This hurt my ass just reading it
1 Like
I think Iām going to have to reacess rdlās, kept having to foam roll between sets to ease lower back pump.
2 Likes
Sbs hypertrophy C3D4
5 mins treadmill
Db bench
22kg x 10
26kg x 5
28kg x 10
28kg x 10
28kg x 10
28kg x 16
Hack squat
80kg x 10
100kg x 10
100kg x 10
100kg x 10
100kg x 14
Pull downs
45kg x 10
55kg x 10
65kg x 10
75kg x 10
75kg x 10
Smith Cgbp
40kg x 20
60kg x 10
80kg x 10
80kg x 10
Face pulls
3 x 20
10kg db lateral raises ss 20kg bnp
10/16
12/12
10/10
2 Likes
Sbs hypertrophy C3D5
5 mins treadmill
Deadlift
70kg x 8
120kg x 5
170kg x 3
210kg x 2
250kg x 1 (Pr)
260kg x fail
152.5kg x 8
152.5kg x 8
152.5kg x 8
152.5kg x 14
Tbar row
20kg x 10
30kg x 10
35kg x 10
35kg x 10
Calf raises
80kg x 20
120kg x 14
120kg x 14
120kg x 14
120kg x 14
Rear delt fly machine
35kg x 20
40kg x 16
40kg x 16
40kg x 16
Cable curl
2 x 20
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So close to 6 plate dl today. 250kg went up fairly smoothly. Had a good 4 mins rest but then barely got 260kg off the floor.
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Wow where did that come from. Good job
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You are such a bodybuilderš
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I got a squat Pr last week, so I figured my strengths gone up. I havenāt deadlifted from the floor for 3 months until a few weeks ago so I figured Iād be fresh enough to go for a Pr. I did get 240 a while back so itās not that huge a Pr. I think I may have got 260 if I hadnāt done 250 prior.
If you havenāt trained it or peaked for it then that is an excellent PR.
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You are such a powerlifter.
TouchƩ I deserved that.
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Really good deadlifting.
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Sbs hypertrophy C3D6
5 mins treadmill
Ohp
20kg x 10
40kg x 5
50kg x 5
60kg x 3
70kg x 2
75kg x 1
50kg x 8
50kg x 8
50kg x 8
50kg x 12
NG pull ups
8
5
4
Dips
Bw x 10
+10kg x 10
+15kg x 10
+15kg x 10
Db lateral raises
10kg x 20
10kg x 20
10kg x 20
Triceps ext
2 x 20
3 Likes
Sbs hypertrophy C4D1
5 mins treadmill
Squat
60kg x 5
100kg x 5
120kg x 4
140kg x 2
150kg x 2
160kg x 2
170kg x 1
117.5kg x 9
117.5kg x 9
117.5kg x 9
117.5kg x 14
Incline bench
40kg x 10
52.5kg x 11
52.5kg x 11
52.5kg x 11
52.5kg x 15
NG pull down
50kg x 10
55kg x 10
65kg x 10
75kg x 10
85kg x 6
Fly machine
60kg x 20
65kg x 20
70kg x 20
75kg x 20
Face pulls
3 x 20
Ez bar curls
10kg x 20
15kg x 15
20kg x 9
20kg x 6
Cross body db hammer curl
12kg x 6
12kg x 6
12kg x 8
3 Likes
Still hating sets of more that 5 Squats.
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Hi Boyce,
How are ya finding the FB workouts vs say a split routine mate?
Loving them. I feel fresh when starting each new movement in a session, iām getting no doms, and thereās the flexibility that if life gets in the way and I miss a session Iām not screwing up the programme. Iāve changed the workout labels to C(cycle) rather than W(week) to reflect this.
Too early to tell if its going to produce results, but I prād squat and deadlift within 5 days last week, no fatigue or soreness, and feel as if I could again this week.
Looking at your log youāre FB at the moment?
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Nice one, thereās a lot to be said FB workouts. Yeah I like FB workouts, now and then Iāll split upper / lower or a workout or two.
Much like yourself I found my strength went up with FB training, personally i think its because thereās a big squat or hinge type movement every workout. From a physique stand point I always noted I was fuller looking with , although that wasnāt my main focus, but Iāll take it lol.
Keep it upš
1 Like
Sbs hypertrophy C4D2
5 mins treadmill
Db press
16kg x 10
20kg x 11
20kg x 11
20kg x 11
20kg x 15
Rdl
60kg x 12
100kg x 5
140kg x 5
160kg x 5
180kg x 5
200kg x 4
180kg x 5
Lying leg curl
3 x 20
Cable row
55kg x 10
65kg x 10
65kg x 20
Db lateral raises
10kg x 14
10kg x 15 ss 12 x 20kg bnp
10kg x 12 ss 10 x 20kg bnp
2 Likes
Decided to drop higher rep Rdls in favour of a few heavy sets and do leg curls after. Good pump in hammies with out the debilitating lower back pump.