15/09/15
Bench press
bar x 10
40 kg x 8
60 kg x 3
80 kg x 3
90 kg/198 lbs x 3
90 kg/198 lbs x 3
90 kg/198 lbs x 5
90 kg/198 lbs x 3
90 kg/198 lbs x 4
90 kg/198 lbs x 4
Benching felt awkward today. Experimented with different grips, but nothing felt right.
Wide grip bench
70 kg/154 lbs x 5
70 kg/154 lbs x 1
elbow hurt
DB incline bench
22 kg/48 lbs x 12
25 kg/55 lbs x 9
32 kg/70 lbs x 3
32 kg/70 lbs x 3
17/09/15
Deadlift
bar x 10
60 kg/132 lbs x 12
100 kg/220 lbs x 10 add belt
120 kg/265 lbs x 8
140 kg/308 lbs x 6
Superset with: Pull ups
bw x 3
bw x 12
bw x 10
bw x 8
bw x 6
Yates rows
60 kg/132 lbs x 10
80 kg/176 lbs x 8
100 kg/220 lbs x 6
21/09/15
Started Big Beyond Belief 4 day routine today. Read through some old thread about it and got pumped the fuck up about it.
Chest/Back/Biceps/Calves
Bench Press
bar x 12
40 kg x 6
60 kg x 5
70 kg x 3
80 kg/176 lbs x 14 PR
70 kg/154 lbs x 6 meh
60 kg/132 lbs x 14
Lost all strength on my 1st set. 70 kg felt more like 90 kg.
Used a wider grip today,pinkies on rings.
Yates rows
bar x 15
60 kg x 8
80 kg/176 lbs x 15
90 kg/198 lbs x 13
80 kg/176 lbs x 15
Standing calf raise
60 kg/132 lbs x 15
80 kg/176 lbs x 15
Went easy on calves due to never really training them before.
Have a physcial job, so need to be able to walk tomorrow.
Barbell curl
bar x 10
30 kg/66 lbs x 15
25 kg/55 lbs x 15
20 kg/45 lbs x 15
Pump beyond belief.
22/09/15
Squat
bar x 10
60 kg x 5
80 kg x 4
100 kg x 3
120 kg/265 lbs x 15 PR
110 kg/242 lbs x 11
90 kg/198 lbs x 15
15 rep squats sucked hard. Got a nice PR though.
Military press
bar x 10
30 kg x 5
40 kg x 3
45 kg/99 lbs x 13
40 kg/88 lbs x 11
30 kg/66 lbs x 15
pjr pullover
12 kg/26 lbs x 15
22 kg/48 lbs x 15
24 kg/53 lbs x 15
24/09/15
Sumo deadlift
bar x 12
60 kg x 5
100 kg/220 lbs x 3
120 kg/265 lbs x 3
130 kg/287 lbs x 12 PR
120 kg/265 lbs x 12
110 kg/242 lbs x 10
Incline DB press
12 kg/26 lbs x 10
22 kg/48 lbs x 10
27 kg/59 lbs x 12
25 kg/55 lbs x 10
22 kg/48 lbs x 10
Pull ups
bw x 3
bw x 3
bw + 5 kg/11 lbs x 10
bw x 12
bw x 10
Wide grip upright rows
bar x 10
30 kg x 12
35 kg x 12
alt db curls
12 kg/26 lbs x 10
18 kg/39 lbs x 20
Close grip floor press
60 kg/132 lbs x 12
seated calf raise
60 kg x 12
90 kg x 12
28/09/15
Bench press
bar x 12
40 kg x 5
60 kg x 5
70 kg x 3
85 kg/187 lbs x 9
70 kg/154 lbs x 15
65 kg/143 lbs x 15
60 kg/132 lbs x 15
Yates rows
bar x 15
60 kg x 8
90 kg/198 lbs x 15
80 kg/176 lbs x 15
70 kg/154 lbs x 15
60 kg/132 lbs x 15
Standing calf raise
60 kg/132 lbs x 15
100 kg/220 lbs x 15
Barbell curl
bar x 10
32.5 kg/71 lbs x 15
27.5 kg/60 lbs x 15
25 kg/55 lbs x 15
20 kg/44 lbs x 15
29/09/15
Squat
bar x 12
60 kg x 5
80 kg x 3
100 kg/220 lbs x 3
125 kg/275 lbs x 13 PR
100 kg/220 lbs x 13
90 kg/198 lbs x 15
80 kg/176 lbs x 15
Military press
bar x 10
30 kg x 5
40 kg x 3
45 kg/99 lbs x 13
35 kg/77 lbs x 13
30 kg/66 lbs x 13
20 kg/44 lbs x 15
PJR pullover
27.5 kg/60 lbs x 15
30 kg/66 lbs x 15
25 kg/55 lbs x 15
20 kg/44 lbs x 15
01/10/15
Sumo deadlift
bar x 10
60 kg x 5
100 kg x 3
120 kg x 1
135 kg/298 lbs x 12 PR
120 kg/265 lbs x 12
110 kg/242 lbs x 12
100 kg/220 lbs x 12
Incline DB press
18 kg/39 lbs x 10
22 kg/48 lbs x 8
28 kg/61 lbs x 12
27 kg/59 lbs x 11
24 kg/52 lbs x 10
22 kg/48 lbs x 10
Pull ups
bw x 3
bw x 3
bw + 7.5 kg/16 lbs x 10
bw + 5 kg/11 lbs x 10
bw x 7
bw x 10
Behind neck press
bar x 10
30 kg x 12
40 kg/88 lbs x 12
Close grip floor press
40 kg/88 lbs x 10
70 kg/154 lbs x 9
DB curl
18 kg/39 lbs x 20