Raoh! I Won't Let You Hold The Sky in Your Hands!

Training Training Logs
262
  • Hang Clean 27,5x5, 35x5, 42,5x5, 50x5, 57,5x5, 65x5, 65x5, 65x5
  • Bench Press 32,5x5, 42,5x5, 50x5, 62,5x5, 70x5, 77,5x5, 77,5x5, 77,5x5, 77,5x5, 77,5x5
  • Dumbbell Row 5x10 32,5 kg
  • Incline Hammer Curls 5x10 15 kg
  • Barbell Curls 5x10 15 kg
  • Crunch 3x30
  • Wrist Curls 30+12+10+8+6 10 kg superset
  • Wrist Extensions 30+12+10+8+6 10 kg
263
  • Back Squat 35x5, 45x5, 55x5, 67,5x5, 77,5x5, 85x5, 62,5x20
  • Military Press 10x5 37,5 kg
  • Face Pulls 100 Reps
  • Weighted Chin Ups 5x5 20 kg
  • Barbell Shrugs 10x10 90 kg
  • Calf Raises 10x10 15 kg

BUILDING THE MONOLITH COMPLETED. Now deload week, then Boring But Strong 3 Month Challenge.

264

Back in the gym after my deload week! This time I’m in for the Boring But Strong 3 Month Challenge, time to rise a bit my big lifts! I had to switch to Snatch Grip Romanian Deadlift instead of conventional deadlift (or hang clean) because of a left knee pain.

  • Snatch Grip Romanian Deadlift 35x5, 45x5, 55x5, 60x5, 67,5x5, 77,5x5
  • Snatch Grip Romanian Deadlift BBS 55x5, 55x5, 55x5, 55x5, 55x5, 55x5, 55x5, 55x5, 55x5, 55x5
  • Calf Raises 10x10 20 kg
  • Crunch 3x30
  • Neck Work 100 Reps 10 kg
  • Ez Bar reverse curls 3x12 20 kg
  • Wrist Curls 10+4+2 30 kg superset
  • Wrist Extensions 10+4+2 30 kg
  • Gripper 3x20 sec 60 kg
265
  • Military Press 20x5, 25x5, 30x5, 32,5x5, 35x5, 40x5
  • Military Press BBS 30x5, 30x5, 30x5, 30x5, 30x5, 30x5, 30x5, 30x5, 30x5, 30x5
  • Chin Ups 50 Reps (easy! :wink:)
  • Close Grip Bench Press 60x5, 60x5, 60x5, 60x5, 60x5, 45x10, 45x10, 45x10, 45x10, 45x10
  • Barbell Spider Curls 20x5, 20x5, 20x5, 20x5, 20x5, 15x10, 15x10, 15x10, 15x10, 15x10
  • Lateral Raises 5x25 5 kg mTor set
266
  • Back Squat 40x5, 47,5x5, 57,5x5, 62,5x5, 72,5x5, 82,5x5
  • Back Squat BBS 10x5 57,5 kg
  • Zercher Good Morning 5x10 40 kg
  • Hanging Leg Raises 3x15
  • Reverse Curls 3x12 20 kg
  • Wrist Curls 12+6+4 30 kg
  • Neck Work 5x20 10 kg
267
  • Bench Press 35x5, 45x5, 55x5, 57,5x5, 67,5x5, 77,5x5
  • Bench Press BBS 10x5 55 kg
  • Dumbbell Row 5x10 35 kg
  • Lateral Raises 5x20 5 kg
  • Seated Triceps Extensions 5x5 25 kg + 5x10 20 kg superset
  • Barbell Curls 5x5 25 kg + 5x10 15 kg fat Gripz
268
  • Snatch Grip Romanian Deadlift 40x5, 45x5, 55x5, 62,5x5, 72,5x5, 82,5x5
  • Snatch Grip Romanian Deadlift BBS 10x5 55 kg
  • Calf Raises 10x10 20 kg
  • Crunch 3x30
  • Neck Work 4x25 10 kg
  • Reverse Curls 3x12 20 kg
  • Wrist Curls 15+6+4 30 kg
269
  • Military Press 20x5, 25x5, 30x5, 32,5x5, 37,5x5, 42,5x5
  • Military Press BBS 10x5 30 kg
  • Chin Ups 50 Reps
  • Dumbbell Fly 5x10 10 kg
  • Triceps Pushdowns 5x5 30 kg + 5x10 25 kg
  • Barbell Spider Curls 5x5 20 kg + 5x10 15 kg
270
  • Back Squat 40x5, 47,5x5, 57,5x5, 67,5x5, 77,5x5, 87,5x5
  • Back Squat BBS 10x5 57,5 kg
  • Zercher Good Morning 5x10 45 kg
  • Hanging Leg Raises 3x15
  • Neck Work 100 Reps 10 kg
  • Reverse Curls 3x8(+4+3 rest pause)
  • Wrist Curls 15+7+4 30 kg
271
  • Bench Press 35x5, 45x5, 55x5, 62,5x5, 72,5x5, 80x5
  • Bench Press BBS 10x5 55 kg
  • Dumbbell Row 5x10 35 kg
  • Lateral Raises 5x20 5 kg
  • Seated Triceps Extensions 5x5 30 kg + 5x10 25 kg
  • Barbell Curls 5x5 30 kg + 5x10 20 kg fat Gripz
272
  • Snatch Grip Romanian Deadlift 40x5, 45x5, 55x5, 67,5x5, 77,5x5, 87,5x5
  • Snatch Grip Romanian Deadlift BBS 10x5 55 kg
  • Calf Raises 10x10 20 kg
  • Crunch 3x30
  • Neck Work 100 Reps
  • Reverse Curls 3x8 25 kg
  • Wrist Curls 15+5+4 30 kg
273

Due to Chronic Knee Pain, I can’t squat and Deadlift anymore. I’ll spend next months only doing upper body workouts. I hope that my quad tendonitis will fix, I’m scared it’ll never do.

274
  • Military Press 20x5, 25x5, 30x5, 35x5, 40x5 45x5
  • Military Press BBS 10x5 30 kg
  • Chin Ups 50 Reps
  • Lateral Raises 5x20 5 kg
  • Triceps Pushdowns 5x5 30 kg + 5x10 25 kg
  • Barbell Spider Curls 5x5 20 kg + 5x10 15 kg fat Gripz
275
  • Barbell Shrugs (working up to my 1 RM) 50x5, 60x5, 70x5, 80x5, 90x5, 100x5, 110x5, 120x5, 130x9
  • Zercher Good Morning 5x10 50 kg
  • Reverse Curls 5x8 25 kg
  • Gripper 70 Reps 30 kg + 10 sec iso
276
  • Bench Press 35x5, 45x5, 55x5, 67,5x5, 77,5x5, 85x4
  • Bench Press BBS 10x5 55 kg
  • Dumbbell Row 5x10 35 kg
  • Seated Triceps Extensions 5x5 30 kg + 5x10 25 kg superset
  • Barbell Curls 5x5 30 kg + 5x10 20 kg fat Gripz
277
  • Barbell Shrugs 60x5, 75x5, 90x5, 97,5x5, 112,5x5, 127,5x5
  • Barbell Shrugs BBS 10x5 105 kg
  • Calf Raises 10x10 25 kg
  • Crunch 3x30
  • Neck Work 100 Reps 10 kg
  • Reverse Curls 10+3+3+2 Rest Pause 25 kg
  • Wrist Curls 15 + 3 30 kg
278
  • Military Press 20x5, 25x5, 30x5, 32,5x5, 37,5x5, 42,5x5
  • Military Press BBS 10x5 35 kg
  • Chin Ups 60 Reps
  • Lateral Raises 5x25 5 kg
  • Pushdowns 5x7 30 kg + 5x12 25 kg superset
  • Spider Curls 5x5 25 kg + 5x10 17,5 kg
279
  • Box Squat 32,5x5, 40x5, 47,5x5, 50x5, 57,5x5, 67,5x5
  • Zercher Good Morning 10x10 50 kg
  • Leg Curls 4x10 20 kg
  • Hanging Leg Raises 3x15
  • Neck Work 100 Reps 10 kg
  • Reverse Curls 4x8 20 kg
  • Wrist Curls 15+3+2 30 kg
  • Gripper 70 Reps 30 kg + 25 sec iso
280

Mate, great work

I’ve just gone through your thread and would like to congratulate you.

Nice one, keep up the good work :0)

281

Thank you mate, I always try to do my best!