BW 70kg
Measurements in mm:
Chest @ nipple 960
Chest @ Armpit 1000
Belly button 930
Waist 910
R thigh mid way 505
L 515
R bicep 315
L 325
Forearm R 275
L 275
Neck at Adams apple 375
Callf R 340
L 350
(yep left handed so no suprise on the left side being a tad bigger - need to get that belly down…)
All measurements taken relaxed in the morning.
End November last year:
[photo]40063[/photo]
Today:
[photo]40065[/photo]
Lats & traps definately improving, belly growing too though… grrrr…
Wish I took measurements 6 months ago to go with the older pics.
C7 W3
Fri Bench
warmup
45kg x 8
55 x 5
58 x 5
61 x 3
74 x 3 *PR
One Arm Rows 25kg DB 5x10
Incline pushups, feet at 400mm, 500, 600, 500, 400 5x10
tabata 4min circuit - brutal
C7 W4
Deload Week
Tues (am) DL
warmup incl. spiderman crawls
Box jumps 3 x 10
DL 30kg x 5
38 x 5
45 x 5
Hanging leg raises 3 x 8
Hip Extensions 25kg BB 3 x 10 30kg BB
superset
Body Drag curl 3x8 30kg BB
good mornings 3x8 30kg BB
+some extra spiderman crawls
Pilates last night, good session on core work. Shoulders tonight.
C7 W4
deload
Wed OHP
shoulder dislocates
band pull aparts
warm up
10kg BB x 5 warmup
x5 btn
21 x 5
26 x 5
32 x 5
SS
pull ups 3 x 5 &
dips 3x5
SS
neck 2.5kg &
abs decline leg raise 3 x 20
Carries
Uneven 20 + 10kg (around house) x1 both sides
waiters 10 x1 both sides (house path length)
C7 W4
deload
Thurs Squat
warmup
box jumps 3 x 10
Squats
bw x 10
25 x 5
32kg x 5
41 x 5
49 x 5
Single leg squats BW x3, x3, x3
Leg curls 15kg 3 x 12
GHR basics - declines with bands
Decline sit ups 35,25,15,10,15 (100)
C7 W4
deload
Fri Bench
pullaparts + warmup
33kg x 10
33 x 5
41 x 5
46 x 5
One Arm Rows 20kg DB 3x10
Tri’s rope pushdowns 16kg 3 x 10
extra tri work with 10kg plates overhead
…
Time to add Joker sets in next cycle.
C8 W1
Mon DL
warmup
Box jumps 3 x 10
25kg x 10
45 x 5
53 x 5
61 x 5
68 x 5
71 x 5
74 x 5
78 x 5
81 x 5
84 x 5 *PR (prev best 71x7)smashed it!
Hanging leg raises 3 x 10
Good mornings 25kg BB 3 x 10
First time uploading to utube. Feel free to comment on technique (or lack thereof!)
Pilates last night. Great session, 1hr.
C8 W1
(no increase on TM of OHP this cycle)
Wed OHP
warmup, band work, stretching
25kg x 8
25 x 5
35 x 5
40 x 5
45 x 6
SS
pull ups 5,6,6,4
Chins 4,4,5,4
dips 10,10,5,4,7,6,6,5 (52)
lateral raises 5kg DB x10, x9, x8
C8 W1
Thurs Squat
warmup
box jumps 3 x 10
Squats
bw x 5
bw x 10
25 x 10
45kg x 5
55kg x 5
64 x 5
72 x 7
jokers
75 x 5
78 x 5 *PR (fk yes!)
45 x 5 ease down
Leg curls 25kg 3x10
bicep iso’s, per arm x10sec 5x
U Sit ups x20, x15, x10, x10
C8 W1
Sat (am) Bench
warmup
45kg x 10
53 x 5
60 x 5
68 x 8
71 x 5
74 x 5 *PR
One Arm Rows 20kg DB 5x12
4min tabata, 11kg DB swings
C8 W2
Mon DL
warmup
Box jumps 3 x 10
45kg x 10
55 x 3
64 x 3
72 x 12
77 x 3
82 x 3
87 x 3
92 x 3
95 x 3 *PR
Single leg hip extension work - some
Good mornings 15kg BB 3 x 10
C8 W2
Tues (am) OHP
warmup, band work, stretching
15kg x 10
25 x 8
37 x 3
42 x 3
47 x 5
dips 12,12,12,11,8 (55)
pull ups 4,6,6,6
Chins 6,5,5
Pilates, 1hr last night. Good session again.
C8 W1
Thurs Squat
warmup
box jumps 3 x 10
Squats
25 x 10
45kg x 5
60 x 3
68 x 3
77 x 6
60 x 5
60 x 5
60 x 10
60 x 9
60 x 8
Leg curls 25kg 4 x 10
Prowler work +25kg
12:15 min
20 sec push (20m), 1 min rests
9 sets I think. Brutal.
C8 W2
Fri Bench
warmup, band work, etc
25 x 20
45kg x 8
56 x 3
64 x 3
72 x 7 (not too bad, current PR 74 x 5)
One Arm Rows 20kg DB
x15
x15
x15
x12
x10
Lateral Raises/Iso’s 5, rest 4, rest, 3, 2
V Situps 16,10,12,12,20
Shrugs 40kg
3 x 12
C8 W3
Mon DL
warmup
Box jumps 3 x 10
45kg x 8
60 x 5
68 x 3
76 x 12
jokers
86 x 1
98 x 1
103 x 1
109 x 1 *PR
(lower back feeling it a little - form was off tonight)
45 x 5 ease down
Hanging leg raises
4 x 10
Good mornings 25kg BB 3 x 10
Pullups, 4 reps inbetween all above sets. 11 sets x 4 reps (44 total)
V-Situps 4 x 15
C8 W3
Wed OHP
band work warm ups
25kg x 5 and some rows
25 x 8
39 x 5
45 x 3
50 x 4.5 *PR (last rep needed a bit of hip thrust)
dips 10,10,10,8,9
SS with:
pull ups 4,4,4
& chins 6,6,5.5