Plans changed, not going away anymore…
Squats:
132x10
176x5
198x5
220x5
242x3
264x1
286x1
Box squats:
176x8
198x8
220x8
Leg extensions:
121x12
121x12
121x10
121x8
110x12
110x9
110x8
Calves
Abs
Dynamic benching and back
Chest:
Flat bench press: 10 sets of 3 reps, 30 second breaks
154x 10sets of 3
Medicine ball push ups: 3 sets of 8 reps
One handed medicine ball push ups: 3 sets of 8 reps each side
Back:
Wide grip lat pulldown:
132x8
143x8
154x8
Chest supported row:
132x8
154x8
154x8
Rack chins:
88x8 for 3 sets
Abdominals
BONE BRAIN AND COCK DEEP DOWN STRONGER THAN ALL!
[quote]JonBlood wrote:
BONE BRAIN AND COCK DEEP DOWN STRONGER THAN ALL![/quote]
What the? lol
Sumo deadlifts:
132x5
176x5
198x5
220x5
Pull from about 2inches below knees =
242x3
308x1
Split squats:
88x 3 sets of 8 reps on each leg
Hamstring curls:
55 x 3 sets of 8 reps
Calves
Abs
Military press:
Bar x 12
88x5
110x5
132x5
143x3
154x1
Closegrip bench:
132x5
154x5
176x5
198x5
220x2
Reverse delt machine:
77x8
88x8
110x8
Lateral rais machine: 7 sets of 8-12reps x 30 second breaks
99x12 reps
99x12 reps
99x10 reps
99x8 reps
88x12
88x10
88x8
Barbell curl:
77x8 x 3 sets
Overhead dumbell extension:
66x5
70x5
77x5
88x5
Hammer curls:
50x5
55x5
55x5
55x5
62x5
Skull crushers:
66x 8 reps x 3 sets
Cable ez curls: 7 sets, 8-12 reps, 30 second breaks
165x8
165x8
154x12
154x12
154x10
132x12
132x12
abs
On monday: Chest/Back and traps
Benchpress:
132x6
176x5
198x5
220x5
Incline Dumbell Press:
62x5
66x5
71x5
77x5
88x6
Cable Flies:
38x8 and 22x7 x 3 sets
Single arm dumbbell rows:
99x5
110x5
121x5
132x5
143x5
Wide grip pull ups:
5sets of 8, 8, 6, 8, 10
Low cable rows:
132x5
143x5
154x5
165x5
180x5
Dumbell shrugs:
143x8repsx3 sets
Smith bench machine shrugs:
330x15repsx4 sets
Today, was in a real rush, wasnt feeling it, just not a good session period.
Squats:
132x5
176x5
198x5
220x5
242x5
264x1
Box squats:
220 x 8reps x 3sets
Leg extensions: 7sets x 8-12 reps x 45second breaks
132x12
132x12
121x12
121x10
121x8
110x12
110x12
Calves
Abs
Watched paranormal activity last night, got no fucking sleep after that at my mates place… had to eat a shitload and get some fucking deathmetal on my fone to listen to, to get through the workout lol
Triceps:
Close grip benchpress:
132x10
176x5
198x5
220x2 and 1/2 (couldnt lock it out properly, got a tad but of help)
242x (couldnt lock it out… damn!!)
Overhead dumbell extension:
62x5
66x5
71x5
77x5
88x8
Ez skull crusher:
77x 6,6,8
Biceps:
Ez Barbell curl:
66x 8, 8, 8
Dumbell hammer curls:
44x5
51x5
55x5
62x 5, 5
Cable ez curls: 7 sets, 8-12 reps, 30 second breaks
165x8
165x8
154x8
154x8
154x10
132x12
132x12
Military Press:
88x5
110x5
132x5
154x3
165x1
Reverse machine flies:
66x5
77x5
88x5
99x5
110x5
Machine side raises:
99x12, 12, 10, 8
40x12, 12, 12
Split squat:
110x5x5
Lying ham curls:
55x8x3
Calves
LOL my last post was a Pantera reference just like the title of your log. Same song actually I thought you’d get it. Must have looked really random haha
Haha yeah a bit hey lol
Bench press:
132x5
176x5
198x5
220x5
242x 3 cluster reps
Incline Dumbell press:
62x5
66x5
71x5
77x5
88x8
Peck deck:
132x 20, 15, 12
Single arm dumbell row:
99x5
110x5
121x5
132x5
143x5
Wide grip pull ups:
5 sets, 13, 10, 8 , 11 ,8
Low cable row:
132x5
148x5
154x5
148x5
148x5
Dumbell shrugs:
143x20
Smith machine shrug:
4 sets of 15 reps on 330
Today was legs:
box squats:
10 sets x 3 reps on 154
Full squat:
176x5
198x5
220x5
242x3
Leg extensions: 7 sets, 8-12 reps, 45 second breaks
132x12
132x10
132x8
121x12
121x8
110x12
110x12
calves
abs
Been a while, went on holiday for the festive season, now back to start the year off good! Doing a 4 day 5/3/1 schedule now… no more messing around, time to get serious! lol arnold hehe
Bench press:
154x5
176x5
209x8
Incline dumbell press:
62x5
66x5
70x5
77x5
88x8
Single arm dumbell rows:
99x5
110x5
121x5
132x5
143x5
Wide grip pulls:
12
10
8
5
5
Gets a bit of a mission to always convert kg to lbs, so just gonna stick to kg from now on:
Military press:
40x5
50x5
60x5
Closegrip bench press:
80x8, 4, 6
Weighted chin ups:
15kg between legs x 12, 7, 6
Weighted dips:
15kg between legs x 12, 10, 8
Ez barbell curl:
30kg x 10, 10 , 10
abs
Dumbell shrugs:
45 x 15 x 4 sets
Smith machine shrugs:
150 x 15 x 3 sets
Leg extensions:
60 x 12 x 2 sets
60 x 8 x 1 set
55 x 12 x 1 set
55 x 8 x 1 set
50 x 12 x 2 sets
Hamstring curls:
25 x 12 x 3 sets
20 x 12 x 4 sets
Abs
Yesterday:
Bench:
40x3
50x3
60x3
70x3
85x3
95x3
100x6
Widegrip pulls ups:
12, 12, 10, 6 , 8
Incline dumbbell press:
28x5
30x5
32x5
35x5
40x8
Dumbell rows:
Standing bent over: 45x5, 50 x 5
Leaning against a 45 degrees bench incline: 28x5, 32x5, 40x8
on tuesday:
Military press:
55x3
60x3
65x3
Close grip benchpress:
40x5
50x5
60x5
70x5
80x5
90x3
16kg Pull ups:
12
8
6
16kg dips:
13
10
8
Barbell curls:
35 x 10, 8, 8
abs
today:
Incline bench press:
bar x 10 warm up
40 x 3
50 x 3
60 x 3
70 x 3
80 x 3
90 x 5
100 x 1
Wide grip pulls ups:
16kg x 6
bodyweight x 12, 8, 6, 8
Hammer machine press:
45x5
50x5
55x5
60x5
65x5
70x5
75x5
80x5
90x8
Lat pulldowns:
55x5
60x5
65x5
70x5
70x5