Thanks bud. Not expecting to place well but need the practice.
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Zercher Deadlift (Off bottom pins, trying to mimmick motion of Atlas Stones)
20kg x 1
40kg x 1
50kg x 1
60kg x 1
70kg x 1
80kg x 1
superset
BB Row
60kg x 5
70kg x 5
80kg x 5
80kg x 5
Machine Assisted Pullups
Bodyweight minus 20kg x 3
Bodyweight minus 30kg x 5
Bodyweight minus 30kg x 5
Close Grip Pulldowns
61kg x 10
61kg x 9
Face Pull (with Rope attachment)
5kg x 10
12.5kg x 5
18.5kg x 10
18.5kg x 10
18.5kg x 10
DB Shrugs
10kg Dumbells x 10
26kg Dumbells x 9
26kg Dumbells x 9
26kg Dumbells x 8
One Arm DB Spider Curls
2.5kg Dumbells x 10
8.5kg Dumbells x 8
8.5kg Dumbells x 8
8.5kg Dumbells x 6
Back Extentions
BW x 8
BW x 8
BW x 8
Left no part of my back unworked in my opinion!
Flat BB Bench
40kg x 5
60kg x 4
80kg x 3
100kg x 2
105kg x 2
110kg x 2
Incline DB Bench
20kg Dumbells x 5
32kg Dumbells x 6
32kg Dumbells x 6
Incline DB Flyes
7.5kg Dumbells x 10
7.5kg Dumbells x 10
One Arm Seated DB Shoulder Press
15kg x 5 per arm
26kg x 5 per arm
26kg x 5 per arm
Standing DB Lateral Raises
2.5kg Dumbells x 10
7.5kg Dumbells x 10
7.5kg Dumbells x 10
Close Grip BB Bench
60kg x 5
80kg x 1
90kg x 3
One Arm DB Overhead Tricep Extention
10kg x 10 per arm
10kg x 10 per arm
Good Session.
Great push sesh there Jamie! Strong double on the bench mate!
Thanks mate. To be honest Bench hasn't progressed as quickly as usual recently but my Deadlifts moving up which will help a hell of a lot more on Sunday! Going to do lower body tomorrow then just a few days of Cardio & Stretching in preperation for the Competition.
BB Squats
60kg x 5
80kg x 3
100kg x 2
120kg x 2
130kg x 2
140kg x 2
145kg x 2...not sure about depth here as my shorts were tightening up at the bottom which limited my ROM.
Leg Press
250kg x 5
250kg x 5
Leg Extentions (DC Style Rest Pause)
30lbs x 5
50lbs x 11 - 5 - 3
One Leg Curls
20kg x 8 per leg
40kg x 8 per leg
40kg x 8 per leg
40kg x 7 per leg
Calf Press
50kg x 10
65kg x 10
65kg x 10
65kg x 10
65kg x 10 - 5 - 3 (DC Style Rest Pause)
Decline Situps
5 Degree Decline x 10
20 Degree Decline x 10
20 Degree Decline x 8
20 Degree Decline x 8
20 Degree Decline x 6
Finished with some Spider Curls with the Ez-Bar and Dumbells. Reying to figure out what feels best for my Bicep training, most of the movements feel really unnatural for me.
Cracking leg session there Jamie!!! Great squatting and and 250kg leg press? Awesome mate!!!
Just did some light techique work on the Farmers Walk and Log and went on the Stationary Bike for 20 minutes as my cardios terrible!
Deadlift
60kg x 5
100kg x 3
140kg x 1
160kg x 1
180kg x 1...belt & chalk
200kg x 1...belt & chalk
Zoned out at the top of the lift, became dizzy and couldnt catch my breath. Been happening too much lately! On the plus side it's a new 1RM.
Chest Supported DB Row
10kg Dumbells x 10
20kg Dumbells x 8
20kg Dumbells x 8
20kg Dumbells x 8
Machine Assisted Pullups
Bodyweight minus 80kg x 5
Bodyweight minus 70kg x 5
Bodyweight minus 60kg x 5
Bodyweight minus 50kg x 5
Bodyweight minus 40kg x 5
Bodyweight minus 30kg x 5
Chest Suported Face Pull
10kg x 10
15kg x 5
17.5kg x 10
17.5kg x 10
17.5kg x 10
DB Shrugs
10kg Dumbells x 10
26kg Dumbells x 10
26kg Dumbells x 10
26kg Dumbells x 10
Ez-Bar Curls
Bar x 10
Bar + 10kg x 10
Bar + 10kg x 10
Bar + 10kg x 10
Weak Biceps!
Nice job with the deadlift 1RM buddy! :D Careful with that chest of yours though mate!!
Front Squat
20kg x 5
40kg x 5
60kg x 5
80kg x 3...still having problems with catching my breath so decided to cut it off here and go for weight as breathing properly for reps was a no go.
90kg x 1
100kg x 1
110kg x 1
Leg Press
250kg x 6
250kg x 6
250kg x 6
One Leg Curls
20kg x 10
40kg x 9
40kg x 9
40kg x 8
Seated Calf Press
50kg x 10
100kg x 8
100kg x 8
100kg x 8 - 4 - 2 (DC Rest Pause Style)
Decline Situps
10 Degree Decline x 10
20 Degree Decline x 10
20 Degree Decline x 10
20 Degree Decline x 8
Keeping things nice and simple,
One Arm Overhead DB Press
10kg x 5 per arm
15kg x 5 per arm
20kg x 5 per arm
25kg x 5 per arm
30kg x 5 per arm
Incline BB Bench
20kg x 5
40kg x 5
60kg x 5
70kg x 5
80kg x 5
Close Grip BB Bench
60kg x 5
70kg x 1
80kg x 1
90kg x 5
90kg x 5
Ez-Bar Curls
Bar
Bar + 10 x 12
Bar + 10 x 12
Bar + 10 x 12
Ez-Bar Upright Row
Bar x 10
Bar + 10 x 10
Bar + 10 x 10
Bar + 10 x 10
Nautilus Chest Press
43kg x 10
43kg x 10
43kg x 10
Band Pushdowns
x 15
x 15
x 15
Overhead work is going to start taking priority on my Push day. Saves me doing it on event day so I can get more recovery too.
Lots of volume there dude. Had to be pumped after that.
Another 2 great sessions there Jamie! Solid CGBP mate and extremely strong on the leg presses!
First session in a week...
Speed Deadlift
60kg x 5
80kg x 1
100kg x 1
110kg x 1
120kg x 1
120kg x 1
120kg x 1
120kg x 1
120kg x 1
120kg x 1
Machine Assisted Pullups
Bodyweight minus 75kg x 5
Bodyweight minus 65kg x 5
Bodyweight minus 55kg x 5
Bodyweight minus 45kg x 5
Bodyweight minus 35kg x 5
Bodyweight minus 25kg x 3
Prone DB Row
15kg Dumbells x 10
26kg Dumbells x 5
26kg Dumbells x 5
26kg Dumbells x 5
Rear Delt Machine
14kg x 10
21kg x 10
28kg x 10
35kg x 10
DB Shrugs
20kg Dumbells x 10
30kg Dumbells x 5
30kg Dumbells x 5
30kg Dumbells x 5
Ez-Bar Curls
Bar (4kg) x 5
Bar + 10kg x 5
Bar + 12.5kg x 5
Bar + 15kg x 5
Bar + 17.5kg x 5
Bar + 20kg x 5
DB Hammer Curls
2.5kg Dumbells x 10
7.5kg Dumbells x 8
7.5kg Dumbells x 8
Good to see you back mate. How's the chest?
Military Press
20kg x 5
30kg x 3
40kg x 2
50kg x 1
60kg x 1
70kg x 1
75kg x 1
80kg x 4
Was going to do Log Press but I have a bad case of Piles which means cleaning anything off the floor is out of the question! (Nearly went for a log pun there but would have been too easy :p )
Incline BB Bench
40kg x 5
60kg x 1
80kg x 5
80kg x 5
80kg x 5
Nautilus Chest Press
50kg x 10
50kg x 10
50kg x 10
Close Grip BB Bench
60kg x 5
80kg x 1
91kg x 5
91kg x 5
Upright Ez-Bar Row
Bar + 5kg x 10
Bar + 15kg x 10
Bar + 15kg x 10
Bar + 15kg x 10
Band Pushdowns
1 Mini x 15
2 Minis x 8
2 Minis x 8
Stationary Bike
5 minute warmup
10 minutes at level 6
3 minute cooldown
Nice pressing Jamie... hope the nobbies clear up soon mate!
Thanks mate. And I've had them for months, surgery may be on the cards...yay!