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  1. #11
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,491
    WEDNESDAY 22 JANUARY

    Low Bar Squats superset with Goblet Squat Hip Rotations:

    3 20 @ 20kg & 10 figures of 8

    Low Bar Squats:

    10 @ 40kg
    10 @ 60kg
    5 @ 80kg
    5 @ 60kg +46kg chains
    5 x 5 @ 80kg +46kg chains

    Note: all ATG, reasonably fast and without belt or wrist supports... wrists finally getting used to the low bar position.

    RDLs:

    5 10 @ 100kg

    Leg Press superset with Leg Extensions:

    10 @ 100kg & 10 @ 50kg
    10 @ 110kg & 10 @ 55kg
    10 @ 120kg & 10 @ 60kg
    10 @ 130kg & 10 @ 60kg
    10 @ 140kg & 10 @ 60kg

    Leg Curls superset with Calf Raises (on leg press):

    2 10 @ 50kg & 15 @ 150kg
    10 @ 55kg & 15 @ 150kg

    Note: was going to do 5 sets of these but realised on set 3 that I haven't done calves too much recently so stopped here so that I will still be able to walk in 2 days!

    milestone for me today... 24 years service in the Navy!
    makes me feel old!
    Last edited by macdaknife; 01-22-2014 at 12:12 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

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