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Thread: Marcorock log - Italian style

  1. #401
    Senior Member
    Join Date
    Aug 2012
    Posts
    507
    12/02/2014

    PRESS (clean on 1st rep)
    bar x8x2
    30x6
    40x4
    40x8
    45x8
    50x8
    55x8

    DEADLIFT
    40x5
    80x5
    100x3
    100x8
    110x8
    120x8 - belt

    DB CSR
    D20x8
    D24x8
    D28x8
    D28x8
    D28x8

    Lat pulldowns
    50x12
    50x10
    50x10

    DB curls
    D10x8
    D14x8
    D16x8
    D16x8
    D16x8

    Abs - reverse crunch
    bw x20
    bw x20
    bw x20

  2. #402
    Senior Member
    Join Date
    Aug 2012
    Posts
    507
    17/02/2014

    BENCH
    bar x8x2
    60x5
    80x3
    90x3
    100x8 - I was supposed to do 90x8, but went in "auto" mode, loaded the bar, performed the set, and only when I was done I realized it was 100kg...
    100x8
    100x8
    100x8
    100x8 with a 3 count pause on the last rep - Volume PR right here...!

    SQUAT - tried, but hip flexors weren't having it

    INCLINE BENCH
    55x8
    60x8
    65x8
    70x8

    Good Morning
    50x8x3

    Hammer curls
    D10x8
    D14x8
    D16x8
    D16x8
    D16x8
    D14x12

    DB flies
    D12x10
    D12x10
    D12x10
    D12x10

  3. #403
    Senior Member
    Join Date
    Aug 2012
    Posts
    507
    25/02/2014

    1st time in the gym in a week...jeez, NOT good

    SQUAT
    did a bunch of sets/reps with just the bar, then 70 and 90 kg, to get the vague semblance of a groove back (2 weeks without squatting...!)

    Then went up in singles: 110,110,130,130,140,140,150 with belt...it could've been WAY worse, I peg myself at around 170 kg right now.

    BENCH
    bar x8x2
    50x6
    70x4
    90x3
    100x2
    100x10 - PR tie - failed the 11th rep...I was going after a rep PR, but fell short of it: should've known better

    INCLINE DB BENCH
    D18x12
    D18x12
    D18x15

    SEATED GM - killer exercise
    bar x8
    40x5
    40x5
    40x5
    40x5
    40x5

  4. #404
    Senior Member
    Join Date
    Aug 2012
    Posts
    507
    27/02/2014

    PRESS (Clean on 1st rep)
    barx8x2
    30x6
    40x5
    44x3
    50x1
    54x1
    60x1
    64x1
    70x1 - been a while since I last did a decently heavy press
    40x8
    40x8
    40x8
    40x8

    DEADLIFT
    40x5
    90x5
    110x3
    130x2
    150x1 - added belt
    170x1 - meh...
    140x3
    140x3
    140x3

    Some lats/biceps work

  5. #405
    Senior Member
    Join Date
    Aug 2012
    Posts
    507
    01/03/2014

    SQUAT
    bar x5x2
    50x5
    80x5
    100x3
    120x2 - belt from here
    140x1
    150x1
    100x5 - from here, 3ct descent and 2ct pause
    100x5
    100x5

    BENCH
    bar x8x2
    50x6
    70x5
    90x3
    100x7

    CLOSE GRIP
    70x6
    75x6
    80x6

    Standing tris ext, with EZ bar
    20x8
    25x8
    30x8

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