Apr 4, 2014
14.03.26 Week 3/Day 2 Spring 6/Spring 15
Bench 45x10x2 95x6 105x5 115x4 135x3 155x2 180x1 185x1 190x1 160x15 Flys 120x18x3 Face pulls 35x25x3 Bicep Curls (BB/strict) 50x12x3 Tricep Extension 50x15x3 Bike (upright) 20 min (level 7)
seen from Türkiye
seen from Spain
seen from Malaysia
seen from China
seen from United States
seen from United States
seen from China
seen from Philippines
seen from Türkiye
seen from China
seen from Malaysia
seen from United States
seen from Türkiye
seen from Japan
seen from Malaysia
seen from Malaysia
seen from Spain
seen from United States
seen from Malaysia
seen from United States
14.03.26 Week 3/Day 2 Spring 6/Spring 15
Bench 45x10x2 95x6 105x5 115x4 135x3 155x2 180x1 185x1 190x1 160x15 Flys 120x18x3 Face pulls 35x25x3 Bicep Curls (BB/strict) 50x12x3 Tricep Extension 50x15x3 Bike (upright) 20 min (level 7)
14.02.02 Week 3/Day 3
Bench close 45x10x2 75x5 95x5 105x5 135x3 165x1 145x15 (60s) 145x8 Rows 155x8x4 Chins wide 5x5 Shrugs (trap bar) 110x20x4 ss w/ Lat Pulldowns (close grip) 135x10x3
14.01.30 Week 3/Day 2
Front Squat 45x10x2 135x5 155x4 185x3 225x2 265x1 225x10 (60s) 225x5 RDL 225x5 275x8x3 Leg Press 270x20x3 270x4* Lunge 45x12x4 *Tweaked right knee...
13.12.01 Week 7/Day 2 Cube Extreme
Bench 45x10x2 95x8 135x5 185x3 165x13 Incline (25s bet sets) 115x10-6-2 Press (db) (15s bet sets) 35x8-5-2 w/1 pp Lat Pulldown 135x15-15-10 T-Bar Row 120x9x3 Bicep Curls 40x15 50x12 60x10 rotate through 2x
13.11.06 Week 5/Day 1 Cube Extreme
Squat 45x10x2 135x5 225x5 275x16 Leg Press (15s bet sets) 270x15-10-10 Lunges (db) 50x16x2 Been sick- out a week or so and still little run down... Took conservatively, left squats at 16 reps, not ready for mental & physical discomfort. Prob would have had 20-23 reps. Cut session short- left out side bends and FS.
13.10.28 Week 4/Day 2 Cube Extreme
DL 135x5 225x5 275x3 315x2 365x2 345x15 Block Pulls 365x15 Pause Squat (HB) 45x8 135x8 225x3 255x9-10 Leg Curls (15s bet. sets) 60x25-25-15 Sit-ups 3x15
Fighting something in chest & feeling worn down- pushed reps hard enough, few more in tank but couldn't bring any more... Good session though. More!
13.05.20 Week 4/Day 2 Spring-6/Big 15
Bench 45x10 95x5 110x5 125x4 150x3 165x2 170x1 181x1 195x1 155x17 Tricep Ext 50x12x3 (15 sec) 50x8x2 (30 sec) Face Pull 37.5x20x3 32.5x20x2 Bicep Curls (bb) 55x20x5 (20 sec)
13.05.06 Week 2/Day 2 Spring 6/Strong-15
Bench 45x10x2 100x5 115x4 135x4 (oops) 150x2 160x1 175x1 180x1 150x17 Face Pulls 32.5x50-30-20 Tricep Ext (45 secs bet sets) 60x12x3 60x10-8 Bicep Curl (BB) (45 secs bet sets) 55x12x5 KB Swings 80x20x2 80x10x3