Wednesday 19 December 2013 OHP (kg) 5 x 67.55 x 77.55 x 87.5 Bench Press (kg) 10 sets of 3 x 130 (paused reps) BTN Press 4 sets of 10 with 110lbs DB Lateral Raise 4 sets of 10 with 15kg DB Front Raise 2 sets of 10 with 12.5kg DB Rear Lat Raise 4 sets of 10 with 12.5kg …
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Training – Bench Press
Tuesday 18 December 2013Bench Press (kg) warmup8 sets of 4 with 127.5kg Closed Grip Bench Press (kg) 2 sets of 8 with 110kg2 sets of 8 with 80kg Incline Bench Press (kg) 2 sets of 8 with 80kg DB CurlsTriceps Pushdown various
Read More »Training – Squat
Monday 16 December 2013Low Bar Squat (kg) warmup5 x 1605 x 1805 x 200 Leg Press 4 sets 10 reps Leg Extension 4 sets 10 reps Leg Curls 4 sets 10 reps Calves 4 sets 10 reps Abs 4 sets 10 reps Cardio: 8′ elliptical Notes:Tommy Kono knee sleeves arrived today and I used them for the squats. It was …
Read More »Training – Bench Press
Saturday 14 December 2013Bench Press (kg) warmup7 sets of 5 x 120 (paused) Bench Press Widegrip (kg) 2 sets of 10 x 100 Triceps Pushdown 3 sets of 10 x whole stack Dips 20 x BW+15 Triceps Lying Extension (lbs) 2 sets of 10 x 90lbs DB Curls 2 sets of 10 x 45lbs Cable Crossover various Notes:Bench felt good. …
Read More »Training – Deadlift
Friday 13 December 2013Deadlift (kg) warmup8 x 1808 x 2008 x 220 Deficit Stiff-Legged Deadlift (kg) 2 sets of 10 x 180 Barbell Row 2 sets of 10 x 100 Chinups 2 sets of 10 x BW DB Row (lbs) 2 sets of 10 x 60 Notes:Deadlifts were strong, I had way more in me. Slimming down a bit (reduced …
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Wednesday 11 December 2013OHP (kg) 8 x 608 x 708 x 80 Bench Press (kg) 6 sets of 6 x 112.5 (most reps paused) BTN Press 4 sets of 10 with 40kg DB Lateral Raise 2 sets of 10 with 15kg DB Front Raise 2 sets of 10 with 12.5kg DB Rear Lat Raise 2 sets of 10 with 12.5kg …
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Tuesday 10 December 2013Low Bar Squat (kg) warmup8 x 1408 x 1608 x 180 Smith Lunges (kg) 3 sets of 10 with 20 kg Leg Press Machine 3 sets of 10 with the whole stack Leg Extensions 3 sets of 20 Single Leg Curl Machine (lbs) 3 sets of 10 with 100lbs CalvesAbs various Notes:Experimenting with my squat stance. No …
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Bench Press (kg) warmup8 x 1008 x 1208 x 140 Incline Dumbbell Press (lbs) 4 sets of 10 with 80lbs Incline Flies (lbs) 3 sets of 10 with 30lbs Chest Dips 3 sets of 20 with BW Barbell Curls (kg) 3 sets of 10 with 50kg Preacher Curls (kg) 3 sets of 10 with 38kg1 set of 10 with 18kg …
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Tuesday 3 December 2013Bench Press (kg) 12 x bar8 x 408 x 605 x 803 x 1001 x 1201 x 1401 x 1601 x 1601 x 1601 x 1705 x 1405 x 1405 x 1408 x 1208 x 120~most of them paused~ Closed Grip Bench Press (kg) 10 x 10010 x 100 Incline Bench Press (kg) 10 x 8010 x …
Read More »Training: Coan/Phillipi Deadlift Routine Week 10
Sunday 1 December 2013Deadlift (kg) 5 x 605 x 1003 x 1401 x 1801 x 2201 x 2601 x 290 Speed Deadlift (kg) 2 sets of 3 x 180 Calves Abs various Video Notes:Last week of the Coan/Phillipi deadlift routine. 290 was like a real 1rep max. Grip started failing as well and locking it out was hard. Anyway, I’m …
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