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Old 03-29-2013, 02:11 PM   #11
leefarley
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Old 03-29-2013, 02:15 PM   #12
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Quote:
Originally Posted by OHDL View Post
Thanks for the warm welcome, big motivation.
I don't think I mentioned my weight, 176lbs/80kg.
My last lower body day was an 85kg squat not 87.5kg, my bad.

March 27 th
Press 47.5kg x 4,4,3.
Cgbp 52.5kg x 8,8,6.
BB row 62.5kg x 8,8,7 [PR]
Weighted chins BW + 10lbs 7,6,5
Tri pushdown 28 kg x 11,11.
Hammer curls 12.5kg x 8,7.

March 28th
Squat 87.5kg 7,6,6.
RDL 85kg x 9,8.
Leg press 100kg x 20. 110kg x 17,17,14,14.
Leg curls 55kg x 12,12,12,11.
Weighted decline sit ups 6kg x 12,12,11
calf raises 50reps.
Nice work.
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Old 03-30-2013, 10:26 PM   #13
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Keep up the strong work man!
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Old 03-31-2013, 06:37 PM   #14
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Gym's have been closed due to Easter, can't wait to get back. On another note got my new belt this week plus the books i ordered.
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Old 04-02-2013, 07:59 AM   #15
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Upper Body

BB Bench 62.5 kg x 4,4,4 = 12 (15)

Press 40 kg x 10,6,7 = 23 (25) +2 [ REP PR ]

DB Row 30 kg x (12,12) (10,10) (8,8) = 30 (25) + 9

V pulldown 60 kg x 9,7,6 = 22 (30)[PR]

Tri Extensions 25kg x 12,12 = 24 (20)

BB Curl 25 kg x 11, 9 = 20 (20) + 5

Seated face pull 15 kg x 11,11 = 22 (25)

Good workout overall, my best bench has been one set of 5 with 65 kg so im approaching that for 3 sets. The DB row has never felt so light, the last time i DB rowed with 30 kg i only got 7 reps on every set so this was a huge improvement.

Post-workout :
5 eggs, 4 strips of bacon, glass of milk + PB in around 1000 calories may be a breakfast PR
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Current (Goals) - HB squat:117.5 kg x 3(140 kg) Bench: 100kg (110 kg) High Pull: 85 kg (100 kg)
BTNP: 50 kg x 5 (60 kg x 5)

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Old 04-02-2013, 08:04 AM   #16
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Oh and i'm 6 ft forgot to mention, quite an important detail !
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Current (Goals) - HB squat:117.5 kg x 3(140 kg) Bench: 100kg (110 kg) High Pull: 85 kg (100 kg)
BTNP: 50 kg x 5 (60 kg x 5)

"Take the risk of thinking for yourself, much more happiness, truth, beauty, and wisdom will come to you that way."

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Old 04-02-2013, 08:39 AM   #17
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nice work, i like the new layout much easier to read.

i tend to put away those kind of breakfeasts most mornings if i have time
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Old 04-02-2013, 09:47 AM   #18
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Nice PRs!
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Old 04-03-2013, 08:57 AM   #19
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Lower body

Deadlift 60 kg x 5, 100 kg x 5, 125 kg x 3, 155 kg x 1 [PR]
130 kg 10 x 1 ( 9:42 )

Squat 90 kg x 6, 5, 4 = 15 ( 15 )

Leg curls 55 kg x 12, 12
Single leg curls 20 kg x 12, 12 - Less strain on my knees.

DB shrugs 32.5 kg x 10, 37.5 kg x 6 - grip failed !!
Power shrugs 60 kg x 10, 80 kg x 10, 100 kg x 10.
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Current (Goals) - HB squat:117.5 kg x 3(140 kg) Bench: 100kg (110 kg) High Pull: 85 kg (100 kg)
BTNP: 50 kg x 5 (60 kg x 5)

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Old 04-03-2013, 04:40 PM   #20
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hey, thanks for stopping by my log.

Congrats on your dead-lift PR.


Do you listen to the Joe Rogan Podcast?
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