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Old 04-24-2013, 07:54 AM   #411
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Originally Posted by markievicz View Post
The Road to 600
24 April 2013


Mid Week Special


Wide Grip Pull Up
BW x 5 - 3sets
Neutral Grip Pull Up
BW x 5 - 3sets

Hanging Straight Leg Raise
BW x 15
BW +3kg DB*** x 10 - 3sets (10,8,8)

BB Curls
30kg x 20 - 3sets (20,15,15)

Kneeling Cable Crunch
65kg x 12 - 4sets

Ab Wheel from Knees
BW x 15 - 3sets

EZ Bar Curls
15kg x 20 - 3sets (20,15,15)

Notes
decided i needed to up my direct core work so went in today and just did some ad hoc stuff to get a base. all good i guess.
have not done any curls in i dunno how long - three regulars pointed this out to me!
*** Off Road , great idea to add the weigh on these , a mere 3kg db was nice and humbling for me!
Great work Alan! Nice accessory day man!!!
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Old 04-24-2013, 08:06 AM   #412
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You're a beast with those leg raises and pull-ups. Half monkey?
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Old 04-24-2013, 09:32 AM   #413
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You're killing me on those ab wheels. I did 8 reps and I am in pain today.
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Old 04-24-2013, 10:12 AM   #414
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Originally Posted by LtL View Post
Nice work. It all adds up.
It better !

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Great work Alan! Nice accessory day man!!!
Yeah , I might keep this idea going for a while…

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You're a beast with those leg raises and pull-ups. Half monkey?
Haha – I wish I had the gorilla strength!
Morelike a chimpanzee !

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Originally Posted by BendtheBar View Post
You're killing me on those ab wheels. I did 8 reps and I am in pain today.
Oh don’t be fooled - I expect the pain train tomorrow.
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Old 04-24-2013, 11:49 AM   #415
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Great mid week session there man. I'm looking forward to seeing you hit 192.5 doubles next week now!
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Old 04-25-2013, 03:50 AM   #416
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Originally Posted by markievicz View Post
The Road to 600
24 April 2013


Mid Week Special
Wide Grip Pull Up BW x 5 - 3sets
Neutral Grip Pull Up BW x 5 - 3sets
Hanging Straight Leg Raise BW x 15 BW +3kg DB*** x 10 - 3sets (10,8,8)

BB Curls 30kg x 20 - 3sets (20,15,15)
Kneeling Cable Crunch 65kg x 12 - 4sets
Ab Wheel from Knees BW x 15 - 3sets
EZ Bar Curls 15kg x 20 - 3sets (20,15,15)
So it was like either you were hanging or curling in last session ... Session looks good ... it will definitely have a impact on your core lifts in long run ... keep up the great work buddy ...
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Old 04-25-2013, 07:40 AM   #417
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Originally Posted by TomGJD View Post
Great mid week session there man. I'm looking forward to seeing you hit 192.5 doubles next week now!
lets make it 195kg for doubles

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So it was like either you were hanging or curling in last session ... Session looks good ... it will definitely have a impact on your core lifts in long run ... keep up the great work buddy ...
thats it Mr. Ravi - summer is coming you know
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Old 04-25-2013, 07:41 AM   #418
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The Road to 600
25 April 2013


Squats
Beltless
60kg x 10
100kg x 6
120kg x 3
142.5 x 1
Add Belt
142.5kg x 4 x 3sets
142.5kg x 3 x 1sets
1 rep missed on the last set but increased weight from last week – im ok with that

3 Second Paused Squats
120kg x 3 x 3sets

BW Squats for reps
90kg x 14
90kg x 10
4 more reps than last week , need to get that first set to 20 ASAP so I can start adding weight.

Leg Press Machine
160kg x 10
180kg x 10
200kg x 10
I just count the plates each side.
Apparently I should also count the weight of the machine, ill just keep counting the plates for now and stay low

Calf Raise Machine
100kg x 15
100kg x 10
Just two quick all out sets – count face abs or pull ups after the previous work.
Might keep these next week,

Notes
Best leg session in a long time.
Lets build on this next week!
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Last edited by markievicz; 04-25-2013 at 07:57 AM.
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Old 04-25-2013, 07:54 AM   #419
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Great workout Alan! Strong leg training today! Good progress on squats! Wish I knew how much my leg press was with no weight, cause I'd add it . Keep smashing!!!
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A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
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Old 04-25-2013, 09:07 AM   #420
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Well, if that doesn't build up your legs I don't know what will. Good reppage on the leg press. How does it feel aster all those squats?
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