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Old 12-11-2013, 05:27 PM   #131
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Quote:
Originally Posted by syn View Post
Wednesdays training


Light Squat for video (form check) 50kg x5, 5, 5.
Cg Bench 47.5kg x8, 8, 8
DB rows 15kg x 10, 10, 8
Seated DB OH press 15kg x10, 10, 10
Hanging Leg raises x 10, 10, 10




tonight's training
There have a been a few changes, will go into detail tomorrow.

Light squats, with less depth at 50kg x 5, 5, 5.

Dealdlift 95kg x 6 ( getting close to my goal of 100kg )

Db step ups 10kg in each hand x 12, 12, 12

Straight leg deads 45kg x 8, 8, 8

Db Shoulder raises side 5kg x, 10, 10, 10

Db Shoulder raises front 5kg x, 10, 8, 8

Db skull crushers 5kg x, 10, 10, 10

hanging leg raises x 10, 10, 10

Planks 2 x 30 seconds.
Great workout syn! Looking forward to tomorrow's details! Smash on!
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Old 12-11-2013, 11:32 PM   #132
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Good going. Solid session.
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Old 12-12-2013, 04:22 AM   #133
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Good training, good progress. Way to go, mate.


Quote:
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Deadlift 95kg x 6 ( getting close to my goal of 100kg )
If you do 95 x 6, then you can absolutely do 100 x 1! You're there already, IOW.
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Old 12-15-2013, 12:33 PM   #134
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Strong session man, keep it up.
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Old 12-18-2013, 04:26 PM   #135
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sorry for the lack of updates, ahve had a couple of sessions since I last posted here

was going to hold out until the new year and start a new routine.
Instead - I have decided to tweak my current program and keep it going until I stop gaining on the big compound movements.

New routine is almost the same as the first program here (which s close enough my current program)
http://www.muscleandstrength.com/art...ous-gains.html
But I'm dropping the calf work, as my calf's are well developed from previous Martial arts training, Going to add shrugs here instead.

Finally broke the bench press plateau, & got 60kg for 5x5 with acceptable form.
and I hit my goal of dead lift at 100kg for 5 reps quite comfortably


tonight's training

Deadlift 100kg x 5

Seated overhead DB press 15kg x 5,5,5,5,5

Seated Curls 10kg x5,5,5,5,5

Shrugs 70kg x15,15,15


bonus core work (doing this daily)
Crunches with 10kg x 10,10,10
Hanging leg raises x10,8,5
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Old 12-18-2013, 04:52 PM   #136
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Great work syn! Keep it up!
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My Training Log
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Old 12-18-2013, 07:41 PM   #137
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Good work man, keep smashing.
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Old 12-18-2013, 09:31 PM   #138
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Nice work hitting your goal syn !!
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Old 12-18-2013, 10:28 PM   #139
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Smashed your goal there, and on track for a whole lot more smashing.
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Old 12-19-2013, 01:22 AM   #140
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Good work man!
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