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Old 07-03-2015, 05:12 PM   #1
DF001
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Saturday, June something
Bench
265 x 3
285 x 3
315 x 1
335 x 1
350 x 1
Reverse bands, close grip
225 x 15 x 2 sets

Pull ups or something

Monday
Squat
245 x 8 x 4 sets
Bench
225 x 5 x 5 sets
Pull ups
Triceps

Tuesday
Row
250m x 6 intervals, best pace ~1:30

Wednesday
Pull ups
Back extension
DB bench
80 x 10 x 5 sets

16km hike

Thursday
Row
2404m in 12 minutes
Back
Biceps

Friday
Row
3073m in 15m
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Old 07-03-2015, 06:28 PM   #2
yangwenbin
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Location: Shanghai, China
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Training Exp: 3
Training Type: Complete Chaos!
Fav Exercise: squat
Fav Supp: milk
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Big bench, 16km hike, HIIT and cardio! Impressive work!
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Old 07-04-2015, 10:33 AM   #3
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Big bench, 16km hike, HIIT and cardio! Impressive work!
Thanks. The hike was amazing and soul crushing all at the same time.

Saturday
Bench
140kg x 3 x 3 sets
5 second pause bench
110kg x 3
120kg x 2

Pull ups

Got out of there
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Old 07-04-2015, 06:35 PM   #4
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Strong bench, mate!
May I ask where did you hike?
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Old 07-06-2015, 06:20 PM   #5
DF001
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Originally Posted by yangwenbin View Post
Strong bench, mate!
May I ask where did you hike?
Thanks.

Cape Split in Nova Scotia, Canada.
ww w.novatrails.c om/trails/kings-county/cape-split-trail.html

Monday
Squat
265 x 8 x 4 sets

Single leg quad extensions
Quad extensions
3/3 second quad extensions

Hamstring curls
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Old 07-06-2015, 07:01 PM   #6
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Beautiful place!

Nice volume on squats!
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Old 07-07-2015, 04:15 PM   #7
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Originally Posted by yangwenbin View Post
Beautiful place!

Nice volume on squats!
Thanks.

Yeah, it was quite a nice hike. Long hike for the final payout, but that was great in itself.

Tuesday
Bench
245 x 5
255 x 5
265 x 5
275 x 5
285 x 5

Triceps x 6 sets

Row
500m x 4 intervals, 2:10.7 average pace
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Old 07-08-2015, 05:47 PM   #8
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Wednesday

Deadlift
315 x 5 x 2 sets
365 x 4 x 2 sets
385 x 3 x 3 sets

Pause deadlift - 3 seconds off floor, 3 seconds at knee
315 x 3 x 3 sets

Pullups
5x5

Single leg quad extensions
VMO Work
3/3 second quad extensions

Back extensions
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Old 07-08-2015, 07:17 PM   #9
Iron_Addict82
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Incredible deadlifting!
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Old 07-09-2015, 03:39 PM   #10
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Incredible deadlifting!
Thanks. Still a long way from where I need it.

Rower
15 minutes, 4038 meters, 2:29.9 average pace

Planks
1min x 2
30sec x 1
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