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Mauricmo · 02-05-2012, 23:12

WG Pull-ups
x5
x5
x5

Bench
60kg x5
60kg x5
80kg x5
100kg x5
110kg x2
115kg x2
120kg x2
120kg x2
120kg x2
120kg x1
115kg x2
100kg x3
60kg x10

BB Rows
60kg x10x3

More pullups and curls.

Mauricmo · 04-05-2012, 23:35

From yesterday: daveyc21 had a look at my squat and gave me a few pointers on how I could improve and hopefully add a few kg's in the next few weeks. So from now on my stance is widened, throwing on a belt and the biggest adjustment- cutting squat depth by a few inches. Will be using a box for the next while to reset to this new depth.

Squats
60kg x5
60kg x5
80kg x5
100kg x3
120kg x2
130kg x1
140kg x1
152.5kg x0
150kg x1
100kg x3
60kg x5

GHR and other stuff, can't remember.

Mauricmo · 06-05-2012, 20:18

Squats were way better today. It finally clicked with me how to use the belt and actually brace yourself against it. And the adjusted depth plus the belt means lots of PR's

Squats
60kg x10
60kg x10
100kg x5
120kg x5
130kg x5
135kg x5
140kg x5
142.5kg x5 PR
145kg x5 PR
150kg x3 PR

Mauricmo · 09-05-2012, 23:57

WG Pullups
x5
x5
x5
x5

Bench
60kg x10
80kg x5
100kg x5
110kg x5
112.5kg x5
115kg x3......was hoping to do 5
115kg x3
110kg x3
100kg x3

Dumbbell Rows
48kg x5 x10

More pullups and then some curls.

Mauricmo · 10-05-2012, 23:08

Squats
60kg x10
100kg x5
100kg x5
120kg x3
135kg x3
145kg x3
155kg x3
160kg x1 PR
165kg x1 PR
170kg xf

GHR + Back extension.

Mauricmo · 13-05-2012, 21:00

Pull-ups
x5
x5
x5

OH Press
20kg x10
40kg x10
50kg x5
60kg x3
65kg x3
70kg x0
60kg x3
60kg x3
60kg x3
Couldn't get 70kg over my head, need to press more often.

Curls etc.

Mauricmo · 16-05-2012, 23:16

From Monday

Squats
60kg x10
60kg x10
100kg x5
120kg x5
130kg x5
140kg x5
140kg x5
140kg x5
140kg x5
140kg x5
100kg x5
60kg x5

GHR + back ext + reverse hyper

Mauricmo · 16-05-2012, 23:39

from Tuesday...

Anti-gravity yoga.....ahem

Totally different than what I'm used to, but I have to say I don't think my lower back has had as good a stretch before.

Mauricmo · 16-05-2012, 23:42

Today

WG Pullups
x5
x5
x5

Bench
60kg x10
60kg x10
80kg x5
100kg x2
110kg x2
115kg x2
120kg x2
122.5kg x2
122.5kg x1

Totally misjudged how much time I had in the gym so had to dash after that.

Mauricmo · 29-05-2012, 22:46

Squats
20kg x10
60kg x10
100kg x10
120kg x6
130kg x5
130kg x5
130kg x5
130kg x3
130kg x3

GHR
x5
x5
x5
x5
x5

Pullups + curls.

Mauricmo · 03-06-2012, 21:13

Squats
20kg x10
60kg x10
100kg x5
120kg x5
130kg x5
140kg x3
140kg x3
140kg x3
140kg x3

Lunges and GHR.

Mauricmo · 11-06-2012, 22:23

Squats
60kg x10
60kg x10
100kg x5
120kg x5
130kg x5
140kg x5
150kg x3
150kg x3
150kg x3

GHR
x8
x10
x10

Back Ext
+15kg x12
+15kg x12
+15kg x12

Mauricmo · 12-06-2012, 21:40

WG Pullups
x5
x5
x5

decided to test bench:

Bench
60kg x5
60kg x5
80kg x3
100kg x3
110kg x1
120kg x1
125kg x1
127.5kg x1 PR sweet!
130kg x f x2

FORGET WHAT THEY'RE CALLED- ROWS FROM A VERTICAL POSITION?
60kg x10
80kg x8
80kg x8
80kg x8
80kg x8

Dips with weight vest, tri kick backs, etc.

Mauricmo · 14-06-2012, 21:40

Squats
60kg x10
100kg x5
120kg x5
130kg x5
140kg x5
140kg x3
150kg x1

Pull-ups
x5
x5
x5

Clean and Press
20kg x10
30kg x5
50kg x5
60kg x4
60kg x1
70kg x1
72.5kg x1
75kg x0

Cleans
75kg x1
80kg x1
90kg x fail, looked disgusting too.

GHR
x5
x5
x5
x5
x5

Back Ext
+20kg x10
+20kg x10
+20kg x10

Curls and pullups.

Mauricmo · 19-06-2012, 22:31

Squats
60kg x10
60kg x5
100kg x5
120kg x5
130kg x5
140kg x5
140kg x3
*belt*
140kg x5
140kg x5
140kg x3

GHR
x5
x5
x5
x5
x5

Back Ext
x20
+10kg x10
+15kg x10
+15kg x10
+15kg x10

lunges and foam rolling

16-05-2012, 23:16	#172
Mauricmo Registered User Join Date: Apr 2008 Location: Dublin Posts: 416 Adverts \| Friends	From Monday Squats 60kg x10 60kg x10 100kg x5 120kg x5 130kg x5 140kg x5 140kg x5 140kg x5 140kg x5 140kg x5 100kg x5 60kg x5 GHR + back ext + reverse hyper Last edited by Mauricmo; 16-05-2012 at 23:18.

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02-05-2012, 23:12	#166
Mauricmo Registered User Join Date: Apr 2008 Location: Dublin Posts: 416 Adverts \| Friends	WG Pull-ups x5 x5 x5 Bench 60kg x5 60kg x5 80kg x5 100kg x5 110kg x2 115kg x2 120kg x2 120kg x2 120kg x2 120kg x1 115kg x2 100kg x3 60kg x10 BB Rows 60kg x10x3 More pullups and curls.

04-05-2012, 23:35	#167
Mauricmo Registered User Join Date: Apr 2008 Location: Dublin Posts: 416 Adverts \| Friends	From yesterday: daveyc21 had a look at my squat and gave me a few pointers on how I could improve and hopefully add a few kg's in the next few weeks. So from now on my stance is widened, throwing on a belt and the biggest adjustment- cutting squat depth by a few inches. Will be using a box for the next while to reset to this new depth. Squats 60kg x5 60kg x5 80kg x5 100kg x3 120kg x2 130kg x1 140kg x1 152.5kg x0 150kg x1 100kg x3 60kg x5 GHR and other stuff, can't remember.

06-05-2012, 20:18	#168
Mauricmo Registered User Join Date: Apr 2008 Location: Dublin Posts: 416 Adverts \| Friends	Squats were way better today. It finally clicked with me how to use the belt and actually brace yourself against it. And the adjusted depth plus the belt means lots of PR's Squats 60kg x10 60kg x10 100kg x5 120kg x5 130kg x5 135kg x5 140kg x5 142.5kg x5 PR 145kg x5 PR 150kg x3 PR

09-05-2012, 23:57	#169
Mauricmo Registered User Join Date: Apr 2008 Location: Dublin Posts: 416 Adverts \| Friends	WG Pullups x5 x5 x5 x5 Bench 60kg x10 80kg x5 100kg x5 110kg x5 112.5kg x5 115kg x3......was hoping to do 5 115kg x3 110kg x3 100kg x3 Dumbbell Rows 48kg x5 x10 More pullups and then some curls.

10-05-2012, 23:08	#170
Mauricmo Registered User Join Date: Apr 2008 Location: Dublin Posts: 416 Adverts \| Friends	Squats 60kg x10 100kg x5 100kg x5 120kg x3 135kg x3 145kg x3 155kg x3 160kg x1 PR 165kg x1 PR 170kg xf GHR + Back extension.

13-05-2012, 21:00	#171
Mauricmo Registered User Join Date: Apr 2008 Location: Dublin Posts: 416 Adverts \| Friends	Pull-ups x5 x5 x5 OH Press 20kg x10 40kg x10 50kg x5 60kg x3 65kg x3 70kg x0 60kg x3 60kg x3 60kg x3 Couldn't get 70kg over my head, need to press more often. Curls etc.

16-05-2012, 23:39	#173
Mauricmo Registered User Join Date: Apr 2008 Location: Dublin Posts: 416 Adverts \| Friends	from Tuesday... Anti-gravity yoga.....ahem Totally different than what I'm used to, but I have to say I don't think my lower back has had as good a stretch before.

16-05-2012, 23:42	#174
Mauricmo Registered User Join Date: Apr 2008 Location: Dublin Posts: 416 Adverts \| Friends	Today WG Pullups x5 x5 x5 Bench 60kg x10 60kg x10 80kg x5 100kg x2 110kg x2 115kg x2 120kg x2 122.5kg x2 122.5kg x1 Totally misjudged how much time I had in the gym so had to dash after that.

29-05-2012, 22:46	#175
Mauricmo Registered User Join Date: Apr 2008 Location: Dublin Posts: 416 Adverts \| Friends	Squats 20kg x10 60kg x10 100kg x10 120kg x6 130kg x5 130kg x5 130kg x5 130kg x3 130kg x3 GHR x5 x5 x5 x5 x5 Pullups + curls.

03-06-2012, 21:13	#176
Mauricmo Registered User Join Date: Apr 2008 Location: Dublin Posts: 416 Adverts \| Friends	Squats 20kg x10 60kg x10 100kg x5 120kg x5 130kg x5 140kg x3 140kg x3 140kg x3 140kg x3 Lunges and GHR.

11-06-2012, 22:23	#177
Mauricmo Registered User Join Date: Apr 2008 Location: Dublin Posts: 416 Adverts \| Friends	Squats 60kg x10 60kg x10 100kg x5 120kg x5 130kg x5 140kg x5 150kg x3 150kg x3 150kg x3 GHR x8 x10 x10 Back Ext +15kg x12 +15kg x12 +15kg x12

12-06-2012, 21:40	#178
Mauricmo Registered User Join Date: Apr 2008 Location: Dublin Posts: 416 Adverts \| Friends	WG Pullups x5 x5 x5 decided to test bench: Bench 60kg x5 60kg x5 80kg x3 100kg x3 110kg x1 120kg x1 125kg x1 127.5kg x1 PR sweet! 130kg x f x2 FORGET WHAT THEY'RE CALLED- ROWS FROM A VERTICAL POSITION? 60kg x10 80kg x8 80kg x8 80kg x8 80kg x8 Dips with weight vest, tri kick backs, etc.

14-06-2012, 21:40	#179
Mauricmo Registered User Join Date: Apr 2008 Location: Dublin Posts: 416 Adverts \| Friends	Squats 60kg x10 100kg x5 120kg x5 130kg x5 140kg x5 140kg x3 150kg x1 Pull-ups x5 x5 x5 Clean and Press 20kg x10 30kg x5 50kg x5 60kg x4 60kg x1 70kg x1 72.5kg x1 75kg x0 Cleans 75kg x1 80kg x1 90kg x fail, looked disgusting too. GHR x5 x5 x5 x5 x5 Back Ext +20kg x10 +20kg x10 +20kg x10 Curls and pullups.

19-06-2012, 22:31	#180
Mauricmo Registered User Join Date: Apr 2008 Location: Dublin Posts: 416 Adverts \| Friends	Squats 60kg x10 60kg x5 100kg x5 120kg x5 130kg x5 140kg x5 140kg x3 belt 140kg x5 140kg x5 140kg x3 GHR x5 x5 x5 x5 x5 Back Ext x20 +10kg x10 +15kg x10 +15kg x10 +15kg x10 lunges and foam rolling