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Stronger than yer granny

1356710

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  • Deadlift
    60kg - 2 x 5
    80kg x 3
    100kg x 2
    120kg x 1
    140kg x 2
    150kg x 3
    160kg x 5 - PR
    170kg x 2 - PR
    180kg x 1
    190kg x 0 - I'll return to this weight in a few months


    GHRs
    +15kg x 10
    +20kg - 2 x 10

    EZ Curls 20kg
    3 x 12

    Face Pulls
    4 x 20

    Ab Curls
    4 x 20

    Push Downs
    x15
    x12
    x10

    Reverse Grip Curls - 20kg Straight Bar
    3 x 10

    Lat Raise - 10s
    3 x 10

    Hammer Curls - 15s
    3 x 10




    Two rep PRs makes for a decent day out.




  • Deadlift
    60kg - 2 x 5
    80kg x 3
    100kg x 2
    120kg x 1
    140kg x 2
    150kg x 3
    160kg x 5 - PR
    170kg x 2 - PR
    180kg x 1
    190kg x 0 - I'll return to this weight in a few months


    your warm ups seem off. it looks to me like you'd have your back fatigued way before you go near you heavy set. id have done something like,
    60 2x5
    80x3
    100x3
    120x2
    140x1, maybe 2
    160x1
    180x1
    ... id say youd have a better chance at the 190 then. just my 2c's




  • Cheers man! My goals were actually the 2 PRs that I hit so I was warming up to those. The 180 and 190 were just kind of an afterthought! Thanks though, I appreciate the advice!



    Today

    Bench
    60kg x 5
    70kg x 3
    80kg x 4
    90kg x 1
    102.5kg x 1 - PR
    80kg x 5, 5, 5, 3, 3, 3, 3, 3


    Close Grip Bench - 55kg
    3 x 10

    O/H Press - 40kg
    x8
    x6
    x5

    Pull-ups
    3 x 10

    Facepulls
    4 x 20

    Ab Curls
    4 x 20

    Push Downs
    x15
    x12
    x10

    EZ Curls - 30kg
    3 x 10

    DB Shrugs - 40kg
    3 x 10

    Lat Raises - 12.5kg
    x5
    x10
    x10




  • Squat - 135kg
    3 x 5 - ****ed up my back on the 4th rep of the last set. Rest of the day went crap as a result.

    Leg Curls
    3 x 10

    Hammer Curls - 15kg
    3 x 10

    Inverted Rows
    3 x 10

    Push Downs
    3 x 15

    Face-Pulls
    3 x 20

    EZ Curls - 25kg
    3 x 10




  • Bench
    Bar x loads
    40kg x 5
    50kg x 10
    60kg x 7
    70kg x 2
    80kg - (5 x 6)
    70kg - (4 x 10), 5, 3

    OH Press
    20kg x 5
    30kg x 5
    40kg x 5

    Push Downs
    3 x 10

    Face Pulls
    4 x 20

    Ab Curls
    4 x 20

    Hammer Curls - 12.5kg
    3 x 10

    DB Curls - 12.5kg
    3 x 12

    EZ Curls - 25kg
    3 x 10

    Lat Raise -10kg
    3 x 10


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  • Today

    Embarrassingly shit session. Not worth logging. Tomorrow pls.




  • Today was better.

    Bench
    Bar x much
    40kg x 5
    50kg x 5
    60kg x 3
    70kg x 1
    80kg x 5
    90kg x 3
    95kg x 1
    80kg x 5
    80kg x 5
    80kg x 5

    Last reps on last 3 sets were paused.

    Close Grip Bench - 55kg
    3 x 10

    Inverted Rows
    3 x 10

    DB Curls - 15kg
    3 x 10

    Push Downs
    3 x 15

    BB Shrugs - 100kg
    3 x 10

    EZ Curls - 25kg
    3 x 10

    DB Lat Raise - 10kg
    3 x 10

    Hammer Curls - 15kg
    3 x 10




  • Had a training partner today. Whole session was awesome.

    Hammer Curls - 12.5kg
    3 x 10

    EZ Curls - 25kg
    3 x 10

    Squat
    60kg x 5
    60kg x 5
    100kg x 3
    110kg x 2
    120kg x 1
    140kg x 3
    140kg x 3
    140kg x 3

    First time in ages I've squatted heavy and had no back pain. Good spot from Jayroc kept me focused.

    Leg Curls
    3 x 10

    Push Downs
    3 x 10

    Lat Pulldown
    3 x 10

    Face Pulls
    3 x 20

    Ab Curlz
    3 x 20

    DB Curls - 10kg
    3 x 15 - lol


    Good session.




  • Bench - 70kg
    5 x 10

    Close Grip Bench - 57.5kg
    x10
    x10
    x9 - Failed last rep and had to tip the bar. Bleh.

    EZ Curls - 30kg
    3 x 10

    Hammer Curls - 15kg
    3 x 8

    Push Downs
    x15
    x15
    x12

    Lat Raise - 12.5kg
    3 x 10

    DB Curls - 12.5kg
    3 x 15




  • Deadlift
    130kg x 5
    140kg x 5
    150kg x 5
    160kg x 3


    Gym closed due to weather.


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  • Chin-ups
    10
    8
    6

    Push Downs
    15
    12
    15

    EZ Curls - 30kg
    3 x 10

    Bench
    60kg x 5
    70kg x 5
    80kg x 5
    90kg x 2
    95kg x 2

    Bench is gone backwards. Under advice from COH, I'm gonna break it down and start again. Sonofabitch.

    Close Grip Bench - 57.5kg
    3 x 10

    Cable Ab Curls
    3 x 20

    DB Shrugs - 40kg
    3 x 15

    DB Curls - 12.5kg
    3 x 15

    DB Shoulder Press - 12.5kg
    3 x 10

    DB Lat Raise - 12.5kg
    3 x 5




  • Basically just played in the gym today. Thought it was snowing at one point but it was just L chalking up. Only things worthy of a mention were as follows....

    Squat
    142.5kg x 3
    142.5kg x 2

    Knees said no after that. Crap.

    Overhead Press
    Bar x 15
    40kg x 3
    50kg x 1
    52.5kg x 1 - PR
    55kg x 1 - PR

    Food.




  • Hungover to bits today. Finished work and decided to just buy shorts and go train instead of going home and being a moany little bitch. Didn't have much time but sure I got a bit done.


    Bench
    70kg x 10, 10, 8, 7, 8
    60kg x 8, 8


    Pushdowns
    15
    10
    10


    Lat Pulldowns
    3 x 10




  • Overhead Press
    Bar x 5
    30kg x 5
    40kg x 5
    50kg x 5 - PR
    60kg x 1 - PR

    Squat
    105kg x 10
    105kg x 10
    105kg x 10

    EZ Curls - 20kg
    3 x 10

    Pushdowns
    3 x 15

    DB Lat Raise - 10kg
    3 x 10

    DB Curls - 10kg
    3 x 20




  • Bench - 72.5kg
    5 x 10

    Close Grip - 50kg
    3 x 10

    Chin-ups
    8
    8
    4

    Push Downs - heavier than yesterday
    12
    12
    10

    Face Pulls
    3 x 15

    Cable Ab Curls
    3 x 15

    DB Shrugs - 40kg
    3 x 15

    DB Curls - 17.5kg
    3 x 10

    Lat Raise - 10kg
    12
    12
    15

    EZ Curls - 20kg
    3 x 15




  • Stupidly brief session.

    Deadlift
    60kg - (2 x 5)
    100kg x 3
    120kg x 1
    140kg x 1
    160kg x 1

    DB Curls - 17.5kg
    3 x 10

    Pushdowns
    15
    15
    10

    EZ Curls - 25kg
    3 x 10




  • Today.....


    Curls
    More Curls
    Pushdowns
    Lat Raises
    Overhead Press
    DB Bench
    More Curls
    Dips
    Inverted Rows
    MOAR FUCKING CURLS




  • First time training in 10 days cos of illness. Took it kinda easy.


    Squat
    100kg x 5
    110kg x 5
    120kg x 5
    130kg x 5
    140kg x 1

    Deadlifts - 100kg
    3 x 8

    DB Shrugs - 40kg
    3 x 15

    DB Curls - 15kg
    3 x 12




  • DB Curls - 15kg
    3 x 12

    Bench - 75kg
    10
    10
    8

    Overhead Press
    35kg x 5
    37.5kg x 5
    40kg x 5
    42.5kg x 5
    45kg x 5

    DB Curls - 15kg
    3 x 12

    Cable Rows
    3 x 15

    Dips +15kg
    10
    7
    8

    EZ Curls - 20kg
    3 x 20

    Push Downs
    15
    15
    13

    DB Lat Raise - 10kg
    3 x 10

    DB Curls - 15kg
    3 x 12



    I wish people would stop asking me to spot them on the bench and then insist that I row the bar for them. It makes me look like an "it's all you bro" tosser.




  • I wouldn't, just wait till it's killing them and rack it if that's the case. They won't ask you again haha


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  • I thought that was you today!! Apologies for not saying Hi, but you're alot bigger than last time I saw you so I wasn't sure it was you. That, and I was in depressed emo mode over those damn squats :p




  • Da Za wrote: »
    I wouldn't, just wait till it's killing them and rack it if that's the case. They won't ask you again haha

    I let the bar rest on his chest for a few seconds for his last rep. That'll learn'm!
    G86 wrote: »
    I thought that was you today!! Apologies for not saying Hi, but you're alot bigger than last time I saw you so I wasn't sure it was you. That, and I was in depressed emo mode over those damn squats :p

    Yeah you looked a bit pissed off so I thought I'd say hello another time! That lad kept trying to rob your squat rack, I'd be pissed off too!




  • Hrm.....

    Pushdowns
    2 x 15

    Bench
    60kg x 5
    80kg x 5
    90kg x 1
    100kg x 1 - Solid rep n'all but came down a bit too fast and bounced a bit too much.
    100kg x 0 - Went the exact opposite way. Great control on the way down and then forgot to press. :p
    100kg x 1 - Grand job.

    Deadlift
    60kg x 5
    100kg x 5
    110kg x 5
    120kg x 5
    140kg x 3
    160kg x 1

    GHRs +20kg
    3 x 10

    DB Curls - 15kg
    3 x 12

    Lat Raises - 12.5kg
    3 x 10




  • Squat
    BW x loads
    Bar x loads
    60kg x 5
    60kg x 5
    100kg x 3
    120kg x 1
    140kg x 1
    155kg x 0 - PR attempt that just didn't work.
    135kg x 1


    Face Pulls
    3 x 15

    Cable Ab Curls
    3 x 20

    Pushdowns
    3 x 15

    Leg Curls
    3 x 10

    DB Curls - 17.5kg
    3 x 12

    DB Shrugs - 42.5kg
    3 x 12

    Lat Raise - 12.5kg
    3 x 10

    EZ Curls - 25kg
    3 x 15




  • Today

    Bench - 77.5kg
    x8
    x7
    x8

    Overhead Press (slightly hindered by epic trap doms)
    30kg x 5
    35kg x 5
    40kg x 3

    Pull Ups
    8
    6
    7

    DB Curls - 15kg
    3 x 15

    Push Downs - Pin 12
    15
    12
    12

    Cable Rows - Pin 11
    3 x 10

    EZ Curls - 25kg
    3 x 10



    Nice, strong, focussed session today. Happy enough with that!




  • Just browsed (stalked) your log, savage progress, well done

    Beltless squats make it all the more impressive.




  • dantes87 wrote: »
    Just browsed (stalked) your log, savage progress, well done

    Beltless squats make it all the more impressive.

    Cheers man, I appreciate it!!


    Today:


    Deadlifts
    60kg - 2 x 5
    100kg x 5
    140kg x 5
    160kg x 1

    DB Curls - 17.5kg
    15
    12
    12

    GHRs
    BW+25kg x 10
    BW+25kg x 10
    BW+20kg x 10

    EZ Curls - 25kg
    12
    10
    10

    BB Shrugs - 110kg
    3 x 10




  • Yesterday: Playing.

    Failed two attempts at a 105kg bench. Wasn't really expecting to hit them tbh. Was my 4th day in a row training and I'm not sure it's there yet. Pretty sure it's a problem with technique more than strength though, which is not so bad...




  • Squat
    60kg x 5
    60kg x 5
    80kg x 3
    100kg x 5
    120kg x 5 - Walked the bar out. Went for my first rep and felt impact on the right side. Looked over and there was a lad bending down beside my rack and the right side of the bar was resting on his arm. Rabbit in headlights, he goes "Uh, sorry..." What a way to start a set.
    130kg x 3

    Unracked 140kg and put it back. Not tonight.


    DB Curls - 20kg
    3 x 10

    Leg Curls - Pin 10
    3 x 10

    Face Pulls - Pin 12
    3 x 15

    ^^supersetted with

    Ab Pulldowns - Pin 12
    3 x 20

    Pushdowns - Pin 13
    3 x 12

    Hammer Curls - 15kg
    3 x 15

    DB Shrugs - 42.5kg
    3 x 10

    EZ Curls - 30kg
    3 x 12

    Lat Raises - 12.5kg
    3 x 10

    DB Curls - 15kg
    3 x 10


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  • Bench
    Bar x 20
    40kg x 5
    60kg x 3
    80kg x 7
    60kg x 10
    40kg x 12
    Bar x 15

    Close Grip Bench
    40kg (3 x 10)

    DB Curls - 20kg
    3 x 10

    Pull Ups
    3 x 8

    EZ Curls - 25kg
    3 x 12

    DB Lat Raises - 10kg
    3 x 10

    Hammer Curls - 15kg
    3 x 10


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