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Leaving the nest

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  • Options
    #272
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Squat

    Bar 2 x 10
    60kg x 8
    80kg x 5

    100kg 4 x 8

    DB benchpress

    20kg dbs 4 x 8

    Hammer curls

    20kg 4 x 8

    OH Press

    30kg 8,8,8,7


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    #273
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Front Squat


    Bar x 10
    40kg x 8


    60kg 5 x 5


    SLDL


    60kg 4 x 8


    Bent over barbell row


    60kg 4 x 8


    OH Press


    30kg 4 x 8


    Only had 30 mins so left it at that.


  • Options
    #274
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Feels like I've been constantly sick over the last while. Headcold after headcold, with a chest infection thrown in too.

    Been still doing two runs a week and cycling for my commute so some level of activity there.

    Front squat

    30kg 2 x 8
    40kg x 6

    50kg 4 x 8

    Bent over row

    50kg 4 x 12

    Power clean

    50kg 4 x 8

    OHP

    30kg 4 x 8

    A gentle reintroduction.


  • Options
    #275
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 5

    60kg 4 x 8

    Barbell row to chin

    30kg 4 x 8

    Incline BB press

    40kg 8,6,4,6

    Standing barbell press

    20kg 3 x 12

    Barbell curls

    20kg 3 x 12


  • Options
    #276
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Bench


    Bar x 10
    40kg x 8
    50kg x 5


    60kg 4 x 8


    Bent over row


    60kg 4 x 8


    SLDL


    50kg 4 x 8


    OHP


    30kg 12, 10, 8, 7


    Barbell row to chin


    30kg 4 x 8


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    #277
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Squat

    Bar 2 x 10
    40kg x 8
    60kg x 5
    80kg x 3

    100kg 4 x 5

    Deadlift

    60kg x 8

    80kg 4 x 8

    Russian twist

    10kg plate 4 x 12 per side

    Barbell curl

    Bar 4 x 12


  • Options
    #278
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 3

    70kg 4 x 5

    SLDL

    60kg 4 x 8

    Bent over row

    60kg x 8
    70kg 3 x 8

    OH Press

    30kg 12, 12, 12, 8

    Barbell row to chin

    30kg 4 x 8


  • Options
    #279
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Terribly inactive, haven't been feeling the gym work but really enjoying upping my running and cycling the past few months. Got the inkling to lift this evening, and going to look to getting back to doing something at least once a week.

    Squat

    Bar X 10
    40kg X 8
    50kg X 8
    60kg X 6

    80kg 5 X 5

    SLDL

    40kg 5 X 5


  • Options
    #280
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Front squat

    Bar X 12
    40kg X 8
    50kg X 8

    60kg 4 X 8

    Deadlift

    40kg X 8
    60kg X 8

    90kg 4 X 8

    Bent over row

    50kg 4 X 8

    Overhead press

    30kg 3 X 12


  • Options
    #281
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Squat

    Bar X 10
    40kg X 8
    50kg X 8
    60kg X 8

    90kg 5 X 5

    Floor press

    40kg x 8

    50kg 4 X 8

    Bent over row

    50kg 3 X 12


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    #282
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Front squat

    Bar X 10
    40kg X 8
    60kg 3 X 5, 3 X 8

    Deadlift

    60kg X 8
    80kg X 8

    100kg 4 X 8


  • Options
    #283
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Squat

    Bar x 10
    40kg x 8
    60kg x 8
    80kg x 5

    110kg 5 x 5

    Thought I'd done 100 last week not 90. Struggle but still managed

    Floor press

    40kg x 8
    50kg x 8

    60kg 4 x 6

    Bent over row

    60kg 4 x 8

    OH Press

    30kg 3 x 8

    Barbell row

    30kg 3 x 8


  • Options
    #284
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Bench

    Bar x 10
    30kg x 8
    40kg x 8

    50kg 4 x 8

    Kettlebell press

    5kg 4 x 12 per arm

    Incline barbell press

    30kg 4 x 8

    Side lat raises

    5kg DBs 4 x 8

    Front db raises

    5kg DBs 4 x 8

    Barbell curls

    Bar 4 x 12

    Tricep kick back

    5kg 4 x 8


  • Options
    #285
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Clean

    Bar x 10
    30 x 10
    40kg x 8

    50kg 4 x 8

    Deadlift

    80kg 4 x 8

    Bent over row

    50kg 4 x 8

    Standing barbell press

    30kg 4 x 8

    Barbell curl

    30kg 2 x 8, 4 (finished with 4 @ bar only)
    Bar x 12

    Landmine shoulder press

    10kg on bar x 8 per arm

    15kg on bar, 4 x 8 per arm


  • Options
    #286
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Bench

    Bar x 10
    30kg x 8
    40kg x 8

    50kg 4 x 8

    Kettlebell press

    5kg 4 x 12 per arm

    Incline barbell press

    30kg 4 x 8

    Side lat raises

    5kg DBs 4 x 8

    Front db raises

    5kg DBs 4 x 8

    Barbell curls

    Bar 4 x 12

    Tricep kick back

    5kg 4 x 12


  • Options
    #287
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Long time since using weights for workouts, been doing a lot of running and cycling, wasn't enjoying it so decided to avert my focus.

    Working from home and now lockdown has curtailed the ability to run longer distances or cycle so back to doing something!

    Wednesday 25th

    Bench

    Bar x 10
    40kg x 8
    50kg 4 x 8

    OH press

    Bar 4 x 8

    Bent over row

    40kg 4 x 12

    Barbell curls

    Bar 4 x 12

    Thursday 26th

    Squat

    Bar x 10

    50kg x 8

    60kg 4 x 8

    15kg plate, power clean and press 4 x 12

    Standing barbell row to chin

    Bar 4 x 12

    Saturday 28th

    Deadlift

    Bar x 10

    60kg x 8

    80kg 4 x 8

    Power clean and press

    30kg 4 x 8

    Good mornings

    30kg 4 x 8

    4 reps of

    8 sit thrus each side
    8 press ups
    12 barbell curls


  • Options
    #288
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8

    50kg 4 x 8

    Wide grip bench

    40kg 4 x 8

    Narrow grip bench

    40kg 4 x 8

    Standing strict press

    30kg 7,6,6,6


  • Options
    #289
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Squat

    Bar x 10
    40kg x 8
    60kg x 5

    80kg 4 x 12

    Power clean and press

    Bar 4 x 12

    Front lunge

    Bar 4 x 8 per leg

    Standing barbell row

    Bar 4 x 12

    Russian twist

    5kg 4 x 12 per side


  • Options
    #290
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Front squat

    Bar x 10
    40kg x 5

    50kg 5 x 3

    Deadlift

    Bar x 10
    60kg x 8
    80kg x 5

    90kg 4 x 8

    SLDL

    40kg 4 x 8

    Bent over row

    40kg 4 x 8

    4 rounds of
    8 sit thrus per side
    8 press ups
    12 barbell curls


  • Options
    #291
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 8

    60kg 6,5
    50kg 8,8

    Wide grip bench
    40kg 4 x 8

    Superset with narrow grip bench
    40kg 8,8,7,8

    Strict press
    30kg 8,7,6,6

    Barbell curl
    Bar 4 x 12


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    #292
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Squat

    Bar x 10
    40kg x 8
    60kg x 5
    80kg x 3

    90kg 4 x 8

    Power clean press

    30kg 4 x 12

    Standing row

    30kg 4 x 8

    Russian twist

    10kg 4 x 8 per side

    Barbell lunges

    30kg 4 x 8 per leg


  • Options
    #293
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Front squat

    Bar x 10
    40kg x 5

    60kg 5 x 2

    Deadlift

    60kg x 8
    80kg x 5

    100kg 4 x 8

    SLDL

    40kg 4 x 8

    Bent over row

    40kg 4 x 8

    4 sets of
    8 sit thrus
    8 press ups
    12 barbell curls


  • Options
    #294
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 5

    60kg 4 x 5

    Wide grip bench

    50kg 4 x 8

    Narrow grip bench

    50kg 4 x 8

    Overhead press

    30kg 4 x 8

    Barbell curl

    30kg 4 x 8


  • Options
    #295
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Squat

    Bar x 10
    40kg x 8
    60kg x 8
    80kg x 5

    100kg 4 x 5

    Power clean press

    40kg 4 x 8

    Standing row to chin

    40kg 4 x 8

    Barbell curl

    30kg 4 x 8


  • Options
    #296
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 5

    60kg 4 x 5

    Wide grip

    50kg 4 x 8

    Narrow grip

    40kg 4 x 8

    Seated barbell press

    Bar 4 x 8


  • Options
    #297
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Front squat

    Bar x 10
    40kg x 8
    50kg x 5
    60kg x 3

    70kg 5 x 2

    Deadlift

    50kg x 8
    70kg x 5
    90kg x 3

    110kg 4 x 5

    SLDL

    50kg 4 x 8

    Bent over row

    50kg 4 x 8

    4 rounds of

    8 press ups
    8 sit thru
    12 barbell curl


  • Options
    #298
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Squat

    Bar x 10
    60kg x 8
    80kg x 5
    90kg x 3

    110kg 4 x 4

    Lunges

    40kg 4 x 8

    Power clean press

    40kg 4 x 8

    Standing row to chin

    40kg 4 x 8

    Barbell curl

    30kg 4 x 8


  • Options
    #299
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Bench

    Bar x 10
    40kg x 8
    50kg x 5

    60kg 4 x 6

    Wide grip bench

    50kg 4 x 8

    Narrow grip

    50kg 4 x 8

    Seated OH press

    30kg 4 x 8

    Barbell curl

    30kg 4 x 8

    Need to buy some 2.5 and 1.25kg fractional plates, smallest I've got is 5kgs which makes incremental jumps awkward for bench and press.


  • Options
    #300
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Front squat

    Bar x 10
    40kg x 8
    60kg x 5

    80kg 5 x 2

    Deadlift

    60kg x 8
    80kg x 5
    100kg x 3

    120kg 3 x 3, 1 x 5

    Bent over row

    60kg 4 x 8

    SLDL

    60kg 4 x 8

    4 rounds of
    8 sit thrus
    8 press ups
    8 20kg plate overhead press


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  • Options
    #301
    VW 1
    Registered Users Posts: 4,491 ✭✭✭VW 1


    Squat

    Bar x 10
    60kg x 8
    80k x 5
    100kg x 3

    120kg 4 x 3

    Lunges

    40kg 4 x 8

    Power clean and press

    40kg 4 x 8

    Standing row to chin

    30kg 4 x 8

    Barbell curls

    30kg 4 x 8


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