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Simply Starting Strength & WSFSB3

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    #62
    deadlast
    Registered Users Posts: 436 ✭✭deadlast


    Today:
    ME Lower Body:

    SQUAT
    5 x bar
    5 x 50kg
    4 x 60kg
    3 x 70kg
    2 x 80kg
    1 x 90kg
    5 x 97.5kg

    WALKING LUNGES
    2x8 18kg dumbells

    LEG EXTENSIONS (machine)
    3x12 63


    Got me some Whey and Mass Gainer from the Supplement Factory. Chocolate orange whey is lovely, mass gainer is very tough to drink.

    Anyone recommend how best to take these on and off training days?


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    #63
    deadlast
    Registered Users Posts: 436 ✭✭deadlast


    Been struck down with Man Flu! Hold off training, try back wednesday!


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    #64
    deadlast
    Registered Users Posts: 436 ✭✭deadlast


    Today:

    ME Upper Body:

    BENCH PRESS Dumbells
    8 x 18
    7 x 20
    6 x 22
    5 x 24
    3 x 28kg

    INCLINE DB BENCH PRESS
    2x10 18kg

    BARBELL ROWS (superset with flys)
    3x10 45kg

    READ DELT FLYS (superset with rows)
    3x10 10kg

    BARBELL SHRUGS (smith)
    3x12 67.5kg
    1x10 60kg

    BARBELL CURLS
    3x10 25kg


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    #65
    deadlast
    Registered Users Posts: 436 ✭✭deadlast


    Today:-
    DE Lower Body:

    SQUATS
    5 x bar
    5 x 50
    2 x 60
    1 x 67.5
    3x10 x 75kg

    WALKING LUNGES
    3x8 18kg dumbells

    REVERSE LEG CURL (machine)
    1x12 30
    1x10 40
    1x12 35

    Squats felt good. I recently widened my stance a small bit and it feels more solid. Knees have stopped trying to come together on the heavy/last few reps....


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    #66
    deadlast
    Registered Users Posts: 436 ✭✭deadlast


    Today:-

    Repetition Upper Body:

    BENCH PRESS
    1x12 55kg
    1x11 55kg
    1x9 55kg
    dropset (1x5 50kg)


    LAT PULLDOWN (superset with flys)
    3x12 47

    READ DELT FLYS (superset with lats)
    3x10 10kg

    DB MILITARY PRESS
    1x10 16kg
    1x8 16kg
    1x6 16kg
    dropset (1x5 14kg)

    BARBELL SHRUGS (superset with tri's)
    3x12 70kg

    TRICEP PUSHDOWNS
    3x12 45
    then 3x10 tricep dips(2 benches) with 15kg


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    #67
    deadlast
    Registered Users Posts: 436 ✭✭deadlast


    Shoulda been an ME Lower Day...

    Went to gym in work last night, done some DB split squats, Lunges, Leg Extensions, DB squats... The gym is sh1te, had to make do with high reps/supersets to get that deep burn!!


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    #68
    deadlast
    Registered Users Posts: 436 ✭✭deadlast


    Today:- finally back training...

    Repetition Upper Body:

    BENCH PRESS
    3x12 52.5kg

    LAT PULLDOWN (superset with flys)
    3x12 47

    READ DELT FLYS (superset with lats)
    3x10 10kg

    DB MILITARY PRESS
    1x10 16kg
    1x10 16kg
    1x6 16kg
    dropped (1x4 14kg)

    BARBELL SHRUGS (superset with tri's)
    3x12 70kg

    TRICEP PUSHDOWNS
    3x12 45
    some tricep dips


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    #69
    deadlast
    Registered Users Posts: 436 ✭✭deadlast


    Today:
    ME Lower Body:

    SQUAT
    5 x bar
    8 x 50kg
    5 x 60kg
    3 x 70kg
    2 x 80kg
    5 x 90kg

    WALKING LUNGES
    2x8 18kg dumbells

    LEG EXTENSIONS (machine)
    3x12 63


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    #70
    deadlast
    Registered Users Posts: 436 ✭✭deadlast


    Today:

    ME Upper Body:

    BENCH
    5 x 30
    5 x 60
    5 x 60
    5 x 60
    3 x 70kg
    6 x 60

    INCLINE DB BENCH PRESS
    2x10 18kg

    BARBELL ROWS (superset with flys)
    3x10 40kg

    READ DELT FLYS (superset with rows)
    3x10 10kg

    BARBELL SHRUGS (smith)
    1x12 70kg
    1x10 70kg
    1x8 70kg
    1x8 60kg

    BARBELL CURLS
    3x10 25kg


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    #71
    deadlast
    Registered Users Posts: 436 ✭✭deadlast


    Sunday:

    BENCH
    5 x 20
    6 x 60
    6 x 60
    6 x 60
    4 x 70kg
    4 x 70
    3 x 70

    INCLINE BENCH PRESS
    3x6 50kg

    Machine ROWS (superset with flys)
    3x8

    ABS


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    #72
    deadlast
    Registered Users Posts: 436 ✭✭deadlast


    Today:-
    DE Lower Body:

    SQUATS
    5 x bar
    5 x 50
    5 x 60
    5 x 70
    5 x 80kg

    WALKING LUNGES
    3x6 18kg dumbells

    REVERSE LEG CURL (machine)
    3x10 40


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