Level 2: Getting Massive

choons

Overhead press:
20kg x8
37.5kg (8,8,5,5)


Superset 1:

DB OHP: 20kg x6, 17.5kg x6, 15kg (8,8)
DB Drop set: 12.5kg (8,6)
Shrug: 20kg (8,8,8,8)
Lat raise: 5kg (8,8,8,8)


Superset 2:

Chin ups: (10,10,8,8)
Cable curls: 35lbs (8,8,8,8)

choons

Deadlift:
60kg x8
80kg x6
110kg x3
90kg x8


Inverted Row: (8,8,8,8)

superset with

Pullups: (8,5,4,3)


Lat pull down machine & Machine row

choons

Bench:
20kg x8
50kg x8
65kg (8,8,5,4)

DB incline press:
22.5kg (8,8,6,5)
17.5kg (8,8,4,3)

Dips:
(10,8,8,8)

Cable tricep pull down:
40lbs (8,8,8,8)

Cable pec fly

choons

Row: 1km

Squat:
20kg x8
40kg x6
67.5kg (8,8,8,8)

Leg Press:
145kg (8,8,8,8)

Abs

choons

Overhead press:
20kg x8
37.5kg (8,8,6,6)


Superset 1:

DB OHP:
20kg x6, 17.5kg (8,6,6)

DB Drop set:
12.5kg (8,6,6,5)

Shrug:
25kg (8,8,8,8)

Lat raise:
5kg (8,8,8,8)


Superset 2:

Chin ups:
(17,10,7,7)

Cable curls:
35lbs (8,8,8,8)

choons

Deadlift:
60kg x8
80kg x6
102.5kg x5
85kg x8


1 Arm DB row:
30kg (8,8,8,8)

superset with

Pullups: (6,6,5,3)


Lat pull down machine:
56kg (8,8,8,8)

Machine row:
42kg (8,8,8,8)

choons

Bench:
20kg x8
50kg x8
65kg (8,7,4,3) :mad:

DB incline press:
22.5kg (8,8,8,8)
17.5kg (8,8,8,7)

Weighted dips:
+5kg (10,10,8,8)

Cable tricep pull down:
45lbs (8,8,8,8)

choons

Squat:
20kg x8
40kg x8
60kg x5
70kg (8,8,8,8)

Leg Press:
155kg (8,6)
145kg (8,6)


Ab machine 1:
15kg (20,20,20,20)

Superset with

Plank:
60 seconds (30 seconds on each foot) x 4sets

choons

Shoulder press:
20kg (8,8)
37.5kg (8,8,7,6)

DB Shoulder press:
17.5kg (8,7,7,5)
12.5kg (7,3,3,4)

Shrug:
25kg (8,8,8,8)

Lat raise:
5kg (8,8,8,8)

Chin ups:
+5kg (8,8,8,8)

Bicep cable curl:
40lbs (8,8,8,8)

choons

Deadlift:
60kg x8
80kg x8
100kg x3
120kg x2
130kg x1
100kg x5

Pull ups:
+5kg (8,8,8,8)

Cable Row:
95lbs (8,8,8,8)

Shoulder push down:
45lbs (8,8,8,8)

Inverted row:
(8,8,8,8)

choons

Bench:
20kg x8
40kg x8
65kg (8,8,6,5)

DB Incline:
22.5kg (10,10,8,8)


Tricep dips:
+7.5kg (8,8,8,8)

&

Push ups:
(10,10,10,10)

choons

Squat:
(20kg x8
40kg x8
60kg x5
72.5kg (8,8,8,6)

choons

Shoulder press:
20kg (8)
37.5kg (8,8,6,5)

DB Shoulder press:
17.5kg (8,6,7,7)

Shrug:
25kg (8,8,8,8)

Lat raise:
7.5kg (8,8,8,8)

Chin ups:
+7.5kg (10,8,8,8)

Bicep cable curl:
40lbs (8,8,8,8)

choons

Deadlift:
60kg x8
80kg x8
102.5kg x5
90kg x8

Pull ups:
+5kg (8,8,8,8)

1 Arm DB row:
30kg (8,8,8,8)

choons

Bench:
25kg x8
50kg x8
65kg (8,8,6,4)

DB incline:
25kg (8,8,6,5)

Dips:
+5kg (10,10,10,12)

Tricep push down:
45lbs (8,8)
40lbs (8,8)

choons

Snowboarding - Amazing holiday!

Drank far too much but I kept the calories up and made sure to get plenty of protein in. Didn't bring any whey unfortunately.

Everyone was impressed with my progress

choons

Shoulder press:
20kg (8,8)
37.5kg (8,7,7,4)

DB Shoulder press

Chin ups

Bicep cable curl

Shockingly bad form today! Wrecked after last week.

choons

Squat:
warm up . . .
70kg (8,8,8,X)

Core work

Still not back to form! I'm taking this week to recover and next Monday I'll be starting to use creatine.

choons

Deadlift:
60kg x8
80kg x8
102.5kg x4
90kg x8

Pull ups:
+6kg (8,8,8,8)

1 arm DB Row:
30kg (8,8,8,8)

choons

Bench:
20kg x8
50kg x6
65kg (8,8,7,5)

Incline DB:
24kg (8,8,7,7)

Skull crushers & weighted dips

Feeling back on form and started creatine today: 5g twice a day added to my whey shakes.

choons

Squat:
20kg x8
40kg x8
60kg x5
72.5kg (8,8,8,8)
80kg x3
85kg x1
90kg x1
100kg x1

Lots of core work

Absolutely on fire today

choons

@70kg BW one rep maxes:

Deadlift 130kg
Squat 100kg
Bench 80kg
Press 45kg

I'd say I could press 50 and bench 85 or 90kg at this stage. I'll find out over the next few days.

Peace

choons

AM:

Body weight squats: (40)

Turkish get ups: 10kg DB (5 & 5)


PM:

Shoulder Press (Seated with bar behind head):
20kg x8
40kg x4
45kg x1
47.5kg x1
50kg x1

Shoulder Press (Standing with bar in front):
37.5kg (8,7,6,5)

DB Shoulder press (seated):
17.5kg (7,7,7,7)

Lat raise:
7.5kg (8,8,8,8)
&
Shrug:
20kg (8,8,8,8)

Chin ups:
+10kg (8,8,8,7)
&
Cable Curls:
45lbs (8,5)
35lbs (8,8)

choons

Deadlift:
60kg x8
80kg x8
105kg x6
90kg (6,4)

1 Arm DB Row:
35kg (8,8,8,8)

Pull ups:
+5kg (8,6,6,5)

choons

Bench:
20kg x8
40kg x6
50kg x5
65kg (8,7,5,5)

DB Flat Bench:
25kg (8,8,7,5)

Skull crushers:
EZ + 20kg (10,8,8,8)

Dips:
+7.5kg (8,8,7,7)

choons

Squat:
20kg x8
50kg x6
60kg x4
75kg (8,7,6,6)
90kg x3

Core superset:
Crunch + 5kg (10,10,10,10)
Crunch left/right +5kg (10,10,10,10)
Reverse crunch (10,10,10,10)

choons

Overhead press:
20kg x8
37.5kg (8,8,8,8)

DB Press:
17.5kg (8,8,6,6)

Chins + 10kg (8,8,8,8)
&
EZ Curl + 20kg (8,5,3,1)

choons

Hurt my knee, no deadlifts for a few days :mad:

Pull ups:
+7.5kg (8,8,8,8)

Seated cable row:
95lbs (10,10,10,10)

Shoulder push down:
50lbs (8,8,8,8)

Lat pull down machine:
63kg (8,8,8,8)

Machine row:
49kg (8,6)
42kg (8,8)

choons

Bench:
20kg x8
40kg x8
50kg x6
65kg (8,8,8,8)

DB Flat bench:
25kg (8,8,7,7)

Skull crushers:
EZ + 12kg (12,12,12,12) Improved tecnique

Dips:
+7.5kg (10,10,9,9)

choons

Overhead press:
20kg x8
30kg x5
40kg (8,7,5,4)

DB press:
18kg (8,8,8,8)

Chins + 10kg (10,10,8,8)
&
Cable curls 21.25kg (10,8,8,8)