Squats up dawg?

Mauricmo

Bench
50kg x8
60kg x8
80kg x8
100kg x5
100kg x5
100kg x3

Barbell Rows
60kg x10
70kg x8
80kg x6
90kg x3
90kg x3

DB Decline
24kg x8
30kg x6
35kg x6
40kg x3
45kg x3

Some pull-ups and lots of stretching.

Felt an odd twinge in my shoulder, the benching seemed to sort it out......I hope!
Other than that not too bad for a quick session.

Mauricmo

Squat
50kg x8
60kg x8
80kg x8
100kg x5
110kg x3
120kg x1
120kgx1

Front Squats
60kg x8
70kg x8
80kg x6
70kg x6

Leg press machine- worked up to set of 8 of 250kg

Some calf work + stretching and called it a day.

Mauricmo

Pullups
x10
x8
x6

Shoulder Press
30kg x6
30kg x6
30kg x6
26kg x6

Shrugs
120kg x3
100kg x6
100kg x6
100kg x5

Dips
+20kg x6
+20kg x6
x15
x15

Skull crushers and some bicep stuff.

Mauricmo

Squats
50kg x8
60kg x8
80kg x8
100kg x8
110kg x6
120kg x1
120kg x1
120kg x1

Front Squats
60kg x8
60kg x8
60kg x8

Leg press machine
worked up to 230kg x6

GHR
x6
x5
x6

Very very poor session, couldn't seem to get anything going. I am also in the process of revising how I warm up and stretch pre and post workout. Flexibility has always been a weakness of mine and I have decided to address it.

Mauricmo

Bench
50kg x8
50kg x8
60kg x8
80kg x8
90kg x5
100kg x3
100kg x3
100kg x3

Rows
60kg x10
80kg x5
80kg x5
60kg x8

Decline DB Bench
24kg x10
28kg x10
30kg x10
32.5kg x6

Wide-grip Pullups
x8
x6
x6

Mauricmo

Squats
60kg x10
80kg x10
100kg x5
110kg x5
120kg x1
130kg x1
130kg x1

Front Squat
60kg x8
70kg x6
80kg x5
90kg x2
100kg x1
100kg x1

Leg Press Machine
emmm.....nope not a clue.

GHR
x6
x6
x6

Highlight of todays session was when an aul lad I was chatting with leaned in real close and asked if I was taking "dem steroids"!

Mauricmo

Wide Grip Pull-ups
x8
x6
x6

Bench
40kg x12
60kg x10
80kg x8
100kg x3
105kg x2
110kg x1
110kg x1
100kg x3

Decline Db Bench
22kg x10
28kg x8
35kg x5
353kg x4

BB Row
60kg x10
70kg x8
80kg x6
90kg x3
90kg x3

GHR
x6
x6
x3

Mauricmo

Squats
40kg x10
60kg x10
80kg x10
100kg x6
110kg x3
120kg x1
120kg x1
130kg x1

Deadlifts
60kg x10
80kg x10
100kg x10
120kg x5
140kg x5
160kg x1
170kg x1
180kg x1

Here is the 180kg (out of focus)

https://www.youtube.com/watch?v=Nos8NbSoJ9c

Form is dire

GHR
x6
x6

Mauricmo

Ironside yesterday.

Bench
60kg x10
80kg x10
100kg x3
100kg x5
100kg x5
100kg x5

Decline DB Bench
20kg x12
28kg x8
32kg x5
34kg x5
40kg x5

BB Rows
60kg x12
70kg x10
80kg x10
90kg x5
90kg x3

Pullups
x8
x6
x6

Mauricmo

Squats
60kg x8
80kg x8
100kg x5
110kgx1
120kg x1
130kg x0
*belted up*
130kg x1
130kg x1
140kg xf

Front Squats
60kg x8
70kg x5
80kg x5
90kg x1

Leg Press Machine
~5 sets

GHR(a real GHR machine:))
x5
x3
x5
x5
x3

howtomake

Mauricmo wrote: »

Highlight of todays session was when an aul lad I was chatting with leaned in real close and asked if I was taking "dem steroids"!

Ha! Were you behaving like you were having a roid rage?

Mauricmo

howtomake wrote: »

Ha! Were you behaving like you were having a roid rage?

Ha no, he struck up a conversation with me, which was totally normal, then he leaned in real close and asked it in a hush hush sort of way. A little odd considering that we were the only two there!

Mauricmo

Foam rolling, stretching, warm up etc.

Squats
82.5kg x8
82.5kg x8
82.5kg x8
87.5kg x5
95kg x2
95kg x2
100kg x2

Bench
60kg x10
80kg x8
87.5kg x5
87.5kg x5
95kg x5
100kg x3

WG Pullups
x8
x8
x8

Decline DB Bench
24kg x8
32kg x6
34kg x8
40kg x4

GHR
x3
x3
x6

Some face pulls, streching and rolling.

Mauricmo

(from yesterday)

Squats
82.5kg x8
82.5kg x8
82.5kg x8
87.5kg x5
95kg x2
95kg x2
100kg x1

GHR
x3
x3
x3
x3
x5
x5

A boat-load of stretching, foam rolling etc before and after.

Mauricmo

Squats
87.5kg x5
87.5kg x5
87.5kg x5
87.5kg x5
95kg x3
100kg x2
100kg x2
112.5kg x1

OH Press
20kg x10
40kg x8
50kg x5
60kg x2
*belt*
60kg x3
65kg x1
70kg X2
75kg x1.........it was ugly, but I'll allow it

DB Side Raises
x12
x12
x12

Curls and face-breakers.

Pullups
+15kg x5
x5
x5
x5

GHR
x6
x6
x6

Mauricmo

Squats
88kg x9
88kg x9
88kg x9
88kg x9

Wide Grip Pull-ups
x8
x8
x6

Bench
60kg x10
80kg x8
90kg x6
100kg x3
110kg x1
115kg x1
120kg x1
110kg x1

Decline Bench
26kg x8
32kg x8
42kg x3
42kg x3
42kg x3

BB Row
60kg x6
60kg x6
70kg x6
70kg x6

GHR
x8
x8
x8

Mauricmo

Squats
94x7
94x7
94x7
94x7
94x7

https://www.youtube.com/watch?v=9FOOJa2dZn8

Happy with form.

GHR
x6
x6
x7

Back Extensions
+10kg plate
x6
x6
x8

Rolling and stretching.

Mauricmo

Squats
60kgx 5
100kg x5
100kg x5
100kg x5
100kg x5
100kg x5
100kg x5
100kg x5

Press
40kg x10
50kg x8
60kg x3
60kg x3
65kg x1
70kg x1

Lots of dummbell shoulder stuff, band as well.

GHR
x6
x6
x6

Did all this on my iPhone, boards really needs an app!

Mauricmo

Squats

bar x20
60kg x5

107.5kg x3
107.5kg x3
107.5kg x3
107.5kg x3
107.5kg x3
107.5kg x3
107.5kg x3
107.5kg x3
107.5kg x3
107.5kg x3
last set wasn't pretty

60kg x3
bar x?

https://www.youtube.com/watch?v=lW3XjprES4Y

Back Extensions
+8kg x10
+8kg x8
+8kg x8

GHR
x6
x6
x6

Mauricmo

Squat
Bar x20
60kg x9

100kg x9
100kg x9
100kg x9
100kg x9

60kg x5

Bench
Bar x20
60kg x10
80kg x5
90kg x3
100kg x3
105kg x3
105kg x3
110kg x1
60kg x10
60kg x10

Decline Dumbbell
26kg x8
32kg x8
42kg x3
42kg x3
42kg x3

Back Ext
x6
x6
x6

GHR
x10
x10
x9

howtomake

I don't know, looks like you could've easily made it 10 on those squats, for a nice even number

Mauricmo

howtomake wrote: »

I don't know, looks like you could've easily made it 10 on those squats, for a nice even number

I reckon I could too, maybe not the last set though! However the programme called for 9, so 9 I did.

Mauricmo

Squats
Bar x20
60kg x10

105kg x7
105kg x7
105kg x7
105kg x7
105kg x7

60kg x3
bar x10

Pullups
x6
x6
x5
x4

Press
Bar x10
40kg x10
50kg x4
60kg x1
*belt*
65kg x1
65kg x1
70kg x1
70kg x1
60kg x3
60kg x1
60kg x2

DB Press
30kg x3
30kg x3
30kg x3

GHR
x12
x6
x6

howtomake

Mauricmo wrote: »

I reckon I could too, maybe not the last set though! However the programme called for 9, so 9 I did.

Just giving you a hard time

Da Za

Only realised now that you train in Ironside.

Think I saw you squatting last night, your Squats were solid!!

Mauricmo

howtomake wrote: »

Just giving you a hard time

Keeping me on my toes eh? Much appreciated

Da Za wrote: »

Only realised now that you train in Ironside.

Think I saw you squatting last night, your Squats were solid!!

Only been there a few weeks. Thanks for that, hoping to add more kg's to the bar soon. Saw your log, savage work man.

Mauricmo

Squats
Bar x20
60kg x10

110kg x5
110kg x5
110kg x5
110kg x5
110kg x5
110kg x5
110kg x5

60kg x10

BB Row
Bar x20
40kg x10
50kg x10
60kg x8
70kg x6
80kg x5
90kg x3
100kg x1

DB Rows
44kg x5x5
44kg x5x5
44kg x5x5

Face Pulls
x8
x8
x8

GHR
x8
x6
x6
x6

Mauricmo

Squat
Bar x20
60kg x10
100kg x1

117.5kg x3
117.5kg x3
117.5kg x3
117.5kg x3
117.5kg x3
117.5kg x3
117.5kg x3
117.5kg x3
117.5kg x3
117.5kg x3

100kg x1
60kg x5
Bar x10

Pullups
x8
x8
x6

Dips
BW x20
BW x20
BW x15

CGBB
20kg x15
40kg x10
60kg x8
60kg x8
60kg x8

GHR
x8
x10
x10
x8

Mauricmo

Squats
20kg x20
60kg x10

103.5kg x9
103.5kg x9
103.5kg x9
103.5kg x9

60kg x10
20kg x10

Bench
20kg x10
60kg x10
80kg x10
90kg x8
90kg x8
90kg x8
100kg x3
100kg x3
100kg x3
60kg x10

WGP
x8
x6
x6

GHR
x3 (+15kg....ouch)
x8
x8

Mauricmo

Squats
20kg x10
60kg x10
100kg x3

110kg x7
110kg x7
110kg x7
110kg x7
110kg x7

100kg x3
60kg x10
20kg x10

GHR
x10
x12
x10

Short but painful session.