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From beer & buckets...back to basics

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    #272
    colman1212
    Registered Users Posts: 1,127 ✭✭✭colman1212


    Ok so was sick for the last little bit so took a couple of rest days. Back hitting deadlifts today. Reasnobly good after a bit of a lay off.

    Got a good breakfast in, 6 eggs avo, spinach tomatoes, 300g beef with peppers and mushrooms. Strong coffee and then:

    Sunday: hamstrings

    Deadlifts
    100kg x 5
    120kg x 5
    140kg x 5
    160kg x 5
    170kg x 5
    180kg x 5
    190kg x 2 PR

    Straight leg deadliest
    60kg x 6
    70kg x 6
    80kg x 6
    90kg x 6
    80kg x 6

    Leg Curls
    pin 9 x 8
    pin 10 x 7
    pin 11 x 5
    pin 10 x 6

    hyper extension
    +20kg x 8
    +30kg x 8
    +35kg x 8
    +40kg x 6
    +42.5kg x 6

    Happy with the deadlifts. Goal to hit 200kg on saturday the 15th of June.
    I will be very very happy if I get it. has been a goal for a long time.


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    #273
    colman1212
    Registered Users Posts: 1,127 ✭✭✭colman1212


    Monday: Chest/Biceps

    DB bench Press
    27.5's x 6
    30's x 6
    32.5's x 5
    32.5's x 5
    32.5's x 4

    Bench press (suicide grip)
    60kg x 6
    65kg x 6
    70kg x 6
    75Kg x 6
    77.5kg x 5
    80kg x 3 (spotted on 3rd rep)

    Hammer strength press
    40kg x 6
    60kg x 6
    70kg x 7
    75kg x 5
    80kg x 3


    Chest cable flys
    4 sets

    Biceps exercises & pressups to finish.

    Happy enough. Bench is getting stronger. I know I'll never be able to bench as much as I could with a closed grip but just feel like I hit my chest a lot more and get my shoulders pinned back correctly with the suicide grip.


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    #274
    colman1212
    Registered Users Posts: 1,127 ✭✭✭colman1212


    Tuesday: Back

    Bent over row (slightly bent over)
    60kg x 6
    70kg x 6
    80kg x 6
    90kg x 5
    90kg x 6
    95kg x 4

    Bent over row (upper body parrallel to floor)
    60kg x 10
    70kg x 10
    70kg x 10

    Weighted pullups (wide grip)
    BW x 6
    +5kg x 6
    +10kg x 6
    +12.5kg x 5
    +15kg x 3

    One armed row
    32.5kg x 6
    37.5kg x 6
    40kg x 6
    42.5kg x 5
    45kg x 4
    45kg x 3

    Hammer strength row
    4 sets

    Straight arm row
    4 sets

    Some core work and home.
    Woke up after this session with a really sore shoulder/neck thing going on...


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