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Near weightless.

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    #62
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Yesterday.......

    Warm up

    Elliptical trainer 10mins


    Squats x 10
    x bar
    x 40kg
    x 60kg
    x 60kg
    x 60kg
    x 70kg

    Dips

    X15
    X15
    X15
    X12 + 10 kg db

    Hammer style cable tricep push down x15

    Hamstring machine (some weight)
    x 15


    Quad extension machine single leg at a time
    x15
    moar weight
    x15
    *ten* plates
    x12

    Close grip T-Bar rows
    bar + 2 15kg plates
    x 15
    bar + 4 15kg plates
    x15
    bar + 3 15kg plates
    x15

    Lat pull down
    3 set pyramid.

    Viking press (some weight)
    x 15

    Curlz

    15 x some small weight.


  • Options
    #63
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Yesterday

    Gunz & abs.


  • Options
    #64
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Warm up

    Elliptical trainer 10mins


    Squats x 10
    x bar
    x 40kg
    x 60kg
    x 60kg
    x 60kg
    x 60kg
    x 70kg

    + some singles.

    Bench
    12 x 60kg
    10 x 80kg
    8 x 100kg
    4 x 105kg
    8 x 90kg


    Deadlift (Double overhand)
    10 x 60kg
    10 x 80kg
    10 x 100kg
    5 x 120kg
    3 x 140kg (straps)
    0 x 160kg :confused:

    Leg press

    100 kg in plates x 20 reps (maximum ROM lowest seat position)
    150 kg in plates x 20 reps

    Close grip T-Bar rows (small diameter plates for max rom.)
    bar + 2 15kg plates x 15
    bar + 4 15kg plates x15
    bar + 5 15kg plates x 8

    Machine row

    2 sets of 15

    Single arm db row

    40kg x 6

    Decent enough session. No complains. Managing to avoid motions that provoke too much elbow/forearm pain.


  • Options
    #65
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Elliptical trainer 10mins


    Squats x 10
    x bar
    x 40kg
    x 60kg
    x 60kg
    x 60kg
    x 60kg
    x 70kg head-spins ✓

    Dips

    X15
    X15
    X12 + BW + 10 kg db
    X8 + BW + 10 kg db

    Hammer style cable tricep push down x15
    Cable tricep push down x 35

    Hamstring machine (some weight)
    x 15


    Quad extension machine single leg at a time
    x15
    moar weight
    x15
    *ten* plates
    x15

    Close grip T-Bar rows
    bar + 2 15kg plates
    x 15
    bar + 3 15kg plates
    x15
    bar + 4 15kg plates
    x12

    Lat pull down
    1 set of 20.

    Viking press (some weight)
    x 15

    Curlz

    15 x some small weight.

    Knackered.


  • Options
    #66
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Today.

    Cycle ~ 17 miles. Mostly along a bumpy path. Nearly swallowed a testicle. Good fun though.

    https://www.youtube.com/watch?v=TwbFKZiAHb8


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  • Options
    #67
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Warm up

    Elliptical trainer 10mins


    Squats x 10
    x bar
    x 40kg
    x 60kg
    x 60kg
    x 60kg
    x 60kg
    x 70kg

    + some singles.

    Bench
    12 x 60kg
    10 x 80kg
    6 x 100kg
    5 x 105kg
    10 x 90kg


    Deadlift (Double overhand)
    10 x 60kg
    10 x 80kg
    10 x 100kg
    5 x 120kg
    5 x 140kg (straps)
    1 x 150kg

    Leg press

    50 kg in plates x 20 reps (maximum ROM lowest seat position)
    100 kg in plates x 20 reps
    150 kg in plates x 15 reps


    Close grip T-Bar rows (small diameter plates for max rom.)
    bar + 2 15kg plates x 15
    bar + 3 15kg plates x 15
    bar + 4 15kg plates x 15


    Single arm db row
    40kg x 10


  • Options
    #68
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Warm up

    Elliptical trainer 10mins

    *Some stuff*

    Bike 10mins.


    Poor session tonight. Elbows are still sore from Tuesday.


  • Options
    #69
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Gunz & abs.


  • Options
    #70
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Warm up

    Elliptical trainer 10mins


    Squats x 10
    x bar
    x 40kg
    x 60kg
    x 60kg
    x 60kg
    x 60kg
    x 60kg
    x 70kg


    Bench
    12 x 60kg
    10 x 80kg
    7 x 100kg
    4 x 105kg
    10 x 90kg


    Deadlift (Double overhand)
    10 x 60kg
    10 x 80kg
    10 x 100kg
    10 x 120kg
    4 x 140kg (straps)
    1 x 160kg

    Leg press

    100 kg in plates x 20 reps (maximum ROM lowest seat position)
    100 kg in plates x 20 reps
    150 kg in plates x 10 reps

    Some are~sole left about 600kg in plates on the fuhker.

    Close grip T-Bar rows (small diameter plates for max rom.)
    bar + 2 15kg plates x 15
    bar + 4 15kg plates x15
    bar + 3 15kg plates x 15

    Yapping x lots. Also watched Dan Kovacs raw 2,202 on the youtube. Phones are great fun.

    https://www.youtube.com/watch?v=nlcwaLpz6TE


  • Options
    #71
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Warm up

    Elliptical trainer 10mins


    Squats x 10
    x bar
    x 40kg
    x 60kg
    x 60kg
    x 60kg

    5 x 70 + some singles.

    Dips

    X15
    X15
    X15
    X15 + 10 kg db

    Hammer style cable tricep push down x15

    Hamstring machine (some weight)
    x 15


    Quad extension machine single leg at a time
    x15
    moar weight
    x15
    *nine* plates
    x15

    Close grip T-Bar rows
    bar + 2 15kg plates
    x 20
    bar + 3 15kg plates
    x15
    bar + 4 15kg plates
    x15

    Lat pull down
    55 kg x 25


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