Search:
Type: Posts; User: Ranno
Search:
Search took 0.03 seconds.
http://www.upload.ee/image/4347454/10755012_553447644785558_1448523252_n.jpg
OHP - Cycle 1 - 5/5/5
OHP
5x40kg.
5x45kg.
8x50kg.
Paused bench press
8x50kg.
8x50kg.
8x50kg.
Side raises
Deadlift - Cycle 1 - 5/5/5
Deadlift
5x85kg.
5x100kg.
5x115kg.
Barbell row
10x50kg.
10x60kg.
6x70kg.
Pull-ups
Chest/triceps
Bench press - Cycle 1 - 5/5/5
5x45kg.
5x50kg.
10x60kg.
Incline dumbbell press
8x25kg.
8x25kg.
8x25kg.
Incline dumbbell flyes
Legs
Squat
5x100kg.
4x110kg.
2x120kg.
Leg extension
12x plate 8.
12x plate 8.
Hamstring curls
10x30kg.
http://www.upload.ee/image/4321830/10490338_524795194317470_214881300_n.jpg
http://www.upload.ee/image/4321831/10542833_532796763517313_1749849560_n.jpg
Sap?
Varies between 1-1.5 hours. I try to keep my rest short, about 1 minute. Sometimes I'm going hardcore on squats, then I rest for 2-3 minutes.
Chest/arms
Bench press
9x60kg.
5x65kg.
3x70kg + dropset 8x50kg.
Incline dumbbell press
8x26kg.
8x26kg.
8x26kg + dropset 6x16kg.
Pec dec
You are one strong mofo. Glad to see you are doing so well.
Back/shoulders
Deadlift
5x100kg.
5x120kg.
5x130kg + dropset 6x70kg.
Rows on a machine
10x25kg.
10x25kg.
10x25kg + dropset 10x15kg.
Lat pulldown
Legs
Squat
5x100kg.
5x100kg.
5x100kg.
Leg press
10x150kg.
8x170kg.
8x200kg.
6x220kg.
Chest, shoulders, triceps
Flat dumbbell press
10x25kg.
10x25kg.
10x25kg.
Incline flies
12x10kg.
12x10kg.
12x10kg.
Machine chest press
I'm in haha. Well written stories btw, OP.
Legs
Squat
5x90kg.
5x100kg.
5x110kg.
Leg press
8x150kg.
8x170kg.
6x200kg.
Leg extension
Back/biceps
Deadlift
5x110kg.
5x120kg.
5x120kg.
Wide-grip lat pulldown
10x plate 9.
10x plate 9.
10x plate 8.
Underhand barbell row
Chest/shoulders/triceps
Incline bench press
10x50kg.
8x55kg.
5x60kg.
Flat dumbbell press
10x26kg.
6x28.5kg.
8x26kg.
Flat dumbbell flies
Legs/back/biceps
Squat
5x80kg.
5x90kg.
5x100kg.
Hamstring curls
12x25kg.
10x30kg.
8x35kg.
Wide grip lat pulldown
