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Type: Posts; User: adam131313

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  • Replies
    266
    Views
    16,914

    Legs and abs 23/4/14

    Front squats (to bench higher than usual)
    100 x 1 x 3
    120 x 1 x 3
    140 x 1 x 3
    150 x 1 x 3

    Hack squats
    40 x 1 x 6
    60 x 1 x 6
    80 x 1 x 6
  • Replies
    266
    Views
    16,914

    back, biceps and abs 22/4/14

    Wide arm pull ups (hammer grip)
    bw x 1 x 10
    10 x 2 x 4

    Machine hammer row
    35* x 1 x 10
    40* x 1 x 8
    45* x 1 x 6

    Seated cable rows
  • Replies
    266
    Views
    16,914

    Chest and triceps and abs 21/4/14

    Incline db press
    34 x 1 x 6
    36 x 2 x 10

    Bench press
    80 x 3 x 4
    85 x 2 x 3

    Incline db flies
    16 x 2 x 10
  • Replies
    266
    Views
    16,914

    Back, biceps and abs 17/4/14

    On arm DB row (prone incline)
    34 x 1 x 6
    38 x 2 x 6

    Lat pulldown
    60 x 1 x 6
    65 x 1 x 6
    70 x 1 x 6

    High cable row (lp machine)
  • Replies
    266
    Views
    16,914

    Legs and abs 16/4/14

    Deadlifts
    100 x 1 x 3
    120 x 1 x 3
    140 x 1 x 2 (with straps)

    Front squats (to bench)
    100 x 1 x 3
    110 x 1 x 3
    120 x 1 x 3
    130 x 1 x 1
  • Replies
    266
    Views
    16,914

    Chest and triceps 14/4/14

    Incline bench press (45')
    60 x 1 x 3
    75 x 1 x 3
    90 x 1 x 3

    Bench press
    100 x 2 x 3
    80 x 2 x 8,7

    Pec deck
  • Replies
    266
    Views
    16,914

    back and biceps 9/4/14

    Incline db row (single arm)
    30 x 2 x 6
    34 x 2 x 6
    38 x 2 x 4

    Wide arm pull ups
    bw x 3 x 6

    reverse cable flies
    3* x 3 x 12
  • Replies
    26
    Views
    975

    Poll: Yeh, I agree with this

    Yeh, I agree with this
  • Replies
    266
    Views
    16,914

    Chest, triceps and abs 7/4/14

    Incline Bench press (45')
    50 x 1 x 3
    70 x 1 x 3
    90 x 2 x 2

    Bench press
    100 x 5 x 3

    Incline bench press (45')
    60 x 3 x 8,8,7
  • Replies
    26
    Views
    975

    Poll: Hogan, Rock or Austin Pop?

    Who do you think got the bigger pop when they came out last night? Id go with Austin
  • Replies
    266
    Views
    16,914

    abs and calves 3/4/14

    45mins of low intensity abs exercises including:
    crunches/reverse crunches
    Russian twists

    Toe presses
    70 x 1 x 10
    80 x 1 x 8
    90 x 1 x 6

    Standing calf raises
  • Replies
    24
    Views
    748

    want to gain another 10lbs over summer. want to...

    want to gain another 10lbs over summer. want to maintain that weight as gaining too much will hamper the position I play in my sport
  • Replies
    24
    Views
    748

    Pretty much for sport (rugby) and I enjoy...

    Pretty much for sport (rugby) and I enjoy training similar to how a powerlifter trains on squats, deadlifts and bench press. Just want to keep getting stronger while staying lean
  • Replies
    266
    Views
    16,914

    Back, biceps and abs 2/4/14

    Bent over row
    100 x 1 x 3
    115 x 1 x 3
    130 x 1 x 3 (with straps)

    Underhand barbell rows (pause at top)
    80 x 3 x 8

    Lat pulldowns
    50 x 3 x 8
  • Replies
    24
    Views
    748

    Ok thanks. Usually I pyramid, with decent enough...

    Ok thanks. Usually I pyramid, with decent enough results. Front squat is 315lbs for 1 rep, bench press 245lbs for 2 reps. going to give straight sets a go for a couple months now though
  • Replies
    24
    Views
    748

    im 180 now, wanting to stay around this weight....

    im 180 now, wanting to stay around this weight. maybe add another 10lbs. just curious as to which method will lead to better strength gains!?
  • Replies
    24
    Views
    748

    great advice...

    great advice...
  • Replies
    24
    Views
    748

    pyramiding vs straight sets

    which is better for strength? for example 5 sets of 3 reps at 100kg or pyramiding up the weight to a 1 set of 3 reps (60 x 1 x 3, 80 x 1 x 3, 100 x 1 x 3, 110 x 1 x 3)?

    cheers
  • Replies
    266
    Views
    16,914

    Chest, triceps and abs 31/3/14

    Bench press
    60 x 1 x 5
    80 x 1 x 3
    100 x 1 x 3
    105 x 1 x 2
    110 x 1 x 2

    Incline barbell press (45')
    60 x 1 x 8
    65 x 1 x 8
  • Replies
    266
    Views
    16,914

    Legs

    rockpit

    Front Squat (to bench)
    100 x 1 x 6
    115 x 1 x 5
    130 x 1 x 4
    140 x 1 x 1

    Cybex leg press
    100 x 1 x 12
  • Results 1 to 20 of 97
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