usertag's Leg/Push/Pull journey

[usertag]

Leg
- Squat
- Standing calf raise
- Plank

Push
- Bench Press
- Overhead Press
- Dips

Pull
- Deadlift
- Pull up
- Bicep curl

All except deadlift use 8-12 reps. After first set, short rest training, 1 min rest between sets, 3-6 reps. Total 60 reps.

Deadlift 3x5

Increase weight when I hit 12 reps in first set.

Leg - Push - Pull - Rest - Repeat

[usertag]

27 Jan 2015

Leg

Squat
60kg x 12 (warm up)
80kg x 8 (warm up)
102.5kg x 5
102.5kg x 3
102.5kg x 3, 80kg x 5, 60kg x 5 (drop set)


Standing calf raise
60kg x 20
90kg x 15
120kg x 10
120kg x 10
120kg x 7, 90kg x 12, 60kg x 12 (drop set)


Plank
1 min
30 sec
30 sec

[usertag]

28 Jan 2015

Push

Bench Press
40kg x 12
50kg x 8
72.5kg x 6
72.5kg x 3
72.5kg x 3, 60kg x 5, 50kg x 5 (drop set)


Overhead Press
30kg x 12
37.5kg x 8
55kg x 4
55kg x 2
55kg x 2, 40kg x 6, 30kg x 5 (drop set)


Close-grip bench press
35kg x 12
45kg x 6
57.5kg x 4
57.5kg x 3
57.5kg x 3, 45kg x 4, 35kg x 4 (drop set)

[usertag]

29 Jan 2015

Pull

Deadlift
60kg x 5
80kg x 5
102.5kg x 3
102.5kg x 2
102.5kg x 2


Pull up
BW x 12
BW+7.5kg x 8
BW+20kg x 5
BW+20kg x 5
BW+20kg x 5, BW+7.5kg x 4, BW x 4 (drop set)


Bicep curl
20kg x 12
27.5kg x 8
40kg x 5
40kg x 5
40kg x 5, 30kg x 9, 25kg x 8 (drop set)

[usertag]

30 Jan 2015

Leg

Squat
60kg x 12 (warm up)
80kg x 8 (warm up)
102.5kg x 5
102.5kg x 5
102.5kg x 3, 80kg x 5, 60kg x 5 (drop set)


Standing calf raise
60kg x 20
90kg x 15
120kg x 12
120kg x 12
120kg x 12, 90kg x 15, 60kg x 18 (drop set)


Plank
1 min
30 sec
30 sec

[Dan3317]

I love the simplicity of your program and the frequency, good picks! Nice weighted pullups by the way too man

[usertag]

I love the simplicity of your program and the frequency, good picks! Nice weighted pullups by the way too man

Thanks.

[usertag]

31 Jan 2015

Push

Bench Press
40kg x 12
60kg x 8
72.5kg x 5
72.5kg x 5
72.5kg x 4
62.5kg x 8
62.5kg x 5
62.5kg x 5


Overhead Press
30kg x 12
40kg x 8
55kg x 4
55kg x 4
55kg x 2
45kg x 7
45kg x 6
45kg x 6


Close-grip bench press
30kg x 12
40kg x 8
57.5kg x 4
57.5kg x 3
57.5kg x 3

[usertag]

thinking of switching to lazar angelov's rest reduction training

4x8 with 20-30 sec rest between sets. but i can't do 30 sec due to my lack of stamina. may try 1 min rest between sets. and stay same exercises above but reduce weight abit.

[usertag]

01 Feb 2015

Pull

Pullup
BW x 8
45 sec rest
BW+10kg x 8
45 sec rest
BW+10kg x 7
45 sec rest
BW+10kg x 4
45 sec rest
BW+10kg x 4


Bicep curl
20kg x 8
45 sec rest
32.5kg x 8
45 sec rest
32.5kg x 8
45 sec rest
32.5kg x 6
45 sec rest
32.5kg x 6


Deadlift
60kg x 8
45 sec rest
80kg x 8
60 sec rest
80kg x 7



12 mins workout.

[usertag]

09 Feb 2015

Lower, 60 sec rest each set

Squat
60kg x 8
80kg x 8
90kg x 8
90kg x 7
90kg x 4
90kg x 4

Standing calf raise
90kg x 15
105kg x 15
105kg x 15
105kg x 15
105kg x 15

Plank
BW+10kg x 30 sec
BW+10kg x 30 sec
BW+10kg x 20 sec



10 Feb 2015

Upper, 60 sec rest each set

Bench Press
40kg x 8
50kg x 8
62.5kg x 8
62.5kg x 6
62.5kg x 4
62.5kg x 4


Pullup
BW x 8
BW+10kg x 8
BW+10kg x 7
BW+10kg x 4
BW+10kg x 3


Overhead Press
30kg x 8
45kg x 8
45kg x 8
40kg x 8
40kg x 5

Bicep curl
20kg x 8
35kg x 8
35kg x 8
30kg x 8
30kg x 8