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Type: Posts; User: NeCrOmAnCeR

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  • Sunday: Legs: 19/09

    19 September

    89.88kg

    Adductors

    58.5kg 1x12 +10 1x12 +15 1x11 fail

    67.5kg x 9 test.. to failure
  • Saturday 18./09 Arms/ Cardio/ Check in

    Notes missing
  • Friday: Chest.17.09

    17th September


    89.5kg 2 weeks out

    Flat Smith 20kgx60-80 reps

    30kgx20

    40kgx15
  • Wednesday:Hamstrings and Calves

    missing
  • Saturday: Arms

    11/09 missed writing in
  • Tuesday: Back

    90.6kg

    Bent Over rows: 20kg x20 30kgx15
    35kg x 12
    2/ 1x10
    3/ 1x11

    Dumbbell Rows: 52kg
    1x11 r
    1x12 left
  • Monday: Shoulders

    89.7kg

    Viking Shoulder Press

    40kgx50

    60kgx17

    65kg x 15
  • Sunday Legs 12/09

    12th september 89.5kg

    Adductors: 58.5kg 1x11
    1x13

    +0.5 1x10 hard

    Squats Barx20

    20kgx20
  • Saturday: Rowing and Calves

    4 sets of Rowing

    Hack Calves:

    3x20 4x20 5x20
    6x20

    +10kg 1x15

    7 plates: 1x12
  • Friday: Chest. 10th September

    10th September

    90.6kg

    Smith Incline Bench: 20kg x 80-100

    30kg x 15 35kg x 10

    40kg x 20
  • Wednesday:Hamstrings and Calves 8/09

    Atlantic standing curls

    Left: 27x20 34x15
    41x11

    48x10
    2/ 1x10
    3/ 1x15 :D
    4/ 1x12
    5/ 1x12
  • Tuesday: Back 7/09

    notes missing
  • Monday: Shoulders 6/9

    6th October

    90.1kg

    usual prep
    20x212
    22.5kgx12

    25kgx12
  • Sunday Legs: 5th

    5th September

    Leg X all fine

    Adductors

    58.5kg
    1x12
    1x12
    1x13
  • Saturday: Arms 4/09

    4th September

    Barbell warm up

    10kgx20

    Preacher: 15kgx12

    17.5kg
    1/ 1x12
  • Saturday: Rowing and Calves

    Notes to follow
  • Friday: Chest.

    Hammer Bench: 40x30
    60kgx20
    65kgx12

    70kg x 10
    2/ 1x10
    3/ 1x12

    Incline Hammer 60kg
    1x15
  • Wednesday: Arms rushed

    Preacher: 40kgx20
    50kgx12
    55kgx11

    60kgx11
    62.5kgx10
    65kg x10

    67.5kg x 10
    70kg x 8
  • Tuesday: Back: 31st August: Last day of Winter

    90.1kg

    Wide Chins:
    1/ 1x20 really let body drop

    2/ 1x16 right tune. Not as full reps

    3/ 1x14 50 reps

    Seated Rows:
  • Monday: Shoulders 30/08

    40kg x 50

    60kg x 15 left shoulder still locked up

    65kg x12 Shoulder better

    70kg: 1x10 easy no pain at all

    1x9 lost it on 10th\
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