Rabie72' Official log [The Road To NewComers Sept 2015]

[Rabie72]

Lower Control Day

Pause Squat

145kg x 4
145kg x 4
145kg x 4
145kg x 4
145kg x 4
145kg x 4


Pause Deadlift

145kg x 4
145kg x 4
145kg x 4

RDL

120kg x 10
120kg x 10
120kg x 10

Leg Curls

#7 x 12
#8 x 10
#7 x 12

Standing Calf Raises

170kg x 12
180kg x 12
180kg x 12
180kg x 12

NOTE: Pause squats felt easier than the last time even though I added 2.5kg more, and my calfs has grown and gotten stronger suprisingly quick, love that since I really want bigger calfs.

[Rabie72]

UpperControl Day

Spoto Press

95kg x 4
95kg x 4
95kg x 4
95kg x 4
95kg x 4
95kg x 4

Incline Dumbbell Rows (Pause At Full Conctraction)

35 x 4
35 x 4
35 x 4
35 x 4
35 x 4
35 x 4

Overhead Press

55kg x 10

BB Curls

52.5kg x 9

Cable Side Raises

20kg x 12
20kg x 12
20kg x 12




NOTE: amazing progressing happening on the bench atm, the first 2 sets on spoto press felt abit heavier, but than the other sets just went flying, the 55kg on OHP definetly also felt much easier than the last time, time to add 2.5kg next week.

[Rabie72]

Upper Heavy

Bench Press

100kg x 6
100kg x 6
100kg x 6

Bent Over Rows

112.5kg x 6
112.5kg x 6
112.5kg x 6


Overhead press

62.5kg x 6

Barbell Curls

53kg x 6

Incline Flies

20kg x 12
22kg x 12
24kg x 12


Facepulls

65kg x 12
70kg x 12
70kg x 12


NOTE: The progress is unreal atm, the 100kg bench felt easier than last week with the 98kg, also OHP 62.5kg felt like I could press 10 reps. I also have rest tomorrow, but I've been hitting arm/calves instead, and I'll keep doing that.

[Rabie72]

Lower Heavy

Squat

162.5kg x 6
162.5kg x 6
162.5kg x 6

Deadlift

172.5kg x 6
172.5kg x 6

Front Squat

92.5kg x 12
92.5kg x 10
92.5kg x 12

Leg Extension (Slow and Paused)

70kg x 45
80kg x 40


NOTE: Wonderful session.

[Rabie72]

[QUOTE=Rabie72;1231269253]Lower Control Day

Pause Squat

147.5kg x 4
147.5kg x 4
147.5kg x 4
147.5kg x 4
147.5kg x 4
147.5kg x 4


Pause Deadlift

150kg x 4
150kg x 4
150kg x 4

Hip Thrust

120kg x 12
130kg x 12
130kg x 12

Leg Curls

#5 x 40
#5 x 35

Standing Calf Raises

180kg x 12
180kg x 12
180kg x 12

NOTE: Sumos are getting really strong, 150kg paused felt extremely easy, and only the last 2 sets on squats were difficult, my inner thighs and knees were killing me..

[hostelmaniac]

subbed to your new log. forgot about you brah!

[Rabie72]

subbed to your new log. forgot about you brah!

Welcome bro

UpperControl Day

Spoto Press

100kg x 4
100kg x 4
100kg x 4
100kg x 4
100kg x 4
100kg x 4

Bent Over Rows (Pause At Full Conctraction)

90x 4
85 x 4
80 x 4
80 x 4
80 x 4
80 x 4

Overhead Press

55kg x 10

BB Curls

52.5kg x 10

Seated Cheating Side Raises

20kg x 12
20kg x 12
20kg x 12

Face Pulls

75kg x 12
80kg x 12
80kg x 12



NOTE: Great session.

[Rabie72]

Lower Heavy

Squat

165kg x 3
165kg x 6
165kg x 6
165kg x 6

^(PR!)

Deadlift

175kg x 6
175kg x 6

Front Squat

95kg x 12
95kg x 12
95kg x 12

Leg Extension

80kg x 50
80kg x 44


NOTE: I wouldn't never be able to do my squat session if it wasn't for my trainingpartner, he motivated me insane. The first set of 3 reps I was like wtf why does it feel so heavy, then my mate stood behind me the other 3 sets yelling at me, lel.

[Rabie72]

Lower Control Day

Pause Squat

148.5kg x 4
148.5kg x 4
148.5kg x 4
148.5kg x 4
148.5kg x 4
148.5kg x 4

Pause Deadlift

152.5kg x 4
152.5kg x 4
152.5kg x 4

Hip Thrust

130kg x 12
130kg x 12
130kg x 12

Standing Leg Curls

15kg x 50
20kg x 40

Standing Calf Raises

180kg x 12
180kg x 12
180kg x 12
180kg x 12

NOTE: Easy session, pause squats and deadlift felt kinda easy, upping to 150kg on squat and 157.5kg on deadlift next week. The hip thrust feels amazing on the glutes and hamstrings, better than RDL imo.

[Rabie72]

[QUOTE=Rabie72;1231687633]UpperControl Day

Spoto Press

102.5kg x 4
102.5kg x 4
102.5kg x 4
102.5kg x 4
102.5kg x 4
102.5kg x 4

Bent Over Rows(Pause At Full Conctraction)

90kg x 4
90kg x 4
90kg x 4
90kg x 4
90kg x 4
90kg x 4

Overhead Press

57.5kg x 10

BB Curls

52.5kg x 10

Seating Cheated Side Raises

22kg x 12
22kg x 12
22kg x 12

Facepulls

80kg x 12
80kg x 12
80kg x 12

NOTE: cba to write notes

[Rabie72]

New Workout Routine.. - Jim Wendler 5/3/1 (Inspired by Brian Cooks Version "Who Was CNS")

Deadlift

Deadlift

150kg x 5
165kg x 5
180kg x 10 (FUAARK PR)

T-Bar Rows

110kg x 6
110kg x 6
110kg x 6

Pulls Ups

+ 15 kg x 8
+ 15 kg x 6
+ 15 kg x 6

Cable Rows

45kg x 40
45kg x 40

Dumbbell Curls (Both Arms)

20kg x 6
19kg x 7
19kg x 8

Reverse Grip EZ-Bar Curls

30kg x 15
30kg x 15
30kg x 15

Machine Preacher Curls

70kg x 40
70kg x 40

NOTE: I was aiming for 10, but didn't really believe I would get it, was kinda suprised, should have freaking recorded it..

[geneswest]

In on fresh start of 5/3/1 WWCNS. 4 plates x 10 is impressive man, keep it up!

[Rabie72]

In on fresh start of 5/3/1 WWCNS. 4 plates x 10 is impressive man, keep it up!

Thanks Brian, and welcome!

Legs

Squat

140kg x 5
155kg x 5
175kg x 5 ( lolwot PR.. - Strong mathskills )

Front Squat

100kg x 12
100kg x 12
100kg x 10

Leg Press 90 Degrees

300kg x 12
300kg x 12

Leg Extensions

80kg x 40
85kg x 40

RDL

140kg x 6
140kg x 6
140kg x 6

Hip Thrust

130kg x 12
135kg x 12

Standing Leg Curls

20kg x 45

NOTE: 175kg x 5 holy phuck.. I had to do 165kg and I wanted to hit 8, never freaking expected 175kg x 5, I was freaking stoked, my mate was sick today so I wasn't able to record it..

[Rabie72]

Deadlift

Deadlift

160kg x 3
175kg x 3
190kg x 5

Bent Over BB Rows

100kg x 8
110kg x 6
110kg x 6

Lat Pull Downs

#18 x 12
#18 x 12
#18 x 12

Machine Rows

45kg x 50
45kg x 50

Dumbbell Curls (Both Arms)

19kg x 8
20kg x 6
20kg x 6
20kg x 6

Cable Pinwheel Curls /w Rope

20kg x 12
20kg x 12
20kg x 12

Machine Preacher Curls

70kg x 40
70kg x 40

NOTE:I wanted 6.. but only got 5.. I'm also gonna aim for a 225kg 1RM next week.

[Rabie72]

Bench Press

Bench Press

85kg x 3
95kg x 3
105kg x 4

Incline BB press

90kg x 6
90kg x 6
Paused
70kg x 6
80kg x 6

Incline Flies

24kg x 15
24kg x 15
24kg x 15

Machine Chest Press

80kg x 50
80kg x 40

Incline Skullcrushers

50kg x 8
50kg x 7
50kg x 7

Triceps Pushdowns

65kg x 14
60kg x 15
60kg x 15

Triceps Rope Pushdowns

25kg x 40
25kg x 40





NOTE: My bench is the only freaking hard thing to increase.. Keep getting stuck on 105kg for reps..

[Rabie72]

Rep Max Week

Bench Press (Paused)

105 x 1
110kg x 1
115kg x 0
115kg x 1

Squat

180 kg x 1
190kg x 1
200kg x 1
202.5kg x 0 (almost..)

Deadlift

180kg x 1
190kg x 1
205kg x 1
210kg x 1
215kg x 1


NOTE: Abit dissapointed on the RMs, wanted a 120kg bench paused, 220kg deadlift, and 205kg squat, but w/e. OHP day went absolutely chit, was a terrible day so I'm gonna try again next week

[Rabie72]

[QUOTE=Rabie72;1243911203]Deadlift

Deadlift

155kg x 5
170kg x 5
185kg x 9 (PR)

Bent Over BB Rows

110kg x 6
115kg x 6
112.5kg x 6

Pull Ups

x 12
x 12
x 10
x 8

Dumbbell Rows

40kg x 15
40kg x 15

Machine Rows

45kg x 40
45kg x 40

Alternating Dumbbell Curls

20kg x 8
20kg x 8
20kg x 8

Cable Hammer Curl

45kg x 15
40kg x 15
35kg x 15

NOTE:I doubt I can only hit a 215kg for 1 on sumo deadlift, since I got 185kg x 9 today.. It might be because I also trained at 11AM that day which I'm not used to.. I might try for a PR again soon.

[Rabie72]

Legs

Squat (Highbar)

140kg x 5
150kg x 5
160kg x 6

Front Squat

95kg x 12
100kg x 12

Leg Press 90 Degrees

300kg x 12
300kg x 12
160kg x 40
160kg x 40



NOTE: I've been switching to highbar now, since I want to focus on bigger quads/hammies, lets hope Ill be able to hit 200kg soon highbar. And I've been skipping hammies for like 2 weeks now lol..

[Stuffed]

Great progress and consistency mate, keep doing what you're doing!

You still cutting whilst doing these heavy lifts? Props!

[Rabie72]

Hammies

Deadlift

200kg x 3
200kg x 3
200kg x 3


RDL

140kg x 12
140kg x 12
145kg x 10

Hip Thrust

140kg x 12
140kg x 12
140kg x 12

Standing Leg Curls

25kg x 40

Standing Calf Raises

180kg x 12
180kg x 12
180kg x 12
180kg x 12

NOTE: Gr8 session, deadlift felt quite good, not to heavy.