Really surprised myself this morning, no way I thought I had a 140kg squat in me. I'm really excited about getting some genuine strength growth in the next couple of months. I was definitely spinning my wheel back in October and November in terms of strength gains because I was too lean. I'm a bit heavier now which seems to be making a big difference. I think I want to hover around the 80kg-82kg mark for now.
9th February Legs Workout 80.4kg
Barbell Low Bar Back Squat (belt and sleeves)
20kg 10
60kg 5
80kg 2
100kg 1
120kg 1
130kg 1
135kg 1
140kg 1 - This wasn't even that tough, I rekon I've got quite a bit more in the tank here
100kg 5,5,5
Barbell Front Squat (belt and sleeves) 70kg 5,3,3
Leg Press 160kg 6,6,6
Calf Press 220kg 20,12,12
Hack Squat (belt and sleeves) 60kg 8,8,8
Leg Extensions 50kg 8,8,8
Superset with
Standing Calf Raise 50kg 10,10,10
|
Thread: NickelArse's IF LCHF log
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02-08-2022, 06:24 PM #1051insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-10-2022, 03:26 PM #1052
Added another 5kg on my deadlift
11th February Pull Workout 80.2kg
Mixed Grip Barbell Deadlift
60kg 10
100kg 5
140kg 2
180kg 1
210kg 1
Pullups 12,10,8
Dumbbell Row 50kg 6,6,4
Trap Bar Shrugs 140kg 8,8,8
EZ Bar Bicep Curl 43kg 6,6,6
Mixed Grip Cable Row 95kg 5,5,5
Single Arm Lat Pulldown 35kg 6,6,6
Hammer Curl 22.5kg 6,6,5insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-11-2022, 02:15 PM #1053
12th February Push Workout 80.1kg
Barbell Bench Press
20kg 10
60kg 5
80kg 2
100kg 1
105kg 1
110kg 1
112.5kg 1
100kg 3,3,3
Barbell Incline Bench Press 75kg 3,3,3
Dips 12,12,12
Dumbbell Lateral Raise 17.5kg 6,6,6
Cable Cross Overs 32kg 5,5,4
Cable Tricep Pushdown 32kg 10,10,9
Seated Dumbbell Press 22.5kg 4,4,4
Machine Chest Press 70kg 7 50kg 4 30kg 5insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-13-2022, 12:27 AM #1054
Inspired by Peter Attia to try some Zone 2 training
13th February Cardio Workout 80.2kg
Distance - 5.08 km run
Pace - 6:04 min/km
Elevation gain - 36m
372 calories burnt
30:49 duration
Heart rate average - 139
Heart rate max - 158insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-13-2022, 01:13 PM #1055
Squat number continuing to come along nicely, 145kg was pretty tough. I think that's the heaviest I've squatted since 2019.
14th February Legs Workout 80.4kg
Barbell Low Bar Back Squat (belt and sleeves)
20kg 10
60kg 5
80kg 2
100kg 1
130kg 1
145kg 1 - Like I said above this was pretty tough but I'm confident I can continue to make some steady progress
100kg 5,5,5
Barbell Front Squat (belt and sleeves)
80kg 1
85kg 1
90kg 1
Leg Press 160kg 6,6,6
Calf Press 220kg 20,15,15
Hack Squat (belt and sleeves) 60kg 8,8,8
Leg Extensions 50kg 10,10,10
Superset with
Standing Calf Raise 60kg 10,10,10insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-14-2022, 01:22 PM #1056
After heavy squats yesterday, gave deadlifts a miss this morning
15th February Pull Workout 80.2kg
Pullups 17,10,8
Dumbbell Row 50kg 8,6,6
Mixed Grip Barbell Shrugs 160kg 8,8,8
EZ Bar Bicep Curl 43kg 6,6,6
Single Arm Lat Pulldown 35kg 5,5,5
Mixed Grip Cable Row 95kg 5,5,5
Hammer Curl 25kg 4,4,4insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-16-2022, 04:52 PM #1057
17th February Push Workout 81.6kg
Barbell Bench Press
20kg 10
60kg 5
80kg 2
100kg 1
110kg 1
115kg 1
100kg 3,3,3
Barbell Press
40kg 1
50kg 1
55kg 1
60kg 1
65kg X
55kg 3,3,3
Barbell Incline Bench Press 55kg 10,10,10
Dips 10,10,10
Dumbbell Lateral Raise 15kg 9,8,8
Cable Cross Overs 32kg 7,6,4
Cable Tricep Pushdown 34kg 10,8,8
Good sessioninsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-17-2022, 01:22 PM #1058
18th February Legs Workout 81.0kg
Barbell Low Bar Back Squat (belt and sleeves) 102.5kg 6,6,6,6 (6x4 @ 70% 1RM)
Barbell Front Squat (belt and sleeves) 60kg 3,3,3
Leg Press 160kg 6,6,6
Calf Press 240kg 15,12,12
Hack Squat (belt and sleeves) 80kg 4,4,4
Leg Extensions 55kg 8,8,8
Superset with
Standing Calf Raise 60kg 10,10,10insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-18-2022, 03:03 PM #1059
19th February Push Workout 81.8kg
Barbell Bench Press
20kg 10
60kg 3,3 (10 second eccentric)
80kg 2
100kg 1
110kg 1
120kg 1 - Was training with a mate so had a spot for this one, was touch and go and my bum lifted off the bench so not legal by a long shot but still decent weight
100kg 4,3,3
Dips 15,15,15
Dumbbell Lateral Raise 15kg 9,8,8
Cable Cross Overs 32kg 8,6,5
Cable Tricep Pushdown 34kg 10,10,8
Dumbbell Standing Shoulder Press 20kg 5,5,5insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-19-2022, 02:56 PM #1060
So look, in an ideal world I wouldn’t have trained this morning. I’d had 3 pretty big sessions in a row and was concerned I hadn’t fully recovered but I won’t be able to hit the gym tomorrow so wanted to show horn in a workout today. Definitely want at peak strength but still a decent session
20th February Pull Workout 81.1kg
Mixed Grip Barbell Deadlift
60kg 10
100kg 5
140kg 2
180kg 1
220kg X only got this about an inch off the ground. Missed it by miles
180kg 1
200kg 1
Pullups 10,10,10
Dumbbell Row 50kg 6,5,5
Mixed Grip Barbell Shrugs 170kg 6,6,6
EZ Bar Bicep Curl 48kg 4,4,4
Single Arm Lat Pulldown 35kg 7,6,6
Hammer Curl 22.5kg 4,4,4insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-24-2022, 12:13 PM #1061
My ITB was really tight when I was back squatting and doing leg press. Wasn’t able to really get in the zone.
24th February Legs Workout 81.8kg
Barbell Low Bar Back Squat (belt and sleeves)
20kg 10
60kg 5
80kg 2
100kg 1
120kg 1
140kg 1,1
100kg 2,2,2
Barbell Front Squat (belt and sleeves)
85kg 1
95kg 1
100kg 1
60kg 4,4,4
Leg Press 160kg 6,3,3
Calf Press 240kg 15,12,12
Hack Squat (belt and sleeves) 90kg 3,3,3
Leg Extensions 55kg 10,10,10
Superset with
Standing Calf Raise 70kg 10,8,9insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-24-2022, 09:22 PM #1062
Been training in the afternoon instead of the early morning, all the literature I've ever seen suggests training after eating and after being awake for more than 2 hours is advantageous but I really struggle to get in the zone.
25th February Pull Workout 81.2kg
Pullups 16,10,8
Dumbbell Row 50kg 6,6,6
Mixed Grip Barbell Shrugs 170kg 6,6,6
EZ Bar Bicep Curl 48kg 4,4,4
Single Arm Lat Pulldown 34kg 6,6,6
Mixed Grip Cable Row 95kg 5,5,5
Hammer Curl 22.5kg 7,7,7insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-27-2022, 03:20 PM #1063
26th February Push Workout 81.6kg
Barbell Bench Press 100kg 5,4,3
Barbell Incline Bench Press 80kg 2,2,2
Dips 10,10,10
Dumbbell Lateral Raise 15kg 10,10,10
Dumbbell Bench Press 32.5kg 10,10,10
Ez Bar Skullcrushers 35kg 4,4,4insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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03-02-2022, 08:31 PM #1064
Got heaps of work on for the next few months. Gonna take a break from lifting heavy. I’ll still be hitting the gym 5 days a week but need to preserve my energy for some long days at the office.
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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04-25-2022, 10:06 PM #1065
Becoming convinced that heavy deadlifts are some kind of potent virility serum (for me at least).
Every time I cut them from my routine within a few weeks I nearly always end up struggling for gym/diet motivation. Bring them back and I'm always back on the wagon. Really weird.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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05-16-2022, 11:33 PM #1066
Training's been getting more frequent and more intense, bench press, deadlift and dips have been really strong lately. Luckily it's not interfering with my work schedule any more. Diet has been massively improving too.
Might even start logging again.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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06-13-2022, 10:45 PM #1067
Time to get logging again, to start off with here's Sunday's Leg Workout
12th June Legs Workout 84.9kg
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 7
Set 5: 100 kg/220 lbs × 6
Set 6: 100 kg/220 lbs × 6
Front Squat (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6
Hack Squat
Set 1: 70 kg/154 lbs × 5
Set 2: 70 kg/154 lbs × 5
Set 3: 70 kg/154 lbs × 5
Calf Press on Leg Press
Set 1: 130 kg/286 lbs × 10
Set 2: 130 kg/286 lbs × 10
Set 3: 130 kg/286 lbs × 10
Leg Extension (Machine)
Set 1: 45 kg/99 lbs × 8
Set 2: 45 kg/99 lbs × 8
Set 3: 45 kg/99 lbs × 8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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06-13-2022, 10:54 PM #1068
Got a slight forearm strain that I'm still overcoming (seems to be on the mend) so I've been taking it easy with anything involving elbow flexion (pull ups, rows, bicep curls, chins) but went hard with some heavyish deads this morning
14th June Pull Workout
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 2
Set 4: 180 kg/396 lbs × 1
Set 5: 210 kg/462 lbs × 1
Set 6: 140 kg/308 lbs × 6
Set 7: 140 kg/308 lbs × 6
Set 8: 140 kg/308 lbs × 6
Pull Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8
Bent Over One Arm Row (Dumbbell)
Set 1: 40 kg/88 lbs × 5
Set 2: 40 kg/88 lbs × 5
Set 3: 40 kg/88 lbs × 5
Bicep Curl (Barbell)
Set 1: 33 kg/72.6 lbs × 5
Set 2: 33 kg/72.6 lbs × 5
Set 3: 33 kg/72.6 lbs × 5
Seated Row (Cable)
Set 1: 77 kg/169.4 lbs × 5
Set 2: 77 kg/169.4 lbs × 5
Set 3: 77 kg/169.4 lbs × 5
Hammer Curl (Dumbbell)
Set 1: 10 kg/22 lbs × 5
Set 2: 10 kg/22 lbs × 5
Set 3: 10 kg/22 lbs × 5
Chin Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 repsinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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06-14-2022, 03:17 PM #1069
Nice weighted dips this morning
15th June Push Workout 84.4kg
Triceps Dip
Set 1: 3 reps
Set 2: +30 kg/66 lbs × 9
Set 3: +30 kg/66 lbs × 7
Set 4: +30 kg/66 lbs × 6
Bench Press (Barbell)
Set 1: 80 kg/176 lbs × 6
Set 2: 80 kg/176 lbs × 6
Set 3: 80 kg/176 lbs × 6
Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6
Lateral Raise (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 8
Set 2: 12.5 kg/27.5 lbs × 8
Set 3: 12.5 kg/27.5 lbs × 8
Skullcrusher (EZ Bar)
Set 1: 35 kg/77 lbs × 6
Set 2: 35 kg/77 lbs × 5
Set 3: 35 kg/77 lbs × 4
Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 20 kg/44 lbs × 8
Set 3: 20 kg/44 lbs × 8
Triceps Pushdown (Cable)
Set 1: 32 kg/70.4 lbs × 10
Set 2: 32 kg/70.4 lbs × 7
Set 3: 32 kg/70.4 lbs × 6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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06-16-2022, 04:06 PM #1070
Working my way back up towards some decent 1RM numbers, 140kg/308lbs didn't feel too bad, glutes were pretty tight though, might need to do a bit of stretching to get my mobility right.
17th June Legs Workout 84.4kg
Squat (Barbell) (Low Bar, Sleeves and Belt)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 1
Set 5: 110 kg/242 lbs × 1
Set 6: 120 kg/264 lbs × 1
Set 7: 130 kg/286 lbs × 1
Set 8: 135 kg/297 lbs × 1
Set 9: 140 kg/308 lbs × 1
Set 10: 100 kg/220 lbs × 5
Set 11: 100 kg/220 lbs × 4
Set 12: 100 kg/220 lbs × 4
Front Squat (Barbell) (Sleeves and Belt)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 5
Set 2: 60 kg/132 lbs × 5
Set 3: 60 kg/132 lbs × 5
Calf Press on Leg Press
Set 1: 130 kg/286 lbs × 10
Set 2: 130 kg/286 lbs × 10
Set 3: 130 kg/286 lbs × 10
Leg Extension (Machine)
Set 1: 45 kg/99 lbs × 8
Set 2: 45 kg/99 lbs × 8
Set 3: 45 kg/99 lbs × 8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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06-17-2022, 06:31 PM #1071
Forearm still on the mend, 90% recovered I rekon but I'm still taking it easy
18th June Pull Workout 85.1kg
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 10
Set 4: 140 kg/308 lbs × 6
Set 5: 140 kg/308 lbs × 6
Pull Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Bent Over One Arm Row (Dumbbell)
Set 1: 40 kg/88 lbs × 6
Set 2: 40 kg/88 lbs × 6
Set 3: 40 kg/88 lbs × 6
Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8
Bicep Curl (EZ Bar)
Set 1: 33 kg/72.6 lbs × 6
Set 2: 33 kg/72.6 lbs × 6
Set 3: 33 kg/72.6 lbs × 6
Seated Row (Cable)
Set 1: 77 kg/169.4 lbs × 6
Set 2: 77 kg/169.4 lbs × 6
Set 3: 77 kg/169.4 lbs × 6
Hammer Curl (Dumbbell)
Set 1: 10 kg/22 lbs × 8
Set 2: 10 kg/22 lbs × 8
Set 3: 10 kg/22 lbs × 8
Chin Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 repsinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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06-19-2022, 04:09 PM #1072
Forearm still a bit knackered, made an appointment with the physio for this afternoon.
Good dips this morning though
20th June Push Workout 86.4kg
Triceps Dip
Set 1: 3 reps
Set 2: +30 kg/66 lbs × 11
Set 3: +30 kg/66 lbs × 6
Set 4: +30 kg/66 lbs × 6
Bench Press (Barbell)
Set 1: 80 kg/176 lbs × 8
Set 2: 80 kg/176 lbs × 6
Set 3: 80 kg/176 lbs × 8
Lateral Raise (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 8
Set 2: 12.5 kg/27.5 lbs × 8
Set 3: 12.5 kg/27.5 lbs × 8
Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8
Skullcrusher (EZ Bar)
Set 1: 35 kg/77 lbs × 6
Set 2: 35 kg/77 lbs × 5
Set 3: 35 kg/77 lbs × 5
Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 8
Set 2: 20 kg/44 lbs × 6
Set 3: 20 kg/44 lbs × 6
Chest Fly (Dumbbell)
Set 1: 17.5 kg/38.5 lbs × 8
Set 2: 17.5 kg/38.5 lbs × 8
Set 3: 17.5 kg/38.5 lbs × 6Last edited by NickelArse; 06-19-2022 at 04:18 PM.
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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06-20-2022, 04:34 AM #1073
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06-20-2022, 06:41 PM #1074
Gonna take time off from anything activating my biceps while I hit my rehab exercises for the next week. That almost takes all upper body exercises off the agenda. Leaves more room for Squats and Deads tho
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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06-21-2022, 09:27 PM #1075
Decent 100kg squats today
22nd June Legs Workout 85.1kg
Squat (Barbell) (Low Bar, Sleeves and Belt)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 10
Set 5: 100 kg/220 lbs × 7
Set 6: 100 kg/220 lbs × 7
Front Squat (Barbell) (Sleeves and Belt)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6
Seated Calf Raise (Machine)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 8
Leg Press
Set 1: 130 kg/286 lbs × 6
Set 2: 130 kg/286 lbs × 6
Set 3: 130 kg/286 lbs × 6
Calf Press on Leg Press
Set 1: 130 kg/286 lbs × 7
Set 2: 130 kg/286 lbs × 7
Set 3: 130 kg/286 lbs × 7insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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06-23-2022, 04:37 PM #1076
Heavy deads and a few other light upper body things, not wanting to overload my bicep with elbow flexion
24th June Deadlift Workout 85.8kg
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 2
Set 4: 180 kg/396 lbs × 1
Set 5: 215 kg/473 lbs × 1
Set 6: 140 kg/308 lbs × 3
Set 7: 140 kg/308 lbs × 3
Set 8: 140 kg/308 lbs × 3
Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8
Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 5
Set 2: 60 kg/132 lbs × 5
Set 3: 60 kg/132 lbs × 5
Triceps Dip
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps
Overhead Press (Barbell)
Set 1: 20 kg/44 lbs × 6
Set 2: 20 kg/44 lbs × 6
Set 3: 20 kg/44 lbs × 6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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06-25-2022, 03:57 PM #1077
Good heavy squats session, I had 145kg in me but I'm overcoming a bit of hip tightness so didn't want to push it too hard
26th June Legs Workout 85.4kg
Squat (Barbell) (Low Bar, Sleeves and Belt)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 1
Set 5: 120 kg/264 lbs × 1
Set 6: 130 kg/286 lbs × 1
Set 7: 140 kg/308 lbs × 1
Set 8: 100 kg/220 lbs × 6
Set 9: 100 kg/220 lbs × 4
Set 10: 100 kg/220 lbs × 4
Front Squat (Barbell) (Sleeves and Belt)
Set 1: 60 kg/132 lbs × 5
Set 2: 60 kg/132 lbs × 5
Set 3: 60 kg/132 lbs × 5
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6
Hack Squat
Set 1: 70 kg/154 lbs × 5
Set 2: 70 kg/154 lbs × 5
Set 3: 70 kg/154 lbs × 5
Calf Press on Leg Press
Set 1: 130 kg/286 lbs × 12
Set 2: 130 kg/286 lbs × 10
Set 3: 130 kg/286 lbs × 10
Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 8
Set 2: 50 kg/110 lbs × 8
Set 3: 50 kg/110 lbs × 8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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06-26-2022, 06:48 PM #1078
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06-27-2022, 03:00 PM #1079
Deadlift volume day and a few other light upper body things, still rehabbing my bicep
28th June Deadlift Workout 84.9kg
Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 12 this really took it out of me
Set 4: 140 kg/308 lbs × 5
Set 5: 140 kg/308 lbs × 5
Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8
Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8
Triceps Dip
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Seated Overhead Press (Dumbbell)
Set 1: 15 kg/33 lbs × 8
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8
Bicep Rehab
Hammer Curl (Dumbbell)
Set 1: 5 kg/11 lbs × 8
Set 2: 5 kg/11 lbs × 8
Set 3: 5 kg/11 lbs × 8
Set 4: 5 kg/11 lbs × 8
Set 5: 5 kg/11 lbs × 8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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06-29-2022, 06:25 PM #1080
Bit of a shhitshow this morning, was hoping to hit a 150kg single in wraps but a) felt like crap this morning and b) couldn't get the wraps on. Need some practice at home putting the wraps on lol
Bicep rehab seems to be tracking along nicely
30th June Legs Workout 84.6kg
Squat (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 1
Set 5: 120 kg/264 lbs × 1
Set 6: 120 kg/264 lbs × 1
Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6
Seated Calf Raise (Machine)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8
Leg Press
Set 1: 130 kg/286 lbs × 8
Set 2: 130 kg/286 lbs × 8
Set 3: 130 kg/286 lbs × 8
Calf Press on Leg Press
Set 1: 130 kg/286 lbs × 10
Set 2: 130 kg/286 lbs × 10
Set 3: 130 kg/286 lbs × 10
Bicep Rehab
Hammer Curl (Dumbbell)
Set 1: 6 kg/13.2 lbs × 8
Set 2: 6 kg/13.2 lbs × 8
Set 3: 6 kg/13.2 lbs × 8
Set 4: 6 kg/13.2 lbs × 8
Set 5: 6 kg/13.2 lbs × 8
Bicep Curl (Dumbbell) (Pronated Grip)
Set 1: 6 kg/13.2 lbs × 8
Set 2: 6 kg/13.2 lbs × 8
Set 3: 6 kg/13.2 lbs × 8
Set 4: 6 kg/13.2 lbs × 8
Set 5: 6 kg/13.2 lbs × 8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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