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  1. #151
    Registered User StrongBigLean's Avatar
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    LIGHT DAY WEEK 1/5

    weigh in 81 kg

    squats

    10x8
    25x8
    50x8
    50x8

    barbell curl

    10x8
    10x8
    22.5x8
    22.5x8

    row

    10x8
    22.5x8
    45x8
    45x8

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x8
    10x8
    22.5x8
    22.5x8

    Deadlift

    10x8
    20x8
    40x8
    40x8

    bench press

    10x8
    20x8
    40x8
    40x8





    Cheers,

    StrongBigLean
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  2. #152
    Registered User StrongBigLean's Avatar
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    Had a few weeks off because of exams. Back on to it. Starting this cycle again.

    HEAVY DAY WEEK 1/5

    squats

    20x8
    32.5x8
    62.5x8
    62.5x8

    barbell curl

    10x8
    10x8
    28.5x8
    28.5x8

    row

    10x8
    30x8
    57.5x8
    57.5x8

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x8
    10x8
    28.5x8
    28.5x8

    Deadlift

    10x8
    25x8
    50x8
    50x8

    bench press

    10x8
    25x8
    48.5x8
    48.5x8





    Cheers,

    StrongBigLean
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  3. #153
    Registered User StrongBigLean's Avatar
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    Legs still sore from the workout two days ago and I didn't think I could do the leg exercises with safe form so this is only part of the medium workout.

    Part of MEDIUM DAY WEEK 1/5

    bench press

    10x8
    22.5x8
    42.5x8
    42.5x8

    shoulder press

    10x8
    10x8
    25x8
    25x8

    row

    10x8
    25x8
    52.5x8
    52.5x8

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curls

    10x8
    10x8
    25x8
    25x8





    Cheers,

    StrongBigLean
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  4. #154
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
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    LEGS: MEDIUM DAY
    EVERYTHING ELSE: LIGHT DAY
    WEEK 1/5

    bench press

    10x8
    20x8
    40x8
    40x8

    Deadlift

    10x8
    22.5x8
    45x8
    45x8

    shoulder press

    10x8
    10x8
    22.5x8
    22.5x8

    row

    10x8
    22.5x8
    45x8
    45x8

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x8
    10x8
    22.5x8
    22.5x8

    squats

    10x8
    27.5x8
    57.5x8
    57.5x8





    Cheers,

    StrongBigLean
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  5. #155
    Registered User StrongBigLean's Avatar
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    Age: 30
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    Rep Power: 69
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    LEGS: LIGHT DAY WEEK 1/5

    squats

    10x8
    25x8
    50x8
    50x8

    Deadlift

    10x8
    20x8
    40x8
    40x8





    Cheers,

    StrongBigLean
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  6. #156
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
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    Rep Power: 69
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    EVERYTHING OTHER THAN LEGS: HEAVY DAY WEEK 2/5

    barbell curl

    10x9
    10x9
    28.5x9
    28.5x9

    row

    10x9
    30x9
    57.5x9
    57.5x9

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x9
    10x9
    28.5x9
    28.5x9

    bench press

    10x9
    25x9
    48.5x9
    48.5x9





    Cheers,

    StrongBigLean
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  7. #157
    Registered User StrongBigLean's Avatar
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    LEGS: HEAVY DAY WEEK 2/5

    weigh in 79.5 kg

    Deadlift

    10x9
    25x9
    50x9
    50x9

    squats

    20x9
    32.5x9
    62.5x9
    62.5x9





    Cheers,

    StrongBigLean
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  8. #158
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 190
    Rep Power: 69
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    StrongBigLean is offline
    EVERYTHING OTHER THAN LEGS: MEDIUM DAY WEEK 2/5

    weigh in: 80.5 kg

    bench press

    10x9
    22.5x9
    42.5x9
    42.5x9

    shoulder press

    10x9
    10x9
    25x9
    25x9

    row

    10x9
    25x9
    52.5x9
    52.5x9

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curls

    10x9
    10x9
    25x9
    25x9





    Cheers,

    StrongBigLean
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  9. #159
    Registered User StrongBigLean's Avatar
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    Age: 30
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    Rep Power: 69
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    LEGS: MEDIUM DAY WEEK 2/5

    weigh in: 81.5 kg

    squats

    10x9
    27.5x9
    57.5x9
    57.5x9

    Deadlift

    10x9
    22.5x9
    45x9
    45x9





    Cheers,

    StrongBigLean
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  10. #160
    Registered User StrongBigLean's Avatar
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    Rep Power: 69
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    EVERYTHING OTHER THAN LEGS: LIGHT DAY WEEK 2/5

    Weigh in: 81 kg

    barbell curl

    10x9
    10x9
    22.5x9
    22.5x9

    row

    10x9
    22.5x9
    45x9
    45x9

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x9
    10x9
    22.5x9
    22.5x9

    bench press

    10x9
    20x9
    40x9
    40x9





    Cheers,

    StrongBigLean
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  11. #161
    Registered User StrongBigLean's Avatar
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    LEGS: LIGHT DAY WEEK 2/5

    Deadlift

    10x9
    20x9
    40x9
    40x9

    squats

    10x9
    25x9
    50x9
    50x9





    Cheers,

    StrongBigLean
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  12. #162
    Registered User StrongBigLean's Avatar
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    HEAVY DAY WEEK 3/5

    squats

    20x10
    32.5x10
    62.5x10
    62.5x10

    barbell curl

    10x10
    10x10
    28.5x10
    28.5x10

    row

    10x10
    30x10
    57.5x10
    57.5x10

    Calf Raises

    L 20x12
    L 20x12
    R bodyweightx15

    Right foot had some pain so just did bodyweight for right foot.

    shoulder press

    10x10
    10x10
    28.5x10
    28.5x10

    Deadlift

    10x10
    25x10
    50x10
    50x10

    bench press

    10x10
    25x10
    48.5x10
    48.5x10





    Cheers,

    StrongBigLean
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  13. #163
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
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    Rep Power: 69
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    MEDIUM DAY WEEK 3/5

    weigh in: 81.5 kg

    bench press

    10x10
    22.5x10
    42.5x10
    42.5x10

    Deadlift

    10x10
    22.5x10
    45x10
    45x10

    shoulder press

    10x10
    10x10
    25x10
    25x10

    row

    10x10
    25x10
    52.5x10
    52.5x10

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curls

    10x10
    10x10
    25x10
    25x10

    squats

    10x10
    27.5x10
    57.5x10
    57.5x10





    Cheers,

    StrongBigLean
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  14. #164
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
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    Rep Power: 69
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    LIGHT DAY WEEK 3/5

    weigh in: 81.5 kg

    squats

    10x10
    25x10
    50x10
    50x10

    barbell curl

    10x10
    10x10
    22.5x10
    22.5x10

    row

    10x10
    22.5x10
    45x10
    45x10

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x10
    10x10
    22.5x10
    22.5x10

    Deadlift

    10x10
    20x10
    40x10
    40x10

    bench press

    10x10
    20x10
    40x10
    40x10





    Cheers,

    StrongBigLean
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  15. #165
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
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    HEAVY DAY WEEK 4/5

    weigh in: 80.5 kg

    bench press

    10x11
    25x11
    48.5x11
    48.5x11

    Deadlift

    10x11
    25x11
    50x11
    50x11

    shoulder press

    10x11
    10x11
    28.5x11
    28.5x11

    row

    10x11
    30x11
    57.5x11
    57.5x11

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x11
    10x11
    28.5x11
    28.5x11

    squats

    20x11
    32.5x11
    62.5x11
    62.5x11





    Cheers,

    StrongBigLean
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  16. #166
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 190
    Rep Power: 69
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    MEDIUM DAY WEEK 4/5

    weigh in: 81.5 kg

    squats

    10x11
    27.5x11
    57.5x11
    57.5x11

    barbell curls

    10x11
    10x11
    25x11
    25x11

    row

    10x11
    25x11
    52.5x11
    52.5x11

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x11
    10x11
    25x11
    25x11

    Deadlift

    10x11
    22.5x11
    45x11
    45x11

    bench press

    10x11
    22.5x11
    42.5x11
    42.5x11





    Cheers,

    StrongBigLean
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  17. #167
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 190
    Rep Power: 69
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    LIGHT DAY WEEK 4/5

    weigh in: 81 kg

    bench press

    10x11
    20x11
    40x11
    40x11

    Deadlift

    10x11
    20x11
    40x11
    40x11

    shoulder press

    10x11
    10x11
    22.5x11
    22.5x11

    row

    10x11
    22.5x11
    45x11
    45x11

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x11
    10x11
    22.5x11
    22.5x11

    squats

    10x11
    25x11
    50x11
    50x11





    Cheers,

    StrongBigLean
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  18. #168
    Registered User StrongBigLean's Avatar
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    HEAVY DAY WEEK 5/5

    squats

    20x12
    32.5x12
    62.5x12
    62.5x12

    No barbell curls because my wrists are hurting. I need to buy an EZ Curl bar.

    shoulder press

    10x12
    10x12
    28.5x12
    28.5x12

    row

    10x12
    30x12
    57.5x12
    57.5x12

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    Deadlift

    10x12
    25x12
    50x12
    50x12

    bench press

    10x12
    25x12
    48.5x12
    48.5x12





    Cheers,

    StrongBigLean
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  19. #169
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 190
    Rep Power: 69
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    MEDIUM DAY WEEK 5/5

    weigh in: 81 kg

    bench press

    10x12
    22.5x12
    42.5x12
    42.5x12

    Deadlift

    10x12
    22.5x12
    45x12
    45x12

    row

    10x12
    25x12
    52.5x12
    52.5x12

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x12
    10x12
    25x12
    25x12

    squats

    10x12
    27.5x12
    57.5x12
    57.5x12





    Cheers,

    StrongBigLean
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  20. #170
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
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    LIGHT DAY WEEK 5/5

    squats

    10x12
    25x12
    50x12
    50x12

    barbell curl

    10x12
    10x12
    10x12
    10x12

    row

    10x12
    22.5x12
    45x12
    45x12

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x12
    10x12
    22.5x12
    22.5x12

    Deadlift

    10x12
    20x12
    40x12
    40x12

    bench press

    10x12
    20x12
    40x12
    40x12





    Cheers,

    StrongBigLean
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  21. #171
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
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    HEAVY DAY WEEK 1/5

    weigh in: 80.5 kg

    bench press

    10x8
    25x8
    50x8
    50x8

    Deadlift

    10x8
    27.5x8
    52.5x8
    52.5x8

    shoulder press

    10x8
    20x8
    30x8
    30x8

    row

    20x8
    30x8
    60x8
    60x8

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x8
    10x8
    10x8
    10x8

    squats

    20x8
    32.5x8
    65x8
    65x8





    Cheers,

    StrongBigLean
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  22. #172
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
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    MEDIUM DAY WEEK 1/5

    weigh in: 81 kg

    squats

    10x8
    30x8
    57.5x8
    57.5x8

    barbell curl

    10x8
    10x8
    10x8
    10x8

    row

    10x8
    27.5x8
    55x8
    55x8

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x8
    10x8
    27.5x8
    27.5x8

    Deadlift

    10x8
    22.5x8
    47.5x8
    47.5x8

    bench press

    10x8
    22.5x8
    45x8
    45x8





    Cheers,

    StrongBigLean
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  23. #173
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
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    Rep Power: 69
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    LIGHT DAY WEEK 1/5

    weigh in: 81 kg

    bench press

    10x8
    20x8
    40x8
    40x8

    Deadlift

    10x8
    20x8
    42.5x8
    42.5x8

    shoulder press

    10x8
    10x8
    25x8
    25x8

    row

    10x8
    25x8
    47.5x8
    47.5x8

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x8
    10x8
    10x8
    10x8

    squats

    10x8
    25x8
    52.5x8
    52.5x8





    Cheers,

    StrongBigLean
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  24. #174
    Registered User StrongBigLean's Avatar
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    Today I jogged* for 21.5 km, a half marathon, in 2:30:46

    *I completed the first three quarters jogging continuously, then proceeded to jog/walk the rest. I walked approximately 2-2.5 km in total.
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  25. #175
    Registered User StrongBigLean's Avatar
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    HEAVY DAY WEEK 2/5

    weigh in: 81 kg

    squats

    20x9
    32.5x9
    65x9
    65x9

    barbell curl

    10x9
    10x9
    10x9
    10x9

    row

    20x9
    30x9
    60x9
    60x9

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x9
    20x9
    30x9
    30x9

    Deadlift

    10x9
    27.5x9
    52.5x9
    52.5x9

    bench press

    10x9
    25x9
    50x9
    50x9





    Cheers,

    StrongBigLean
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  26. #176
    Registered User StrongBigLean's Avatar
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    MEDIUM DAY WEEK 2/5

    bench press

    10x9
    22.5x9
    45x9
    45x9

    Deadlift

    10x9
    22.5x9
    47.5x9
    47.5x9

    shoulder press

    10x9
    10x9
    27.5x9
    27.5x9

    row

    10x9
    27.5x9
    55x9
    55x9

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x9
    10x9
    10x9
    10x9

    squats

    10x9
    30x9
    57.5x9
    57.5x9





    Cheers,

    StrongBigLean
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  27. #177
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
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    LIGHT DAY WEEK 2/5

    weigh in: 80 kg

    squats

    10x9
    25x9
    52.5x9
    52.5x9

    barbell curl

    10x9
    10x9
    10x9
    10x9

    row

    10x9
    25x9
    47.5x9
    47.5x9

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x9
    10x9
    25x9
    25x9

    Deadlift

    10x9
    20x9
    42.5x9
    42.5x9

    bench press

    10x9
    20x9
    40x9
    40x9





    Cheers,

    StrongBigLean
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  28. #178
    Registered User StrongBigLean's Avatar
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    HEAVY DAY WEEK 3/5

    weigh in: 81 kg

    bench press

    10x10
    25x10
    50x10
    50x10

    Deadlift

    10x10
    27.5x10
    52.5x10
    52.5x10

    shoulder press

    10x10
    20x10
    30x10
    30x10

    row

    20x10
    30x10
    60x10
    60x10

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x10
    10x10
    10x10
    10x10

    squats

    20x10
    32.5x10
    65x5

    Squats abandoned because I felt a heat sensation in my bladder/groin area as I was doing the squats. I was worried this was a groin hernia. I will monitor the situation and perhaps do a few reps of 57.5, 60 and 62.5 tomorrow.





    Cheers,

    StrongBigLean
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  29. #179
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
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    Rep Power: 69
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    MEDIUM DAY WEEK 3/5

    weigh in: 81.5 kg

    squats

    60x1
    62.5x1
    10x10
    65x10
    65x10

    barbell curl

    10x10
    10x10
    10x10
    10x10

    row

    10x10
    27.5x10
    55x10
    55x10

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x10
    10x10
    27.5x10
    27.5x10

    Deadlift

    10x10
    22.5x10
    47.5x10
    47.5x10

    bench press

    10x10
    22.5x10
    45x10
    45x10





    Cheers,

    StrongBigLean
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  30. #180
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 190
    Rep Power: 69
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    LIGHT DAY WEEK 3/5

    bench press

    10x10
    20x10
    40x10
    40x10

    Deadlift

    10x10
    20x10
    42.5x10
    42.5x10

    shoulder press

    10x10
    10x10
    25x10
    25x10

    row

    10x10
    25x10
    47.5x10
    47.5x10

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x10
    10x10
    10x10
    10x10

    squats

    10x10
    25x10
    52.5x10
    52.5x10





    Cheers,

    StrongBigLean
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