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  1. #121
    Registered User Anthony21's Avatar
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    Location: Beaverton, Oregon, United States
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    Changes like a new job definitely can be a variable that throws your training off a little bit. Way to still get it in and stay consistent.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  2. #122
    Registered User WolfRose7's Avatar
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    Moved flat. Didn't have gym for a bit.
    I do now but the room is freezing and the mats move and the rack isn't bolted down lol.

    Anyway yesterdays half hearted session was

    Cg bench
    70kg x 6, 6, 6, 6, 17

    Comp Squats
    110 x 4, 4, 6

    Both @9 amraps on the last.
    5 day full body crew

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  3. #123
    Registered User WolfRose7's Avatar
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    Today's

    Low incline bench
    70 x 6, 6, 6, 6, 15

    Romanian deadlift
    90 x 6, 6, 6, 6, 15
    5 day full body crew

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  4. #124
    Registered User WolfRose7's Avatar
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    First full session in a good while

    Squat
    110 x 3, 3, 3, 6

    Larsen Bench
    77.5kg x 5, 5, 5, 5, 11

    Romanian deadlift
    100 x 5, 5, 5, 5, 12

    Double Mini Band Rows

    Barbell Curls myo
    20kg x 20, 7, 5, 5, 3
    5 day full body crew

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  5. #125
    Time is Muscle ECGordyn's Avatar
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    Good to see you back logging regularly. I guess the new work schedule has become more manageable as you've adjusted to it. Cheers.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  6. #126
    Registered User WolfRose7's Avatar
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    Originally Posted by ECGordyn View Post
    Good to see you back logging regularly. I guess the new work schedule has become more manageable as you've adjusted to it. Cheers.
    Cheers. Mostly lack of sleep issues from annoying new upstairs neighbour.
    He's been warned and won't last long if it continues though.

    Today's
    Comp bench
    100 x 3, 3, 3, 3, 6 @10 on the last. Bleh.

    Beltless pause Squat
    90 x 5, 5, 5, 10 @8

    Low Incline Bench
    72.5 x 5, 5, 5, 5, 12 @8.5
    5 day full body crew

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  7. #127
    Registered User WolfRose7's Avatar
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    Back at it.
    Bvb free program 2.0

    2 days ago
    Comp Bench
    105 x 1 @7
    110 x 1 @8
    90 x 6 @7, 3 sets

    High Bar Squat
    90 x 4 @5
    95 x 4 @6
    100 x 4 @7

    2ct Pause High bar
    87.5 x 8 @8, 2 sets

    Lunges, weight vest (15kg)
    +15kg plate, 3 sets of 12

    TKEs 3 sets of 20


    Yesterday
    2ct Bench
    80 x 6 @7, 3 sets
    77.5 x 6@7, 2 sets

    Z Press
    20 x 10, 3 sets

    Push ups, weight vest
    3 sets of 10 @8

    JM Press
    25 x 15, 3 sets

    Miniband work
    Lat raises 3x15
    Overhead tri extensions myo
    5 day full body crew

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  8. #128
    Registered User WolfRose7's Avatar
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    Rough today, low energy and controlling all deads carefully to floor really wore me out quick.

    Day 3
    Conv Deadlift
    140 x 1 @7
    150 x 1 @8
    120 x 5 @8
    120 x 5 @8

    2ct Eccentric pause conv
    110 x 5 @8.5
    110 x 3 @knackered.

    Snatch grip RDL
    60 x 8
    80 x 8 @7-8 for 3 sets

    Barbell Rows
    60 x 7, 6, 6

    Double Mini Band pull downs
    3 sets of 12

    Inverted Rows
    8, 7, 7

    Barbell curls
    15 x 20, 20 x 10, 5, 5, 5, 4
    5 day full body crew

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  9. #129
    Registered User WolfRose7's Avatar
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    Day 4
    Comp Bench
    107.5 x 1 @7
    111 x 1 @8
    92.5 x 4 @7
    92.5 x 4 @7
    92.5 x 4 @8

    Larsen Bench
    70 x 8 @6
    75 x 8 @7
    75 x 8 @7.5
    72.5 x 8 @7

    Cg Low incline Bench
    50 x 10
    60 x 10 @8
    60 x 9 @8
    57.5 x 10 @8
    57.5 x 8 @8

    Push ups
    13, 15, 11 bw

    M'band overhead Tri
    15, 5, 5, 5, 4, 4 myo
    5 day full body crew

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  10. #130
    Work in Progress CW47's Avatar
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    Haven't had a chance to take a close look at this program yet, but it looks really good from what you've been doing so far. I like the combination of relatively heavy work at the beginning, and then plenty of volume afterward.
    How are you liking it so far?
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  11. #131
    Registered User WolfRose7's Avatar
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    Originally Posted by CW47 View Post
    Haven't had a chance to take a close look at this program yet, but it looks really good from what you've been doing so far. I like the combination of relatively heavy work at the beginning, and then plenty of volume afterward.
    How are you liking it so far?
    It's enjoyable, but difficult, not what I'd program for myself. But that might be what I need.

    Think it'll do me alright if I can keep consistent and pick my weights correctly.

    Missed day 5 so here's day 1 of week 2 with some comp squat singles thrown in so I know where I'm at with them.

    Comp Bench
    105 x 1 @7
    110 x 1 @8
    90 x 6 @7
    90 x 6 @8
    90 x 6 @8

    High Bar Squat
    95 x 4 @6
    100 x 4 @7

    Comp squat
    120 x 1 @6
    130 x 1 @7.5

    High bar 2ct pause
    100 x 4 @9 misload
    90 x 7 @8.5

    Lunges (plate)
    20 x 10, 8, 8right 6left

    Tkes 2 sets 20 reps
    5 day full body crew

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  12. #132
    Registered User WolfRose7's Avatar
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    FitNotes Workout - Monday 4th January 2021

    ** 2ct Mg Bench **
    - Total Volume: 2,250 kgs
    - Total Sets: 5
    - 75.0 kgs x 6 reps [PR]
    - 75.0 kgs x 6 reps
    - 75.0 kgs x 6 reps
    - 75.0 kgs x 6 reps
    - 75.0 kgs x 6 reps

    ** Low Incline Bench **
    - Total Volume: 3,125 kgs
    - Total Sets: 5
    - 60.0 kgs x 10 reps
    - 65.0 kgs x 10 reps
    - 65.0 kgs x 10 reps
    - 62.5 kgs x 10 reps
    - 60.0 kgs x 10 reps

    ** Weighted Push Up **
    - Total Volume: 37 kgs
    - Total Sets: 4
    - 1.0 kgs x 11 reps
    - 1.0 kgs x 9 reps
    - 1.0 kgs x 9 reps
    - 1.0 kgs x 8 reps

    ** JM Press **
    - Total Volume: 1,200 kgs
    - Total Sets: 3
    - 30.0 kgs x 15 reps [PR]
    - 30.0 kgs x 13 reps
    - 30.0 kgs x 12 reps

    ** Strict Barbell Curl **
    - Total Volume: 1,035 kgs
    - Total Sets: 5
    - 15.0 kgs x 20 reps [PR]
    - 15.0 kgs x 13 reps
    - 15.0 kgs x 13 reps
    - 15.0 kgs x 13 reps
    - 15.0 kgs x 10 reps

    ** Mini-Band Tri Overhead **
    - Total Sets: 6
    - 22 reps
    - 6 reps
    - 6 reps
    - 6 reps
    - 6 reps
    - 3 reps

    ** Mini-band Lat Raise **
    - Total Sets: 3
    - 10 reps
    - 8 reps
    - 7 reps

    ** Mini-band Face Pull **
    - Total Sets: 3
    - 20 reps
    - 15 reps
    - 15 reps
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
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  13. #133
    Registered User WolfRose7's Avatar
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    FitNotes Workout - Wednesday 6th January 2021

    ** Conv Deadlift **
    - Total Volume: 1,345 kgs
    - Total Sets: 3
    - 145.0 kgs x 1 rep
    - 120.0 kgs x 5 reps
    - 120.0 kgs x 5 reps

    ** 2ct Pause Eccentric Conv **
    - Total Volume: 1,050 kgs
    - Total Sets: 2
    - 105.0 kgs x 5 reps
    - 105.0 kgs x 5 reps

    ** Romanian Deadlift **
    - Total Volume: 2,520 kgs
    - Total Sets: 3
    - 105.0 kgs x 8 reps [PR]
    - 105.0 kgs x 8 reps
    - 105.0 kgs x 8 reps

    ** Lever Row (single Arm) **
    - Total Volume: 1,200 kgs
    - Total Sets: 4
    - 25.0 kgs x 12 reps [PR]
    - 25.0 kgs x 12 reps
    - 25.0 kgs x 12 reps
    - 25.0 kgs x 12 reps

    ** Inverted Row **
    - Total Sets: 3
    - 10 reps
    - 9 reps
    - 8 reps

    ** Light Band Pull down (kneeling) **
    - Total Sets: 3
    - 12 reps
    - 12 reps
    - 10 reps
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
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  14. #134
    Registered User WolfRose7's Avatar
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    FitNotes Workout - Friday 8th January 2021

    ** Comp Bench **
    - Total Volume: 1,345 kgs
    - Total Sets: 5
    - 105.0 kgs x 1 rep
    - 110.0 kgs x 1 rep
    - 95.0 kgs x 4 reps
    - 95.0 kgs x 4 reps
    - 92.5 kgs x 4 reps

    ** Larsen Bench **
    - Total Volume: 2,340 kgs
    - Total Sets: 4
    - 70.0 kgs x 8 reps
    - 75.0 kgs x 8 reps
    - 75.0 kgs x 8 reps
    - 72.5 kgs x 8 reps

    ** Cg Low Incline Bench **
    - Total Volume: 2,630 kgs
    - Total Sets: 5
    - 50.0 kgs x 10 reps
    - 60.0 kgs x 8 reps
    - 55.0 kgs x 10 reps
    - 55.0 kgs x 10 reps
    - 55.0 kgs x 10 reps

    ** Weighted Push Up **
    - Total Volume: 35 kgs
    - Total Sets: 3
    - 1.0 kgs x 15 reps
    - 1.0 kgs x 10 reps
    - 1.0 kgs x 10 reps

    ** Mini-Band Tri Overhead **
    - Total Sets: 6
    - 15 reps
    - 5 reps
    - 5 reps
    - 5 reps
    - 4 reps
    - 4 reps

    ** Barbell Curl **
    - Total Volume: 875 kgs
    - Total Sets: 6
    - 15.0 kgs x 25 reps [PR]
    - 20.0 kgs x 10 reps
    - 20.0 kgs x 4 reps
    - 20.0 kgs x 4 reps
    - 20.0 kgs x 4 reps
    - 20.0 kgs x 3 reps
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
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  15. #135
    Registered User WolfRose7's Avatar
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    FitNotes Workout - Sunday 10th January 2021

    ** Comp Squat **
    - Total Volume: 2,220 kgs
    - Total Sets: 6
    - 120.0 kgs x 1 rep
    - 112.5 kgs x 3 reps
    - 112.5 kgs x 3 reps
    - 95.0 kgs x 5 reps
    - 95.0 kgs x 5 reps
    - 95.0 kgs x 5 reps

    ** Sumo Deadlift, Ladder **
    - Total Volume: 2,240 kgs
    - Total Sets: 3
    - 85.0 kgs x 8 reps
    - 95.0 kgs x 8 reps
    - 100.0 kgs x 8 reps [PR]

    ** Lunges (plate) **
    - Total Volume: 225 kgs
    - Total Sets: 1
    - 15.0 kgs x 15 reps [PR]

    ** FFE Split Squat (barbell) **
    - Total Volume: 600 kgs
    - Total Sets: 3
    - 20.0 kgs x 12 reps [PR]
    - 20.0 kgs x 10 reps
    - 20.0 kgs x 8 reps

    ** Mini-Band Ham Curl **
    - Total Sets: 3
    - 15 reps
    - 13 reps
    - 12 reps
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
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  16. #136
    Registered User WolfRose7's Avatar
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    FitNotes Workout - Monday 11th January 2021

    ** 2ct Mg Bench **
    - Total Sets: 5
    - 75.0 kgs x 6 reps
    - 75.0 kgs x 6 reps
    - 75.0 kgs x 6 reps
    - 75.0 kgs x 6 reps
    - 75.0 kgs x 6 reps

    ** Low Incline Bench **
    - Total Sets: 4
    - 60.0 kgs x 10 reps
    - 60.0 kgs x 10 reps
    - 62.5 kgs x 10 reps
    - 62.5 kgs x 10 reps

    ** Weighted Push Up **
    - Total Sets: 4
    - 1.0 kgs x 12 reps
    - 1.0 kgs x 11 reps
    - 1.0 kgs x 10 reps
    - 1.0 kgs x 10 reps

    ** JM Press **
    - Total Sets: 3
    - 40.0 kgs x 12 reps [PR]
    - 40.0 kgs x 12 reps
    - 40.0 kgs x 10 reps

    ** Strict Barbell Curl **
    - Total Sets: 7
    - 15.0 kgs x 25 reps [PR]
    - 20.0 kgs x 8 reps [PR]
    - 20.0 kgs x 5 reps
    - 20.0 kgs x 5 reps
    - 20.0 kgs x 5 reps
    - 20.0 kgs x 5 reps
    - 15.0 kgs x 8 reps

    ** Mini-Band Tri Overhead **
    - Total Sets: 6
    - 25 reps
    - 8 reps
    - 8 reps
    - 8 reps
    - 8 reps
    - 8 reps

    ** Mini-band Lat Raise **
    - Total Sets: 3
    - 10 reps
    - 10 reps
    - 10 reps

    ** Mini-band Face Pull **
    - Total Sets: 3
    - 15 reps
    - 15 reps
    - 15 reps
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  17. #137
    Registered User WolfRose7's Avatar
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    FitNotes Workout - Thursday 14th January 2021

    ** Comp Bench **
    - Total Sets: 4
    - 110.0 kgs x 1 rep
    - 90.0 kgs x 5 reps
    - 90.0 kgs x 5 reps
    - 90.0 kgs x 5 reps

    ** High Bar Squat, Belted **
    - Total Sets: 3
    - 95.0 kgs x 4 reps
    - 100.0 kgs x 4 reps
    - 105.0 kgs x 4 reps [PR]

    ** 2ct High Bar **
    - Total Sets: 2
    - 92.5 kgs x 6 reps [PR]
    - 92.5 kgs x 6 reps

    ** FFE Split Squat (barbell) **
    - Total Sets: 3
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 10 reps
    - 20.0 kgs x 10 reps

    ** Light Band TKE **
    - Total Sets: 2
    - 30 reps
    - 25 reps
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  18. #138
    Registered User WolfRose7's Avatar
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    FitNotes Workout - Saturday 16th January 2021

    ** Conv Deadlift **
    - Total Sets: 3
    - 145.0 kgs x 1 rep
    - 115.0 kgs x 4 reps
    - 115.0 kgs x 4 reps

    ** 2ct Pause Eccentric Conv **
    - Total Sets: 2
    - 115.0 kgs x 4 reps [PR]
    - 115.0 kgs x 4 reps

    ** Romanian Deadlift **
    - Total Sets: 3
    - 110.0 kgs x 8 reps [PR]
    - 110.0 kgs x 8 reps
    - 110.0 kgs x 6 reps

    ** Lever Row (single Arm) **
    - Total Sets: 4
    - 30.0 kgs x 10 reps [PR]
    - 30.0 kgs x 10 reps
    - 30.0 kgs x 10 reps
    - 30.0 kgs x 8 reps

    ** Inverted Row **
    - Total Sets: 4
    - 10 reps
    - 8 reps
    - 8 reps
    - 8 reps

    ** Light Band Pulldown (sitting) **
    - Total Sets: 3
    - 12 reps
    - 10 reps
    - 10 reps
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  19. #139
    Registered User Anthony21's Avatar
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    It's good to see you going strong still man. How's the home gym life treating you?
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  20. #140
    Registered User WolfRose7's Avatar
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    Originally Posted by Anthony21 View Post
    It's good to see you going strong still man. How's the home gym life treating you?
    Thanks
    Not sure about strong but it's going.

    Was better in my previous place, bit annoying in my new flat, but I'm getting on with it.
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  21. #141
    Registered User WolfRose7's Avatar
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    FitNotes Workout - Sunday 17th January 2021

    ** Comp Bench **
    - Total Sets: 4
    - 105.0 kgs x 1 rep
    - 95.0 kgs x 3 reps
    - 95.0 kgs x 3 reps
    - 92.5 kgs x 3 reps

    ** Larsen Bench **
    - Total Sets: 4
    - 70.0 kgs x 8 reps
    - 75.0 kgs x 8 reps
    - 72.5 kgs x 8 reps
    - 72.5 kgs x 8 reps

    ** WG Bench **
    - Total Sets: 4
    - 70.0 kgs x 10 reps [PR]
    - 70.0 kgs x 10 reps
    - 70.0 kgs x 10 reps
    - 70.0 kgs x 10 reps

    ** Weighted Push Up **
    - Total Sets: 3
    - 1.0 kgs x 10 reps
    - 1.0 kgs x 10 reps
    - 1.0 kgs x 10 reps

    ** Bench Dips **
    - Total Sets: 3
    - 1.0 kgs x 15 reps [PR]
    - 1.0 kgs x 15 reps
    - 1.0 kgs x 15 reps

    ** Barbell Curl **
    - Total Sets: 6
    - 20.0 kgs x 21 reps [PR]
    - 20.0 kgs x 6 reps
    - 20.0 kgs x 6 reps
    - 20.0 kgs x 6 reps
    - 20.0 kgs x 5 reps
    - 20.0 kgs x 3 reps
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  22. #142
    Work in Progress CW47's Avatar
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    5 chest exercises. I love it! PR's...PR's everywhere.
    How wide is your grip on wide grip bench? Are you going to the max width allowed in competition, or wider than that? Do you find that wide grip work helps your competition bench? I assume so or you probably wouldn't be doing it, lol. I think weighted pushups, and other pushup variants are actually pretty underrated.
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  23. #143
    Registered User WolfRose7's Avatar
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    Originally Posted by CW47 View Post
    5 chest exercises. I love it! PR's...PR's everywhere.
    How wide is your grip on wide grip bench? Are you going to the max width allowed in competition, or wider than that? Do you find that wide grip work helps your competition bench? I assume so or you probably wouldn't be doing it, lol. I think weighted pushups, and other pushup variants are actually pretty underrated.
    Width is as much as my rack allows, which is about a finger extra outside the rings.
    Yeah it probably works reasonably well as assistance, it's mostly just here for chest work in general.
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  24. #144
    Registered User WolfRose7's Avatar
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    FitNotes Workout - Monday 18th January 2021

    ** Comp Squat **
    - Total Sets: 6
    - 125.0 kgs x 1 rep
    - 115.0 kgs x 3 reps
    - 100.0 kgs x 4 reps
    - 100.0 kgs x 4 reps
    - 100.0 kgs x 4 reps
    - 100.0 kgs x 4 reps

    ** Sumo Deadlift **
    - Total Sets: 3
    - 85.0 kgs x 8 reps
    - 95.0 kgs x 8 reps
    - 100.0 kgs x 8 reps [PR]

    ** FFE Split Squat (barbell) **
    - Total Sets: 3
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 10 reps
    - 20.0 kgs x 10 reps

    ** Mini-Band Ham Curl **
    - Total Sets: 5
    - 12 reps
    - 10 reps
    - 5 reps
    - 5 reps
    - 5 reps
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  25. #145
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    FitNotes Workout - Monday 18th January 2021

    ** Comp Squat **
    - Total Sets: 6
    - 125.0 kgs x 1 rep
    - 115.0 kgs x 3 reps
    - 100.0 kgs x 4 reps
    - 100.0 kgs x 4 reps
    - 100.0 kgs x 4 reps
    - 100.0 kgs x 4 reps

    ** Sumo Deadlift **
    - Total Sets: 3
    - 85.0 kgs x 8 reps
    - 95.0 kgs x 8 reps
    - 100.0 kgs x 8 reps [PR]

    ** FFE Split Squat (barbell) **
    - Total Sets: 3
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 10 reps
    - 20.0 kgs x 10 reps

    ** Mini-Band Ham Curl **
    - Total Sets: 5
    - 12 reps
    - 10 reps
    - 5 reps
    - 5 reps
    - 5 reps
    Good work. How's this program playing out? Is it some variation of the Brazos?

    We've got a squat thread if ya wanna log there too:

    https://forum.bodybuilding.com/showt...hp?t=179566403
    2020 maxes
    Squat 185
    Bench 137
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  26. #146
    Registered User WolfRose7's Avatar
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    Originally Posted by ECGordyn View Post
    Good work. How's this program playing out? Is it some variation of the Brazos?

    We've got a squat thread if ya wanna log there too:

    https://forum.bodybuilding.com/showt...hp?t=179566403
    It's Brazzos 2,
    Think It's going okay, bench is struggling but that might be fatigue from all the upper fluff work.
    Lower seems to be going fairly well, or I've just settled back in after being off.

    3 weeks down, so will have a good idea in 5 more.
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  27. #147
    Registered User WolfRose7's Avatar
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    FitNotes Workout - Wednesday 20th January 2021

    ** 2ct Mg Bench **
    - Total Sets: 5
    - 80.0 kgs x 6 reps [PR]
    - 80.0 kgs x 6 reps
    - 75.0 kgs x 6 reps
    - 75.0 kgs x 6 reps
    - 75.0 kgs x 6 reps

    ** Low Incline Bench **
    - Total Sets: 4
    - 60.0 kgs x 10 reps
    - 60.0 kgs x 10 reps
    - 60.0 kgs x 10 reps
    - 60.0 kgs x 10 reps

    ** Weighted Push Up **
    - Total Sets: 4
    - 1.0 kgs x 10 reps
    - 1.0 kgs x 10 reps
    - 1.0 kgs x 8 reps
    - 1.0 kgs x 8 reps

    ** JM Press **
    - Total Sets: 3
    - 30.0 kgs x 15 reps
    - 30.0 kgs x 15 reps
    - 30.0 kgs x 13 reps

    ** Mini-band Lat Raise **
    - Total Sets: 3
    - 10 reps
    - 10 reps
    - 8 reps

    ** Barbell Curl **
    - Total Sets: 5
    - 20.0 kgs x 21 reps
    - 20.0 kgs x 6 reps
    - 20.0 kgs x 6 reps
    - 20.0 kgs x 4 reps
    - 20.0 kgs x 4 reps

    ** Mini-Band Tri Overhead **
    - Total Sets: 6
    - 25 reps
    - 7 reps
    - 7 reps
    - 6 reps
    - 6 reps
    - 6 reps

    ** Mini-band Face Pull **
    - Total Sets: 3
    - 20 reps
    - 20 reps
    - 20 reps
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  28. #148
    Registered User WolfRose7's Avatar
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    Bvb wasn't gelling.
    Few days off, wrote my own off season **** instead

    FitNotes Workout - Sunday 24th January 2021

    ** Comp Bench **
    - Total Sets: 5
    - 80.0 kgs x 7 reps
    - 85.0 kgs x 7 reps [PR]
    - 80.0 kgs x 7 reps
    - 80.0 kgs x 7 reps
    - 80.0 kgs x 7 reps

    ** WG Larsen Bench **
    - Total Sets: 4
    - 60.0 kgs x 10 reps
    - 70.0 kgs x 10 reps [PR]
    - 70.0 kgs x 10 reps
    - 70.0 kgs x 10 reps

    ** High Bar Squat, Belted **
    - Total Sets: 4
    - 90.0 kgs x 7 reps
    - 95.0 kgs x 7 reps [PR]
    - 95.0 kgs x 7 reps
    - 90.0 kgs x 7 reps

    ** FFE Split Squat (barbell) **
    - Total Sets: 4
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 10 reps
    - 20.0 kgs x 10 reps
    - 20.0 kgs x 10 reps

    ** Lever Row (single Arm) **
    - Total Sets: 3
    - 30.0 kgs x 12 reps [PR]
    - 30.0 kgs x 12 reps
    - 30.0 kgs x 10 reps

    ** Barbell Curl **
    - Total Sets: 6
    - 20.0 kgs x 19 reps
    - 20.0 kgs x 5 reps
    - 20.0 kgs x 5 reps
    - 20.0 kgs x 5 reps
    - 20.0 kgs x 5 reps
    - 20.0 kgs x 5 reps

    ** Barbell Skullcrusher **
    - Total Sets: 5
    - 20.0 kgs x 15 reps [PR]
    - 20.0 kgs x 4 reps
    - 20.0 kgs x 4 reps
    - 20.0 kgs x 4 reps
    - 20.0 kgs x 4 reps
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  29. #149
    Registered User Anthony21's Avatar
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    Tons of work being done. I'd be smoked after that training session on 01/20.

    Congrats on the MG bench PR and the comp bench PR.
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  30. #150
    Registered User WolfRose7's Avatar
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    Originally Posted by Anthony21 View Post
    Tons of work being done. I'd be smoked after that training session on 01/20.

    Congrats on the MG bench PR and the comp bench PR.
    Hah fake PR tags I'm afraid, wasnt logging in this app for a while.
    My comp is actually very down on where it was in November. But I'll get it back.

    It wasn't to bad, mostly fluff, going to spread volume out some more though.
    This split stuff doesn't make much sense to me anytime I run it
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