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  1. #91
    Registered User tommy4life's Avatar
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    C1W2
    Limber 11

    Bench (116)
    3×80
    3×92
    9×102
    3×92
    5×80
    SS. Chinup
    DB Incline/Row (3×10)_22.5
    Rear/Curl (3×15)_35/20
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  2. #92
    Registered User tommy4life's Avatar
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    C1w2
    Limber 11

    Front Squat (120)
    3×82
    3×97
    9×107
    3×87
    8×82
    RDL (3×10)_82
    Aide raises (3×15)_40
    Last edited by tommy4life; 04-20-2021 at 01:49 AM.
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  3. #93
    Registered User tommy4life's Avatar
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    C1w3

    Limber 11

    Bench (116)
    5×82
    3×97
    6×110
    3×97
    5×72
    DB Incline/Row (5×10)_22.5
    Rearfly/Curl (3×15)

    100.5kg
    Down 2.7kg in 3weeks
    Still on 1800Cal with >180g Protein
    Upper abs becoming visible again
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  4. #94
    Registered User tommy4life's Avatar
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    Had some time off and coming back from back injury

    Today

    Agile 11
    Squat (130)
    5×85%_110
    5×5 (FSL)_82.5
    Pulldown (50 reps)
    Farmers walk (10-20min)
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  5. #95
    Registered User tommy4life's Avatar
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    ■Bench (118)
    5×85%_100 (10)
    5×5 (FSL)_75
    CS Row (5×8-15)_22.5
    Arms (3×8-15)
    Sled drag (15 min)

    That's enough back healing. Time to get back into it. Bench went good, was probably 3rir.
    Worked up to a drag of 100kg for 50m, forearms got burnt out. Interesting note, back drags seem to work the posterior chain noticeably more than sled pushes.
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  6. #96
    Registered User tommy4life's Avatar
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    ■Squat (132)
    5×85%_110 (11)
    5×5 (FSL)_85
    Superset. Assist pull up (5 sets)
    Deadbug/Back extensions (3 sets)
    Sled work (15 min)
    Last edited by tommy4life; 06-18-2021 at 12:50 AM.
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  7. #97
    Registered User tommy4life's Avatar
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    ■Press (74)
    5×85%_62.5 (13)
    5×5 (FSL)_47.5
    Row (5 sets)
    Dips/Curls (3 sets)
    Sled (15 min)
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  8. #98
    Registered User thepissening's Avatar
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    Age: 51
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    nice n simple. In!
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  9. #99
    Registered User tommy4life's Avatar
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    ■Deadlift (140)
    5×85%_117.5 (10)
    5×5 (FSL)_90
    Facepull (5 sets)
    Ab wheal/Back ext (3 sets)
    Sled drag (15 min)

    Nice and light but Christ is my PC week




    Originally Posted by thepissening View Post
    nice n simple. In!
    Hey mate
    Last edited by tommy4life; 06-21-2021 at 04:36 PM.
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  10. #100
    Registered User tommy4life's Avatar
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    ■Bench (118)
    3×90%_105 (10)
    5×5 (FSL)_82.5
    CS Row (5×8-15)_25
    BW Dip/Curl (3×8-15)
    Prowler work (15 min)
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  11. #101
    Registered User tommy4life's Avatar
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    ■Squat (132)
    3×90%_117.5 (13)
    5×5 (FSL)_90
    Pulldown (5×8-15)_55
    Ab wheal/Back ext (3×8-15)

    Ruben was in the gym so did 30min of Prowler push/drag

    TM a tad low
    Last edited by tommy4life; 06-25-2021 at 02:11 AM.
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  12. #102
    Registered User tommy4life's Avatar
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    ■Press (74)
    3×90%_65 (11)
    5×5 (FSL)_50
    CS Row (5×8-15)_25
    Dip/Curl (3×8-15)
    Prowler push/drag (15min)
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  13. #103
    Registered User tommy4life's Avatar
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    ■Deadlift (178)
    3×90%_160 (8)
    5×5 (FSL)_122.5
    Facepull (5×15-20)
    Abs/Back ext (3×8-15)

    Run 2.4km in 11.40. Happy with that since I haven't ran in years
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  14. #104
    Registered User tommy4life's Avatar
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    ■Bench (122)
    1×95%_115 (8)
    5×5 (FSL)_90
    CS Row (5×8-15)_32.5
    Dip/BB Curl (3×8-15)
    4hr walk in the botanical gardens
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  15. #105
    Registered User tommy4life's Avatar
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    ■Squat (156)
    1×95%_147.5 (8)
    5×5 (FSL)_115
    Pulldown (5×8-15)_50
    Abs/Back ext (3×8-15)
    Prowler push/drag (15min)

    Plus set was around 2-3 rir, back hasn't fully healed so taking it easy.
    It was hard to push the prowler afterwards. Maybe I'll switch to 5s pro so I can focus on my conditioning
    Last edited by tommy4life; 07-01-2021 at 08:18 PM.
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  16. #106
    Registered User tommy4life's Avatar
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    ■Press (74)
    1×95%_70 (8)
    5×5 (FSL)_55
    CS Row (5×8-15)_32.5
    Dip/Curl (3×8-15)
    Prowler push/drag (15min)
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  17. #107
    Registered User tommy4life's Avatar
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    ■Deadlift (178)
    1×95%_167.5 (6)
    RDL 5×5 (70%)_122
    Prowler push/drag (15min)
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  18. #108
    Registered User tommy4life's Avatar
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    Bench (124)
    5×85%_105 (11)
    5×5 (FSL)_80
    DB Row (5×8-12)_25
    Dips/Curl (3×15)
    Prowler (15min)
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  19. #109
    Registered User tommy4life's Avatar
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    Deadlift (180)
    5×85%_152 (9)
    5×5 (FSL)_115
    Facepull (5×20)_60
    Conditioning (skip rope)
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