IronGarm

IGX "...overflowing with foulmouthed ignorance."
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PostPosted: Fri Apr 21, 2017 6:56 am 
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Sergeant Commanding
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Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5762
20 April 2017

1. Chins
BW x 8 x 2 sets
BW x 7, 5

2. OA DB row
27 kg x 7
25 kg x 7
20 kg x 8 x 2 sets

3. Dumbbell pullover
15 kg x 10
20 kg x 10
20 kg x 12 x 2 sets

4. Barbell curl
30 kg x 10 x 2 sets

5. OA DB hammer curl
10 kg x 10 x 2 sets

6. Weighted leg raises
10 kg x 8 x 3 sets

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PostPosted: Sun Apr 23, 2017 7:14 am 
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Sergeant Commanding
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Posts: 5762
1. Incline Bench
60 kg x 8 x 3 sets
50 kg x 8

2. OA DB bench press
20 kg x 8
16 kg x 10 x 2 sets

3. OA KB press
20 kg x 7 x 3 sets

4. OA DB lateral raise
8 kg x 8 x 2 sets

5. OA rear delt raise
8 kg x 10 x 2 sets

6. DB overhead triceps extension
23 kg x 8 x 2 sets

7. Scull crushers
30 kg x 10 x 2 sets

8. Weighted dips
BW x 10 x 2 sets

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PostPosted: Tue Apr 25, 2017 7:06 am 
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Sergeant Commanding
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Posts: 5762
1. Barbell squat
60 kg x 10 x 3 sets

2. Belt squat
45 kg x 10 x 3 sets

3. Bulgarian split squat
24 kg x 10 x 2 sets
Much better form this time - more difficult

4. Stiff legged deadlift
45 kg x 10 x 3 sets

5. Barbell pelvic thrusts – 4 sets
40 kg x 10 x 3 sets
Still learning the form. Feels close. Close enough for rock'n'roll.

6. TBDL standing calf raise
Fuck it...

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PostPosted: Fri Apr 28, 2017 7:41 am 
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Sergeant Commanding
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Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5762
1. Chins
BW x 6 x 4 sets

2. OA DB row
22 kg x 10 x 4 sets


3. Dumbbell pullover
22 kg x 10 x 4 sets

4. Barbell curl
32.5 kg x 8
30 kg x 7, 6
Very strict.

5. OA DB hammer curl
10 kg x 6 x 2 sets

6. Concentration curl – 2 sets
10 kg x 5

7. Weighted leg raises
10 kg x 9 x 2 sets

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PostPosted: Wed May 10, 2017 12:05 am 
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Sergeant Commanding
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Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5762
1. Incline Bench
50 kg x 10 x 2 sets
60 kg x 8
52.5 kg x 10 (max)

2. OA DB bench press
16 kg x 10 x 3 sets

3. OA KB press
20 kg x 8 x 2 sets

4. OA DB lateral raise
8 kg x 10 x 2 sets

5. OA rear delt raise
8 kg x 10 x 2 sets

6. DB overhead triceps extension
23 kg x 8 x 2 sets

7. Scull crushers
30 kg x 10, 7 (failed on 8th)

8. Weighted dips
BW x 8 x 2 sets

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PostPosted: Sun May 14, 2017 7:57 am 
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Sergeant Commanding
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Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5762
1. Barbell squat
60 kg x 8 x 4 sets

2. Belt squat
45 kg x 10 x 2 sets

3. Bulgarian split squat
24 kg x 10 x 2 sets

4. Stiff legged deadlift
45 kg x 10 x 3 sets

5. Barbell pelvic thrusts
40 kg x 10 x 2 sets

Difficult today, probably because of the long break between sessions.

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PostPosted: Sun May 14, 2017 7:58 am 
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Sergeant Commanding
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Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5762
17 May

1. Chins
BW x 6 x 2 sets
BW x 9

2. OA DB row
22 kg x 7 x 2 sets

3. Dumbbell pullover
22 kg x 10 x 2 sets

4. Barbell curl
30 kg x 10 x 2 sets

5. Ab crunches
10 x 2 sets

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PostPosted: Mon May 22, 2017 6:58 am 
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Sergeant Commanding
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Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5762
1. Incline Bench
50 kg x 5
55 kg x 10 x 2 sets
50 kg x 10, 7

2. OA DB bench press
16 kg x 8 x 3 sets

3. OA KB press
20 kg x 8 x 3 sets

4. OA DB lateral raise
8 kg x 10 x 3 sets

5. DB overhead triceps extension
21 kg x 8 x 2 sets

6. Scull crushers
30 kg x 10 x 2 sets

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