IronGarm

IGX "...overflowing with foulmouthed ignorance."
It is currently Tue Sep 19, 2017 1:34 pm

<


All times are UTC




Post new topic  Reply to topic  [ 246 posts ]  Go to page Previous 16 7 8 9 10 Next
Author Message
PostPosted: Fri Apr 21, 2017 6:56 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
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

_________________
Image


Top
   
PostPosted: Sun Apr 23, 2017 7:14 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
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

_________________
Image


Top
   
PostPosted: Tue Apr 25, 2017 7:06 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
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...

_________________
Image


Top
   
PostPosted: Fri Apr 28, 2017 7:41 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
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

_________________
Image


Top
   
PostPosted: Wed May 10, 2017 12:05 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
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

_________________
Image


Top
   
PostPosted: Sun May 14, 2017 7:57 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
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.

_________________
Image


Top
   
PostPosted: Sun May 14, 2017 7:58 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
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

_________________
Image


Top
   
PostPosted: Mon May 22, 2017 6:58 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
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

_________________
Image


Top
   
PostPosted: Fri May 26, 2017 6:32 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
1. Barbell squat
50 kg x 10
60 kg x 10 x 3 sets

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

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

_________________
Image


Top
   
PostPosted: Sun May 28, 2017 2:44 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
1. Chins
BW x 8, 10 (max)

2. OA DB row
22 kg x 7
20 kg x 10L/11R (max)

3. Dumbbell pullover
22 kg x 10, 9 (max, fail on 10th)

4. Barbell curl
30 kg x 8 (max)

5. Concentration curl
8 kg x 9, 7 (max)

_________________
Image


Top
   
PostPosted: Sat Jun 03, 2017 7:00 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
1. Incline Bench
50 kg x 10
60 kg x 8

2. OA DB bench press
16 kg x 12
20 kg x 8

3. OA KB press
20 kg x 10 x 2 sets

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

5. DB overhead triceps extension
23 kg x 12
23 kg x 10

6. Dips:
BW x 9, 5

_________________
Image


Top
   
PostPosted: Thu Jun 22, 2017 8:20 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
1. Chins
BW x 8, 11

2. OA DB row
20 kg x 10
21 kg x 15

3. Dumbbell pullover
21 kg x 10
25 kg x 10

4. Barbell curl
30 kg x 7, 4

5. OA DB hammer curl
10 kg x 6
7.5 kg x 10

6. Concentration curl
7.5 kg x 10

7. Weighted leg raises
7.5 kg x 10

_________________
Image


Top
   
PostPosted: Sun Jun 25, 2017 6:47 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
1. Incline Bench
50 kg x 10 x

2. OA DB bench press
20 kg x 10
20 kg x 12L/13R

3. OA KB press
20 kg x 12
20 kg x 12L/13R

4. DB overhead triceps extension
22 kg x 10 x 2 sets

5. Dips
BW x 10, 8

I have been playing with the static-contraction lately. This way when doing dips there is no locking the elbows at the top - stopping an inch or two below. Muscle contraction is more sustained. Time under pressure and all that rubbish, but the triceps gets fucked more than usual.

_________________
Image


Top
   
PostPosted: Tue Jun 27, 2017 7:23 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
1. Barbell squat
50 kg x 10
60 kg x 5
70 kg x 10

2. Bulgarian split squat
32 kg x 10 x 2 sets
fuck...

3. Stiff legged deadlift
40 kg x 10
50 kg x 10

_________________
Image


Top
   
PostPosted: Sat Jul 01, 2017 7:16 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
1. Chins
BW x 7 x 2 sets
BW x 10

2. OA DB row
25 kg x 8 x 2 sets

3. Barbell curl
30 kg x 6 x 2 sets

_________________
Image


Top
   
PostPosted: Mon Jul 03, 2017 12:32 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
1. Incline Bench
50 kg x 10
60 kg x 10

2. OA KB press
20 kg x 10 x 2 sets

3. DB overhead triceps extension
23.5 kg x 10
23.5 kg x 18 (WTF?)

4. Weighted dips
BW x 11

_________________
Image


Top
   
PostPosted: Wed Jul 05, 2017 8:31 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
1. Barbell squat:
50 kg x 5
70 kg x 5 x 2 sets
75 kg x 5

No energy today.

_________________
Image


Top
   
PostPosted: Wed Jul 05, 2017 11:39 pm 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
1. Incline bench:
50 kg x 10
55 kg x 10, 8
Rest 2 minutes

OA DB row:
22.5 kg x 10 x 2 sets

OA Lateral Raises:
8 kg x 9 x 2 sets

Dips:
BW x 15 x 2 sets

_________________
Image


Top
   
PostPosted: Fri Jul 07, 2017 7:28 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
1. Romanian Deadlifts
40 kg x 10
50 kg x 10 x 2 sets

2. Bulgarian split squats
32 kg x 10 x 2 sets

Shrugs
50 kg x 10
70 kg x 10

_________________
Image


Top
   
PostPosted: Sat Jul 08, 2017 4:31 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
1. Chins
BW x 7 x 3 sets

2. OA KB press ladders
20 kg x 1/2/3/4 x 3 sets

3. DB pullover
22.5 kg x 10 x 3 sets

4. OA Dumbbell Bench Press
20 kg x 10 x 2 sets

5. Barbell Curls
30 kg x 10 x 2 sets

6. Standing triceps extensions
22.5 kg x 12 x 2 sets

_________________
Image


Top
   
PostPosted: Tue Jul 11, 2017 10:44 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
1. Incline bench x 3 sets
50 kg x 5
60 kg x 6
60 kg x 8 x 3 sets

2. OA Rows
25 kg x 8 x 3 sets

3. Weighted dips
20 kg x 8 x 2 sets

_________________
Image


Top
   
PostPosted: Mon Aug 07, 2017 7:33 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
Three weeks holiday in Russia, France, Latvia. Eating everything in sight, no exercise and copious amounts of alcohol. Walked a lot though.
Tanita measurements this morning:
BW - 71 kg,
BF - 22.2%,
visceral fat - 10,
muscularity - 2.

Started dieting today.

First workout, taking it easy.

1. Incline bench:
50 kg x 10 x 2 sets

2. OA KB press:
20 kg x 7 x 2 sets

3. Overhead DB triceps extensions:
20 kg x 10 x 2 sets

4. Dips:
BW x 10 x 2 sets

_________________
Image


Top
   
PostPosted: Tue Aug 08, 2017 8:32 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
1. Squat:
50 kg x 10 x 2 sets

2. Split squat:
32 kg x 5 x 2 sets

3. RDL:
40 kg x 10 x 2 sets

4. TBDL shrugs:
50 kg x 10 x 2 sets

_________________
Image


Top
   
PostPosted: Fri Aug 11, 2017 7:17 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
1. Chins
BW x 7 x 2 sets

2. OA DB row
20 kg x 10 x 3 sets

3. Barbell curl
30 kg x 10 x 2 sets

4. Concentration curl
7.5 kg x 7 x 2 sets

5. Leg raises
10 x 2 sets

_________________
Image


Top
   
PostPosted: Sat Aug 12, 2017 3:46 am 
Offline
Sergeant Commanding
User avatar

Joined: Mon Oct 08, 2007 11:16 pm
Posts: 5862
1. Incline Bench
50 kg x 5
60 kg x 5
65 kg x 5
70 kg x 3 x 2 sets
50 kg x 10

2. OA KB press:
22 kg x 5 x 4 sets

3. DB overhead triceps extension
25 kg x 10 x 3 sets

4. Dips
BW x 10 x 2 sets

_________________
Image


Top
   
Display posts from previous:  Sort by  
Post new topic  Reply to topic  [ 246 posts ]  Go to page Previous 16 7 8 9 10 Next

All times are UTC


Who is online

Users browsing this forum: No registered users and 9 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  
cron
Powered by phpBB® Forum Software © phpBB Limited