Gone Revising Goes On Forever
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19/02/2018 - Shoulder, Traps & Tris
Standing Neutral DB Press, 10kg 8, 16kg 8, 22kg 8, 28kg 8
Seated Wide Grip Hammer Strength Press, +30kg 12, +50kg 12, +70kg 12 12
supersetted with
One Arm Plate Shrug, 20kg 12 12 12 12
Sync Side DB Raise, 8kg 16 16 16 16
supersetted with
Overhead DB Extension, 16kg 16, 22kg 16, 26kg 16 16
One Arm By the Balls Cable Pushdown, 20 16 14 12
trisetted with
One arm By the Balls Cable Skull Crusher, 20 16 14 12
trisetted with
Plate Upright Row, 15kg 20 16 14 12
DB Front Raise, 4kg 20 20 20
trisetted with
DB Side Raise, 4kg 20 20 20
trisetted with
DB RD Flye, 4kg 20 20 20
Quicker one today;lots of work to do.
Standing Neutral DB Press, 10kg 8, 16kg 8, 22kg 8, 28kg 8
Seated Wide Grip Hammer Strength Press, +30kg 12, +50kg 12, +70kg 12 12
supersetted with
One Arm Plate Shrug, 20kg 12 12 12 12
Sync Side DB Raise, 8kg 16 16 16 16
supersetted with
Overhead DB Extension, 16kg 16, 22kg 16, 26kg 16 16
One Arm By the Balls Cable Pushdown, 20 16 14 12
trisetted with
One arm By the Balls Cable Skull Crusher, 20 16 14 12
trisetted with
Plate Upright Row, 15kg 20 16 14 12
DB Front Raise, 4kg 20 20 20
trisetted with
DB Side Raise, 4kg 20 20 20
trisetted with
DB RD Flye, 4kg 20 20 20
Quicker one today;lots of work to do.
21/02/2018 - Back, Hams & Abs
Deadlift, 60kg 3, 100kg 2, 140kg 1, 170kg 1, 190kg 1 1
Full-Set Up Deadlift, 160kg 3 3 3
Beltless Sumo Deadlift, 100kg 3, 140kg 3 3
Stiff Leg Deadlift, 100kg 8 8 8 8
quadsetted with
Supinated Pulldown, 8 8 8 8
quadsetted with
BB Row, [Deadlift stance], 60kg 8 8 8 8
quadsetted with
Good Morning [Deadlift stance], 60kg 8 8 8 8
Straight Arm Pushdown, 12 12 12 12
supersetted with
Seated Hamstring Curl, 12 12 12 12
Single Straight Arm Pushdown [Front to Back], 10 10 10
supersetted with
Single Straight Arm Pushdown [Out to In] 10 10 10
Seated Machine Row [Narrow Neutral Grip], 12 12 12 15
Standing Unweighted Each Leg Hamstring Curl, 15 15
Crunch, 20 20 20
5-setted with
Lying Leg Raise, 20 20 20
5-setted with
Crunch, 20 20 20
5-setted with
Lying Leg Raise, 20 20 20
5-setted with
Side Crunch, 20 20 02
Ab Vacuum, some
96.6kg body weight walking into the gym this evening.
Deadlift, 60kg 3, 100kg 2, 140kg 1, 170kg 1, 190kg 1 1
Full-Set Up Deadlift, 160kg 3 3 3
Beltless Sumo Deadlift, 100kg 3, 140kg 3 3
Stiff Leg Deadlift, 100kg 8 8 8 8
quadsetted with
Supinated Pulldown, 8 8 8 8
quadsetted with
BB Row, [Deadlift stance], 60kg 8 8 8 8
quadsetted with
Good Morning [Deadlift stance], 60kg 8 8 8 8
Straight Arm Pushdown, 12 12 12 12
supersetted with
Seated Hamstring Curl, 12 12 12 12
Single Straight Arm Pushdown [Front to Back], 10 10 10
supersetted with
Single Straight Arm Pushdown [Out to In] 10 10 10
Seated Machine Row [Narrow Neutral Grip], 12 12 12 15
Standing Unweighted Each Leg Hamstring Curl, 15 15
Crunch, 20 20 20
5-setted with
Lying Leg Raise, 20 20 20
5-setted with
Crunch, 20 20 20
5-setted with
Lying Leg Raise, 20 20 20
5-setted with
Side Crunch, 20 20 02
Ab Vacuum, some
96.6kg body weight walking into the gym this evening.
22/02/2018 - Chest & Bis
TnG Bench, 60kg 8 8, 70kg 8 8, 80kg 8 8, 90kg 8 8, 100kg 8 8
Paused Incline Bench [Slow Negative], 60kg 10 10 10 10
supersetted with
Sync DB Curl, 12kg 12 12, 14kg 12 12
Incline Hammer Strength, +50kg 12 15 18 18
supersetted with
Fixed Bb Preacher Curl, 15kg 10 12 14 16
Kneeling One Arm Pec Flye to Hip, 12 12 12 12
supersetted with
Straight Bar Cable Curl, 12 12 12 12
Shoulder Height One Arm Cable Flye, 14 14
supersetted with
One Arm Horizontal Hammer Curl [Out to In], 16 16
Chest and bis is such a great pump, no wonder people like it so much.
TnG Bench, 60kg 8 8, 70kg 8 8, 80kg 8 8, 90kg 8 8, 100kg 8 8
Paused Incline Bench [Slow Negative], 60kg 10 10 10 10
supersetted with
Sync DB Curl, 12kg 12 12, 14kg 12 12
Incline Hammer Strength, +50kg 12 15 18 18
supersetted with
Fixed Bb Preacher Curl, 15kg 10 12 14 16
Kneeling One Arm Pec Flye to Hip, 12 12 12 12
supersetted with
Straight Bar Cable Curl, 12 12 12 12
Shoulder Height One Arm Cable Flye, 14 14
supersetted with
One Arm Horizontal Hammer Curl [Out to In], 16 16
Chest and bis is such a great pump, no wonder people like it so much.
24/02/2018 - Events
Front Squat, 60kg 3, 90kg 2, 110kg 2, 125kg 1
FTO Axle [Zercher], 61kg 1 1, 81kg 1, 91kg 1
FTO Circus DB, 29kg 2, 34kg 2, 36.5kg 1, 39kg 1, 41.kg 1, 44kg 1, 46.kg 1, 49kg 1
Deficit Beltless Deadlift, 60kg 1, 100kg 1, 140kg 1, 160kg 1, 180kg 1, 190kg 1
Beltless FTO Axle, 51kg 12, 61kg 8, 81kg 1
Got 101kg axle to the shoulders with a zercher clean but couldn't quite find the right hand placement for the press.
Front Squat, 60kg 3, 90kg 2, 110kg 2, 125kg 1
FTO Axle [Zercher], 61kg 1 1, 81kg 1, 91kg 1
FTO Circus DB, 29kg 2, 34kg 2, 36.5kg 1, 39kg 1, 41.kg 1, 44kg 1, 46.kg 1, 49kg 1
Deficit Beltless Deadlift, 60kg 1, 100kg 1, 140kg 1, 160kg 1, 180kg 1, 190kg 1
Beltless FTO Axle, 51kg 12, 61kg 8, 81kg 1
Got 101kg axle to the shoulders with a zercher clean but couldn't quite find the right hand placement for the press.
26/02/2018 - Home Rear Delts
DB Rear Delt Flye, 3kg 40 40 40 40
DB Scarecrow, 3kg 40 40 40 40
DB Rear Delt Flye, 3kg 40 40 40 40
DB Scarecrow, 3kg 40 40 40 40
27/02/2018 - Push
Bench, 20kg 8, 30kg 8, 70kg 3, 90kg 3, 100kg 3, 110kg 3, 120kg 3
TnG Bench, 100kg 8 8
Close Grip TnG Bench, 50kg 8, 70kg 8, 90kg 8 8 8
Squat, 70kg 1, 100kg 1, 130kg 1, 150kg 1, 160kg 1, 170kg 1
KB Overhead Extension, 16kg 10 10 10 10
supersetted with
KB Goblet Squat, 16kg 20 20 20 20
BB Clean and Presses [Continental], 50kg 12, 70kg 10 10
Hack Deadlift, 70kg 3 3, 90kg 3 3
TnG Bench Again, 60kg 20 20 20 20
TnG Incline Bench, 60kg 15 15 15
TnG Strict Press, 60kg 10
Okay so I did no isolations [except for the KB extensions], just got pulled into things.
Bench, 20kg 8, 30kg 8, 70kg 3, 90kg 3, 100kg 3, 110kg 3, 120kg 3
TnG Bench, 100kg 8 8
Close Grip TnG Bench, 50kg 8, 70kg 8, 90kg 8 8 8
Squat, 70kg 1, 100kg 1, 130kg 1, 150kg 1, 160kg 1, 170kg 1
KB Overhead Extension, 16kg 10 10 10 10
supersetted with
KB Goblet Squat, 16kg 20 20 20 20
BB Clean and Presses [Continental], 50kg 12, 70kg 10 10
Hack Deadlift, 70kg 3 3, 90kg 3 3
TnG Bench Again, 60kg 20 20 20 20
TnG Incline Bench, 60kg 15 15 15
TnG Strict Press, 60kg 10
Okay so I did no isolations [except for the KB extensions], just got pulled into things.
28/02/2018 - Back & Abs
Pulldown, 8 8 8 8 8 8
Diverging Pulldown Machine, 25
Landmine Row, +5kg 12, +20kg 12, +40kg 12, +55kg 10, +75kg 10 10, then Dropsets
Chest Supported DB Row, 22kg 10 12 14 16
Strap Rack Pull, 110kg 12 12, 130kg 12 12, 150kg 12 12
Cable Row, 15 15 15 15 15
Crunch, 20 20 02
trisetted with
Lying Leg Raise, 20 20 20
trisetted with
Side Crunch, 20 20 20
Ab Vacuums, some
Bit of a different one today. Watched Jay Cutler pre Olympia 2000 video while I had coffee and ran with the spirit of that.
Likely shoulders and arms tomorrow.
Pulldown, 8 8 8 8 8 8
Diverging Pulldown Machine, 25
Landmine Row, +5kg 12, +20kg 12, +40kg 12, +55kg 10, +75kg 10 10, then Dropsets
Chest Supported DB Row, 22kg 10 12 14 16
Strap Rack Pull, 110kg 12 12, 130kg 12 12, 150kg 12 12
Cable Row, 15 15 15 15 15
Crunch, 20 20 02
trisetted with
Lying Leg Raise, 20 20 20
trisetted with
Side Crunch, 20 20 20
Ab Vacuums, some
Bit of a different one today. Watched Jay Cutler pre Olympia 2000 video while I had coffee and ran with the spirit of that.
Likely shoulders and arms tomorrow.
(edited 6 years ago)
I watched this eric lillebridge vid again https://www.youtube.com/watch?v=XQlO8w6JNcA got me soo hyped I deadlifted some books whilst doing some quick maths lol
Original post by UchihaMadara
I watched this eric lillebridge vid again https://www.youtube.com/watch?v=XQlO8w6JNcA got me soo hyped I deadlifted some books whilst doing some quick maths lol
It’s a great video, I love the pure display of power on the earlier warmups as well.
Original post by Gone Revising II
It’s a great video, I love the pure display of power on the earlier warmups as well.
Trus, the speed on his 4plates+ stuff is quicker than when I lift the bar alone smh
02/03/2018 - Bi & Tris
Close Grip Bench, 20kg 25, 50kg 20, 70kg 15 15 15 15
supersetted with
Supinated EZ Row, empty 25, +20kg 20, +50kg 15 15 15 15
Incline Curls, 10kg 12 12 12 12
supersetted with
DB Overhead Extension, 20kg 12, 24kg 12, 28kg 12 12
Fixed BB Preacher Curl, 15kg 15 15 15 15
supersetted with
Two DB Overhead Extension, 10kg 15 15 15 15
Assist Dip Pad Pressdown, 20 20 20 20
supersetted with
One Arm Kneeling Behind the Head Hammer Cable Curl, 20 20 20 20
One Arm Cable Skullcrusher, 15 15 15 15
supersetted with
Horizontal One Arm Cable Curl, 15 15 15 15
Fixed BB Curl, 10kg 18 18 18, 20kg 12 12 10
constant supersetted with
Fixed BB Overhead Extension, 10kg 18 18 18, 20kg 18 18 18
Close Grip Bench, 20kg 25, 50kg 20, 70kg 15 15 15 15
supersetted with
Supinated EZ Row, empty 25, +20kg 20, +50kg 15 15 15 15
Incline Curls, 10kg 12 12 12 12
supersetted with
DB Overhead Extension, 20kg 12, 24kg 12, 28kg 12 12
Fixed BB Preacher Curl, 15kg 15 15 15 15
supersetted with
Two DB Overhead Extension, 10kg 15 15 15 15
Assist Dip Pad Pressdown, 20 20 20 20
supersetted with
One Arm Kneeling Behind the Head Hammer Cable Curl, 20 20 20 20
One Arm Cable Skullcrusher, 15 15 15 15
supersetted with
Horizontal One Arm Cable Curl, 15 15 15 15
Fixed BB Curl, 10kg 18 18 18, 20kg 12 12 10
constant supersetted with
Fixed BB Overhead Extension, 10kg 18 18 18, 20kg 18 18 18
03/03/2018 - Events - Legs
Squat, 12 12 12 12 12 12
supersetted with
Lunge, 10 10 10 10 10 10
Squat, 20kg 3, 60kg 3, 100kg 2, 140lkg 1, 160kg 1 1, 170kg 1 1
Axle Zercher Clean [all the way to rack position], 61kg 1, 71kg 1, 81kg 1, 91kg 1, 101kg 1
Atlas to Shoulder, 40kg 1, 60kg 1, 76kg 1
Yoke, 120kg 20m, 180kg 20m, 200kg 20m, 220kg 20m, 240kg 40m, 260kg 40m
Zercher clean was feeling very good, new that pressing would be a bad shout after yesterdays tris but was fun to nail the first element. The bodyweight supersets was outside in the snow while I waited for the gym to open.
Squat, 12 12 12 12 12 12
supersetted with
Lunge, 10 10 10 10 10 10
Squat, 20kg 3, 60kg 3, 100kg 2, 140lkg 1, 160kg 1 1, 170kg 1 1
Axle Zercher Clean [all the way to rack position], 61kg 1, 71kg 1, 81kg 1, 91kg 1, 101kg 1
Atlas to Shoulder, 40kg 1, 60kg 1, 76kg 1
Yoke, 120kg 20m, 180kg 20m, 200kg 20m, 220kg 20m, 240kg 40m, 260kg 40m
Zercher clean was feeling very good, new that pressing would be a bad shout after yesterdays tris but was fun to nail the first element. The bodyweight supersets was outside in the snow while I waited for the gym to open.
(edited 6 years ago)
04/03/2018 - Chest, Tris & Bis
Bench, 20kg 6, 40kg 6, 60kg 5, 80kg 4, 90kg 3, 100kg 3, 110kg 3, 115kg 3
TnG Bench, 100kg 8
Dead Stop Strict Press, 20kg 8, 30kg 8, 40kg 8, 50kg 8, 60kg 8, 70kg 8
Seated DB Press, 10kg 12, 16kg 12, 22kg 12 12 12
supersetted with
Sync DB Curl, 10kg 12 14 16 18 20
Fixed BB Preacher Curl, 15kg 15 15 15 15 15
supersetted with
Hammer Strength Incline, empty 15, +40kg 15, +60kg 15 20 25
Low to High Cable Fly, 12 12 12 12
supersetted with
Horizontal One Arm Cable Curl, 8 8 8 8
High to Low Cable Flye, 15 15 15
Slam Ball Over the Shoulder, 30
into
KB Press, 20kg 30
into
Slamball TnG Press, 40
DB Side Raise, 6kg 12 12 12 12 12
supersetted with
Steering Wheel, 10kg 12 12 12 12 12
Karlsen Press, 2x2.5kg, 10 10 10 10
supersetted with
Karlsen Flye, 4kg 12 12 12 12
Arm over Arm Sled Pull, +40kg 10m, +70kg 10m, +100kg 10m, +130kg 10m, +160kg 10, +200kg 10m
supersetted with
Sled Push, +40kg 10m, +70kg 10m, +100kg 10m, +130kg 10m, +160kg 10, +200kg 10m
Bench, 20kg 6, 40kg 6, 60kg 5, 80kg 4, 90kg 3, 100kg 3, 110kg 3, 115kg 3
TnG Bench, 100kg 8
Dead Stop Strict Press, 20kg 8, 30kg 8, 40kg 8, 50kg 8, 60kg 8, 70kg 8
Seated DB Press, 10kg 12, 16kg 12, 22kg 12 12 12
supersetted with
Sync DB Curl, 10kg 12 14 16 18 20
Fixed BB Preacher Curl, 15kg 15 15 15 15 15
supersetted with
Hammer Strength Incline, empty 15, +40kg 15, +60kg 15 20 25
Low to High Cable Fly, 12 12 12 12
supersetted with
Horizontal One Arm Cable Curl, 8 8 8 8
High to Low Cable Flye, 15 15 15
Slam Ball Over the Shoulder, 30
into
KB Press, 20kg 30
into
Slamball TnG Press, 40
DB Side Raise, 6kg 12 12 12 12 12
supersetted with
Steering Wheel, 10kg 12 12 12 12 12
Karlsen Press, 2x2.5kg, 10 10 10 10
supersetted with
Karlsen Flye, 4kg 12 12 12 12
Arm over Arm Sled Pull, +40kg 10m, +70kg 10m, +100kg 10m, +130kg 10m, +160kg 10, +200kg 10m
supersetted with
Sled Push, +40kg 10m, +70kg 10m, +100kg 10m, +130kg 10m, +160kg 10, +200kg 10m
06/03/2018 - Quads & Tris
Squat, 20kg 5, 70kg 4, 110kg 3, 140kg 2, 160kg 1, 175kg 1
Beltless Paused Squat, 110kg 4 4 4
Paused Hack Squat, empty 8, +30kg 8 8 8
supersetted with
Overhead Fixed BB Extension, 17.5kg 25 25 25 25
TnG Plate Press, 15kg 25, 25kg 15 15 15
Cable Kickback, 15 15 15
supersetted with
Squat, 25 25 25
One Arm Cable Skullcrusher, 20 20
Cable Kickback, 20
Incrementing that squat weight back up, not superfast today but felt good. Current Bodyweight 95-96kg.
Squat, 20kg 5, 70kg 4, 110kg 3, 140kg 2, 160kg 1, 175kg 1
Beltless Paused Squat, 110kg 4 4 4
Paused Hack Squat, empty 8, +30kg 8 8 8
supersetted with
Overhead Fixed BB Extension, 17.5kg 25 25 25 25
TnG Plate Press, 15kg 25, 25kg 15 15 15
Cable Kickback, 15 15 15
supersetted with
Squat, 25 25 25
One Arm Cable Skullcrusher, 20 20
Cable Kickback, 20
Incrementing that squat weight back up, not superfast today but felt good. Current Bodyweight 95-96kg.
07/03/2018 - Back, Bis & Abs
Pulldown, 8 8 8 8 8 8
Strap BB Row, 70kg 6, 80kg 6, 90kg 6 6
Pendlay Row, 70kg 10
Chest Supported DB Row, 24kg 12 12 12 12
supersetted with
Ab Vacuums, some
Supinated Pulldown, 15 15 15 15
Battle Ropes, some
Front to Back Single Straight Arm Pushdown, 10 10 10
constant supersetted with
Out to In Single Straight Arm Pushdown, 10 10 10
Supinated Bar Cable Row, 16 16 16 16 16
supersetted with
More Ab Vacuums, some
Fixed BB Curl, 20kg 20 20 20
Crunch, 24 24
trisetted with
Lying Leg Raise, 24 24
trisetted with
Side Crunch, 24 24
Sync DB Curl, 10kg 20 20 20
Pulldown, 8 8 8 8 8 8
Strap BB Row, 70kg 6, 80kg 6, 90kg 6 6
Pendlay Row, 70kg 10
Chest Supported DB Row, 24kg 12 12 12 12
supersetted with
Ab Vacuums, some
Supinated Pulldown, 15 15 15 15
Battle Ropes, some
Front to Back Single Straight Arm Pushdown, 10 10 10
constant supersetted with
Out to In Single Straight Arm Pushdown, 10 10 10
Supinated Bar Cable Row, 16 16 16 16 16
supersetted with
More Ab Vacuums, some
Fixed BB Curl, 20kg 20 20 20
Crunch, 24 24
trisetted with
Lying Leg Raise, 24 24
trisetted with
Side Crunch, 24 24
Sync DB Curl, 10kg 20 20 20
08/03/2018 - Chest
Bench, 60kg 8, 80kg 8, 100kg 6, 105kg 5, 110kg 4, 115kg 3, 120kg 2, 125kg 1
TnG Bench, 100kg 10
TnG Incline Bench, 60kg 10, 80kg 8, 90kg 6, 70kg 15
Seated Pec Flye Machine, 10 10 10 10 10 10
Karlsen Flye, single 15kg, 8 8
Low to High Cable Flye, 12 12 12 12
Pad Pressdown, 15 15
Quicker one today, very busy with work.
Bench, 60kg 8, 80kg 8, 100kg 6, 105kg 5, 110kg 4, 115kg 3, 120kg 2, 125kg 1
TnG Bench, 100kg 10
TnG Incline Bench, 60kg 10, 80kg 8, 90kg 6, 70kg 15
Seated Pec Flye Machine, 10 10 10 10 10 10
Karlsen Flye, single 15kg, 8 8
Low to High Cable Flye, 12 12 12 12
Pad Pressdown, 15 15
Quicker one today, very busy with work.
10/03/2018 A - Events-based Shoulder, Back & Abs
Log Clean and Presses, 45kg 3, 65kg 2, 75kg 2, 2-man Ladder: 80kg 1 2 3, 70kg 4 5 6 7 8
One Motion Log, 65kg 5
Axle Zercher Clean [to rack position], 91kg 1, 101kg 1
Farmers Deadlift, 75kg 1, 105kg 1, 125kg 1, 135kg 1, 140kg 1
Bench, 60kg 3, 2-man Ladder: 80kg 2 4 6 8, TnG Bench, 80kg 10 12 14
Karlsen Press, 2x2.5kg 12 12 12 12 12
supersetted with
Karlsen Flye, 2.5kg 12 12 12 12 12
Facepulls, 12 12 12 12 12
Atlas to 6'5, 30kg 1, 50kg 1
BtN Split Jerk, 20kg 3 3, 40kg 2, 60kg 2
Log Clean and Strict Press, 45kg 3, 65kg 3 3 3 3
Leg Raise, 15 15 15
quadsetted with
Crunch, 15 15 15
quadsetted with
Lying Leg Raise, 15 15 15
quadsetted with
Side Crunch, 15 15 15
Kneeling Ab Wheel, 14 14 14
Plank, some time
Log Clean and Presses, 45kg 3, 65kg 2, 75kg 2, 2-man Ladder: 80kg 1 2 3, 70kg 4 5 6 7 8
One Motion Log, 65kg 5
Axle Zercher Clean [to rack position], 91kg 1, 101kg 1
Farmers Deadlift, 75kg 1, 105kg 1, 125kg 1, 135kg 1, 140kg 1
Bench, 60kg 3, 2-man Ladder: 80kg 2 4 6 8, TnG Bench, 80kg 10 12 14
Karlsen Press, 2x2.5kg 12 12 12 12 12
supersetted with
Karlsen Flye, 2.5kg 12 12 12 12 12
Facepulls, 12 12 12 12 12
Atlas to 6'5, 30kg 1, 50kg 1
BtN Split Jerk, 20kg 3 3, 40kg 2, 60kg 2
Log Clean and Strict Press, 45kg 3, 65kg 3 3 3 3
Leg Raise, 15 15 15
quadsetted with
Crunch, 15 15 15
quadsetted with
Lying Leg Raise, 15 15 15
quadsetted with
Side Crunch, 15 15 15
Kneeling Ab Wheel, 14 14 14
Plank, some time
(edited 6 years ago)
10/08/2018 B - Quads & Forearms
Squat, 70kg 3, 110kg 2, 130kg 1, 160kg 1 1, 170kg 1 1 1
Beltless Paused Squat, 120kg 2, 130kg 2
Double Overhand Deficit Deadlift, 70kg 3, 90kg 2, 110kg 1 1, 130kg 1 1
supersetted with
DB Goblet Squat, 16kg 8, 30kg 8 8 8 8 8
Hack Squat, empty 8 10 12 14
supersetted with
Plate Forearm Curl, 5kg 12 12
then supersetted with
DB Forearm Reverse Curl, 6kg 20 20
Leg Extension, 25 25 25 25
Captains of Crush, Trainer 6 6 6 6 6
That's right, day of the double sessions.
Squat, 70kg 3, 110kg 2, 130kg 1, 160kg 1 1, 170kg 1 1 1
Beltless Paused Squat, 120kg 2, 130kg 2
Double Overhand Deficit Deadlift, 70kg 3, 90kg 2, 110kg 1 1, 130kg 1 1
supersetted with
DB Goblet Squat, 16kg 8, 30kg 8 8 8 8 8
Hack Squat, empty 8 10 12 14
supersetted with
Plate Forearm Curl, 5kg 12 12
then supersetted with
DB Forearm Reverse Curl, 6kg 20 20
Leg Extension, 25 25 25 25
Captains of Crush, Trainer 6 6 6 6 6
That's right, day of the double sessions.
11/03/2018 - Bis and Tris
Olympic BB Curl, 20kg 8, 30kg 8 8 8 8 8
supersetted with
Olympic BB Skull Crusher, 20kg 8, 30kg 8 8 8 8 8
Bent Over Inward DB Curls, 14kg 10, 20kg 10 10 10
supersetted with
Single DB Overhead Extension, 14kg 10 10 10 10
Sync Incline Curls, 12kg 12 12 12 12
supersetted with
Plate Kickbacks, 2.5kg 12, 5kg 12 12 12
Fixed BB Preacher Curl, 15kg 15 15 15 15 15
supersetted with
Incline Overhead Fixed BB Extension, 15kg 30 30 30 30 30
Sync DB Curl [hold at top], 10kg 10 10 10
supersetted with
Single Arm Cable Skull Crusher, 15 15 15
Single Arm Horizontal Cable Curl, 12 12 12 12
supersetted with
bicep and tricep flexing
Olympic BB Curl, 20kg 8, 30kg 8 8 8 8 8
supersetted with
Olympic BB Skull Crusher, 20kg 8, 30kg 8 8 8 8 8
Bent Over Inward DB Curls, 14kg 10, 20kg 10 10 10
supersetted with
Single DB Overhead Extension, 14kg 10 10 10 10
Sync Incline Curls, 12kg 12 12 12 12
supersetted with
Plate Kickbacks, 2.5kg 12, 5kg 12 12 12
Fixed BB Preacher Curl, 15kg 15 15 15 15 15
supersetted with
Incline Overhead Fixed BB Extension, 15kg 30 30 30 30 30
Sync DB Curl [hold at top], 10kg 10 10 10
supersetted with
Single Arm Cable Skull Crusher, 15 15 15
Single Arm Horizontal Cable Curl, 12 12 12 12
supersetted with
bicep and tricep flexing
Original post by gone revising ii
11/03/2018 - bis and tris
olympic bb curl, 20kg 8, 30kg 8 8 8 8 8
supersetted with
olympic bb skull crusher, 20kg 8, 30kg 8 8 8 8 8
bent over inward db curls, 14kg 10, 20kg 10 10 10
supersetted with
single db overhead extension, 14kg 10 10 10 10
sync incline curls, 12kg 12 12 12 12
supersetted with
plate kickbacks, 2.5kg 12, 5kg 12 12 12
fixed bb preacher curl, 15kg 15 15 15 15 15
supersetted with
incline overhead fixed bb extension, 15kg 30 30 30 30 30
sync db curl [hold at top], 10kg 10 10 10
supersetted with
single arm cable skull crusher, 15 15 15
single arm horizontal cable curl, 12 12 12 12
supersetted with
bicep and tricep flexing
olympic bb curl, 20kg 8, 30kg 8 8 8 8 8
supersetted with
olympic bb skull crusher, 20kg 8, 30kg 8 8 8 8 8
bent over inward db curls, 14kg 10, 20kg 10 10 10
supersetted with
single db overhead extension, 14kg 10 10 10 10
sync incline curls, 12kg 12 12 12 12
supersetted with
plate kickbacks, 2.5kg 12, 5kg 12 12 12
fixed bb preacher curl, 15kg 15 15 15 15 15
supersetted with
incline overhead fixed bb extension, 15kg 30 30 30 30 30
sync db curl [hold at top], 10kg 10 10 10
supersetted with
single arm cable skull crusher, 15 15 15
single arm horizontal cable curl, 12 12 12 12
supersetted with
bicep and tricep flexing
what have you become?!
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