ohjoshua 15 Report post Posted October 22 additional note on body weight. body weight crept up to 113kg ;( so I need to watch the eats a bit) Share this post Link to post Share on other sites
ohjoshua 15 Report post Posted October 25 Sunday 25/10/2020 BB BP 137.5kg*3*3 PB for reps Face pulls 8*4 Cable rows 130lb*10*2 Chest supported DB rows 30kg*5 32.5kg*5 30kg*5 Front squats 120kg*1 140kg*1 130kg*2 + 120kg*2 + 100kg*2 + 60kg*5 Standing DB rows 40kg*5 +35kg*5 + 30kg*5 Note: Bench was hard, 3rd set closed my eyes on the last rep lol. Front squats 140kg was slow, all other reps were fine. Share this post Link to post Share on other sites
ohjoshua 15 Report post Posted October 27 Monday 26/10/2020 OHP 65kg*5*5 Pull ups / chin ups 9kg*5*5 Pull overs 30kg*5 40kg*5 45kg*5 50kg*5 Hammer curlz 20kg*5 22kg*5 25kg*5 (not good form) 20kg*5 Pull overs felt great, tris nice and sore today Share this post Link to post Share on other sites
ohjoshua 15 Report post Posted October 30 Wednesday 28/10/2020 BB BP 120kg*2*6 Face pulls 8*4 Seated cable rows 10*4 Squats 100kg*5*3 140kg*2*4 Note: squats still trying to get form right, coming forward a bit with knees at 140kg Share this post Link to post Share on other sites
ohjoshua 15 Report post Posted October 30 Friday 30/10/2020 BB BP 145kg*2*2 PB for reps Face pulls + rotor cuff external 8*6 + 12*3 Front squats 100kg*2*3 110gk*2 120kg*2 Note: I didnt get much sleep last night and had too much to drink, but still got the bench. Second set of bench was easier than the first. Getting ready for new 1RM next week. Share this post Link to post Share on other sites
gazza 98 Report post Posted October 30 1 hour ago, ohjoshua said: Friday 30/10/2020 BB BP 145kg*2*2 PB for reps Face pulls + rotor cuff external 8*6 + 12*3 Front squats 100kg*2*3 110gk*2 120kg*2 Note: I didnt get much sleep last night and had too much to drink, but still got the bench. Second set of bench was easier than the first. Getting ready for new 1RM next week. Nice benching! Gotta be happy with that. Share this post Link to post Share on other sites
ohjoshua 15 Report post Posted October 30 3 minutes ago, gazza said: Nice benching! Gotta be happy with that. yes I am, I like this bench program. but last couple of weeks on it have been quite tough. I might just increase by 2.5kg next time I run it (I increased by 5kg last time) Share this post Link to post Share on other sites
ohjoshua 15 Report post Posted November 13 I failed 1RM last week, bum left bench.... ok back to it Just had a small 1 week break and today did a total body. Bench press 100kg*5 110kg*5 120kg*5 130kg*5 (5RM PB) 100kg*10 + 60kg*10 Supine rows bw 8reps 5 sets Face pulls 2 sets 8 reps Squats singles up to 170kg Pull ups 3-5 reps 5 sets OHP 60kg*3*2 Push press 70kg*3 80kg*3 90kg*3 Note: 5 reps at 130kg all quite fast, not a 10 RPE (maybe a 9) 1 gazza reacted to this Share this post Link to post Share on other sites
ohjoshua 15 Report post Posted November 16 Sunday 15/11/2020 Face pulls + rotor cuffs 8*3 + 12*3 A1 OHP 40kg*8*2 50kg*5 60kg*5 70kg*5*2 A2 Pull ups / chins ups bw*5*2 10kg*5*2 bw*10 Front squats 100kg*5*3 DB Pull overs 35kg*5 45kg*6 50kg*6 DB sup curlz 20kg*5*3 Share this post Link to post Share on other sites
ohjoshua 15 Report post Posted November 16 oh shoulder is still a bit sore :( I have been doing a bit of stretches for it Share this post Link to post Share on other sites
ohjoshua 15 Report post Posted November 18 Thursday 19/11/2020 Face pulls + ex rotor cuffs (8 + 12 )*3 Bench press 60kg*8 80kg*5 100kg*3 120kg*3 130kg*3 140kg*3 3RM PB 100kg*15 DB rows 30kg*5 35kg*5 32.5kg*6*2 DL 70kg*3 120kg*3 170kg*2 190kg*1*3 note: all felt ok, but shoulder still sore (not on any movement this work out) but cannot do 5kg DB lat hold (weekly gym challenge - 2weeks free membership) which I could have won if not injured :( 1 gazza reacted to this Share this post Link to post Share on other sites
ohjoshua 15 Report post Posted November 23 Sunday 22/11/2020 Face pulls, lat raise and ex rotar 3 sets OHP 20kg*8 30kg*8 40kg*5 50kg*5 60kg*3 70kg*3*2 5kg lat hold 1min 1 min 11 sec pull overs 40kg*7 45kg*7 50kg*7 Sup curlz 22.5K*5*2 20kg*6 Share this post Link to post Share on other sites
ohjoshua 15 Report post Posted November 25 24/11/2020 Bench press 60kg*8 70kg*8 110kg*5*5 Cable rows 90kg*8 160kg*5 200lb*5*3 Box squats 120kg*5*5 1 gazza reacted to this Share this post Link to post Share on other sites
ohjoshua 15 Report post Posted Tuesday at 09:21 AM Tuesday 01/12/2020 Face pulls + ext cable rotars 8 + 10 *3 OHP A1 40kg*8 50kg*5 60kg*5 70kg*5*3 Pull ups / chin ups A2 bw*5*2 10kg*5*2 bw*5*2 bw*8 Front squats 100kg*5 110kg*5*2 Pull overs B1 40kg*8 50kg*8 DB sup curlz 20kg*6,6,8 Note: I have been a bit lazy and need to try and get in more often. Share this post Link to post Share on other sites
ohjoshua 15 Report post Posted yesterday at 03:32 AM Thursday 03/12/2020 Bench press 60kg*8 80kg*5 100kg*5 110kg*5 120kg*5 125kg*5 120kg*5 Bench DB rows (single arm) 35kg*5*5 40kg*5 Squats 120kg*5*5 Leg press 10, 12, 15 reps Share this post Link to post Share on other sites
ohjoshua 15 Report post Posted 4 hours ago lets are sore after leg press lol Share this post Link to post Share on other sites
