ohjoshua Posted February 27, 2022 Author Report Share Posted February 27, 2022 27/02/2022 Sunday DB Bench press 30kg*10 40kg*8 45kg*6 50kg*3*8 (PB for reps) Bent over rear raises 15kg*10 17kg*10 20kg*10 22kg*10 20kg*2*10 High bar squats 100kg*5 120kg*5 140kg*5 120kg*5 110kg*5 Note: Feeling a lot stronger on the DB BP, maybe the creatine is doing its job. Body weight is also slowly coming down, have been tracking the eating on my fitness pal gazza 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 28, 2022 Author Report Share Posted February 28, 2022 Monday 28/02/2022 OHP 60kg*5 70kg*5 80kg*6 PB 60kg*2*5 Chin ups bw*2*6 10kg*6 10kg*4*8 Volume PB I think Front squats 130kg*3*3 Volume PB 100kg*5 Nortick culrz bw*4*8 Standing calf raises 40kg*4*12 Note: Feeling great, getting stronger on everything! go creatine lol. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 6, 2022 Author Report Share Posted March 6, 2022 Sunday 07/03/2022 DB BP 30kg*10 40kg*8 45kg*8 40kg*10 DB Rear rasies 15kg*10 17kg*10 20kg*10 15kg*10 High bar squats 100kg*3 120kg*2 140kg*1 160kg*1 140kg*2 Note: had a week off training, slipped into a bottle :( still feel pretty bad today. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 7, 2022 Author Report Share Posted March 7, 2022 07/03/2022 OHP 40kg*8 60kg*5 PUsh Press 80kg*5 90kg*4*5 Lat pull down 160;-200lb*6*10 Low bar squats 110kg*1 130kg*1 150kg*5*2 close stance sumo deadlift - feet just outside hands and narrow grip 110kg*3 130kg*3 Note: Push press was strong, but some reps a bit shaky. Low bar squat quite easy, feeling strong going deep. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 10, 2022 Author Report Share Posted March 10, 2022 Thursday 10/03/2022 Low bar squats 110kg*1 130kg*1 150kg*2*1 Deadlifts 230kg*1 PB 160kg*3 https://www.youtube.com/watch?v=q35xlBHSt_s DB BP 30kg*8 40kg*8 50kg*2*8 40kg*8 Supine rows bw*4*10 Note: good session, but grip was slipping a bit on the deadlift. Bar was smooth and thick, not a good bar. gazza 1 Quote Link to comment Share on other sites More sharing options...
gazza Posted March 10, 2022 Report Share Posted March 10, 2022 Awesome dead! Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 11, 2022 Author Report Share Posted March 11, 2022 8 hours ago, gazza said: Awesome dead! Cheers bro, grip is not normally an issue for me. was slippery Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 11, 2022 Author Report Share Posted March 11, 2022 Friday quick session OHP 40kg*4*12 Lat pull down 150kg*8 120kg*3*12 Front squats 70kg*10 90kg*8 NOte: semi deload session and pump Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 14, 2022 Author Report Share Posted March 14, 2022 13/03/2022 DB BP 40kg*5*10 DB row 40kg*5*8 High bar squat 135kg*4*5 some good morning cables and abbs Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 16, 2022 Author Report Share Posted March 16, 2022 Wednesday 16/03/2022 OHP 40kg*8 60kg*5 Push press 80kg*5 90kg*5*5 Pull ups bw*6,8 Chin ups 10kg*5*8 (weighted volume PB) Low bar squats 110kg*1 130kg*1 140kg*1 150kg*2*5 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 20, 2022 Author Report Share Posted March 20, 2022 Sunday 20/03/2022 DB BP 40kg*3*12 Seated cable rows 75kg*12 85kg*12,15 DB pull overs 40kg*10 50kg*8 40kg*10 Squats 120kg*1 140kg*1 150kg*1 160kg*1 170kg*1 180kg*1 140kg*6 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 23, 2022 Author Report Share Posted March 23, 2022 Wednesday OHP 60kg*5 70kg*2 80kg*3*5 volume P Lat pull downs 120lb*10 160lb*10 120kg*10 140kg*10 Front squats 60kg*3 80kg*1 100kg*1 120kg*1 140kg*2*2 gazza 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 24, 2022 Author Report Share Posted March 24, 2022 Thursday Squats 100kg 140kg 160kg 170kg 182kg 140kg*10 Db BP 40kg*4*12 Bent over BB row 80kg*4*8 DB curz 17.5kg*3*8 Tri push downs 75kg*3*12 Note: Db bench was a real struggle today Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 26, 2022 Author Report Share Posted March 26, 2022 Saturday 26/03/2022 Ohp 60kg*5 70kg*5*5 Pull ups / chin ups Bw*7*6 Dead lift 180kg*2*5 Hip thrust 100kg*10 120kg*10 140kg*10 Standing calf raise Abb wheel Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 29, 2022 Author Report Share Posted March 29, 2022 Tuesday 29/03/2022 BB bp 80kg*8 100kg*8 110kg*2*8 Chest support machine rows 70kg*8,10 80kg*8,10 High bar squats 120kg*8 130kg*2*8 SLDL 26kg kettle bell*30 Nortick curlz bw*2*8 Standing calf raises 35kg*4*12 Note: first time BB bp, felt pretty strong Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 1, 2022 Author Report Share Posted April 1, 2022 Friday 01/04/2022 OHP 40kg*8 60kg*5 70kg*2 80kg*5 90kg*1 60kg*2*12 Chin ups bw*2*5 10kg*5 20kg*5*5 Squats 1*rep up to 170kg Front squats 1*rep up to 150kg (PB equal, was hard) 110kg*10 (reps at 110kg pb) RDL 60kg*10 110kg*15 Note: for some reason tweaked by back a bit on the warm ups of either OHP or Pull ups. Then I felt it a bit on the RDL last few reps, a bit twingy now, my back has been so good for ages, I need to be careful. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 3, 2022 Author Report Share Posted April 3, 2022 Sunday 3/04/2022 Db curls 12.5kg*4*12 French press 20kg*4*12 Ez bar curls 45kg*4*12 Skull crushers 45kg*4*12 Push downs 75kg*3*10 Cable curls single arm 10kg*3*12 Walking lunges 20 sec rest Bw*5*9 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 4, 2022 Author Report Share Posted April 4, 2022 Tuesday 05/04/2022 DB BP 30kg*8 40kg*8 45kg*6 50kg*8 BB BP 60kg*2 100kg*2 120kg*2 130kg*2 140kg*2 Walking lunges bw*13 12kg kettle bell*13 bw*13 Note: signed up to the gym down stairs fitness first which is closer should help me go more. I am a bit disappointed with my progress during my time with DB BP, I spent a while doing it and only increased a few reps. going to go back to BB, maybe just use DB for extra volume after. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 8, 2022 Author Report Share Posted April 8, 2022 Thursday 08/4/2022 OHP 85kg*4*2 Lat pull downs 100kg*6 115kg*6 110kg*2*6 pull ups bw*5*6 Seated DB OHP 20kg*3*12 Squats 100kg*2 140kg*2 160kg*2 170kg*2 Lunges and sled pulls Note: squats felt great today nice an poppy. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 10, 2022 Author Report Share Posted April 10, 2022 Friday 10/04/2022 BB BP paused 100kg*2 110kg*2 120kg*4*2 T bar rows 60kg*4*12 DB curlz 17kg*8 20kg*2*8 DB pull overs 35kg*8 45kg*2*8 Nortick curlz bw*3*8 Standing calf raises 50kg*3*15 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 10, 2022 Author Report Share Posted April 10, 2022 Sunday 10/04/2022 Y-T-W DB raises 7.5kg*2*8 OHP 60kg*5 70kg*2 75kg*4*2 Pull ups - wide grip bw*4*6 Dead lifts - smaller plates 100kg*3 140kg*3 180kg*2*6 BB shrugs 140kg*15 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 11, 2022 Author Report Share Posted April 11, 2022 Monday 11/04/2022 BB BP 100kg*2 130kg*2 140kg*3*2 DB BP 35kg*10 40kg*2*10 Squats 100kg*2 140kg*2 160kg*2 180kg*2 DB lunges and sledge pulls Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 18, 2022 Author Report Share Posted April 18, 2022 Friday 15/04/2022 OHP 60kg*5 70kg*2 80kg*1 85kg*1 90kg*1 97.5kg*1 PB 80kg*3 60kg*10 Pull ups bw*6 10kg*5 20kg*3 25kg*5*3 Front squats 100kg*3*8 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 18, 2022 Author Report Share Posted April 18, 2022 Saturday 17/04/2022 Bench press 140kg*3 120kg*2*8 Seated rows stack*12,15,15,15 Squats 150kg*3*5 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 19, 2022 Author Report Share Posted April 19, 2022 Tuesday 19/04/2022 OHP 77kg*5*5 Neutral grip pull ups bw*8*8 Front squats 100kg*4*8 Note: OHP and front squats were challenging, front squats because its lots of work, OHP was heavy. The pull ups were easy even the last set. OHP was exactly 80% of my new 1RM. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.