BarBrother Posted November 10, 2013 Author Report Share Posted November 10, 2013 BW - 89-90kg Monday - Legs Squat x 60 x 10 x 5Leg Curl x 10 x 4Leg Ext x 10 x 430 min workout, first time squatiing since back injury. Going very light. Until the end of the year it will be all technique work and getting confidence back. New weekly SplitMonday - LegsTuesday - BackWednesday - BenchThursday - RESTFriday - DB's benchSaturday - Conditionign + AccSunday - Shoulders and Triceps Quote Link to comment Share on other sites More sharing options...
BarBrother Posted November 11, 2013 Author Report Share Posted November 11, 2013 First Pic is taken 6-7 weeks ago at Approx 95-96kgCurrent pic was taken today at Approx 89-90kg Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted November 11, 2013 Report Share Posted November 11, 2013 Getting your summer shred on, mate? Quote Link to comment Share on other sites More sharing options...
BarBrother Posted November 11, 2013 Author Report Share Posted November 11, 2013 Just trying not to look liek shit lol. Im happy with my bodyweight atm. Will keep my diet and trainign the same and if i get leaner than thats a bonus. Tuesday - BackWide Pullups x BW x 15 x 3DB Rows x 30 x 10/10 x 4Seated cable row x 15 x 3 Quote Link to comment Share on other sites More sharing options...
BarBrother Posted November 13, 2013 Author Report Share Posted November 13, 2013 Wednesday - pressing bench with 1 band x 95 x 8 x 3dips + 25 x 10 x 4close inc x 60 x 12 x 3 Quote Link to comment Share on other sites More sharing options...
BarBrother Posted November 15, 2013 Author Report Share Posted November 15, 2013 Friday -pressingdb press x 40 x 10 x 4inc db x30 x10 x3dv fly x 15 x 320 mins treadmill Quote Link to comment Share on other sites More sharing options...
BarBrother Posted November 16, 2013 Author Report Share Posted November 16, 2013 Saturday- assistance10m treadmillpullups + landmines x 10 x 4bench pull + toe to bar x 10 x 3hang clean x ab crunch x 10 x 3 Quote Link to comment Share on other sites More sharing options...
BarBrother Posted November 17, 2013 Author Report Share Posted November 17, 2013 Sunday -pressingmed grip board press x 120 x 3 x 2db shoulder press x 25 x 12 x 3rev fly x 15 x 3side raises x 12 x 3 Quote Link to comment Share on other sites More sharing options...
BarBrother Posted November 19, 2013 Author Report Share Posted November 19, 2013 Tuesday - backpullups x 15+10kg x 10 x 3wide cable row x 12 x 4db row x 35 x 8/8 x 4lpd x 12 x 3 Quote Link to comment Share on other sites More sharing options...
BarBrother Posted November 20, 2013 Author Report Share Posted November 20, 2013 Wednesday - pressingcomp bench x 100 x 5 . 105 x 5. 110 x 5 x 2dips + 30 x 10 x 3 happy with the strength with the bodyweight around 88kg Quote Link to comment Share on other sites More sharing options...
BarBrother Posted November 21, 2013 Author Report Share Posted November 21, 2013 Thursday - legssquats x 60 x 10 x 5sumo deadlift x 60 x 10 x 3conventional x 60 x 10 x 3leg ect x 20 x 3leg curl x 20 x 3 Quote Link to comment Share on other sites More sharing options...
BarBrother Posted November 23, 2013 Author Report Share Posted November 23, 2013 Saturday - AccA few pressing movments, shoulders were very tight. Decided to do some cardio Treadmill 30mins @ L10 Quote Link to comment Share on other sites More sharing options...
BarBrother Posted November 25, 2013 Author Report Share Posted November 25, 2013 Monday- circuit 1000m row10 cleans + 20 twists 750m rowx 20 on swings + 20 tucks500m row 20 x db rows + 10 reverse crunches 250m row 30s sb hold+ 10 facepulls Quote Link to comment Share on other sites More sharing options...
BarBrother Posted November 26, 2013 Author Report Share Posted November 26, 2013 Tuesday - pressingbench x 100 x 10 x 3db press x 30 x 12 x 3cable flys x 15 x 3 Quote Link to comment Share on other sites More sharing options...
BarBrother Posted November 27, 2013 Author Report Share Posted November 27, 2013 Thursday - LegsSquat x 80 x 10 x 4Sumo Dead x 80 x 5 x 3Conv Dead x 80 x 5 x 3Leg Ext x 15 x 3Leg Curl x 15 x 3 Quote Link to comment Share on other sites More sharing options...
BarBrother Posted November 29, 2013 Author Report Share Posted November 29, 2013 Friday - backpullups + 15kgx 8 x 4bb row x 10 x 4pulldowns x 15 x 3seated row x 15 x 3 Quote Link to comment Share on other sites More sharing options...
BarBrother Posted November 30, 2013 Author Report Share Posted November 30, 2013 Saturday - Bench TestBW 88kg after breakfast (down 7kg since Sept)Looking for my touch and go 1RMBench upto 100 x 2Test:120 x 1 - Good Lift130 x 1 - Good lift135 x 1 - I got it but the fucking spotter after being repeatedly told to keep his hands in his pockets until i was choking touched the bar as I was locking it out. Pretty happy but still left with that hollow feeling. Didnt try it again as shoudler have been pretty sore from the 3 pressing sessions per week.Happy with this @ 88kg BW. PB in a COmp at 93kg is 135 with a pause. Hopefully get more than that next year when I get back upto comp weight.20 mins walking on the treadmill Quote Link to comment Share on other sites More sharing options...
BarBrother Posted December 1, 2013 Author Report Share Posted December 1, 2013 Monday - ShouldersUpright Row x 40 x 10 x 4Inc Bench x 60 x 15 x 4Db raises x 12 x 4BB raises x 15 x 3 Quote Link to comment Share on other sites More sharing options...
BarBrother Posted December 2, 2013 Author Report Share Posted December 2, 2013 Tuesday - ComboSquats x 100 x 8 x 4 + Pullups x BW x 10 x 4Deadlifts x 100 x 6 x 3 + trx row x 10 x 3 Quote Link to comment Share on other sites More sharing options...
BarBrother Posted December 10, 2013 Author Report Share Posted December 10, 2013 Tuesday - LegsSquat x 110 x 8 x 4Deadlift x 110 x 6 x 4Leg Curl x 12 x 3Leg Ext x 12 x 3 Quote Link to comment Share on other sites More sharing options...
BarBrother Posted December 11, 2013 Author Report Share Posted December 11, 2013 Wednesday - chestbench x 100 x 10 x 3inc db x 30 x 15 x 3db fly x 10 x 3 Quote Link to comment Share on other sites More sharing options...
BarBrother Posted December 15, 2013 Author Report Share Posted December 15, 2013 Sunday - every thing 15 min treadmillpullups x 15 x 4seated row x 12 x 4lpd x 10 x 4 15 min treadmillbb shoulder press x 10 x 4side raises x 10 x 4 Quote Link to comment Share on other sites More sharing options...
BarBrother Posted December 16, 2013 Author Report Share Posted December 16, 2013 Monday - legshi bar squats x 120 x 8 x 4conv deads x 120 x 5 x 5leg ext x 10 x 3ghr x 8 x 3 Quote Link to comment Share on other sites More sharing options...
BarBrother Posted December 18, 2013 Author Report Share Posted December 18, 2013 Wednesday - chestdb bench x 40. 10 x 3inc bench x 60 x 12 x 3db fly x 15 x 3 Quote Link to comment Share on other sites More sharing options...
BarBrother Posted December 21, 2013 Author Report Share Posted December 21, 2013 Saturday - back and abbspullups x 10 x 4sb crunch x 10 x 4bench pull x 10 x 4leg tucks x 10 x 4shrugs x 10 x 4landmines x 10 x 4back ext x 10 x 3pronehold x 30s x 3 Quote Link to comment Share on other sites More sharing options...
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