Old Bull Posted September 2, 2018 Author Report Share Posted September 2, 2018 Tuesday 28th AugustJacked and Sometimes TannedMicro-cycle 3 Week 1 Day 2Overhead Press 20kgs 6рХ3п 22.5kgs 6рХ2п Total: 30 Lifts Side Delt Raise 5lbs 8рХ5п Total: 40 Lifts Rear Delt Raise 5lbs 8рХ5п Total: 40 Lifts Front Delt Raise 5lbs 8рХ5п Total: 40 Lifts Dips Assisted 84kgs 10рХ5п Total: 50 Lifts Tricep push Downs 45kgs 8рХ5п Total: 40 Lifts Mini Band Tris White Band 25рХ1п Total: 25 Lifts Notes: Squat: 1st day of the hypertrophy phase Shoulders and Tris it was. They may look big but they have no firepower and judging by the weights lifted it is pretty evident. But we have to start somewhere so reps of 6-8 as we start. Notes: Micro-cycle 3 Week 1, interesting day think I will feel it tomorrow. Quote for the Month:"A Powerlifter does not give up what he loves, he finds the love in what he does." - OB1 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 2, 2018 Author Report Share Posted September 2, 2018 Wednesday 29th AugustJacked and Sometimes TannedMicro-cycle 3 Week 1 Day 3Legs Leg Press 40kgs 8рХ1п 80kgs 8рХ1п 120kgs 8рХ1п 140kgs 8рХ2п Total: 40 Lifts Leg Extension 4 Plates 8рХ1п 5 Plates 8рХ4п Total: 40 Lifts Hack Squat 20kgs 8рХ5п Total: 40 Lifts Notes: Squat: 2nd day of the hypertrophy phase Legs. Like the shoulders all show and no go. Did leg Press Leg Extension and the Hack Squat 120 lifts to start will add 2-5 reps per week till I get to 20 reps. Notes: Micro-cycle 3 Week 1, a little better than yesterday felt the legs by the time I finished the extensions interesting feeling (DOMS). Quote for the Month:"A Powerlifter does not give up what he loves, he finds the love in what he does." - OB1 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 3, 2018 Author Report Share Posted September 3, 2018 Thursday 30th AugustJacked and Sometimes TannedMicro-cycle 3 Week 1 Day 4Back n Bis Pull Conventional 70kgs 5рХ1п 90kgs 5рХ1п 110kgs 5рХ1п Total: 25 Lifts Good Mornings 20kgs 5рХ1п 40kgs 5рХ1п 50kgs 5рХ2п Total: 20 Lifts Chest Supported Rows 10kgs 8рХ1п 15kgs 8рХ4п Total: 40 Lifts Lat Pull Downs Fat Bar 35kgs 8рХ1п 40kgs 8рХ4п Total: 40 Lifts Gunz's Z Bar 15kgs 10рХ5п Total: 50 Lifts Gunz's Hammer Curls 15lbs 10рХ5п Total: 50 Lifts Notes: Back and Biceps: 3rd day of the hypertrophy. Conventional Pull good mornings and Pull Downs with some Biceps thrown in. Notes: Micro-cycle 3 Week 1, a little better than yesterday DOMS coming in hard today. Quote for the Month:"A Powerlifter does not give up what he loves, he finds the love in what he does." - OB1 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 3, 2018 Author Report Share Posted September 3, 2018 Friday 31st AugustJacked and Sometimes TannedMicro-cycle 3 Week 1 Day 5Chest Incline Bench Press 20kgs 6рХ1п 22.5kgs 6рХ1п 25kgs 6рХ1п 27.5kgs 6рХ1п 30kgs 6рХ1п 307.5kgs 6рХ1п Total: 36 Lifts Good Mornings 20kgs 5рХ1п 40kgs 5рХ1п 50kgs 5рХ2п Total: 20 Lifts Dumb Bell Flyes 5lbs 8рХ5п Total: 40 Lifts Dumb Bell Press 25lbs 8рХ1п 35lbs 8рХ1п 40lbs 8рХ1п 45lbs 8рХ1п Total: 32 Lifts Pull Down Abs 40kgs 5рХ5п Total: 40 Lifts Notes: Chest: 5th day of the hypertrophy. Incline which is pretty weak and Flyes and DB Press same as incline. Notes: Micro-cycle 3 Week 1, The end of the 1st week and a what a wake up call weak weak weak DOMS and all sorts of pain going on. Quote for the Month:"A Powerlifter does not give up what he loves, he finds the love in what he does." - OB1 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 3, 2018 Author Report Share Posted September 3, 2018 Monday 3rd SeptemberJacked and Sometimes TannedMicro-cycle 3 Week 1 Day 1Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п m/s .59 .55 .49 last week m/s .66 .50 .54 140kgs 3рХ1п m/s .52 .47 .50 last week m/s .45 .47 .52 160kgs 3рХ1п m/s .44 .46 .40 last week m/s .44 .44 .44 170kgs 3рХ1п m/s .30 .35 .37 last week @ 180kgs m/s .33 .33 .33 Total: 18 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п m/s .43 .48 .40 last week m/s .51 .50 .42 80kgs 3рХ1п m/s .44 .46 .42 last week m/s .34 .34 .27 90kgs 3рХ1п m/s .40 .37 .28 last week m/s .28 .25 .27 95kgs 5рХ1п m/s .39 .24 .29 .26 .19 last week @ 100kgs m/s .23 .17 Total: 17 Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п m/s .52 .52 .56 last week m/s .54 .57 .56 130kgs 3рХ1п m/s .47 .47 .47 last week m/s .43 .41 .46 150kgs 3рХ1п m/s .40 .29 .28 last week m/s .31 .37 .33 Total: 12 Lifts All Lifts 47Notes: Squat: Primary Day Cent C44, 2nd day back repeat of last weeks numbers. A bit wider on the stance all reps above .4 which was a good sign. Did not go to 180 did 170 instead better choice. Press: Comp Bench Overload XL. Last week only managed a double at 100, so this week went to 95 and repped out got 5 reps. Pull: C44 Sumo wider stance same as last week speed just a bit slower but will work on this. Notes: Micro-cycle 3 Week 1, A good session for 2nd day back technique changes happening. Quote for the Month:"Fear is Temporary Regret is Forver" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 4, 2018 Author Report Share Posted September 4, 2018 Tuesday 4th SeptemberJacked and Sometimes TannedMicro-cycle 3 Week 2 Day 7Overhead Press 20kgs 6рХ2п 22.5kgs 6рХ3п Total: 30 Lifts Side Delt Raise 5lbs 8рХ5п Total: 40 Lifts Rear Delt Raise 5lbs 8рХ5п Total: 40 Lifts Front Delt Raise 5lbs 8рХ5п Total: 40 Lifts Dips Assisted 84kgs 10рХ5п Total: 50 Lifts Tricep push Downs 9 Plates 8рХ5п Total: 40 Lifts Mini Band Tris White Band 30рХ1п Total: 30 Lifts Notes: Squat: 2 week on Shoulders and Tris. Just repeated last weeks numbers and reps, will go up on reps next week and maybe a slight increase in weight. Notes: Micro-cycle 3 Week 1, another interesting day. Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 4, 2018 Author Report Share Posted September 4, 2018 Wednesday 5th SeptemberJacked and Sometimes TannedMicro-cycle 3 Week 2 Day 8Legs Leg Press 40kgs 8рХ1п 80kgs 8рХ1п 120kgs 8рХ1п 140kgs 8рХ2п Total: 40 Lifts Leg Extension 4 Plates 8рХ1п 5 Plates 8рХ4п Total: 40 Lifts Hack Squat 20kgs 8рХ5п Total: 40 Lifts Pull Down Abs 40kgs 10рХ5п Total: 40 Lifts Notes: Legs: hypertrophy phase Legs, repeat of last weeks reps and sets. A bit wary as the DOMs were going for about 4 days after, added in some core work today too.. Notes: Micro-cycle 3 Week 2, Seemed a bit better legs were sore after the workout this week maybe a little pump. Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 6, 2018 Author Report Share Posted September 6, 2018 Thursday 6th SeptenberJacked and Sometimes TannedMicro-cycle 3 Week 2 Day 9Back n Bis Pull Conventional 70kgs 5рХ1п 90kgs 5рХ1п 110kgs 5рХ3п Total: 25 Lifts Good Mornings 20kgs 5рХ1п 40kgs 5рХ1п 50kgs 5рХ1п 60kgs 5рХ2п Total: 20 Lifts Chest Supported Rows 10kgs 8рХ1п 15kgs 8рХ4п Total: 40 Lifts Lat Pull Downs Fat Bar 35kgs 8рХ1п 40kgs 8рХ4п Total: 40 Lifts Gunz's Z Bar 15kgs 10рХ5п Total: 50 Lifts Gunz's Hammer Curls 20lbs 10рХ5п Total: 50 Lifts Notes: Back and Biceps: 2 week of the hypertrophy. Conventional Pull good mornings and Pull Downs with some Biceps thrown in. Notes: Micro-cycle 3 Week 2, a little better than last weeks 1st day. Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 6, 2018 Author Report Share Posted September 6, 2018 Friday 7th SeptemberJacked and Sometimes TannedMicro-cycle 3 Week 2 Day 10Chest Incline Bench Press 20kgs 6рХ1п 25kgs 6рХ1п 30kgs 6рХ1п 35kgs 6рХ1п 40kgs 6рХ1п Total: 30 Lifts Dumb Bell Flyes 10lbs 10рХ5п Total: 50 Lifts Dumb Bell Press 30lbs 8рХ1п 35lbs 8рХ1п 40lbs 8рХ1п 45lbs 8рХ2п Total: 40 Lifts Cable Flyes Upper 2 plates 10рХ3п Total: 30 Lifts Cable Flyes Lower 2 Plates 10рХ3п Total: 30 Lifts Pull Down Abs 40kgs 8рХ3п Total: 24 Lifts Notes: Chest: 8th day of the hypertrophy. Incline which is pretty weak up to 40kgs lol and both Flyes and DB Press same as incline weak. Notes: Micro-cycle 3 Week 2, The end of the 2nd week and a bit better than last week but not by much. Very light DOMs this week Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 9, 2018 Author Report Share Posted September 9, 2018 Monday 10th SeptemberJacked and Sometimes TannedMicro-cycle 3 Week 3 Day 11Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 170kgs 3рХ1п 170kgs 3рХ1п Total: 21 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 97.5kgs 6рХ1п Total: 21 Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п Total: 15 Lifts All Lifts 47Notes: Squat: Primary Day Cent C44, 3rd day back repeat of last weeks numbers did 2 tops sets. A bit wider on the stance only 1 rep out of 6 below .4 so a good day and better depth too. Press: Comp Bench Overload XL. Last week managed 5 reps @ 95kgs was going to go to a 100 but decided on 97.5kgs got 6 reps will be a 100 next week. Pull: C44 Sumo wider stance same as last week speed a lot better and did 2 works sets @ 150kgs. Notes: Micro-cycle 3 Week 3, A more productive session overall the emphasis on improving technique. Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 10, 2018 Author Report Share Posted September 10, 2018 Tuesday 11th SeptemberJacked and Sometimes TannedMicro-cycle 3 Week 3 Day 12Overhead Press 20kgs 6рХ1п 22.5kgs 6рХ1п 25kgs 6рХ3п Total: 30 Lifts Side Delt Raise 5lbs 8рХ5п Total: 40 Lifts Rear Delt Raise 5lbs 8рХ5п Total: 40 Lifts Front Delt Raise 5lbs 8рХ5п Total: 40 Lifts Dips Assisted 84kgs 10рХ5п Total: 50 Lifts Tricep push Downs 8 Plates 12рХ5п Total: 60 Lifts Mini Band Tris White Band 50рХ1п Total: 50 Lifts Notes: Squat: 2 week on Shoulders and Tris. Went up on the shoulder press by 2.5kgs felt ok still weak and repeated all the other sets and reps from last week. Notes: Micro-cycle 3 Week 3, a better day. Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 12, 2018 Author Report Share Posted September 12, 2018 Wednesday 12th SeptemberJacked and Sometimes TannedMicro-cycle 3 Week 3 Day 13Legs Leg Press 40kgs 8рХ1п80kgs 8рХ1п120kgs 8рХ1п160kgs 8рХ2пTotal: 40 Lifts Leg Extension 4 Plates 8рХ1п5 Plates 8рХ4пTotal: 40 Lifts Hack Squat 20kgs 8рХ5пTotal: 40 Lifts Pull Down Abs 40kgs 10рХ5пTotal: 40 Lifts Notes: Legs: hypertrophy phase Legs, repeat of last weeks reps and sets. A bit wary as the DOMs were going for about 4 days after, added in some core work today too.. Notes: Micro-cycle 3 Week 3, Acclimatizing to the leg day maybe a better pump. Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 12, 2018 Author Report Share Posted September 12, 2018 Thursday 13th SeptemberJacked and Sometimes TannedMicro-cycle 3 Week 3 Day 14Back n Bis Pull Conventional 70kgs 5рХ1п 90kgs 5рХ1п 110kgs 5рХ3п Total: 25 Lifts Good Mornings 20kgs 5рХ1п 40kgs 5рХ1п 60kgs 5рХ3п Total: 20 Lifts Chest Supported Rows 10kgs 8рХ1п 15kgs 8рХ4п Total: 40 Lifts Lat Pull Downs Fat Bar 35kgs 8рХ1п 40kgs 8рХ1п 60kgs 8рХ3п Total: 40 Lifts Gunz's Z Bar 15kgs 12рХ5п Total: 60 Lifts Gunz's Hammer Curls 20lbs 10рХ5п Total: 50 Lifts Notes: Back and Biceps: 3rd week of the hypertrophy. Conventional Pull good mornings and Pull Downs with some Biceps thrown in. Notes: Micro-cycle 3 Week 3, a little better than last week back still weak. Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 13, 2018 Author Report Share Posted September 13, 2018 Friday 14th SeptemberJacked and Sometimes TannedMicro-cycle 3 Week 3 Day 15Chest Incline Bench Press 20kgs 6рХ1п 30kgs 6рХ1п 40kgs 6рХ3п Total: 30 Lifts Dumb Bell Flyes 10lbs 10рХ5п Total: 50 Lifts Dumb Bell Press 35lbs 10рХ1п 45lbs 10рХ4п Total: 50 Lifts Cable Flyes Upper 3 plates 10рХ4п Total: 40 Lifts Cable Flyes Lower 2 Plates 10рХ4п Total: 40 Lifts Pull Down Abs 45kgs 6рХ4п Total: 24 Lifts Notes: Chest: 12th day of the hypertrophy. Incline which is pretty weak up to 40kgs for 3 sets last week 1 set so an improvement also with DB Press flyes the same as last week. Notes: Micro-cycle 3 Week 3, The end of the 3rd week and better than last week little steps. Very light DOMs again this week adaptation Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 16, 2018 Author Report Share Posted September 16, 2018 Monday 17th SeptemberJacked and Sometimes TannedMicro-cycle 3 Week 4 Day 16Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 170kgs 3рХ1п 170kgs 3рХ1п Total: 21 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 100kgs 6рХ1п Total: 21 Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п Total: 15 Lifts All Lifts 57Notes: Squat: Primary Day Cent C44, 4th day back repeated last weeks numbers with two top sets. A bit wider on the stance All reps over .4 and depth a lot better. Press: Comp Bench Overload XL. Last week managed 6 reps @ 97.5kgs went to a 100 and got 6. Pretty pleased with this. Pull: C44 Sumo wider stance same as last week speed a lot slower maybe had something to do with the weekends eating. Notes: Micro-cycle 3 Week 3, A more productive session over the Squat and bench but deads the food is letting me down. Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 17, 2018 Author Report Share Posted September 17, 2018 Tuesday 18th SeptemberJacked and Sometimes TannedMicro-cycle 3 Week 4 Day 17Overhead Press 20kgs 6рХ1п 25kgs 6рХ2п 27.5kgs 6рХ21п Total: 30 Movements Side Delt Raise 5lbs 8рХ5п Total: 40 Movements Rear Delt Raise 5lbs 8рХ5п Total: 40 Movements Front Delt Raise 5lbs 8рХ5п Total: 40 Movement Dips Assisted 84kgs 10рХ5п Total: 50 Movements Tricep push Downs 8 Plates 12рХ5п Total: 60 Movements Mini Band Tris White Band 60рХ1п Total: 60 Movements Notes: Squat: 4th week on Shoulders and Tris. Went up on the shoulder press by 2.5kgs still weak and repeated all the other sets and reps from last week. Notes: Micro-cycle 3 Week 4, little steps. Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 18, 2018 Author Report Share Posted September 18, 2018 Wednesday 19th SeptemberJacked and Sometimes TannedMicro-cycle 3 Week 4 Day 18Legs Leg Press 80kgs 8рХ1п 120kgs 8рХ1п 160kgs 8рХ3п Total: 40 Lifts Leg Extension 4 Plates 8рХ1п 5 Plates 8рХ4п Total: 40 Movements Hack Squat 20kgs 10рХ5п Total: 50 Movements Pull Down Abs 45kgs 8рХ5п Total: 40 Movements Notes: Legs: hypertrophy phase Legs, repeat of last weeks reps and sets a little movement in the Leg Press 3 top sets. Notes: Micro-cycle 3 Week 3, Acclimatizing to the leg day but still feel the legs after a couple of sets. Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 19, 2018 Author Report Share Posted September 19, 2018 Thursday 20th SeptemberJacked and Sometimes TannedMicro-cycle 3 Week 4 Day 19Back n Bis Pull Conventional 70kgs 5рХ1п 90kgs 5рХ1п 110kgs 5рХ3п Total: 25 Lifts Good Mornings 20kgs 5рХ1п 40kgs 5рХ1п 60kgs 5рХ3п Total: 20 Movements Chest Supported Rows 15kgs 8рХ1п 20kgs 8рХ4п Total: 40 Movements Lat Pull Downs Fat Bar 35kgs 8рХ1п 45kgs 8рХ4п Total: 40 Movements Gunz's Z Bar 15kgs 12рХ5п Total: 60 Movements Gunz's Hammer Curls 20lbs 10рХ5п Total: 50 Movements Notes: Back and Biceps: 4th week of the hypertrophy. Conventional Pull still tough 5 reps not sure if I am going to get use to this. Good mornings and Pull Downs with some Biceps thrown in. Notes: Micro-cycle 3 Week 3, doms from yesterday a little better than last week back still weak. Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 20, 2018 Author Report Share Posted September 20, 2018 Friday 21st SeptemberJacked and Sometimes TannedMicro-cycle 3 Week 4 Day 20Chest Incline Bench Press 20kgs 6рХ1п 30kgs 6рХ1п 40kgs 6рХ3п Total: 30 Lifts Dumb Bell Flyes 10lbs 10рХ5п Total: 50 Movements Dumb Bell Press 35lbs 10рХ1п 45lbs 10рХ2п 50lbs 10рХ2п Total: 50 Movements Cable Flyes Upper 3 plates 10рХ5п Total: 50 Movements Cable Flyes Lower 2 Plates 10рХ5п Total: 50 Movements Pull Down Abs 45kgs 6рХ5п Total: 30 Movements Notes: Chest: 16th day of the hypertrophy. Incline is still weak rotator issue dosen't help though DB Press up to 50lbs still a tough exercise Flyes the same as last week. Notes: Micro-cycle 3 Week 4, The end of the 4th week and better than last week little steps. DOMs up again this week adaptation Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 24, 2018 Author Report Share Posted September 24, 2018 Monday 24th SeptemberJacked and Sometimes TannedMicro-cycle 3 Week 5 Day 20Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 175kgs 3рХ1п 175kgs 3рХ1п Total: 21 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 100kgs 6рХ1п Total: 21 Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п Total: 15 Lifts All Lifts 57Notes: Squat: Primary Day Cent C44, 5th day back went up by 5kgs on the top sets . A wider on the stance All reps over .4 and depth a lot better than the previous weeks. Press: Comp Bench Overload XL. Repeated last weeks AMRAPs @ 100kgs just a bit slower than last week but still 6 reps. Pull: C44 Sumo wider stance same as last week speed a lot better the best it has been for a few weeks now. Notes: Micro-cycle 3 Week 5, A more productive session over the Squat, and deads better control of food this weekend. Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 24, 2018 Author Report Share Posted September 24, 2018 Tuesday 25th SeptemberJacked and Sometimes TannedMicro-cycle 3 Week 5 Day 22Overhead Press 20kgs 6рХ1п 25kgs 6рХ2п 27.5kgs 6рХ2п Total: 30 Movements Side Delt Raise 5lbs 8рХ5п Total: 40 Movements Rear Delt Raise 5lbs 8рХ5п Total: 40 Movements Front Delt Raise 5lbs 8рХ5п Total: 40 Movement Dips Assisted 84kgs 10рХ3п 78kgs 10рХ2п Total: 50 Movements Tricep push Downs 9 Plates 12рХ5п Total: 60 Movements Mini Band Tris White Band 70рХ1п Total: 70 Movements Notes: Squat: 5th week on Shoulders and Tris. Went up on the press downs dips and Bands Shoulders stayed the same. Notes: Micro-cycle 3 Week 5, little steps. Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 25, 2018 Author Report Share Posted September 25, 2018 Wednesday 26th SeptemberJacked and Sometimes TannedMicro-cycle 3 Week 5 Day 23Legs Leg Press 80kgs 8рХ1п 120kgs 8рХ1п 160kgs 8рХ3п Total: 40 Lifts Leg Extension 4 Plates 8рХ1п 5 Plates 8рХ4п Total: 40 Movements Hack Squat 20kgs 10рХ5п Total: 50 Movements Pull Down Abs 45kgs 8рХ5п Total: 40 Movements Notes: Legs: hypertrophy phase Legs, repeat of last weeks reps and sets a little movement in the Leg Press 3 top sets. Notes: Micro-cycle 3 Week 5, Pump day for the legs lol . Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted September 26, 2018 Author Report Share Posted September 26, 2018 Thursday 27th SeptemberJacked and Sometimes TannedMicro-cycle 3 Week 5 Day 24Back n Bis Pull Conventional 70kgs 5рХ1п 90kgs 5рХ1п 110kgs 5рХ3п Total: 25 Lifts Good Mornings 20kgs 5рХ1п 40kgs 5рХ1п 60kgs 5рХ3п Total: 20 Movements Chest Supported Rows 15kgs 8рХ1п 20kgs 8рХ4п Total: 40 Movements Lat Pull Downs Fat Bar 45kgs 8рХ5п Total: 40 Movements Gunz's Z Bar 15kgs 12рХ5п Total: 60 Movements Gunz's Hammer Curls 20lbs 12рХ5п Total: 60 Movements Notes: Back and Biceps: 5th week of the hypertrophy. Conventional Pull still tough 5 reps is vicious. Good mornings still tough too and Pull Downs with some Biceps thrown in. Notes: Micro-cycle 3 Week 5, no doms from yesterday a lot better than last week back still weak. Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted October 1, 2018 Author Report Share Posted October 1, 2018 Friday 28th SeptemberJacked and Sometimes TannedMicro-cycle 3 Week 5 Day 25Chest Incline Bench Press 20kgs 6рХ1п 30kgs 6рХ1п 40kgs 6рХ2п 45kgs 6рХ1п Total: 30 Lifts Dumb Bell Flyes 10lbs 10рХ5п Total: 50 Movements Dumb Bell Press 35lbs 10рХ1п 40lbs 10рХ1п 45lbs 10рХ1п 50lbs 10рХ1п 55lbs 10рХ1п Total: 50 Movements Cable Flyes Upper 3 plates 10рХ5п Total: 50 Movements Cable Flyes Lower 2 Plates 10рХ5п Total: 50 Movements Pull Down Abs 45kgs 6рХ5п Total: 30 Movements Notes: Chest: 20th day of the hypertrophy. Incline went up 5kgs for 1 set though DB Press up to 55lbs still a tough exercise Flyes the same as last week. Notes: Micro-cycle 3 Week 5, The end of the 5th week better than last week adapting Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted October 1, 2018 Author Report Share Posted October 1, 2018 Monday 1st OctoberJacked and Sometimes TannedMicro-cycle 3 Week 6 Day 26Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 175kgs 3рХ1п 175kgs 3рХ1п Total: 21 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 70kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 100kgs 6рХ1п 107.5gs 6рХ1п Total: 21 Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п Total: 15 Lifts All Lifts 57Notes: Squat: Primary Day Cent C44, 6th day back wigth the same as last wee. A wider on the stance consistent speeds over all reps 0.4s and depth better than the last week really happy with this. Press: Comp Bench Overload XL. Went up by 7.5kgs not my best idea eyes to big. Pull: C44 Sumo wider stance same as last week speed ok. Notes: Micro-cycle 3 Week 6, A good session over the Squat, and Bench considering the long weekend with the Bench Nationals. Quote for the Month:"Fear is Temporary Regret is Forever" - Unknown OB1 Quote Link to comment Share on other sites More sharing options...
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