Old Bull Posted November 5, 2018 Author Report Share Posted November 5, 2018 Tuesday 6th NovemberJacked and Sometimes TannedMicro-cycle 3 Week 11 Day 52Overhead Press 20kgs 6рХ1п 25kgs 6рХ1п 30kgs 6рХ1п 35kgs 6рХ2п Total: 30 Movements Side Delt Raise 5lbs 10рХ5п Total: 50 Movements Rear Delt Raise 5lbs 8рХ5п Total: 40 Movements Front Delt Plate Raise 10kgs 10рХ5п Total: 50 Movement Dips Assisted 78kgs 10рХ1п 72kgs 10рХ2п 66kgs 10рХ2п Total: 50 Movements Tricep push Downs 9 Plates 12рХ1п 10 Plates 12рХ4п Total: 60 Movements Purple Band Tris Purple Band 45рХ1п Purple Band 30рХ1п Total: 75 Movements Notes: Squat: 11th week on Shoulders and Tris. Went up on the Overhead to 2 top sets and band Push Downs. Notes: Micro-cycle 3 Week 11, improving Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted November 6, 2018 Author Report Share Posted November 6, 2018 Wednesday 7th NovemberJacked and Sometimes TannedMicro-cycle 3 Week 11 Day 53Legs High Bar Squats Heels 60kgs 6рХ1п 75kgs 6рХ1п 90kgs 6рХ1п 100kgs 6рХ2п Total: 30 Lifts Leg Press 80kgs 8рХ1п 120kgs 8рХ1п 160kgs 8рХ3п Total: 40 Lifts Hack Squat 20kgs 10рХ5п Total: 50 Movements Pull Down Abs 50kgs 8рХ5п Total: 40 Movements Notes: Quads: hypertrophy phase, 5th week of high bar squats still tough @ 6 reps 2 top sets a small improvement followed by Leg Press and Hacks got to be good Notes: Micro-cycle 3 Week 11, Big Poppa Pump day for the Quadzs. Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted November 7, 2018 Author Report Share Posted November 7, 2018 Thursday 8th NovemberJacked and Sometimes TannedMicro-cycle 3 Week 11 Day 55Back n Bis Rack Pull below Knee 60kgs 5рХ1п 80kgs 5рХ1п 100kgs 5рХ1п 120kgs 5рХ2п Total: 25 Lifts Good Mornings 20kgs 5рХ1п 40kgs 5рХ1п 60kgs 5рХ1п 70kgs 5рХ2п Total: 25 Movements Chest Supported Rows 15kgs 8рХ1п 20kgs 8рХ4п Total: 40 Movements Lat Pull Downs Fat Bar 50kgs 8рХ3п 50kgs 8рХ2п Total: 40 Movements Gunz's Z Bar 17.5kgs 12рХ5п Total: 60 Movements Gunz's Hammer Curls 25lbs 12рХ5п Total: 60 Movements Notes: Back and Biceps: 11th week of the hypertrophy. Back is starting to feel good changed to rack Pulls to get more work on my erectors and hammies. From the floor was not giving me what i wanted. Notes: Micro-cycle 3 Week 110, good day little increase in movements Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted November 8, 2018 Author Report Share Posted November 8, 2018 Friday 9th NovemberJacked and Sometimes TannedMicro-cycle 3 Week 11 Day 55Chest Incline Bench Press 20kgs 6рХ1п 30kgs 6рХ1п 40kgs 6рХ1п 50kgs 6рХ3п Total: 36 Lifts Dumb Bell Flyes 20lbs 10рХ5п Total: 50 Movements Dumb Bell Press 45lbs 8рХ1п 50lbs 8рХ1п 55lbs 8рХ1п 60lbs 8рХ2п Total: 40 Movements Cable Flyes Upper 3 plates 10рХ5п Total: 50 Movements Cable Flyes Lower 3 Plates 10рХ5п Total: 50 Movements Bench Press Back Magic 40kgs 8рХ1п 55kgs 8рХ1п 70kgs 8рХ3п Total: 40 Lifts Pull Down Abs 50kgs 7рХ5п Total: 35 Movements Notes: Chest: 44th day of the hypertrophy. Incline 3 top sets and 2 top sets DB Press 60lbs and @ 8 reps instead of 6. Bench Press 8 reps at 70kgs x 3 sets like last week last set just made it Notes: Micro-cycle 3 Week 11, The end of the 11th week and like last week the best Chest day yet. Been a good week. Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted November 11, 2018 Author Report Share Posted November 11, 2018 Monday 12th NovemberJacked and Sometimes TannedMicro-cycle 3 Week 12 Day 56Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 180kgs 3рХ1п 190kgs 3рХ1п Total: 21 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 100kgs 3рХ1п 110kgs 3рХ1п 105kgs 4рХ1п Total: 22 Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 170kgs 3рХ1п 160kgs 3рХ1п Total: 18 Lifts All Lifts 61Notes: Squat: Primary Day Cent C44, 12th day back did 1 top sets at 190kgs 10 up on last week no drop will do that next week. Press: Comp Bench Overload XL. Like the Squats went up 10kgs on the Bench to 110kgs and did a AMRAP drop at 105kgs of 4 reps. Pull: C44 Sumo not so wider stance and toes out this week. Went up 20kgs to 170kgs surprised at this and happy did a drop@ 160kgs. Notes: Micro-cycle 3 Week 12, This was the day for moving all the lifts weights up. Really happy with the Bench and Deads Squats were ok speed just down but overall a good session. Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted November 12, 2018 Author Report Share Posted November 12, 2018 Tuesday 13th NovemberJacked and Sometimes TannedMicro-cycle 3 Week 12 Day 57Overhead Press 20kgs 6рХ1п 25kgs 6рХ1п 30kgs 6рХ1п 35kgs 6рХ2п Total: 30 Movements Side Delt Raise 5lbs 10рХ5п Total: 50 Movements Rear Delt Raise 5lbs 8рХ5п Total: 40 Movements Front Delt Plate Raise 10kgs 10рХ5п Total: 50 Movement Dips Assisted 78kgs 10рХ1п 72kgs 10рХ1п 66kgs 10рХ2п 60kgs 10рХ1п Total: 50 Movements Tricep push Downs 9 Plates 12рХ1п 10 Plates 12рХ3п 10 Plates 12рХ1п Total: 60 Movements Purple Band Tris Purple Band 50рХ1п Purple Band 50рХ1п Total: 75 Movements Notes: Squat: 12th week on Shoulders and Tris. Went up on the Dips and Band Press Downs. Notes: Micro-cycle 3 Week 12, adapting improving Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted November 13, 2018 Author Report Share Posted November 13, 2018 Wednesday 14th NovemberJacked and Sometimes TannedMicro-cycle 3 Week 12 Day 58Legs High Bar Squats Heels 60kgs 6рХ1п 75kgs 6рХ1п 90kgs 6рХ1п 100kgs 6рХ2п Total: 30 Lifts Leg Press 80kgs 8рХ1п 120kgs 8рХ1п 160kgs 8рХ3п Total: 40 Lifts Hack Squat 20kgs 10рХ5п Total: 50 Movements Pull Down Abs 50kgs 8рХ5п Total: 40 Movements Notes: Quads: hypertrophy phase, 6th week of high bar squats still tough @ 6 reps 2 top sets a small improvement followed by Leg Press and Hacks got a burn today Notes: Micro-cycle 3 Week 12, Big Poppa Pump day for the Quadzs. Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted November 15, 2018 Author Report Share Posted November 15, 2018 Thursday 15th NovemberJacked and Sometimes TannedMicro-cycle 3 Week 12 Day 59Back n Bis Rack Pull below Knee 60kgs 5рХ1п 80kgs 5рХ1п 100kgs 5рХ1п 120kgs 5рХ2п Total: 25 Lifts Good Mornings 20kgs 5рХ1п 40kgs 5рХ1п 60kgs 5рХ1п 70kgs 5рХ2п Total: 25 Movements Chest Supported Rows 15kgs 8рХ1п 20kgs 8рХ4п Total: 40 Movements Lat Pull Downs Fat Bar 50kgs 8рХ3п 50kgs 8рХ2п Total: 40 Movements Gunz's Z Bar 17.5kgs 12рХ5п Total: 60 Movements Gunz's Hammer Curls 25lbs 12рХ5п Total: 60 Movements Notes: Back and Biceps: 12th week of the hypertrophy. Back is starting to feel good with the rack Pulls still not heavy but that is not the goal. Notes: Micro-cycle 3 Week 12, nearly done and dusted Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted November 15, 2018 Author Report Share Posted November 15, 2018 Friday 16th NovemberJacked and Sometimes TannedMicro-cycle 3 Week 12 Day 60Chest Incline Bench Press 20kgs 6рХ1п 30kgs 6рХ1п 40kgs 6рХ1п 50kgs 6рХ3п Total: 36 Lifts Dumb Bell Flyes 20lbs 10рХ5п Total: 50 Movements Dumb Bell Press 45lbs 8рХ1п 50lbs 8рХ1п 55lbs 8рХ1п 60lbs 8рХ2п Total: 40 Movements Cable Flyes Upper 3 plates 10рХ5п Total: 50 Movements Cable Flyes Lower 3 Plates 10рХ5п Total: 50 Movements Bench Press Back Magic 40kgs 8рХ1п 55kgs 8рХ1п 70kgs 8рХ3п Total: 40 Lifts Pull Down Abs 50kgs 7рХ5п Total: 35 Movements Notes: Chest: 45th day of the hypertrophy. Repeat of last weeks numbers. Incline 3 top sets and 2 top sets DB Press 60lbs and @ 8 reps instead of 6. Bench Press 8 reps at 70kgs x 3 sets a lot better than last week. Notes: Micro-cycle 3 Week 12, like last week Chest day is getting better each week. Been another good week. Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted November 18, 2018 Author Report Share Posted November 18, 2018 Monday 19th NovemberJacked and Sometimes TannedMicro-cycle 3 Week 13 Day 61Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 180kgs 3рХ1п 190kgs 3рХ1п Total: 21 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 100kgs 3рХ1п 100kgs 3рХ1п Total: 18 Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п Total: 12 Lifts All Lifts 51Notes: Squat: Primary Day Cent C44, 13th day back did 2 top sets at 180kgs last week did 1 set at 190kgs speed was slow today. Press: Comp Bench Overload XL. Like the Squats did not go up speed pretty slow and no AMRAP Pull: C44 Sumo not so wider stance and toes out this week. This was tough only 1 set at 150kgs. Notes: Micro-cycle 3 Week 13, Number 13 unlucky for some and that was the theme for today. Just fatigued from the long weekend up in Hastings at the last comp for the year. Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted November 19, 2018 Author Report Share Posted November 19, 2018 Tuesday 20th NovemberJacked and Sometimes TannedMicro-cycle 3 Week 13 Day 62Overhead Press 20kgs 6рХ1п 25kgs 6рХ1п 30kgs 6рХ1п 35kgs 6рХ3п Total: 36 Movements Side Delt Raise 5lbs 10рХ5п Total: 50 Movements Rear Delt Raise 5lbs 8рХ5п Total: 40 Movements Front Delt Plate Raise 10kgs 10рХ5п Total: 50 Movement Dips Assisted 78kgs 10рХ1п 72kgs 10рХ1п 66kgs 10рХ1п 60kgs 10рХ1п 54kgs 10рХ1п Total: 50 Movements Tricep push Downs 9 Plates 12рХ1п 10 Plates 12рХ1п 11 Plates 12рХ2п 12 Plates 12рХ1п Total: 60 Movements Purple Band Tris Purple Band 50рХ1п Purple Band 50рХ1п Total: 75 Movements Notes: Squat: 13th week on Shoulders and Tris. Went up on Overhead and Dips. Notes: Micro-cycle 3 Week 13, adapting improving Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted November 20, 2018 Author Report Share Posted November 20, 2018 Wednesday 21st NovemberJacked and Sometimes TannedMicro-cycle 3 Week 13 Day 63Legs High Bar Squats Heels 60kgs 6рХ1п 80kgs 6рХ1п 100kgs 6рХ3п Total: 30 Lifts Leg Press 80kgs 8рХ1п 120kgs 8рХ1п 160kgs 8рХ3п Total: 40 Lifts Hack Squat 20kgs 10рХ5п Total: 50 Movements Pull Down Abs 50kgs 8рХ5п Total: 40 Movements Notes: Quads: hypertrophy phase, 7th week lowered the bar slightly made squats a lot better 3 top sets a small improvement extra top set from last week followed by Leg Press and Hacks Notes: Micro-cycle 3 Week 13, Big Poppa Pump day for the Quadzs. Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted November 21, 2018 Author Report Share Posted November 21, 2018 Thursday 22nd NovemberJacked and Sometimes TannedMicro-cycle 3 Week 13 Day 64Back n Bis Rack Pull below Knee 60kgs 5рХ1п 80kgs 5рХ1п 100kgs 5рХ1п 120kgs 5рХ2п Total: 25 Lifts Good Mornings 20kgs 5рХ1п 40kgs 5рХ1п 60kgs 5рХ1п 70kgs 5рХ2п Total: 25 Movements Chest Supported Rows 15kgs 8рХ1п 20kgs 8рХ4п Total: 40 Movements Lat Pull Downs Fat Bar 45kgs 8рХ1п 50kgs 8рХ1п 50kgs 8рХ3п Total: 40 Movements Gunz's Z Bar 17.5kgs 15рХ5п Total: 75 Movements Gunz's Hammer Curls 25lbs 12рХ5п Total: 60 Movements Notes: Back and Biceps: 13th week of the hypertrophy. Back is starting to feel good with the rack Pulls still not heavy. Notes: Micro-cycle 3 Week 13, nearly done and dusted Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted November 22, 2018 Author Report Share Posted November 22, 2018 Friday 23rd NovemberJacked and Sometimes TannedMicro-cycle 3 Week 13 Day 66Chest Incline Bench Press 20kgs 6рХ1п 30kgs 6рХ1п 40kgs 6рХ1п 50kgs 6рХ3п Total: 36 Lifts Dumb Bell Flyes 20lbs 10рХ5п Total: 50 Movements Dumb Bell Press 45lbs 8рХ1п 50lbs 8рХ1п 55lbs 8рХ1п 60lbs 8рХ1п 60lbs 8рХ1п Total: 40 Movements Cable Flyes Upper 3 plates 10рХ2п 4 plates 10рХ3п Total: 50 Movements Cable Flyes Lower 3 Plates 10рХ2п 4 Plates 10рХ3п Total: 50 Movements Bench Press Pipe Arch 40kgs 8рХ1п 55kgs 8рХ1п 70kgs 8рХ3п Total: 40 Lifts Pull Down Abs 50kgs 8рХ5п Total: 40 Movements Notes: Chest: 50th day of the hypertrophy. Incline 3 top sets and 1 top set DB Press 65lbs. Bench Press 8 reps at 70kgs x 3 sets a lot better than last week. Notes: Micro-cycle 3 Week 13, like last week Chest day is getting better each week. Been another good week. Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted November 25, 2018 Author Report Share Posted November 25, 2018 Monday 26th NovemberJacked and Sometimes TannedMicro-cycle 3 Week 14 Day 66Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 180kgs 3рХ1п 190kgs 3рХ1п Total: 21 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 100kgs 3рХ1п 110kgs 3рХ1п Total: 18 Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п Total: 15 Lifts All Lifts 54Notes: Squat: Primary Day Cent C44, 14th day back did 1 top set at 190kgs a bit slower than normal. May have rushed into the 190 a bit to quickly. Press: Comp Bench Overload XL. Like the Squats went up but top set really slowed. Pull: C44 Sumo not so wider stance and toes out this week. Better than last week as only got 1 set out this week 2 sets. Notes: Micro-cycle 3 Week 14, Just a bit fatigued on the top sets will address this next week by doing a bit more work in the 80-85% range. Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted November 26, 2018 Author Report Share Posted November 26, 2018 Tuesday 27th NovemberJacked and Sometimes TannedMicro-cycle 3 Week 14 Day 67Overhead Press 20kgs 6рХ1п 25kgs 6рХ1п 30kgs 6рХ1п 35kgs 6рХ3п Total: 36 Movements Side Delt Raise 5lbs 10рХ5п Total: 50 Movements Rear Delt Raise 5lbs 8рХ5п Total: 40 Movements Front Delt Plate Raise 10kgs 10рХ5п Total: 50 Movement Dips Assisted 78kgs 10рХ1п 72kgs 10рХ1п 66kgs 10рХ1п 60kgs 10рХ1п 54kgs 10рХ1п Total: 50 Movements Tricep push Downs 10 Plates 12рХ1п 11 Plates 12рХ1п 12 Plates 12рХ3п Total: 60 Movements Purple Band Tris Purple Band 60рХ1п Purple Band 50рХ1п Total: 110 Movements Notes: Squat: 14th week on Shoulders and Tris. Went up on Band press downs. Notes: Micro-cycle 3 Week 14, adapting improving still tough on the shoulders Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted November 27, 2018 Author Report Share Posted November 27, 2018 Wednesday 28th NovemberJacked and Sometimes TannedMicro-cycle 3 Week 14 Day 68Legs High Bar Squats Heels 60kgs 6рХ1п 80kgs 6рХ1п 100kgs 6рХ2п 100kgs 6рХ1п Total: 30 Lifts Leg Press 80kgs 8рХ1п 120kgs 8рХ1п 160kgs 8рХ3п Total: 40 Lifts Scrum Squat 20kgs 10рХ3п 40kgs 10рХ2п Total: 50 Movements Pull Down Abs 50kgs 8рХ5п Total: 40 Movements Notes: Quads: hypertrophy phase, 12th week lowered the bar slightly made squats a lot better went up on last set to 120kgs felt ok Notes: Micro-cycle 3 Week 14, Big Poppa Pump day for the Quadzs. Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted November 28, 2018 Author Report Share Posted November 28, 2018 Thursday 29th NovemberJacked and Sometimes TannedMicro-cycle 3 Week 14 Day 64Back n Bis Rack Pull below Knee 60kgs 5рХ1п 80kgs 5рХ1п 100kgs 5рХ1п 120kgs 5рХ2п Total: 25 Lifts Good Mornings 20kgs 5рХ1п 40kgs 5рХ1п 60kgs 5рХ1п 70kgs 5рХ2п Total: 25 Movements Chest Supported Rows 15kgs 8рХ1п 20kgs 8рХ4п Total: 40 Movements Lat Pull Downs Fat Bar 45kgs 8рХ1п 50kgs 8рХ1п 55kgs 8рХ3п Total: 40 Movements Gunz's Z Bar 17.5kgs 15рХ5п Total: 75 Movements Gunz's Hammer Curls 20lbs 12рХ5п Total: 60 Movements Notes: Back and Biceps: 14th week of the hypertrophy. Back is starting to feel good with the rack Pulls and Rows. Notes: Micro-cycle 3 Week 14, one day to go Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted November 29, 2018 Author Report Share Posted November 29, 2018 Friday 30th NovemberJacked and Sometimes TannedMicro-cycle 3 Week 14 Day 70Chest Incline Bench Press 20kgs 6рХ1п 30kgs 6рХ1п 40kgs 6рХ1п 50kgs 6рХ3п Total: 36 Lifts Dumb Bell Flyes 20lbs 10рХ5п Total: 50 Movements Dumb Bell Press 45lbs 8рХ1п 50lbs 8рХ1п 55lbs 8рХ1п 60lbs 8рХ1п 65lbs 8рХ1п Total: 40 Movements Cable Flyes Upper 3 plates 10рХ2п 4 plates 10рХ3п Total: 50 Movements Cable Flyes Lower 3 Plates 10рХ2п 4 Plates 10рХ3п Total: 50 Movements Bench Press Pipe Arch 40kgs 8рХ1п 55kgs 8рХ1п 70kgs 8рХ3п Total: 40 Lifts Pull Down Abs 50kgs 8рХ5п Total: 40 Movements Notes: Chest: 55th day of the hypertrophy. Incline 3 top sets and 1 top set DB Press 65lbs. Bench Press 8 reps at 70kgs x 3 sets a lot better than last week. No movements up in weight need to just settle in to what I am currently doing Notes: Micro-cycle 3 Week 14, like last week Chest day is getting better each week. Been another good week. Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted December 2, 2018 Author Report Share Posted December 2, 2018 Monday 3rd DecemberJacked and Sometimes TannedMicro-cycle 3 Week 15 Day 71Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 180kgs 3рХ1п 180kgs 3рХ1п Total: 21 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 100kgs 3рХ1п 110kgs 3рХ1п Total: 18 Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 170kgs 3рХ1п Total: 15 Lifts All Lifts 54Notes: Squat: Primary Day Cent C44, 15th day back last week 1 top set at 190kgs this week just 2 sets @ 180 speed was down so did not go up. Press: Comp Bench Overload XL. Bench was better repeated last weeks numbers 110 was RPE 10. Pull: C44 Sumo not so wider stance and toes out this week. Went up to 170kgs speed ok frelt slower just not use to the weight feels. Notes: Micro-cycle 3 Week 15, Just a bit fatigued on the top sets will address this Sunday carbs are affecting training sleep pattern out so will go back to just meat. Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted December 3, 2018 Author Report Share Posted December 3, 2018 Tuesday 4th DecemberJacked and Sometimes TannedMicro-cycle 3 Week 15 Day 72Overhead Press 20kgs 6рХ1п 25kgs 6рХ1п 30kgs 6рХ1п 35kgs 6рХ3п Total: 36 Movements Side Delt Raise 5lbs 10рХ5п Total: 50 Movements Rear Delt Raise 5lbs 8рХ5п Total: 40 Movements Front Delt Plate Raise 10kgs 10рХ5п Total: 50 Movement Dips Assisted 78kgs 10рХ1п 72kgs 10рХ1п 66kgs 10рХ1п 60kgs 10рХ1п 54kgs 10рХ1п Total: 50 Movements Tricep push Downs 10 Plates 12рХ1п 11 Plates 12рХ1п 12 Plates 12рХ3п Total: 60 Movements Purple Band Tris Purple Band 60рХ1п Purple Band 50рХ1п Total: 110 Movements Notes: Squat: 15th week on Shoulders and Tris. repeated last weeks sets and reps no change in weight. Notes: Micro-cycle 3 Week 15, learning adapting improving Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted December 4, 2018 Author Report Share Posted December 4, 2018 Wednesday 5th DecemberJacked and Sometimes TannedMicro-cycle 3 Week 15 Day 73Legs High Bar Squats Heels 60kgs 6рХ1п 80kgs 6рХ1п 100kgs 6рХ1п 120kgs 6рХ2п Total: 30 Lifts Leg Press 80kgs 8рХ1п 120kgs 8рХ1п 160kgs 8рХ3п Total: 40 Lifts Scrum Squat 20kgs 10рХ2п 40kgs 10рХ3п Total: 50 Movements Pull Down Abs 50kgs 8рХ5п Total: 40 Movements Notes: Quads: hypertrophy phase, 13th week 2nd week of lower bar position squats feel a lot better 2 sets at 120kgs breathing hard Notes: Micro-cycle 3 Week 14, Big Poppa Pump day for the Quadzs. Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted December 5, 2018 Author Report Share Posted December 5, 2018 Thursday 6th DecemberJacked and Sometimes TannedMicro-cycle 3 Week 15 Day 69Back n Bis Rack Pull below Knee 60kgs 5рХ1п 80kgs 5рХ1п 100kgs 5рХ1п 120kgs 5рХ2п Total: 25 Lifts Good Mornings 20kgs 5рХ1п 40kgs 5рХ1п 60kgs 5рХ1п 70kgs 5рХ2п Total: 25 Movements Chest Supported Rows 15kgs 8рХ1п 20kgs 8рХ4п Total: 40 Movements Lat Pull Downs Fat Bar 45kgs 8рХ1п 50kgs 8рХ1п 55kgs 8рХ3п Total: 40 Movements Gunz's Z Bar 17.5kgs 15рХ5п Total: 75 Movements Gunz's Hammer Curls 20lbs 12рХ5п Total: 60 Movements Notes: Back and Biceps: 14th week of the hypertrophy. Repeat of last weeks reps and sets Notes: Micro-cycle 3 Week 15, one day to go Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted December 6, 2018 Author Report Share Posted December 6, 2018 Friday 7th DecemberJacked and Sometimes TannedMicro-cycle 3 Week 15 Day 75Chest Incline Bench Press 20kgs 6рХ1п 30kgs 6рХ1п 40kgs 6рХ1п 50kgs 6рХ3п Total: 36 Lifts Dumb Bell Flyes 20lbs 10рХ5п Total: 50 Movements Dumb Bell Press 45lbs 8рХ1п 50lbs 8рХ1п 55lbs 8рХ1п 60lbs 8рХ1п 65lbs 8рХ1п Total: 40 Movements Cable Flyes Upper 3 plates 10рХ1п 4 plates 10рХ4п Total: 50 Movements Cable Flyes Lower 3 Plates 10рХ1п 4 Plates 10рХ4п Total: 50 Movements Bench Press Pipe Arch 40kgs 8рХ1п 55kgs 8рХ1п 70kgs 8рХ3п Total: 40 Lifts Pull Down Abs 50kgs 8рХ5п Total: 40 Movements Notes: Chest: 60th day of the hypertrophy. Just a repeat of last weeks reps sets and weights. Notes: Micro-cycle 3 Week 15, like the last 2 weeks Chest day is getting better. Another good week. Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted December 9, 2018 Author Report Share Posted December 9, 2018 Monday 10th DecemberJacked and Sometimes TannedMicro-cycle 3 Week 16 Day 76Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 180kgs 3рХ1п 180kgs 3рХ1п Total: 21 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 100kgs 3рХ1п 110kgs 3рХ1п Total: 18 Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п Total: 12 Lifts All Lifts 51Notes: Squat: Primary Day Cent C44, 16th day back tough day after a pretty full on week . Head was just not in the game today 2 doubles at 180kgs Press: Comp Bench Overload XL. Bench not quite the same as last week. Pull: C44 Sumo not so wider stance and toes out this week. Faded on this real fast 170 stayed on the floor. Notes: Micro-cycle 3 Week 16, Just a bit fatigued on the top sets from the past week and yesterdays meeting in Palmerston North. Quote for the Month:"Better a Brief Spell of Honour Than a Long Rule of Shame" - Laxdaela Saga C.29 OB1 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.