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Tuesday 6th November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 11 Day 52

Overhead 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 :lifter:

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



OB1 
 

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Wednesday 7th November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 11 Day 53

Legs 

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. :pimp:

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



OB1 

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Thursday 8th November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 11 Day 55

Back 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 

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Friday 9th November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 11 Day 55

Chest 

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:bench:

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 

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Monday 12th November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 12 Day 56

Squats: 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 61

Notes:

 

  • 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 

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Tuesday 13th November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 12 Day 57


Overhead 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 :lifter:

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



OB1 

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Wednesday 14th November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 12 Day 58

Legs 

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. :pimp:

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



OB1 

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Thursday 15th November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 12 Day 59

Back 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 

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Friday 16th November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 12 Day 60

Chest 

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:bench:

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 

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Monday 19th November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 13 Day 61

Squats: 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 51

Notes:

 

  • 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 

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Tuesday 20th November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 13 Day 62


Overhead 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 :lifter:

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



OB1 

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Wednesday 21st November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 13 Day 63

Legs 

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. :pimp:

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



OB1 

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Thursday 22nd November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 13 Day 64

Back 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 

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Friday 23rd November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 13 Day 66

Chest 

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:bench:

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 

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Monday 26th November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 14 Day 66

Squats: 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 54

Notes:

 

  • 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 

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Tuesday 27th November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 14 Day 67


Overhead 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 :lifter:

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



OB1 

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Wednesday 28th November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 14 Day 68

Legs 

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. :pimp:

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



OB1 

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Thursday 29th November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 14 Day 64

Back 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 

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Friday 30th November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 14 Day 70

Chest 

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:bench:

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 

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Monday 3rd December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 15 Day 71

Squats: 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 54

Notes:

 

  • 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



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Tuesday 4th December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 15 Day 72


Overhead 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:lifter:

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



OB1 

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Wednesday 5th December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 15 Day 73

Legs 

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. :pimp:

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



OB1 
 

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Thursday 6th December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 15 Day 69

Back 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



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Friday 7th December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 15 Day 75

Chest 

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:bench:

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 
 

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Monday 10th December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 16 Day 76

Squats: 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 51

Notes:

 

  • 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 

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