Old Bull Posted December 10, 2018 Author Report Share Posted December 10, 2018 Tuesday 11th DecemberJacked and Sometimes TannedMicro-cycle 3 Week 16 Day 77Overhead Press 20kgs 6рХ1п 25kgs 6рХ1п 30kgs 6рХ1п 35kgs 6рХ2п 40kgs 6рХ1п 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 70рХ1п Purple Band 70рХ1п Total: 140 Movements Notes: Squat: 16th week on Shoulders and Tris. finally hit 40kgs on overhead press, repeated the rest pf last weeks sets and reps. Notes: Micro-cycle 3 Week 16, 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 12, 2018 Author Report Share Posted December 12, 2018 Wednesday 12th DecemberJacked and Sometimes TannedMicro-cycle 3 Week 16 Day 78Legs 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 10рХ1п 40kgs 10рХ4п Total: 50 Movements Pull Down Abs 50kgs 8рХ5п Total: 40 Movements Notes: Quads: hypertrophy phase, 15th week just a repeat of last weeks sets reps and numbers Notes: Micro-cycle 3 Week 15, 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 12, 2018 Author Report Share Posted December 12, 2018 Thursday 13th DecemberJacked and Sometimes TannedMicro-cycle 3 Week 16 Day 74Back 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 8рХ2п 60kgs 8рХ1п 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 16, 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 13, 2018 Author Report Share Posted December 13, 2018 Friday 14th DecemberJacked and Sometimes TannedMicro-cycle 3 Week 16 Day 80Chest Incline Bench Press 20kgs 6рХ1п 30kgs 6рХ1п 40kgs 6рХ1п 50kgs 6рХ2п 55kgs 6рХ1п 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 8рХ2п 72.5kgs 8рХ1п Total: 40 Lifts Pull Down Abs 50kgs 8рХ5п Total: 40 Movements Notes: Chest: 64th day of the hypertrophy. 5kgs up on the Incline and 2.5kgs up on the Bench and a repeat for the other exercises of reps sets and weights. Notes: Micro-cycle 3 Week 19, like the last 3 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 16, 2018 Author Report Share Posted December 16, 2018 Monday 17th DecemberJacked and Sometimes TannedMicro-cycle 3 Week 17 Day 81Squats: 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 105kgs 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, 17th day back tough day after a full on week of overeating. Press: Comp Bench Overload XL. Bench a bit faster than last week did a drop set at 105kgs. Pull: C44 Sumo not so wider stance and toes out this week. Last week missed 170 so did 2 sets at 150 speed not as fast as I would have liked. Notes: Micro-cycle 3 Week 17, Just fat from overeating makes for a difficult 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 December 17, 2018 Author Report Share Posted December 17, 2018 Tuesday 18th DecemberJacked and Sometimes TannedMicro-cycle 3 Week 17 Day 82Overhead Press 20kgs 6рХ1п 25kgs 6рХ1п 30kgs 6рХ1п 35kgs 6рХ2п 40kgs 6рХ1п 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, Res +White Band Tris Purple Band 70рХ1п Red + White Bands 35рХ1п Total: 105 Movements Notes: Squat: 16th week on Shoulders and Tris. repeated last weeks 40kgs on overhead press, went up to 2 bands on the Tri Push Downs. Notes: Micro-cycle 3 Week 17, 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 18, 2018 Author Report Share Posted December 18, 2018 Wednesday 19th DecemberJacked and Sometimes TannedMicro-cycle 3 Week 17 Day 78Legs High Bar Squats Heels 60kgs 6рХ1п 80kgs 6рХ1п 100kgs 6рХ1п 120kgs 6рХ1п Total: 24 Lifts Leg Press 80kgs 8рХ1п 120kgs 8рХ1п 160kgs 8рХ2п Total: 32 Lifts Scrum Squat 20kgs 10рХ1п 40kgs 10рХ3п Total: 40 Movements Pull Down Abs 50kgs 8рХ4п Total: 32 Movements Notes: Quads: hypertrophy phase, 17th week dropped a set on all exercises today, to humid last night Notes: Micro-cycle 3 Week 17, part 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 19, 2018 Author Report Share Posted December 19, 2018 Thursday 20th DecemberJacked and Sometimes TannedMicro-cycle 3 Week 17 Day 79Back n Bis Rack Pull below Knee 60kgs 5рХ1п 80kgs 5рХ1п 100kgs 5рХ1п 120kgs 5рХ1п Total: 20 Lifts Good Mornings 20kgs 5рХ1п 40kgs 5рХ1п 60kgs 5рХ1п 70kgs 5рХ1п Total: 20 Movements Chest Supported Rows 15kgs 8рХ1п 20kgs 8рХ3п Total: 32 Movements Lat Pull Downs Fat Bar 45kgs 8рХ1п 50kgs 8рХ1п 55kgs 8рХ1п 60kgs 8рХ1п Total: 32 Movements Gunz's Z Bar 17.5kgs 15рХ5п Total: 75 Movements Gunz's Hammer Curls 20lbs 12рХ5п Total: 60 Movements Notes: Back and Biceps: 17th week of the hypertrophy. Dropped a set on most exercises except the Gunz's Notes: Micro-cycle 3 Week 17, 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 20, 2018 Author Report Share Posted December 20, 2018 Friday 21st DecemberJacked and Sometimes TannedMicro-cycle 3 Week 17 Day 85Chest Incline Bench Press 20kgs 6рХ1п 30kgs 6рХ1п 40kgs 6рХ1п 50kgs 6рХ1п 55kgs 6рХ2п 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 8рХ1п 75kgs 8рХ2п Total: 40 Lifts Pull Down Abs 50kgs 8рХ5п Total: 40 Movements Notes: Chest: 68th day of the hypertrophy. 2 top sets on the Incline and 2.5kgs up on the Bench and a repeat for the other exercises of reps sets and weights. Notes: Micro-cycle 3 Week 19, like the last 3 weeks Chest day is getting better. Another great 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 24, 2018 Author Report Share Posted December 24, 2018 Monday 24th DecemberJacked and Sometimes TannedMicro-cycle 3 Week 17 Day 81Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 2рХ1п 140kgs 2рХ1п 160kgs 2рХ1п 180kgs 2рХ1п 190kgs 2рХ1п Total: 16 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 90kgs 2рХ1п 100kgs 2рХ1п 110kgs 2рХ1п Total: 15Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 1рХ1п 150kgs 1рХ1п 170kgs 1рХ1п Total: 9 Lifts All Lifts 40Notes: Squat: Primary Day Cent C44, 18th day back and 1 to go, doubles today singles next week. Press: Comp Bench Overload XL. Bench a bit slower than last week only a double at 110kgs. Pull: C44 Sumo not so wider stance and toes out this week. Last week 2 sets at 150 did 170 today for a single not as fast as I had hoped. Notes: Micro-cycle 3 Week 17, Just fat from overeating makes for a difficult session been 2 Mondays in a row. 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 24, 2018 Author Report Share Posted December 24, 2018 Tuesday 25th DecemberJacked and Sometimes TannedMicro-cycle 3 Week 18 Day 87Overhead Press 20kgs 5рХ1п 25kgs 5рХ1п 30kgs 5рХ1п 35kgs 5рХ2п 40kgs 5рХ1п Total: 30 Movements Side Delt Raise 5lbs 8рХ5п Total: 40 Movements Rear Delt Raise 5lbs 8рХ5п Total: 40 Movements Front Delt Plate Raise 10kgs 6рХ5п Total: 30 Movement Dips Assisted 78kgs 5рХ1п 72kgs 5рХ1п 66kgs 5рХ1п 60kgs 5рХ1п 54kgs 5рХ1п Total: 25 Movements Tricep push Downs 10 Plates 12рХ1п 11 Plates 12рХ1п 12 Plates 12рХ3п Total: 60 Movements Band Tris Red + White Bands 40рХ2п Total: 80 Movements Notes: Squat: 18th week on Shoulders and Tris. deload sort of day Notes: Micro-cycle 3 Week 18, 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 25, 2018 Author Report Share Posted December 25, 2018 Wednesday 26th DecemberJacked and Sometimes TannedMicro-cycle 3 Week 18 Day 83Legs High Bar Squats Heels 60kgs 3рХ1п 80kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ3п Total: 21 Lifts Leg Press 80kgs 5рХ1п 120kgs 5рХ1п 160kgs 5рХ3п Total: 25 Lifts Scrum Squat 20kgs 5рХ1п 40kgs 5рХ3п Total: 20 Movements Pull Down Abs 50kgs 5рХ4п Total: 20 Movements Notes: Quads: hypertrophy phase, 18th week dropped reps on all sets too fat from yesterday Notes: Micro-cycle 3 Week 18, one week to go little 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 26, 2018 Author Report Share Posted December 26, 2018 Thursday 27th DecemberJacked and Sometimes TannedMicro-cycle 3 Week 18 Day 84Back n Bis Rack Pull below Knee 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ3п Total: 15 Lifts Chest Supported Rows 15kgs 6рХ4п Total: 24 Movements Lat Pull Downs Fat Bar 45kgs 6рХ1п 50kgs 6рХ1п 55kgs 6рХ1п 60kgs 6рХ1п Total: 24 Movements Gunz's Z Bar 17.5kgs 15рХ5п Total: 75 Movements Gunz's Hammer Curls 20lbs 15рХ4п Total: 60 Movements Notes: Back and Biceps: 18th week of the hypertrophy. Dropped a set on most exercises except the Gunz's Notes: Micro-cycle 3 Week 18, 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 27, 2018 Author Report Share Posted December 27, 2018 Friday 28th DecemberJacked and Sometimes TannedMicro-cycle 3 Week 18 Day 90Chest Incline Bench Press 20kgs 3рХ1п 30kgs 3рХ1п 40kgs 3рХ1п 50kgs 3рХ2п Total: 15 Lifts Dumb Bell Flyes 20lbs 8рХ5п Total: 40 Movements Dumb Bell Press 45lbs 3рХ1п 50lbs 3рХ1п 55lbs 3рХ1п 60lbs 3рХ1п 65lbs 3рХ1п Total: 15 Movements Cable Flyes Upper 3 plates 8рХ1п 4 plates 8рХ4п Total: 40 Movements Cable Flyes Lower 3 Plates 8рХ1п 4 Plates 8рХ4п Total: 40 Movements Bench Press Pipe Arch 40kgs 6рХ1п 60kgs 6рХ1п 70kgs 6рХ1п 80kgs 6рХ2п Total: 30 Lifts Roll Outs 6рХ5п Total: 30 Movements Notes: Chest: 72th day of the hypertrophy. Deload week 1 and needed it too. 80kgs on bench was pleasing for 2 sets Notes: Micro-cycle 3 Week 20, up and down week but considering iot is Christmas understandable. 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 30, 2018 Author Report Share Posted December 30, 2018 Monday 31st DecemberJacked and Sometimes TannedMicro-cycle 3 Week 19 Day 86Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 2рХ1п 140kgs 2рХ1п 160kgs 1рХ1п 180kgs 1рХ1п 190kgs 1рХ1п 200kgs 1рХ1п Total: 15 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 1рХ1п 90kgs 1рХ1п 100kgs 1рХ1п 110kgs 1рХ1п 115kgs 1рХ1п Total: 11 Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 1рХ1п 150kgs 1рХ1п 170kgs 1рХ1п Total: 9 Lifts All Lifts 35Notes: Squat: Primary Day Cent C44, 19th day and final day of this bloc. 200 felt good not the depth I wanted but happy Press: Comp Bench Overload XL. Bench better than last week a single @ 115kgs best I have done for a while. Pull: C44 Sumo this was tough bloated so not a good day for Deathlifts did 170 today for a single not as fast as I had hoped. Notes: Micro-cycle 3 Week 19, Just fat from overeating makes for a difficult session been 3 Mondays in a row. Final train 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 December 31, 2018 Author Report Share Posted December 31, 2018 Tuesday 1st JanuaryJacked and Sometimes TannedMicro-cycle 3 Week 19 Day 92Overhead Press 20kgs 5рХ1п 25kgs 5рХ1п 30kgs 5рХ1п 35kgs 5рХ2п 40kgs 5рХ1п Total: 30 Movements Side Delt Raise 5lbs 8рХ5п Total: 40 Movements Rear Delt Raise 5lbs 8рХ5п Total: 40 Movements Front Delt Plate Raise 10kgs 6рХ5п Total: 30 Movement Dips Assisted 72kgs 5рХ1п 66kgs 5рХ1п 60kgs 5рХ1п 54kgs 5рХ1п 48kgs 5рХ1п Total: 25 Movements Tricep push Downs 10 Plates 12рХ1п 11 Plates 12рХ1п 12 Plates 12рХ3п Total: 60 Movements Band Tris Red + White Bands 40рХ2п Total: 80 Movements Notes: Squat: 19th week on Shoulders and Tris. deload week Notes: Micro-cycle 3 Week 19, final 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 January 1, 2019 Author Report Share Posted January 1, 2019 Wednesday 2nd JanuaryJacked and Sometimes TannedMicro-cycle 3 Week 19 Day 88Legs High Bar Squats Heels 60kgs 3рХ1п 80kgs 3рХ1п 100kgs 3рХ3п Total: 15 Lifts Leg Press 80kgs 5рХ1п 120kgs 5рХ1п 160kgs 5рХ3п Total: 25 Lifts Scrum Squat 20kgs 5рХ1п 40kgs 5рХ3п Total: 20 Movements Abs Roll Outs 5рХ4п Total: 20 Movements Notes: Quads: hypertrophy phase, 19th week and the last week Notes: Micro-cycle 3 Week 19, final 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 January 3, 2019 Author Report Share Posted January 3, 2019 Friday 4th JanuaryJacked and Sometimes TannedMicro-cycle 3 Week 21 Day 95Chest Incline Bench Press 20kgs 3рХ1п 30kgs 3рХ1п 40kgs 3рХ1п 50kgs 3рХ2п Total: 15 Lifts Dumb Bell Flyes 20lbs 8рХ5п Total: 40 Movements Dumb Bell Press 50lbs 4рХ1п 55lbs 4рХ1п 60lbs 4рХ1п 65lbs 4рХ2п Total: 20 Movements Cable Flyes Upper 3 plates 8рХ1п 4 plates 8рХ4п Total: 40 Movements Cable Flyes Lower 3 Plates 8рХ1п 4 Plates 8рХ4п Total: 40 Movements Bench Press Pipe Arch 40kgs 6рХ1п 60kgs 6рХ1п 70kgs 6рХ1п 80kgs 6рХ2п Total: 30 Lifts Roll Outs 6рХ5п Total: 30 Movements Notes: Chest: 76th day of this hypertrophy Deload bloc. 80kgs on bench was pleasing for 2 sets Notes: Micro-cycle 3 Week 21, final 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 January 6, 2019 Author Report Share Posted January 6, 2019 Monday 7th JanuaryJacked and Sometimes TannedMesocycle 1 Week 1 Day 1Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 160kgs 3рХ1п Total: 18 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 150kgs 3рХ1п Total: 15 Lifts All Lifts 51Notes: Squat: Primary Day Cent C44, 1st day back ok for how I am feeling a bit bloated 160kgs was a good choice. Press: Comp Bench Overload XL. Bench went better than the squats paused all reps on all sets. Pull: C44 Sumo always going to be was tough bloated belt shrunk so did the suit. so just 2 sets @ 150kgs that was ample Notes: Mesocycle 1 Week 1, Just fat from overeating makes for a difficult session weight was a shock. At least I jumped on the scales lol Quote for the Month:"Only the Foolish visit the Land of the Cannibals" - Maori Proverb OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted January 7, 2019 Author Report Share Posted January 7, 2019 Tuesday 8th JanuaryJacked and Sometimes TannedMesocycle 1 Week 1 Day 2Overhead Press 20kgs 5рХ1п 25kgs 5рХ1п 30kgs 5рХ1п 35kgs 5рХ1п 40kgs 5рХ2п Total: 30 Movements Side Delt Raise 5lbs 8рХ5п Total: 40 Movements Rear Delt Raise 5lbs 8рХ5п Total: 40 Movements Front Delt Plate Raise 10kgs 6рХ5п Total: 30 Movement Dips Assisted 66kgs 5рХ1п 60kgs 5рХ1п 54kgs 5рХ1п 48kgs 5рХ1п 42kgs 5рХ1п Total: 25 Movements Tricep push Downs 10 Plates 12рХ1п 11 Plates 12рХ1п 12 Plates 12рХ3п Total: 60 Movements Band Tris Red + White Bands 40рХ2п Total: 80 Movements Notes: Shoulders & Tris: 1st week back so low reps to start Notes: Mesocycle 1 Week 1, it begins Quote for the Month:"Only the Foolish visit the Land of the Cannibals" - Maori Proverb OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted January 8, 2019 Author Report Share Posted January 8, 2019 Wednesday 9th JanuaryJacked and Sometimes TannedMesocycle 1 Week 1 Day 3Legs High Bar Squats Heels 60kgs 3рХ1п 80kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ2п Total: 15 Lifts Leg Press 80kgs 5рХ1п 120kgs 5рХ1п 160kgs 5рХ3п Total: 25 Lifts Scrum Squat 20kgs 5рХ1п 20kgs 5рХ1п 40kgs 5рХ3п Total: 25 Movements Abs Roll Outs 5рХ5п Total: 25 Movements Notes: Quads: hypertrophy phase, 1st week back and just easing back into training Notes: Mesocycle 1 Week 1, half way through Quote for the Month:"Only the Foolish visit the Land of the Cannibals" - Maori Proverb OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted January 9, 2019 Author Report Share Posted January 9, 2019 Thursday 10th JanuaryJacked and Sometimes TannedMesocycle 1 Week 1 Day 4Back n Bis Rack Pull below Knee 60kgs 4рХ1п 100kgs 4рХ1п 120kgs 4рХ3п Total: 20 Lifts Good Mornings 20kgs 4рХ1п 40kgs 4рХ1п 60kgs 4рХ3п Total: 20 Lifts Chest Supported Rows 15kgs 6рХ5п Total: 30 Movements Lat Pull Downs Fat Bar 45kgs 6рХ1п 50kgs 6рХ1п 55kgs 6рХ1п 60kgs 6рХ2п Total: 30 Movements Gunz's Z Bar 17.5kgs 15рХ5п Total: 75 Movements Gunz's Hammer Curls 20lbs 13рХ5п Total: 65 Movements Notes: Back and Biceps: 1st week of the hypertrophy. slowly getting back into training Notes: Mesocycle 1 Week 1, one day to go Quote for the Month:"Only the Foolish visit the Land of the Cannibals" - Maori Proverb OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted January 10, 2019 Author Report Share Posted January 10, 2019 Friday 11th JanuaryJacked and Sometimes TannedMesocycle 1 Week 1 Day 5Chest Incline Bench Press 20kgs 3рХ1п 30kgs 3рХ1п 40kgs 3рХ1п 50kgs 3рХ2п Total: 15 Lifts Dumb Bell Flyes 20lbs 8рХ5п Total: 40 Movements Dumb Bell Press 50lbs 5рХ1п 55lbs 5рХ1п 60lbs 5рХ1п 65lbs 5рХ2п Total: 25 Movements Cable Flyes Upper 3 plates 8рХ1п 4 plates 8рХ4п Total: 40 Movements Cable Flyes Lower 3 Plates 8рХ1п 4 Plates 8рХ4п Total: 40 Movements Bench Press Pipe Arch 40kgs 6рХ1п 60kgs 6рХ1п 70kgs 6рХ1п 80kgs 6рХ2п Total: 30 Lifts Roll Outs 6рХ5п Total: 30 Movements Notes: Chest: 4th day of this hypertrophy bloc. 80kgs on bench was pleasing for 2 sets Notes: Mesocycle 1 Week 1, first week done. Quote for the Month:"Only the Foolish visit the Land of the Cannibals" - Maori Proverb OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted January 13, 2019 Author Report Share Posted January 13, 2019 Monday 14th JanuaryJacked and Sometimes TannedMesocycle 1 Week 2 Day 6Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 160kgs 3рХ1п 160kgs 3рХ1п Total: 24 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 150kgs 3рХ1п Total: 15 Lifts All Lifts 57Notes: Squat: Primary Day Cent C44, 2nd day back and like last week ok for how I am feeling a bit bloated 160kgs was a good choice. Press: Comp Bench Overload XL. Bench went better than the squats paused all reps on all sets. Pull: C44 Sumo always going to be was tough bloated belt shrunk so did the suit. so just 2 sets @ 150kgs that was ample Notes: Mesocycle 1 Week 2, Just fat from overeating makes for a difficult session weight was a shock. At least I jumped on the scales lol Quote for the Month:"Only the Foolish visit the Land of the Cannibals" - Maori Proverb OB1 Quote Link to comment Share on other sites More sharing options...
Old Bull Posted January 14, 2019 Author Report Share Posted January 14, 2019 Tuesday 15th JanuaryJacked and Sometimes TannedMesocycle 1 Week 2 Day 7Overhead Press 20kgs 5рХ1п 25kgs 5рХ1п 30kgs 5рХ1п 35kgs 5рХ1п 40kgs 5рХ2п Total: 30 Movements Side Delt Raise 5lbs 8рХ5п Total: 40 Movements Rear Delt Raise 5lbs 8рХ5п Total: 40 Movements Front Delt Plate Raise 10kgs 6рХ1п 10kgs 6рХ4п Total: 30 Movement Dips Assisted 66kgs 5рХ1п 60kgs 5рХ1п 54kgs 5рХ1п 48kgs 5рХ1п 42kgs 5рХ1п Total: 25 Movements Tricep push Downs 10 Plates 12рХ1п 11 Plates 12рХ1п 12 Plates 12рХ3п Total: 60 Movements Band Tris Red + White Bands 40рХ2п Total: 80 Movements Notes: Shoulders & Tris: 2nd week back repeat of last weeks training Notes: Mesocycle 1 Week 2, it begins Quote for the Month:"Only the Foolish visit the Land of the Cannibals" - Maori Proverb 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.