Old Bull Posted January 15, 2019 Author Report Share Posted January 15, 2019 Wednesday 16th JanuaryJacked and Sometimes TannedMesocycle 1 Week 2 Day 8Legs 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: 20 Movements Abs Roll Outs 5рХ4п Total: 25 Movements Notes: Quads: hypertrophy phase, 2nd week back and a repeat of last weeks reps and sets Notes: Mesocycle 1 Week 2, half way through better than last week 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 16, 2019 Author Report Share Posted January 16, 2019 Thursday 17th JanuaryJacked and Sometimes TannedMesocycle 1 Week 2 Day 9Back 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: 2nd week of the hypertrophy. slowly getting back into training repeated last weeks sets and reps Notes: Mesocycle 1 Week 2, 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 17, 2019 Author Report Share Posted January 17, 2019 Friday 18th JanuaryJacked and Sometimes TannedMesocycle 1 Week 2 Day 10Chest 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: 8th day of this hypertrophy bloc. 80kgs on bench was tough this week Notes: Mesocycle 1 Week 2, done and dusted. 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 20, 2019 Author Report Share Posted January 20, 2019 Monday 21st JanuaryJacked and Sometimes TannedMesocycle 1 Week 3 Day 11Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 170kgs 3рХ1п 165kgs 3рХ1п Total: 24 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 100kgs 3рХ1п 105kgs 3рХ1п 105kgs 3рХ1п Total: 21 Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п Total: 18 Lifts All Lifts 63Notes: Squat: Primary Day Cent C44, 3rd day back and a step up from last week added 10kgs to last weeks numbers and did a drop set. Not as bloated which is a relief. Press: Comp Bench Overload XL. Bench like the Squats added weight but only 5kgs and did 2 sets at 105kgs all reps paused. Pull: C44 Sumo the nemesis so did 3 sets @ 150kg not till the speeds are consistent in 0.40s will I go up Notes: Mesocycle 1 Week 3, Weight ion the down ward slide now taken a while. 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 21, 2019 Author Report Share Posted January 21, 2019 Tuesday 22nd JanuaryJacked and Sometimes TannedMesocycle 1 Week 3 Day 12Overhead Press 20kgs 5рХ1п 30kgs 5рХ1п 35kgs 5рХ1п 40kgs 5рХ1п 45kgs 5рХ2п Total: 30 Movements Side Delt Raise 7.5lbs 8рХ5п Total: 40 Movements Rear Delt Raise 7.5lbs 8рХ5п Total: 40 Movements Front Delt Plate Raise 15kgs 6рХ5п Total: 30 Movement Dips Assisted 60kgs 5рХ1п 54kgs 5рХ1п 48kgs 5рХ1п 42kgs 5рХ2п Total: 25 Movements Tricep push Downs 11 Plates 12рХ1п 12 Plates 12рХ4п Total: 60 Movements Band Tris Red + Black Bands 50рХ1п 40рХ1п Total: 90 Movements Notes: Shoulders & Tris: 3rd week back a little movement up in the weights across the board Notes: Mesocycle 1 Week 3, so 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 22, 2019 Author Report Share Posted January 22, 2019 Wednesday 23rd JanuaryJacked and Sometimes TannedMesocycle 1 Week 2 Day 8Legs High Bar Squats Heels 60kgs 4рХ1п 80kgs 4рХ1п 100kgs 4рХ1п 120kgs 4рХ1п 140kgs 43рХ1п Total: 20 Lifts Leg Press 80kgs 5рХ1п 120kgs 5рХ1п 160kgs 5рХ1п 180kgs 5рХ2п Total: 25 Lifts Scrum Squat 10kgs 5рХ1п 20kgs 5рХ1п 40kgs 5рХ1п 60kgs 5рХ2п Total: 20 Movements Abs Roll Outs 5рХ4п Total: 25 Movements Notes: Quads: hypertrophy phase, 3rd week back and a move up in weights on all 3. Heeled squats were pretty tough checked my speeds and depth good for a close stance squat Notes: Mesocycle 1 Week 3, half way through pick up on last week. 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 23, 2019 Author Report Share Posted January 23, 2019 Thursday 24th JanuaryJacked and Sometimes TannedMesocycle 1 Week 3 Day 14Back 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 20kgs 6рХ5п Total: 30 Movements Lat Pull Downs Fat Bar 50kgs 6рХ1п 55kgs 6рХ1п 60kgs 6рХ3п 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: 3rd week of the hypertrophy. A better day today feeling the pump in the Bis Notes: Mesocycle 1 Week 3, 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 24, 2019 Author Report Share Posted January 24, 2019 Friday 25th JanuaryJacked and Sometimes TannedMesocycle 1 Week 3 Day 15Chest Incline Bench Press 20kgs 3рХ1п 30kgs 3рХ1п 40kgs 3рХ1п 50kgs 3рХ1п 55kgs 3рХ1п 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: 12h day of this hypertrophy bloc. and a little movement in weight on the incline 5kgs Notes: Mesocycle 1 Week 3, done and dusted. 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 27, 2019 Author Report Share Posted January 27, 2019 Monday 28th JanuaryJacked and Sometimes TannedMesocycle 1 Week 4 Day 16Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 170kgs 3рХ1п 165kgs 3рХ1п Total: 24 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 100kgs 3рХ1п 107.5kgs 3рХ1п 107.5kgs 3рХ1п Total: 21 Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п Total: 18 Lifts All Lifts 63Notes: Squat: Primary Day Cent C44, 4th day back same reps and sets from last week but depth was suspect on a few lifts. Big weekend hot and flustered but no excuse. Press: Comp Bench Overload XL. Bench added weight but only 2.5kgs and did 2 sets at 107.5kgs first set paused 2nd only the 1st rep the next 2 touch n go. Pull: C44 Sumo the nemesis so did 3 sets @ 150kg speeds were in the 0.40s only 2 reps were below so happy here. Notes: Mesocycle 1 Week 3, Weight ion the down ward slide now taken a while. 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 28, 2019 Author Report Share Posted January 28, 2019 Tuesday 28th JanuaryJacked and Sometimes TannedMesocycle 1 Week 4 Day 17Overhead Press 20kgs 5рХ1п 30kgs 5рХ1п 35kgs 5рХ1п 40kgs 5рХ1п 45kgs 5рХ2п Total: 30 Movements Side Delt Raise 7.5lbs 8рХ5п Total: 40 Movements Rear Delt Raise 7.5lbs 8рХ5п Total: 40 Movements Front Delt Plate Raise 15kgs 6рХ5п Total: 30 Movement Dips Assisted 60kgs 5рХ1п 54kgs 5рХ1п 48kgs 5рХ1п 42kgs 5рХ2п Total: 25 Movements Tricep push Downs 11 Plates 12рХ1п 12 Plates 12рХ4п Total: 60 Movements Band Tris Red + Black Bands 55рХ1п 50рХ1п Total: 105 Movements Notes: Shoulders & Tris: 4th week back repeat of last weeks numbers will add extra sets to the top weight next week Notes: Mesocycle 1 Week 4, so 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 29, 2019 Author Report Share Posted January 29, 2019 Wednesday 30th JanuaryJacked and Sometimes TannedMesocycle 1 Week 4 Day 18Legs High Bar Squats Heels 60kgs 4рХ1п 80kgs 4рХ1п 100kgs 4рХ1п 120kgs 4рХ1п 140kgs 4рХ1п Total: 20 Lifts Leg Press 80kgs 5рХ1п 120kgs 5рХ1п 160kgs 5рХ1п 180kgs 5рХ2п Total: 25 Lifts Scrum Squat 10kgs 5рХ1п 20kgs 5рХ1п 40kgs 5рХ1п 60kgs 5рХ2п Total: 20 Movements Abs Roll Outs 5рХ4п Total: 25 Movements Notes: Quads: hypertrophy phase, 4th week back a repeat of last weeks reps and sets. Top set of Heeled squats was pretty tough same as last week on speeds and depth good for a close stance squat Notes: Mesocycle 1 Week 4, 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 30, 2019 Author Report Share Posted January 30, 2019 Thursday 31st JanuaryJacked and Sometimes TannedMesocycle 1 Week 4 Day 19Back 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 20kgs 6рХ5п Total: 30 Movements Lat Pull Downs Fat Bar 50kgs 6рХ1п 55kgs 6рХ1п 60kgs 6рХ3п Total: 30 Movements Gunz's Z Bar 17.5kgs 15рХ5п Total: 75 Movements Gunz's Hammer Curls 20lbs 14рХ5п Total: 70 Movements Notes: Back and Biceps: 4th week of the hypertrophy. A better day today may up weights next week Notes: Mesocycle 1 Week 4, 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 31, 2019 Author Report Share Posted January 31, 2019 Friday 1st FebruaryJacked and Sometimes TannedMesocycle 1 Week 4 Day 20Chest Incline Bench Press 20kgs 5рХ1п 30kgs 5рХ1п 40kgs 5рХ1п 50kgs 5рХ1п 55kgs 5рХ2п Total: 30 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: 16th day of this hypertrophy bloc. and a increase in reps on the incline from 3 to 5s Notes: Mesocycle 1 Week 4, done and dusted. 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 February 4, 2019 Author Report Share Posted February 4, 2019 Monday 4th JanuaryJacked and Sometimes TannedMesocycle 1 Week 5 Day 21Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 170kgs 3рХ1п 165kgs 3рХ1п Total: 24 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 100kgs 3рХ1п 110kgs 3рХ1п 105kgs 3рХ1п Total: 21 Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п Total: 18 Lifts All Lifts 63Notes: Squat: Primary Day Cent C44, 5th day back same reps and sets from last week but depth was suspect on a few lifts. Big weekend hot and flustered but no excuse. Press: Comp Bench Overload XL. Bench added weight but only 2.5kgs and did 1 set at 110kgs touch n go will try and pause next week did a drop at 105kgs Pull: C44 Sumo the nemesis so did 3 sets @ 150kg speeds were in the mid 0.40s slowest was 0.42 really happy with today's session of pulls toes were a bit wider worked on slow off the floor but a quicker finish. Notes: Mesocycle 1 Week 4, Weight on the down ward slide even after KFC. 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 February 4, 2019 Author Report Share Posted February 4, 2019 Tuesday 5th FebruaryJacked and Sometimes TannedMesocycle 1 Week 5 Day 22Overhead Press 20kgs 5рХ1п 30kgs 5рХ1п 35kgs 5рХ1п 40kgs 5рХ1п 45kgs 5рХ2п Total: 30 Movements Side Delt Raise 7.5lbs 8рХ5п Total: 40 Movements Rear Delt Raise 7.5lbs 8рХ5п Total: 40 Movements Front Delt Plate Raise 15kgs 6рХ5п Total: 30 Movement Dips Assisted 60kgs 5рХ1п 54kgs 5рХ1п 48kgs 5рХ1п 42kgs 5рХ2п Total: 25 Movements Tricep push Downs 11 Plates 12рХ1п 12 Plates 12рХ4п Total: 60 Movements Band Tris Red + Black Bands 65рХ1п 50рХ1п Total: 115 Movements Notes: Shoulders & Tris: 5th week back repeat of last weeks numbers Notes: Mesocycle 1 Week 5, so 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 February 5, 2019 Author Report Share Posted February 5, 2019 Wednesday 6th FebruaryJacked and Sometimes TannedMesocycle 1 Week 5 Day 23Legs Narrow Stance Squats Heels 60kgs 4рХ1п 80kgs 4рХ1п 100kgs 4рХ1п 120kgs 4рХ1п 140kgs 4рХ1п Total: 20 Lifts Leg Press 80kgs 5рХ1п 120kgs 5рХ1п 160kgs 5рХ1п 180kgs 5рХ3п Total: 30 Lifts Scrum Squat 10kgs 5рХ1п 20kgs 5рХ1п 40kgs 5рХ1п 60kgs 5рХ3п Total: 30 Movements Abs Roll Outs 5рХ4п Total: 25 Movements Notes: Quads: hypertrophy phase, 5th week back a repeat of last weeks reps on the Squats. Added in another set for Leg Press and Scrum Squat Notes: Mesocycle 1 Week 5, 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 February 6, 2019 Author Report Share Posted February 6, 2019 Thursday 7th JanuaryJacked and Sometimes TannedMesocycle 1 Week 5 Day 24Back n Bis Rack Pull below Knee 60kgs 4рХ1п 100kgs 4рХ1п 120kgs 4рХ3п Total: 20 Lifts Good Mornings 20kgs 5рХ1п 40kgs 5рХ1п 60kgs 5рХ3п Total: 25 Lifts Chest Supported Rows 20kgs 6рХ5п Total: 30 Movements Lat Pull Downs Fat Bar 50kgs 6рХ1п 55kgs 6рХ1п 60kgs 6рХ3п Total: 30 Movements Gunz's Z Bar 17.5kgs 15рХ5п Total: 75 Movements Gunz's Hammer Curls 20lbs 15рХ5п Total: 75 Movements Notes: Back and Biceps: 5th week of the hypertrophy. Started rough but finished good Notes: Mesocycle 1 Week 4, 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 February 7, 2019 Author Report Share Posted February 7, 2019 Friday 8th FebruaryJacked and Sometimes TannedMesocycle 1 Week 5 Day 25Chest Incline Bench Press 20kgs 5рХ1п 30kgs 5рХ1п 40kgs 5рХ1п 50kgs 5рХ1п 55kgs 5рХ2п Total: 30 Lifts Dumb Bell Flyes 20lbs 8рХ5п Total: 40 Movements Dumb Bell Press 50lbs 6рХ1п 55lbs 6рХ1п 60lbs 6рХ1п 65lbs 6рХ3п Total: 30 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: 16th day of this hypertrophy bloc. and a increase in reps on the incline from 3 to 5s Notes: Mesocycle 1 Week 4, done and dusted. 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 February 11, 2019 Author Report Share Posted February 11, 2019 Tuesday 12th JanuaryJacked and Sometimes TannedMesocycle 1 Week 6 Day 26Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 170kgs 3рХ1п 165kgs 3рХ1п Total: 24 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 100kgs 3рХ1п 110kgs 3рХ1п 107.5kgs 3рХ1п Total: 21 Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п Total: 18 Lifts All Lifts 63Notes: Squat: Primary Day Cent C44, 6th day back Monday head was not in the game so came back and did it today. a lot better speeds just a bit down Press: Comp Bench Overload XL. Bench same weight and reps as last week and did 1 set at 110kgs touch n go and a drop to 107.5. Same intensity as the top pleased. Pull: C44 Sumo the nemesis so did 3 sets @ 150kg speeds were not as good as last week 3 is reps were below 0.4 Today's session of pulls toes were wider worked on slow off the floor and a quicker finish. Notes: Mesocycle 1 Week 6, Weight on the down ward slide 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 February 12, 2019 Author Report Share Posted February 12, 2019 Wednesday 13th FebruaryJacked and Sometimes TannedMesocycle 1 Week 6 Day 27Overhead Press 20kgs 5рХ1п 30kgs 5рХ1п 35kgs 5рХ1п 40kgs 5рХ1п 45kgs 5рХ2п Total: 30 Movements Side Delt Raise 7.5lbs 8рХ5п Total: 40 Movements Rear Delt Raise 7.5lbs 8рХ5п Total: 40 Movements Front Delt Plate Raise 15kgs 6рХ5п Total: 30 Movement Dips Assisted 60kgs 5рХ1п 54kgs 5рХ1п 48kgs 5рХ1п 42kgs 5рХ2п 36kgs 5рХ1п Total: 25 Movements Tricep push Downs 11 Plates 12рХ1п 12 Plates 12рХ2п 13 Plates 12рХ2п Total: 60 Movements Band Tris Red + Black Bands 65рХ1п 50рХ1п Total: 115 Movements Notes: Shoulders & Tris: 6th week back and a little movement in weights repeat of last weeks numbers Notes: Mesocycle 1 Week 6, so 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 February 13, 2019 Author Report Share Posted February 13, 2019 Thursday 14th FebruaryJacked and Sometimes TannedMesocycle 1 Week 6 Day 28Legs Narrow Stance Squats Heels 60kgs 4рХ1п 80kgs 4рХ1п m/s .54 .63 .63 .61 last week m/s .64 .66 .60 .58 100kgs 4рХ1п m/s .56 .61 .46 .52 last week m/s .56 .56 .55 .45 120kgs 4рХ1п m/s .48 .43 .44 .43 last week m/s .57 .46 .47 .43 140kgs 4рХ1п m/s .39 .35 .35 .29 last week m/s .39 .39 .39 .33 Total: 20 Lifts Leg Press 120kgs 5рХ1п 160kgs 5рХ1п 180kgs 5рХ4п Total: 30 Lifts Scrum Squat 10kgs 5рХ1п 20kgs 5рХ1п 40kgs 5рХ1п 60kgs 5рХ3п Total: 30 Movements Abs Roll Outs 5рХ4п Total: 25 Movements Notes: Quads: hypertrophy phase, 6th week back a repeat of last weeks reps on the Squats. Added in another set for Leg Press and Scrum Squat Notes: Mesocycle 1 Week 6, 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 February 14, 2019 Author Report Share Posted February 14, 2019 Friday15th FebruaryJacked and Sometimes TannedMesocycle 1 Week 6 Day 30Chest Incline Bench Press 20kgs 5рХ1п 30kgs 5рХ1п 40kgs 5рХ1п 50kgs 5рХ1п 55kgs 5рХ2п Total: 30 Lifts Dumb Bell Flyes 20lbs 8рХ5п Total: 40 Movements Dumb Bell Press 50lbs 6рХ1п 55lbs 6рХ1п 60lbs 6рХ1п 65lbs 6рХ3п Total: 30 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: 20th day of this hypertrophy bloc. and a repeat of last weeks numbers Notes: Mesocycle 1 Week 5, done and dusted. 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 February 17, 2019 Author Report Share Posted February 17, 2019 Monday 18th JanuaryJacked and Sometimes TannedMesocycle 1 Week 7 Day 31Squats: Cent 44 60kgs 3рХ1п 100kgs 3рХ1п 120kgs 3рХ1п 140kgs 3рХ1п 160kgs 3рХ1п 170kgs 3рХ1п 165kgs 3рХ1п Total: 24 Lifts Press: Bench Press OverLoad XL 40kgs 3рХ1п 60kgs 3рХ1п 80kgs 3рХ1п 90kgs 3рХ1п 100kgs 3рХ1п 110kgs 3рХ1п 110kgs 3рХ1п Total: 21 Lifts Pull: Sumo C 44 90kgs 3рХ1п 110kgs 3рХ1п 130kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п 150kgs 3рХ1п Total:21 Lifts All Lifts 63Notes: Squat: Primary Day Cent C44, 7th day back after a weekend of working around the house was wondering about Squats. Ended up ok did to top sets @ 170kgs next week will do the same but add in a drop set. Depth marginal took a while to get the line right Press: Comp Bench Overload XL. Bench top set was pretty good so followed the squats and did 2 top sets best for a while. Pull: C44 Sumo the nemesis so did 4 sets @ 150kg as the first set someone forgot to hook the tendo up. Not till the last 2 sets did I get the line right. Shins closer and toes out and belt tighter on the last 2 sets. Notes: Mesocycle 1 Week 7, Weight on the down ward slide good session considering the work around the house over the weekend. 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 February 18, 2019 Author Report Share Posted February 18, 2019 Tuesday 19th FebruaryJacked and Sometimes TannedMesocycle 1 Week 7 Day 32Overhead Press 20kgs 5рХ1п 30kgs 5рХ1п 35kgs 5рХ1п 40kgs 5рХ1п 45kgs 5рХ2п Total: 30 Movements Side Delt Raise 7.5lbs 8рХ5п Total: 40 Movements Rear Delt Raise 7.5lbs 8рХ5п Total: 40 Movements Front Delt Plate Raise 15kgs 6рХ5п Total: 30 Movement Dips Assisted 60kgs 5рХ1п 54kgs 5рХ1п 48kgs 5рХ1п 42kgs 5рХ1п 36kgs 5рХ2п Total: 25 Movements Tricep push Downs 11 Plates 12рХ1п 12 Plates 12рХ2п 13 Plates 12рХ2п Total: 60 Movements Band Tris Black + Black Bands 50рХ1п 40рХ1п Total: 90 Movements Notes: Shoulders & Tris: 7th week back just a repeat of last weeks numbers Notes: Mesocycle 1 Week 7, so 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 February 19, 2019 Author Report Share Posted February 19, 2019 Thursday 20th FebruaryJacked and Sometimes TannedMesocycle 1 Week 6 Day 28Legs Narrow Stance Squats Heels 60kgs 4рХ1п 80kgs 4рХ1п m/s .58 .60 .61 .57 last week m/s .54 .63 .63 .61 100kgs 4рХ1п m/s .46 .55 .54 .45 last week m/s .56 .61 .46 .52 120kgs 4рХ1п m/s .43 .45 .44 .42 last week m/s .48 .43 .44 .43 140kgs 4рХ1п m/s .24 .35 .35 .33 last week m/s .39 .35 .35 .29 Total: 20 Lifts Leg Press 120kgs 5рХ1п 160kgs 5рХ1п 180kgs 5рХ5п Total: 35 Lifts Scrum Squat 10kgs 5рХ1п 20kgs 5рХ1п 40kgs 5рХ1п 60kgs 5рХ3п Total: 30 Movements Abs Roll Outs 5рХ4п Total: 25 Movements Notes: Quads: hypertrophy phase, 7th week back a repeat of last weeks reps on the Squats. Added in another set for Leg Press Notes: Mesocycle 1 Week 7, half way through. Quote for the Month:"Only the Foolish visit the Land of the Cannibals" - Maori Proverb OB1 Optimass 1 Quote Link to comment Share on other sites More sharing options...
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