Beaten Paths are For Beaten Men

[Old Bull]

Tuesday 2nd October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 6 Day 27

Overhead Press 
20kgs 6рХ1п
25kgs 6рХ2п
27.5kgs 6рХ2п

Total: 30 Movements 

Side Delt Raise 
5lbs 8рХ5п

Total: 40 Movements 

Rear Delt Raise 
5lbs 8рХ5п

Total: 40 Movements 

Front Delt Plate Raise 
5kgs 8рХ5п

Total: 40 Movement 

Dips Assisted 
84kgs 10рХ3п
78kgs 10рХ2п

Total: 50 Movements 

Tricep push Downs 
9 Plates 12рХ5п

Total: 60 Movements 

Black Mini Band Tris 
White Band 50рХ1п

Total: 70 Movements 

Notes:
 

• Squat: 6th week on Shoulders and Tris. Went up on the bands to the mini black one.
   
• Notes: Micro-cycle 3 Week 6, little steps.
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Wednesday 3rd October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 6 Day 28

Legs 

Leg Press 
80kgs 8рХ1п
120kgs 8рХ1п
160kgs 8рХ3п

Total: 40 Lifts 

Leg Extension 
4 Plates 8рХ1п
5 Plates 8рХ4п

Total: 40 Movements 

Hack Squat 
20kgs 10рХ5п

Total: 50 Movements 

Pull Down Abs 
45kgs 8рХ5п

Total: 40 Movements 

Notes:
 

• Legs: hypertrophy phase Legs, repeat of last weeks reps and sets will add either a set or weight next week. 
   
• Notes: Micro-cycle 3 Week 6, Pump day for the legs lol . 
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Thursday 4th October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 6 Day 29

Back n Bis 

Pull Conventional 
70kgs 5рХ1п
90kgs 5рХ1п
110kgs 5рХ3п

Total: 25 Lifts 

Good Mornings 
20kgs 5рХ1п
40kgs 5рХ1п
60kgs 5рХ3п

Total: 20 Movements 

Chest Supported Rows 
15kgs 8рХ1п
20kgs 8рХ4п

Total: 40 Movements 

Lat Pull Downs Fat Bar 
45kgs 8рХ5п

Total: 40 Movements 

Gunz's Z Bar 
15kgs 12рХ5п

Total: 60 Movements 

Gunz's Hammer Curls 
20lbs 12рХ5п

Total: 60 Movements 

Notes:
 

• Back and Biceps: 6th week of the hypertrophy. Conventional Pull still tough 5 reps is vicious need to talk to the coach. 
   
• Notes: Micro-cycle 3 Week 6, no doms from yesterday  a lot 
  better than last week back still weak but getting slowly stronger.
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Friday 5th October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 6 Day 30

Chest 

Incline Bench Press 
20kgs 6рХ1п
30kgs 6рХ1п
40kgs 6рХ1п
45kgs 6рХ2п

Total: 30 Lifts 

Dumb Bell Flyes 
10lbs 10рХ5п

Total: 50 Movements 

Dumb Bell Press 
35lbs 10рХ1п
40lbs 10рХ1п
45lbs 10рХ1п
50lbs 10рХ2п

Total: 50 Movements 

Cable Flyes Upper 
3 plates 10рХ5п

Total: 50 Movements 

Cable Flyes Lower 
2 Plates 10рХ5п

Total: 50 Movements 

Pull Down Abs 
45kgs 8рХ5п

Total: 40 Movements 

Notes:
 

• Chest: 24th day of the hypertrophy. Incline getting better 2 top sets DB Press 2 sets at 50lbs still a tough exercise mind you 10 reps  Flyes the same as last week. 
   
• Notes: Micro-cycle 3 Week 5, The end of the 6th week better than last week adapting 
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Monday 8th October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 7 Day 31

Squats: Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
175kgs 3рХ1п 

Total: 21 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
100kgs 3рХ1п 

Total: 21 Lifts 

Pull: Sumo C 44 
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
150kgs 3рХ1п 

Total: 15 Lifts

All Lifts 57

Notes:
 

• Squat: Primary Day Cent C44, 7th day back went up 5kgs from last week. A wider on the stance speeds and depth were under the target so did a drop of 175 this was a lot better. 
   
• Press: Comp Bench Overload XL. Bit sluggish today so did not go up from a 100 instead did 2 work sets. 
   
• Pull: C44 Sumo wider stance same as last week speed a little better but needs to improve.
   
• Notes: Micro-cycle 3 Week 7, A good session over the Squat, and Bench considering the weekend with the Wai Weight Club 3 Lift.
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Tuesday 9th October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 7 Day 32

Overhead Press 
20kgs 6рХ1п
25kgs 6рХ2п
27.5kgs 6рХ2п

Total: 30 Movements 

Side Delt Raise 
5lbs 10рХ5п

Total: 50 Movements 

Rear Delt Raise 
5lbs 8рХ5п

Total: 40 Movements 

Front Delt Plate Raise 
5kgs 10рХ3п
10kgs 10рХ2п

Total: 50 Movement 

Dips Assisted 
84kgs 10рХ2п
78kgs 10рХ3п

Total: 50 Movements 

Tricep push Downs 
9 Plates 12рХ5п

Total: 60 Movements 

Black Mini Band Tris 
White Band 50рХ1п

Total: 50 Movements 

Notes:
 

• Squat: 7th week on Shoulders and Tris. Went up on the plate raise and dips.
   
• Notes: Micro-cycle 3 Week 7, little gainzs.
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Wednesday 10th October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 7 Day 33

Legs 

Leg Press 
80kgs 8рХ1п
120kgs 8рХ1п
160kgs 8рХ3п

Total: 40 Lifts 

Leg Extension 
5 Plates 10рХ5п

Total: 50 Movements 

Hack Squat 
20kgs 10рХ5п

Total: 50 Movements 

Pull Down Abs 
45kgs 8рХ5п

Total: 40 Movements 

Notes:
 

• Legs: hypertrophy phase Legs, repeat of last weeks reps and sets could be next week to add either a set or weight. 
   
• Notes: Micro-cycle 3 Week 7, Pump day for the legs lol . 
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Thursday 11th October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 7 Day 34

Back n Bis 

Pull Conventional 
70kgs 5рХ1п
90kgs 5рХ1п
110kgs 5рХ3п

Total: 25 Lifts 

Good Mornings 
20kgs 5рХ1п
40kgs 5рХ1п
60kgs 5рХ3п

Total: 20 Movements 

Chest Supported Rows 
15kgs 8рХ1п
20kgs 8рХ4п

Total: 40 Movements 

Lat Pull Downs Fat Bar 
45kgs 10рХ5п

Total: 50 Movements 

Gunz's Z Bar 
15kgs 15рХ5п

Total: 75 Movements 

Gunz's Hammer Curls 
20lbs 12рХ5п

Total: 60 Movements 

Notes:
 

• Back and Biceps: 7th week of the hypertrophy. Conventional Pull still tough coach not listening. 
   
• Notes: Micro-cycle 3 Week 6, no doms from yesterday  little gainzs in reps.
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Friday 12th October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 7 Day 35

Chest 

Incline Bench Press 
20kgs 6рХ1п
30kgs 6рХ1п
40kgs 6рХ1п
45kgs 6рХ1п
47.5kgs 6рХ1п

Total: 30 Lifts 

Dumb Bell Flyes 
10lbs 10рХ1п
12.5lbs 10рХ4п

Total: 50 Movements 

Dumb Bell Press 
40lbs 6рХ1п
45lbs 6рХ1п
50lbs 6рХ1п
55lbs 6рХ2п

Total: 30 Movements 

Cable Flyes Upper 
3 plates 10рХ5п

Total: 50 Movements 

Cable Flyes Lower 
2 Plates 10рХ5п

Total: 50 Movements 

Pull Down Abs 
50kgs 6рХ5п

Total: 30 Movements 

Notes:
 

• Chest: 28th day of the hypertrophy. Incline getting better 1.25kgs up on last week 2 top sets DB Press 2 sets at 55lbs still dropped the reps to 6 Flyes the same as last week. 
   
• Notes: Micro-cycle 3 Week 7, The end of the 7th week better than last week adapting 
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Monday 15th October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 8 Day 36

Squats: Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
175kgs 3рХ1п 

Total: 21 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
100kgs 3рХ1п 
100kgs 3рХ1п 

Total: 24 Lifts 

Pull: Sumo C 44 
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
150kgs 3рХ1п 

Total: 15 Lifts

All Lifts 60

Notes:
 

• Squat: Primary Day Cent C44, 8th day back repeat of last weeks sets and reps. A wider stance speeds just under on 1 rep so did a drop, hit over 500mm 2 weeks in row now only 1 rep but it is a good sign. 
   
• Press: Comp Bench Overload XL. Bit sluggish today so did not go up from a 100 instead did 3 work sets. 
   
• Pull: C44 Sumo wider stance and toes out this week same as last week speed a little better but needs to improve.
   
• Notes: Micro-cycle 3 Week 8, A good technical session over the 3 lifts, Bench using the back magic made feet on the floor hard on my toes.
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Tuesday 16th October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 8 Day 37

Overhead Press 
20kgs 6рХ1п
25kgs 6рХ2п
27.5kgs 6рХ2п

Total: 30 Movements 

Side Delt Raise 
5lbs 10рХ5п

Total: 50 Movements 

Rear Delt Raise 
5lbs 8рХ5п

Total: 40 Movements 

Front Delt Plate Raise 
5kgs 10рХ1п
10kgs 10рХ4п

Total: 50 Movement 

Dips Assisted 
84kgs 10рХ1п
78kgs 10рХ2п
72kgs 10рХ2п

Total: 50 Movements 

Tricep push Downs 
9 Plates 12рХ3п
10 Plates 12рХ2п

Total: 60 Movements 

Black Mini Band Tris 
White Band 60рХ1п

Total: 60 Movements 

Notes:
 

• Squat: 8th week on Shoulders and Tris. Went up on the dips.
   
• Notes: Micro-cycle 3 Week 8, little gainzs.
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Wednesday 10th October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 8 Day 38

Legs 

High Bar Squats Heels 
60kgs 6рХ1п
70kgs 6рХ1п
80kgs 6рХ1п
90kgs 6рХ1п
100kgs 6рХ1п

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:
 

• Legs: hypertrophy phase Legs, got rid of the Leg Extension added in High Bar squats  Seemed like a good idea but in practice a whole lot different. Waiting for the burn and some serious DOMs 
   
• Notes: Micro-cycle 3 Week 8, Big Poppa Pump day for the legs lol . 
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Thursday 18th October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 8 Day 39

Back n Bis 

Pull Conventional 


Total: 0 Lifts 

Good Mornings 


Total: 0 Movements 

Chest Supported Rows 
15kgs 8рХ1п
20kgs 8рХ4п

Total: 40 Movements 

Lat Pull Downs Fat Bar 
45kgs 10рХ1п
45kgs 10рХ4п

Total: 50 Movements 

Gunz's Z Bar 
15kgs 15рХ5п

Total: 75 Movements 

Gunz's Hammer Curls 
25lbs 10рХ5п

Total: 50 Movements 

Notes:
 

• Back and Biceps: 8th week of the hypertrophy. DOMs from yesterday legs were pretty sore so no lower back work, just upper back. 
   
• Notes: Micro-cycle 3 Week 6, doms from yesterday 
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Friday 19th October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 8 Day 40

Chest 

Incline Bench Press 
20kgs 6рХ1п
30kgs 6рХ1п
40kgs 6рХ1п
45kgs 6рХ1п
47.5kgs 6рХ1п

Total: 30 Lifts 

Dumb Bell Flyes 
10lbs 10рХ1п
12.5lbs 10рХ3п
15lbs 10рХ1п

Total: 50 Movements 

Dumb Bell Press 
40lbs 6рХ1п
45lbs 6рХ1п
50lbs 6рХ1п
55lbs 6рХ2п

Total: 30 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
50kgs 8рХ1п
60kgs 8рХ1п
65kgs 8рХ2п

Total: 40 Lifts 

Pull Down Abs 
50kgs 6рХ5п

Total: 30 Movements 

Notes:
 

• Chest: 32nd day of the hypertrophy. Incline smae as last week 2 top sets DB Press 2 sets at 55lbs the reps to 6 and included Bench Press 8 reps x 5 sets just to do something a bit dumb at the end. 
   
• Notes: Micro-cycle 3 Week 7, The end of the 7th week better than last week adapting 
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 
 

[Old Bull]

Monday 22nd October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 9 Day 41

Squats: Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
175kgs 3рХ1п 

Total: 21 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
100kgs 3рХ1п 
100kgs 3рХ1п 

Total: 25 Lifts 

Pull: Sumo C 44 
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
150kgs 3рХ1п 
150kgs 3рХ1п 

Total: 18 Lifts

All Lifts 64

Notes:
 

• Squat: Primary Day Cent C44, 9th day back did 2 top sets at 180 usually I do a drop to 175' Went ok speed just about replicated. A wider stance speeds just under on 1 rep. No 500 depth this week 469 best of the reps. 
   
• Press: Comp Bench Overload XL. Same as last week a bit sluggish today so did not go up from a 100 instead did 3 work sets. 
   
• Pull: C44 Sumo wider stance and toes out this week brought the stance in on the last set felt better then the other 2 sets bust speed about the same.
   
• Notes: Micro-cycle 3 Week 8, Another technical session over the 3 lifts, Bench using the back magic made on my toes and closer stance on sumo.
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Tuesday 23rd October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 9 Day 42

Overhead Press 
20kgs 6рХ1п
25kgs 6рХ1п
27.5kgs 6рХ2п
30kgs 6рХ1п

Total: 30 Movements 

Side Delt Raise 
5lbs 10рХ5п

Total: 50 Movements 

Rear Delt Raise 
5lbs 8рХ5п

Total: 40 Movements 

Front Delt Plate Raise 
5kgs 10рХ1п
10kgs 10рХ4п

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 35рХ1п
Purple Band 25рХ1п

Total: 60 Movements 

Notes:
 

• Squat: 9th week on Shoulders and Tris. Went up on the dips and band Push Downs.
   
• Notes: Micro-cycle 3 Week 8, micro gainzs.
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Wednesday 24th October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 8 Day 38

Legs 

High Bar Squats Heels 
60kgs 6рХ1п
70kgs 6рХ1п
80kgs 6рХ1п
90kgs 6рХ1п
100kgs 6рХ1п

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, 2nd week of high bar squats still tough 6 reps is another dimension. Waiting for the burn and some serious DOMs 
   
• Notes: Micro-cycle 3 Week 9, Big Poppa Pump day for the Quads lol . 
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Thursday 25th October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 9 Day 44

Back n Bis 

Pull Conventional 
70kgs 5рХ1п
90kgs 5рХ2п
110kgs 5рХ2п

Total: 25 Lifts 

Good Mornings 
20kgs 5рХ1п
40kgs 5рХ1п
60kgs 5рХ2п

Total: 25 Movements 

Chest Supported Rows 
15kgs 8рХ1п
20kgs 8рХ4п

Total: 40 Movements 

Lat Pull Downs Fat Bar 
45kgs 8рХ1п
50kgs 8рХ4п

Total: 40 Movements 

Gunz's Z Bar 
15kgs 15рХ5п

Total: 75 Movements 

Gunz's Hammer Curls 
25lbs 10рХ5п

Total: 50 Movements 

Notes:
 

• Back and Biceps: 8th week of the hypertrophy. Slight DOMs from yesterday but able to do lower back work. 
   
• Notes: Micro-cycle 3 Week 8, slight doms from yesterday 
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Friday 25th October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 9 Day 45

Chest 

Incline Bench Press 
20kgs 6рХ1п
30kgs 6рХ1п
40kgs 6рХ1п
45kgs 6рХ1п
47.5kgs 6рХ1п

Total: 30 Lifts 

Dumb Bell Flyes 
12.5lbs 10рХ3п
15lbs 10рХ2п

Total: 50 Movements 

Dumb Bell Press 
40lbs 6рХ1п
45lbs 6рХ1п
50lbs 6рХ1п
55lbs 6рХ1п
60lbs 6рХ1п

Total: 30 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
50kgs 8рХ1п
60kgs 8рХ1п
70kgs 8рХ2п

Total: 40 Lifts 

Pull Down Abs 
50kgs 6рХ5п

Total: 30 Movements 

Notes:
 

• Chest: 36th day of the hypertrophy. Incline same as last week 1 top sets DB Press 60lbs. Bench Press 8 reps at 70kgs actually 70.5kgs 
   
• Notes: Micro-cycle 3 Week 8, The end of the 8th week better than last week adapting 
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Monday 29th October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 9 Day 41

Squats: Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
175kgs 3рХ1п 

Total: 21 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
100kgs 3рХ1п 
100kgs 3рХ1п 

Total: 25 Lifts 

Pull: Sumo C 44 
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
150kgs 3рХ1п 
150kgs 3рХ1п 

Total: 18 Lifts

All Lifts 64

Notes:
 

• Squat: Primary Day Cent C44, 10th day back did 2 top sets at 180 same as last week. Went ok speed just a bit down. No 500 depth this week 469 best of the reps. 
   
• Press: Comp Bench Overload XL. Same as last week a bit sluggish today so did not go up from a 100 instead did 3 work sets. 
   
• Pull: C44 Sumo not so wider stance and toes out this week. Speed still not all in the area that I would like.
   
• Notes: Micro-cycle 3 Week 10, Another technical session over the 3 lifts, Bench using the back magic on my toes and closer stance on sumo. Bit sluggish as was in Auckland for the Record Breakers long day
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Tuesday 30th October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 10 Day 47

Overhead Press 
20kgs 6рХ1п
25kgs 6рХ1п
30kgs 6рХ2п
35kgs 6рХ1п

Total: 30 Movements 

Side Delt Raise 
5lbs 10рХ5п

Total: 50 Movements 

Rear Delt Raise 
5lbs 8рХ5п

Total: 40 Movements 

Front Delt Plate Raise 
5kgs 10рХ1п
10kgs 10рХ4п

Total: 50 Movement 

Dips Assisted 
78kgs 10рХ1п
72kgs 10рХ3п
66kgs 10рХ1п

Total: 50 Movements 

Tricep push Downs 
9 Plates 12рХ1п
10 Plates 12рХ4п

Total: 60 Movements 

Purple Band Tris 
Purple Band 35рХ1п
Purple Band 35рХ1п

Total: 70 Movements 

Notes:
 

• Squat: 10th week on Shoulders and Tris. Went up on the Overhead 2.5kgs an band Push Downs.
   
• Notes: Micro-cycle 3 Week 10, improving 
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Wednesday 31st October

Jacked and Sometimes Tanned

Micro-cycle 3 Week 10 Day 43

Legs 

High Bar Squats Heels 
60kgs 6рХ1п
70kgs 6рХ1п
80kgs 6рХ1п
90kgs 6рХ1п
100kgs 6рХ1п

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, 4th week of high bar squats still tough @ 6 reps followed by Leg Press and Hacks got to be good 
   
• Notes: Micro-cycle 3 Week 10, Big Poppa Pump day for the Quadzs. 
  
  Quote for the Month:
  
  "Fear is Temporary Regret is Forever"
  
  - Unknown

OB1 

[Old Bull]

Thursday 1st November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 10 Day 49

Back n Bis 

Pull Conventional 
70kgs 5рХ1п
90kgs 5рХ1п
110kgs 5рХ3п

Total: 25 Lifts 

Good Mornings 
20kgs 5рХ1п
40kgs 5рХ1п
60kgs 5рХ3п

Total: 25 Movements 

Chest Supported Rows 
15kgs 8рХ1п
20kgs 8рХ4п

Total: 40 Movements 

Lat Pull Downs Fat Bar 
50kgs 8рХ5п

Total: 40 Movements 

Gunz's Z Bar 
15kgs 15рХ5п

Total: 75 Movements 

Gunz's Hammer Curls 
25lbs 10рХ5п

Total: 50 Movements 

Notes:
 

• Back and Biceps: 10th week of the hypertrophy. Back is starting to feel better deads were not as tough. 
   
• Notes: Micro-cycle 3 Week 10, good day 
  
  Quote for the Month:
  
  "Better a Brief Spell of Honour Than a Long Rule of Shame"
  
  - Laxdaela Saga C.29

OB1 

[Old Bull]

Friday 2nd November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 10 Day 50

Chest 

Incline Bench Press 
20kgs 6рХ1п
30kgs 6рХ1п
40kgs 6рХ1п
50kgs 6рХ2п

Total: 30 Lifts 

Dumb Bell Flyes 
15lbs 10рХ5п

Total: 50 Movements 

Dumb Bell Press 
40lbs 8рХ1п
45lbs 8рХ1п
50lbs 8рХ1п
55lbs 8рХ1п
60lbs 8рХ1п

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: 40th day of the hypertrophy. Incline 2 top sets 1 top set DB Press 60lbs and @ 8 reps instead of 6. Bench Press 8 reps at 70kgs x 3 sets last set just made it 
   
• Notes: Micro-cycle 3 Week 10, The end of the 10th week and 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 
 

[Old Bull]

Monday 5th November

Jacked and Sometimes Tanned

Micro-cycle 3 Week 11 Day 51

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 
70kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
100kgs 3рХ1п 
100kgs 6рХ1п 

Total: 27 Lifts 

Pull: Sumo C 44 
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
150kgs 3рХ1п 
150kgs 3рХ1п 

Total: 18 Lifts

All Lifts 64

Notes:
 

• Squat: Primary Day Cent C44, 11th day back did 2 top sets at 180 same as last week. 1 rep under the target speed one of the better squat session so far. No 500 depth this week 486 best of the reps. 
   
• Press: Comp Bench Overload XL. Same as last week did not go up from a 100 instead did 2 work sets and a AMRAP of 6 reps @ 10RPE. 
   
• Pull: C44 Sumo not so wider stance and toes out this week. Speed still not all in the area that I would like 3 reps in target zone. Hip was a bit iffy today so a bit conscious of that during the work sets.
   
• Notes: Micro-cycle 3 Week 11, Another technical session over the 3 lifts, Bench using the back magic on my toes and closer stance on sumo. Good session with things to work on for next week
  
  Quote for the Month:
  
  "Better a Brief Spell of Honour Than a Long Rule of Shame"
  
  - Laxdaela Saga C.29

OB1