THIRD TIME'S A CHARM!!!

[Beowulf]

1/3/11

Legs

Front Squat 5x5 @ 100kg

Leg Press 5x5 @ 360kg

Seated Hamstring Curl 5x5 @ Stack

Glute Ham Raise 5x5

Calves:

60 reps at 100kg held at top for 60 seconds

50 reps at 100kg held at top for 50 seconds

40 reps at 100kg held at top for 40 seconds

30 reps at 100kg held at top for 30 seconds

20 reps at 100kg held at top for 20 seconds

10 reps at 100kg held at top for 10 seconds

5 reps at 100kg held at top for 60 seconds

[Beowulf]

3/3/11

Push

Flat Bench PRess 5x5 @ 108kg

Incline Bench Press 5x5 @ 95kg

Standing military Press 5x5 @ 65kg

Upright Row 5x5 at 50kg

Weighted dips 5x5 at 25kg

[Beowulf]

5/3/11

Pull

Deadlift 5x5 @ 153kg

Bent over row 5x5 @ 100kg

Widegrip Lat Pulldowns 5x5 @ 80kg

Seated row 5x5 @ 80kg

Pullups 5x5

[Beowulf]

8/3/11

Legs

Front Squat 5x5 @ 100kg

Leg Press 5x5 @ 360kg

Seated Hamstring Curl 5x5 @ Stack

Glute Ham Raise 5x5

Calves:

60 reps at 100kg held at top for 60 seconds

50 reps at 100kg held at top for 50 seconds

40 reps at 100kg held at top for 40 seconds

30 reps at 100kg held at top for 30 seconds

20 reps at 100kg held at top for 20 seconds

10 reps at 100kg held at top for 10 seconds

5 reps at 100kg held at top for 60 seconds

[Beowulf]

10/3/11

Flat Bench Press 5x5 @ 108kg

Incline Bench Press 5x5 @ 95kg

Standing military Press 5x5 @ 65kg

Upright Row 5x5 at 50kg

Weighted dips 5x5 at 25kg

[steak]

hows the calves feeling after that little assault

[Beowulf]

Broken!!

I think it may be the cure to white man's calfs

[HarryB]

White man's calves? Dorian, Mike Matarazzo, Arnold lol.. nothing wrong there!!

[Beowulf]

Have been real slack with the logging but still training anyway here is today's chest session

Flat Bench Press

1X15 @ 60kg

1x5 @ 100kg

1x5 @105kg

1x5 @110kg

1x5@ 115kg

1x5 @ 110kg

1x5 @ 105kg

Incline Bench Press

1x 12 @ 60kg

1x5 @ 80kg

1x5@85kg

1x5@90 - Racking it on the last one I managed to get trapped under the bar

1x4 @85 on the fourth got caught under the bar again

[Beowulf]

Saturday 18 June 2011

Chest + Back

Triset 1

Decline Barbell Bench Press 6X 3 @ 122kg

Decline Dumbell Bench Press 8X3 @ 35kg

Decline Flyes 10X3 @ 22kg

One mins rest between each circuit.

Triset 2

Pullups 6x3 @ BW

Bent over Row 8X3 @ 82.5kg

Lat Pulldowns 10x3 @ 46kg

One Mins Rest between each circuit

Calves:

10 sets of 10 @ 130kg with 10 seconds rest

Traps

3 sets of 10 Barbell shrugs @ 140kg with 20 seconds rest

[Beowulf]

19th June 2011

Legs + Hamstrings

Triset 1

Squats 6x3 @ 140kg

Lunges 8x3 @ 35kg

Hack Squat 10 x3 @ 55kg

3 mins rest between rounds

Triset 2

Leg Curls 6x3 @ 70kg

Stiff legged Deadlifts 8x3 @ 100kg

Swiss Ball Hamstring Curls 10 X 3- These are kinda pathetic going to switch for good mornings

Calves

10 sets of 10 with 10 seconds rest @ 130kg

Traps

Barbell Shrugs 3 X 10 @ 140 with 20 seconds rest

[Phedder]

Welcome back mate What's the goal these days?

[Beowulf]

Im wanting a bit of strength at the moment ae looking at

1. Bench 160kg

2.Dead 200kg

3. Squat 200kg

Before the end of the year

[Beowulf]

20th June 2011

Shoulders and Arms

Triset 1

Seated Dumbell Shoulder Press 6x3 @ 30kg

Upright Row 8x3 @ 40kg

Militart Press 10 x 3 @ 50kg

Triset 2

Weighted Dips 10x3 @ 40kg

Single Arm Pulldowns 12 X 3 @ 42kg

Skull Crushers 15X3 @ 35kg

Triset 3

Seated Barbell Curls 10x3 @ 60kg

Incline Dumbell Curls 12x3 @ 17.5kg

Poser curls 15x3 @ 42kg

[Beowulf]

June 22nd

Chest and Back

Triset 1

Decline Barbell Bench Press 6x4 @ 120kg

Decline Dumbell Bench Press 8X4 @ 35kg

Decline Dumbell Flyes 10x4 @ 22kg

Triset 2

Pullups 6x4

Bent over row 8x4 @ 80kg

Lat Pulldowns 10x4 @ 46kg

[Beowulf]

July 11th

Giant set 1

Performed 3 times

Barbell Bench Press 8 @ 100kg

Dumbell Bench Press 8 @ 32kg

Depth Push ups 8 on 2X 2 feet boxes

Dumbell Flys 8 X 17.5kg

Triset 2

Performed 5 times

Pullups 8

One Armed Rows 8 x 50kg

Close grip lat pulldowns 8 x stack

[Beowulf]

July 13

Attempted 1100 reps on leg day but failed miserably.

only got through 3 rounds instead of ten of

10 reps Squat at 100kg

100 reps leg press at 100kg

No rest

[Beowulf]

Monday 26th September 2011

Week 4 of 6

5x5 Program

Squats 5x5 @ 157.5kg

Bench Press 5x5 @ 120kg

Deadlift 5x5 @ 140kg

[Beowulf]

Wednesday 28th September 2011

Week 4 of 6

5x5 Program

Squats 5x5 @ 157.5kg

Bench Press 5x5 @ 120kg

Deadlift 5x5 @ 140kg

[Beowulf]

Friday 30th September 2011

Week 4 of 6

5x5 Program

Squats 5x5 @ 157.5kg

Bench Press 5x5 @ 120kg

Deadlift 5x5 @ 140kg

[Beowulf]

Will Be Starting Sheiko #29 on Monday so this week was all about the 1rm testing! I am pretty happy with everything but Bench Press finding it really hard to crack 130 but here are the results

Squats: 200kg

DeadLift: 170kg

Bench Press: 130kg

At Bodyweight of 85kg

BRING ON SHEIKO!!!!!!

*On a Side Note 7 pages!!!!!!!!!!!!!!1*

[Beowulf]

Week1 Workout 1

Bench Press 1X5 @ 65kg

2x4 @ 80kg

2X3 @ 91kg

5x3 @ 98kg

Squats 1x5 @ 100kg

1x5 @ 120kg

5x5 @ 140kg

Bench Press 1X5 @ 65kg

1x4 @ 80 kg

4X4 @ 91kg

Flyes 10x5 @ 15

Good Mornings 5x5 @ 60kg

I am trying to use Sheiko to get Size gains aswell as Strength so all the lifts were done with a really slow tempo and by God the DOMS are incredible.

Also this past weekend we got a group together and took measurements and photos to help us monitor our way to competing next year!!