Yersinia Posted May 19, 2010 Author Share Posted May 19, 2010 day 1 Squat 100kg 2x5 Press 62.5kg 5x5 easy Bench 1RM 105kg Rows 77,5kg 5x5 started out hard. but suddenly it got really easy :E Pullups 1RM 40kg . failed at 41.25kg .. and my BW was 87.7kg . Quote Link to comment Share on other sites More sharing options...
Yersinia Posted May 22, 2010 Author Share Posted May 22, 2010 day 2. forgot to write up. friday Squat 1RM 145kg Bench 97.5kg 3-3-3-2-2-2 ... yeye Pullups 5x5 + 23.75kg Press 50kg 2x5 Rows 50kg 2x5 Quote Link to comment Share on other sites More sharing options...
Yersinia Posted May 24, 2010 Author Share Posted May 24, 2010 day 3 Squat 120kg 5x5 Press 3RM 70kg :E Rows 1RM 100kg not perfect tho :p Bench 70kg 2x5 pullups 5-5-5 BW Quote Link to comment Share on other sites More sharing options...
Yersinia Posted May 26, 2010 Author Share Posted May 26, 2010 day 1 Squat 100kg 2x5 Press 65kg 6x3 easy. slow down fast up rows 77.5kg 5x5 bench 1RM 105kg pretty fast up. failed on 107.5kg tho Pullups 1RM + 40kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted May 29, 2010 Author Share Posted May 29, 2010 day 2 yesterday. forgot to write up Squat 3x1 145kg . needed a little help on the last one . but its a nice pr Bench 6x3 97.5kg needed some help on last rep on 3 set... Press 50kg 2x5. no time for pullups.. so i did it today :p todays extraworkout : Pullups 6x5 + 25kg PR!! Squat 100kg 20 reps. never tried this before... awesome stuff. and not bad for a hungover guy Quote Link to comment Share on other sites More sharing options...
Yersinia Posted May 31, 2010 Author Share Posted May 31, 2010 day 3 Squat 5x5 122.5kg easy enough Press 3RM 72.5kg hard.. pains in my forearm. so i skipped rows and bench pullups 2x5 BW Quote Link to comment Share on other sites More sharing options...
Yersinia Posted June 2, 2010 Author Share Posted June 2, 2010 day 1 Squat 100kg 2x5 Press 65kg 5x5 PR :p pullups 1RM failed on 40kg.... Skipped rows.. Bench 1rm 100kg . failed on 107.5kg. no motivation at all today.. too many queenboys curling and flexing... bah Quote Link to comment Share on other sites More sharing options...
Yersinia Posted June 4, 2010 Author Share Posted June 4, 2010 day 2 Squat 1RM 140. failed twice at 147.5kg.. Bench 97.5kg 3-3-2 . dropped down to 90kg 3-5 . slow down fast up Pullups + 25kg 5-5-5-4 .dropped it to 5kg and did 10 reps.. Rows 2x5 60kg Press 3x10 50kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted June 7, 2010 Author Share Posted June 7, 2010 day 3 Squat 122.5kg 5x5 Press 3RM 72.5kg Rows 1RM 90kg :E Bench 60kg 1x10 pullups 2x10 BW Quote Link to comment Share on other sites More sharing options...
Yersinia Posted June 12, 2010 Author Share Posted June 12, 2010 day 2 Squat 1RM 145kg . failed on 147.5kg Bench 90kg 6x3 last rep i did 5reps. all was easy Pullups +5kg 10-10-8 . Press 55kg 2x8 Rows 70kg 2x5 Quote Link to comment Share on other sites More sharing options...
Yersinia Posted June 14, 2010 Author Share Posted June 14, 2010 crappy workout. so sleepy ... day 3 Squat 125kg 5-5-2 . 100kg 3-5-5. no motivation at all. Press 1RM 70kg ... Bench 70kg 2x5 pullups 1x10 BW Rows 1RM 95kg.... bah Quote Link to comment Share on other sites More sharing options...
Yersinia Posted June 15, 2010 Author Share Posted June 15, 2010 i see i havent written up my last day 1.. june 09 Day 1 Squat 100kg 2x5 Press 67.5kg 6x3 Rows 5x5 75kg Bench 1RM 100kg failed at 105... Pullups 1RM +40kg failed at 42.5kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted June 16, 2010 Author Share Posted June 16, 2010 day 1 Squat 100kg 2x5 Press 67.5kg 5x5 PR Pullups 1RM +40kg Rows 70kg 5x5 Bench 1x3 90kg .. some dragonflags at the end 2x10 i think Quote Link to comment Share on other sites More sharing options...
Yersinia Posted June 18, 2010 Author Share Posted June 18, 2010 day 2. getting a bit sick. but had to workout anyways Squat 1RM 140. fail on 147.5kg... Bench 92.5kg 6x3 easy. 60kg 3x10 Pullups 3x10 + 5kg pr . volume is haaard stuff :< Rows 60kg 2x5 Press 50kg 2x5 Frontsquat 1RM 120kg . . funny how i do extra stuff when im sick.. yeye Quote Link to comment Share on other sites More sharing options...
Yersinia Posted June 28, 2010 Author Share Posted June 28, 2010 been sick 1 week now. started again today. weak and crappy Day 3 Squat 5x5 110kg .... Press 3RM 70kg Rows 1RM 95kg Pullups 2x5 BW Bench 70kg 2x5 Quote Link to comment Share on other sites More sharing options...
Yersinia Posted June 30, 2010 Author Share Posted June 30, 2010 day 1 Squat 100kg 2x5 Press 67.5kg 5-4 ... dropped to 60kg 3x5 slow down fast up Bench 1rm 100kg .... fail on 105. dumbellrows 26kg 5x5 easy Pullups 1RM 35kg.. crappy day.. yeye Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 2, 2010 Author Share Posted July 2, 2010 day 2 Squat 1RM 145kg fail on 150. Bench 6x3 92.5kg 4 reps on last set Pullups + 5kg 10-10-9 Press 2x5 50kg Dragonflags 2x10 Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 5, 2010 Author Share Posted July 5, 2010 day 3 squat 5x5 120kg . pretty easy Press 4RM 70kg Rows 1RM 100kg pr Pullups 2x5 Bench 70kg 2x5 a fairly good day Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 7, 2010 Author Share Posted July 7, 2010 day 1 Squat 100kg 2x5 Press 65kg 5x5 dumbellrows 28kg 5x5 easy Pullups 1RM 40kg Bench 1RM 105kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 9, 2010 Author Share Posted July 9, 2010 day 2 Squat 1RM 145kg fail on 150 Bench 6x3 95kg Pullups 3x10 +5kg Press 3x10 50kg Rows 1x10 60kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 12, 2010 Author Share Posted July 12, 2010 day 3 was tired after a hard weekend. so i played it kool on the squat Squat 5x5 110kg Press 4RM 70kg Rows 1RM 100kg Bench 70kg 2x5 pullups 2x5 BW regretting that i played it kool on the squat ... frontsquat 5x5 90kg :p Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 14, 2010 Author Share Posted July 14, 2010 day 1 Squat 100kg 2x5 press 6x3 67.5kg Bench 1RM 105kg Pullups 7RM + 15kg :p dumbell rows 5x5 30kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 16, 2010 Author Share Posted July 16, 2010 day 2 Squat 2x1 140kg . Bench 6x3 95kg Pullups 3x10 + 6.25kg .. pr =P Press 3x10 50kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 18, 2010 Author Share Posted July 18, 2010 day 3 Squat 5x5 115kg Press 4RM 70kg Bench 2x5 70kg Pullups 2x10 bw Rows 1RM 100kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 20, 2010 Author Share Posted July 20, 2010 day 1 Squat 100kg 2x5 Press 67.5kg 5x5 pr i think dumbell rows 32kg 5x5 Bench 1RM 107.5kg getting better again. almost had 110kg aswell Pullups 1RM 41.25kg fail on 42.5 Quote Link to comment Share on other sites More sharing options...
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