Yersinia Posted September 22, 2010 Author Share Posted September 22, 2010 day 1 Squat 2x5 110kg Press 6x3 70kg Pullups 1RM + 40kg. did some ab stuff.. skipped the other stuff to save my arms . they are getting better again.. but i had armwrestling today again. so they might be screwed again... :p Quote Link to comment Share on other sites More sharing options...
Forever Posted September 22, 2010 Share Posted September 22, 2010 day 1 Squat 2x5 110kg Press 6x3 70kg Pullups 1RM + 40kg. did some ab stuff.. skipped the other stuff to save my arms . they are getting better again.. but i had armwrestling today again. so they might be screwed again... :p solid workout here Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 24, 2010 Author Share Posted September 24, 2010 thanks. it should have been more stuff on it tho same today.. armpains.. Squat 5x1 137.5kg. was sore after last squat actually. skipped everything after. gotta stop armwrestling :P Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 29, 2010 Author Share Posted September 29, 2010 been sick. tried some today Day 3\1 .. heh Squat 5x5 125kg Press 6x3 65kg Pullups 1RM AW grip + 40kg then aw practice.. sheesh Quote Link to comment Share on other sites More sharing options...
Forever Posted September 30, 2010 Share Posted September 30, 2010 been sick. tried some today Day 3\1 .. heh Squat 5x5 125kg Press 6x3 65kg Pullups 1RM AW grip + 40kg then aw practice.. sheesh feel better soon and then hit things again Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 30, 2010 Author Share Posted September 30, 2010 been sick. tried some today Day 3\1 .. heh Squat 5x5 125kg Press 6x3 65kg Pullups 1RM AW grip + 40kg then aw practice.. sheesh feel better soon and then hit things again thanks . next week its gonna be good i guess Quote Link to comment Share on other sites More sharing options...
Yersinia Posted October 1, 2010 Author Share Posted October 1, 2010 day 2 Squat 1RM 150kg Skipped the rest cause of my armpains after AW.. they flared up pretty good at BJJ practice.. no more AW for me...... bah Quote Link to comment Share on other sites More sharing options...
Yersinia Posted October 4, 2010 Author Share Posted October 4, 2010 day 3 i guess. eventho i did nothing i should have done. Squat 110kg 5reps 120kg 5 reps. wanted to keep it easy . Bench 6x3 95kg went alright . not too hard Pullups AW grip 5x5 + 20kg . and BW was 87kg Press 2x5 50kg Hammercurls and wristcurls after Quote Link to comment Share on other sites More sharing options...
Yersinia Posted October 7, 2010 Author Share Posted October 7, 2010 forgot to write up on wednesday Day 1 Squat 2x5 110kg Press 6x3 67.5kg Bench 2x5 80kg Rows 5x5 70kg Pullups 1RM + 40kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted October 8, 2010 Author Share Posted October 8, 2010 day 2 Squat 135kg 3 reps. supposed to be 5. but fail. did 10x2 65kg explosive jumps. 1 min pause between sets Bench 6x3 95kg Pullups AW grip 5x5 + 20kg Dips 5x5 + 20kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted October 13, 2010 Author Share Posted October 13, 2010 skipped last day 3 .. :< Day 1 Squat 2x5 105kg Press 70kg 2x3 65kg 2x3 67.5kg 2x3 Bench 90kg x1 tired after BJJ and the press. so i skipped an actuall maxlift Pullups AW grip 1RM + 42.5kg Rows 5x5 70kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted October 18, 2010 Author Share Posted October 18, 2010 day 3 Squat 5x5 120kg Press 1Rm 70kg for some reason my max lift is the same as my volume weight... 10x3 35kg explosive after rows 5RM 80kg Bench 2x5 80kg pullups 2x5 bw Quote Link to comment Share on other sites More sharing options...
Yersinia Posted October 20, 2010 Author Share Posted October 20, 2010 day 1 Squat 2x5 100kg Press 67.5kg 3-3-3-3-0... dropped to 65kg 3-3 Rows 5x5 70kg Pullups aw grip 1RM + 40kg skipped bench. no time :< Quote Link to comment Share on other sites More sharing options...
Yersinia Posted October 22, 2010 Author Share Posted October 22, 2010 day 2 Squat 5RM 130kg Bench 6x3 95kg Pullups aw grip 5x5 + 20kg Rows 2x5 60kg Press 2x5 50kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted October 23, 2010 Author Share Posted October 23, 2010 had nothing to do. extra workout ofc,. 3min 6 rounds treadmill. 13.5km\h .. Press\rows 3x10 . no pause between exercises . 1 pause between sets Pullups 1arm machine 38kg - or something. gonna start doing those i think Quote Link to comment Share on other sites More sharing options...
Yersinia Posted October 26, 2010 Author Share Posted October 26, 2010 day 3 Squat 5x5 120kg Press 3RM 72.5kg Rows 5RM 80kg Pullups 2x5 bw bench 2x5 70kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted October 27, 2010 Author Share Posted October 27, 2010 day 1 Squat 2x5 100kg press 6x3 67.5kg 5 reps last set. easy stuff Rows 5x5 72.5kg easy Bench 1RM 110kg . fail. 3 reps on 100kg after that Pullups aw grip 1RM + 42.5kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted October 30, 2010 Author Share Posted October 30, 2010 day 2 Squat 10x3 70kg explosive . 1 min pause between sets Bench 6x3 95kg pullups aw grip 5x5 + 22.5kg Rows 2x5 50kg Press 2x5 50kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted November 1, 2010 Author Share Posted November 1, 2010 day 3 Squat 5x5 122.5kg Press 3RM 72.5kg Bench 2x5 77.5kg Rows 5RM 82.5kg Pullups 2x5 BW Quote Link to comment Share on other sites More sharing options...
Yersinia Posted November 3, 2010 Author Share Posted November 3, 2010 day 1 Squat 100kg 2x5 Press 70kg 6x3 Bench 70kg 2x5 Pullups aw grip 1RM + 41.25kg Rows 5x5 75kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted November 5, 2010 Author Share Posted November 5, 2010 day 2 Squat 5RM 130kg Bench 97.5kg 3-3-2 95kg 3-3-3 Pullups AW grip 5x5 + 22.5kg easy Press 5x5 62.5kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted November 8, 2010 Author Share Posted November 8, 2010 day 3 Squat 5x5 122.5kg Press 2x2 75kg. mighty pleased Bench 2x5 70kg Rows maxlift of some sort on a machine. 5 reps 80kg i think Pullups 1x10 BW Quote Link to comment Share on other sites More sharing options...
Yersinia Posted November 10, 2010 Author Share Posted November 10, 2010 day 2 squat 2x5 100kg Press 6x3 70kg easy Bench 3RM 100kg Rows 5x5 80kg Pullups 1RM + 41.25kg BW was 88.7kg today with clothes at the gym. shorts and T-shirt Quote Link to comment Share on other sites More sharing options...
Yersinia Posted November 12, 2010 Author Share Posted November 12, 2010 last workout was day 1. Day 2 Squat 5RM 130kg . 140kg 1x1 Bench 6x3 95kg Pullups AW grip 5x5 + 23.75kg Rows and press 50kg 2x5 no pause between sets Quote Link to comment Share on other sites More sharing options...
Yersinia Posted November 15, 2010 Author Share Posted November 15, 2010 day 3 . crappy day. got no sleep and i wasnt feeling well Squat 125kg 5-5-4 .. got some pains in my knee so i stopped after those sets Press 70kg 1x3 Bench 70kg 2x5 Pullups 10 BW 1x10 Rows 5RM machine 80kg setting Quote Link to comment Share on other sites More sharing options...
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