Yersinia Posted November 21, 2010 Author Share Posted November 21, 2010 back at the gym today. have been sick for a week. BW dropped from 88kg to 83 :< Day 1ish Squat 5x5 115kg Press 6x3 65kg Bench 2x5 80kg Pullups AW grip 5x5 + 20kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted November 24, 2010 Author Share Posted November 24, 2010 day 1 Squat 2x5 100kg Press 6x3 67.5kg Bench 3RM 100kg Rows 5x5 80kg Pullups 1RM + 40kg . BW was 85.5 at the gym today Quote Link to comment Share on other sites More sharing options...
Yersinia Posted November 26, 2010 Author Share Posted November 26, 2010 day 2 Squat 130kg 1x3 70kg 10x30 explosive jumps 1 min pause between sets Bench 6x3 90kg easy Pullups 5x5 aw grip + 21.25kg Press 3x10 50kg Rows 2x5 70kg BW was 85.8 today Quote Link to comment Share on other sites More sharing options...
Yersinia Posted November 29, 2010 Author Share Posted November 29, 2010 (edited) day 3 ... hard weekend. tequila-O-rama etc.. Squat 5x5 115kg hard enough.. skipped press.. got armbar'D hard last week Rows 5RM 80kg.. crap Pullups 1x10 bw BW was 83.8kg today.. quit kreatin 1 week ago. and little food this weekend.. yeye Edited November 29, 2010 by Yersinia Quote Link to comment Share on other sites More sharing options...
Yersinia Posted December 1, 2010 Author Share Posted December 1, 2010 day 1 Squat 2x5 100kg Press 6x3 67.5kg Rows 5x5 75kg Pullups 1RM + 40kg Bench 1x1 100kg no spotters so i stopped there :< BW was 85.7 kg . shoulderpains after bjj. blabla Quote Link to comment Share on other sites More sharing options...
Yersinia Posted December 3, 2010 Author Share Posted December 3, 2010 day 2 Squat 5RM 130kg . got 4 . had some pains in my knee after. hope that goes away fast. Bench 6x3 92.5kg easy and fast Pullups 5x5 + 21.25kg easy Rows + pullups 2x5 each. no pause between sets or excersices(sp?) Quote Link to comment Share on other sites More sharing options...
Yersinia Posted December 8, 2010 Author Share Posted December 8, 2010 back at the gym today. started with some stretching and it fixed the pains i had in my knee and shoulder. thank god Day 1 Squat 2x5 100kg Press 5x5 60kg Rows machine today 5x5 70kg Pullups 1RM 40kg . pretty easy . more stretching Quote Link to comment Share on other sites More sharing options...
Yersinia Posted December 10, 2010 Author Share Posted December 10, 2010 day 2 Squat 1x1 130kg . knee didnt feel too good so i stopped there Bench 6x3 95kg . pretty easy Pullups 5x5 AW grip + 21.25 easy Rows 3x10 60kg Press 3x10 50kg BW was 86kg . gonna get up to 88kg then start creatin again Quote Link to comment Share on other sites More sharing options...
Yersinia Posted December 14, 2010 Author Share Posted December 14, 2010 day 3 Squat 5x5 110kg . deloaded just to try my knee. felt good actually. gonna continue from here Press 3RM 70kg not too hard either. happy Rows 5RM 90kg machine Pullups 1x10 BW BW was 85kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted December 16, 2010 Author Share Posted December 16, 2010 day 1 Squat 100kg 2x5 Press 6x3 62.5kg 5 reps last set. easy Bench 1x3 90kg no time for more . and no spotters Pullups 1RM 41.25kg Dips 5x5 mostly for shoulderstretching Quote Link to comment Share on other sites More sharing options...
Yersinia Posted December 17, 2010 Author Share Posted December 17, 2010 Day 2 Squat 1RM 140kg Bench 6x3 95kg Pullups 5x5 + 21.25kg Rows 2x5 70kg press 2x10 50kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted December 21, 2010 Author Share Posted December 21, 2010 day 1-ish Squat 5x5 112.5kg pretty easy Press 5x5 62.5kg easy instead of bench RM i did chest press on machine. :p 130.5kg 1 rep. and i was litteraly 1 sec away from passing out .hehe Pullups 1RM 42.5kg AW grip Rows machine 70kg 5x5 easy Quote Link to comment Share on other sites More sharing options...
Yersinia Posted December 22, 2010 Author Share Posted December 22, 2010 day 2-ish Cardio 6 set . 3 min on 13.5km\h 1 min walk. Bench 6x3 95kg easy Pullups 5x5 + 22.5kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted December 29, 2010 Author Share Posted December 29, 2010 day 1ish Cardio 6x 3min 14km\h Press 6x3 65kg Bench 3RM 100kg Pullups 1RM 41.25kg Rows 5x5 70kg machine Quote Link to comment Share on other sites More sharing options...
Yersinia Posted December 30, 2010 Author Share Posted December 30, 2010 day something Squat 5x5 117.5kg pretty easy. nice form and all Bench 6x3 97.5kg. Rows 1RM 90kg machine Pullups 5x5 + 22.5kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted January 2, 2011 Author Share Posted January 2, 2011 random cardiostuff intervall sprint 6x 3min 14.5km\h Pullups 3x10 BW Bench 3x10 70kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted January 3, 2011 Author Share Posted January 3, 2011 day 3 Squat 5x5 117.5kg Press 3RM 70kg pretty easy. Rows 1RM 100kg Pullups 1x10 BW Random beachworkout after.. curls etc Quote Link to comment Share on other sites More sharing options...
Yersinia Posted January 5, 2011 Author Share Posted January 5, 2011 day 2 Skipped squat restitution Press 5x5 65kg Rows 5x5 73kg machine Bench 2RM 100kg Pullups 1RM 42.5kg aw grip Quote Link to comment Share on other sites More sharing options...
Yersinia Posted January 8, 2011 Author Share Posted January 8, 2011 day 2 Squat 1RM 140kg . fail... Bench 6x3 97.5kg Pullups 5x5 + 23.75kg AW grip Rows pullups 2x5 50kg no pause between sets Quote Link to comment Share on other sites More sharing options...
Yersinia Posted January 9, 2011 Author Share Posted January 9, 2011 cardioday Intervall running 4x3min 14.5km\h . supposed to do 6 rounds but i failedz Rows press . 5 rep rows then 5 reps press . 5 rep rows 5 rep press = 1 set . did 3 rounds of those Pullups 2x10 BW .. bloodtaste in my mouth after the running so i went home :p Quote Link to comment Share on other sites More sharing options...
Yersinia Posted January 10, 2011 Author Share Posted January 10, 2011 day 3 Squat 5x5 120kg . was mentally hard. some dork kept screaming to everyone around me. "IS THIS YOUR BOTTLE ?? WÆÆÆÆ!".... bah Press 3RM 70kg harder today Bench 2x5 70kg Rows 1RM machine 94.4kg or something Pullups 2x5 BW Quote Link to comment Share on other sites More sharing options...
Yersinia Posted January 12, 2011 Author Share Posted January 12, 2011 day 1 Squat 2x5 100kg Press 6x3 67.5kg Rows 5x5 80kg Pullups .. no 1RM . they didnt have a belt anymore Bench 3RM 100kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted January 14, 2011 Author Share Posted January 14, 2011 day 2 Squat 1RM 140kg .. knee is being useless again. Bench 6x3 100kg PR ! first in a while.. Pullups 5x5 +23.75kg Rows + pullups 50kg 2x5 Quote Link to comment Share on other sites More sharing options...
Yersinia Posted January 18, 2011 Author Share Posted January 18, 2011 mondays workout Day 3 Squat 5x5 120kg was really heavy for some reason. gonna do one more round on 120kg before going up Press 3RM 72.5kg pretty easy Rows 1RM machine 94.5kg pullups 1x10 BW Quote Link to comment Share on other sites More sharing options...
Yersinia Posted January 21, 2011 Author Share Posted January 21, 2011 last workout 19/11-11 Day 1 Squat 2x5 100kg Press 67.5kg 5-5-5-4 70kg 1x3 Rows 5x5 machine 75ish kg Pullups 1RM 43.75kg Today Day 2 Squat 1RM 140kg . fairly easy Bench 6x3 100kg . wOo Pullups AW grip 5x5 + 25kg pr i thinkz Press 50kg 2x10 Quote Link to comment Share on other sites More sharing options...
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