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  1. #26
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      Cut Fat
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      Scotland
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    • Rep Power
      938,020

    Default Cycle 2 Week 2 Day 4

    Warm up

    Pull ups with dips

    BW x 6/6/6

    Incline bench

    bar x 5, 40kg 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1, 75kg x 1, 80kg x 1, 70kg x 3/3/3, 40kg x 5

    Straight bar cable row

    100lb x 5, 115lb x 5, 130lb x 5, 145lb x 5, 160lb x 5

    Single arm seated db press

    14kg x 5/side, 18kg x 10/10/10/side

    Lat pull

    100lb x 10/10/10

    Thoughts

    A bit sandbagged. Back muscles weren't great

  2. #27
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      93,799,766
    • Rep Power
      938,020

    Default Cycle 2 Week 3 Day 1

    Warm up

    Kb swings 16kg x 10/10/10

    Goblet squats 16kg x 10/10/10

    Zombie squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 105kg x 2/2/2/2/2

    Kb snatch ladder

    16kg x 1/2/3/4/5/5/4/3/2/1/side

    Kb swings

    16kg x 20/20/20

    DB RDL

    2x24kg x 15/15/15

    Hanging knee raise

    BW x 10/10/10

    Thoughts

    Sat's workout - zombie squats felt pretty slow - so that links back to my poor sleep. All in all ok workout.

  3. #28
    Seeking Alternatives 0606196t's Avatar
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      5-10 Years
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      93,799,766
    • Rep Power
      938,020

    Default Cycle 2 Week 3 Day 2

    Warm up

    21kg x 10 face pull

    BW x 10 push up

    Db bench

    2x14kg x 5, 2x18kg x 3 2x22kg x 3, 2x26kg x 3, 2x30kg x 3 2x34kg x 10/10/10

    DB row

    14kg x 5/side, 18kg x 3/side, 22kg x 3/side, 26kg x 3/side, 30kg x 3/side 34kg x 10/10/10/side

    Shoulder machine

    25kg x 10/10/10/10/10

    Chin ups

    BW x 10/7

    Thoughts

    Monday's workout - perhaps the most dragged out session!

  4. #29
    Seeking Alternatives 0606196t's Avatar
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      5-10 Years
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      Cut Fat
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    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 2 Week 3 Day 3

    Warm up

    Kb swings 16kg x 10/10/10

    Goblet squats 16kg x 10/10/10

    Deficit deadlift

    60kg x 5, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 115kg x 2/2/2/2/2

    Kb squat

    2x24kg x 10/10/10

    Windmill

    16kg x 5/5/5/side

    Wed's session - pretty meh.

  5. #30
    Seeking Alternatives 0606196t's Avatar
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      93,799,766
    • Rep Power
      938,020

    Default Cycle 2 Week 3 Day 4

    Db incline

    2x14kg x 5, 2x18kg x 5, 2x22kg x 5, 2x26kg c 10/10/10

    Cable row

    90lb x 5, 115lb x 5, 145lb x 5, 175lb x 5, 160pb x 5, 130lb x 5, 100lb x 5

    Db press

    2x18kg x 10/10/10

    Chins

    Bw x 10/7

    Pretty average session at 730am! I had 4 hours sleep and couldnt get back to sleep

  6. #31
    Seeking Alternatives 0606196t's Avatar
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      5-10 Years
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      Scotland
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    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 2 Week 4 Day 1

    Warm up

    Kb swings 16kg x 10/10/10

    Goblet squats 16kg x 10/10/10

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1, 130kg x 1, 140kg x 1, 150kg x 1, 160kg x 1/1/1/1/1, 120kg x 5/5

    Hanging knee raise.

    Bw x 10/10/10

    Rdl

    70kg x 10/10/10

    Thoughts

    Yesterday's session. Should have hit 167.5 or 165...

  7. #32
    Seeking Alternatives 0606196t's Avatar
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    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 2 Week 4 Day 1

    Warm up

    Face pull

    18kg x 10/10/10

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1, 75kg x 1, 80kg x 1, 85kg x 1, 90kg x 1, 95kg x 1, 102.5kg x 1/1/1/1/1, 80kg x 5

    Chins

    Bw x 5/5/5/5

    Shoulder machine

    15kg x 15/15/15/side

    115lb x 15/15/15

    Tuesday's approx sesh. Been very distracted with life and thinking loads to update the log

  8. #33
    Seeking Alternatives 0606196t's Avatar
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      5-10 Years
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      Scotland
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    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 2 Week 4 Day 3

    Warm up

    Kb swings 16kg x 10/10/10

    Goblet squats 16kg x 10/10/10

    Deadlift

    70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 150kg x 1, 160kg x 1, 170kg x 1, 185kg x 2/1/2, 150kg x 3

    Kb squat

    2x24kg x 10/10/10

    Hanging knee raise

    BW x 10/10/10

    Another subpar effort on Thursday.

  9. #34
    Seeking Alternatives 0606196t's Avatar
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    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 2 Week 4 Day 4

    Warm up

    Face pull

    18kg x 10/10/10

    Incline bench

    Bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1, 75kg x 1, 80kg x 5, 60kg x 5

    Chins

    Bw x 5/5/5/5

    2x20kg x 10/10/10

    Standing cable row

    110lb x 10/10/10/10/10

    Saturdays workout

  10. #35
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      5-10 Years
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    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 3 Week 1 Day 1

    Warm up

    Kb swings 16kg x 10/10/10

    Goblet squats 16kg x 10/10/10

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1

    Paused squats

    127.5kg x 1/1/1/1/1

    Squats

    110kg x 10

    DB RDL

    2x28kg x 10/10/10/10/10

    Hang leg raise

    BW x 10/101/10

    Thoughts

    A week behind on log!

  11. #36
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      5-10 Years
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      Cut Fat
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      Scotland
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    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 3 Week 1 Day 2

    Warm up


    BW x 6/6/6

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 3, 65kg x 1, 70kg x 1, 75kg x 1, 80kg 1/1/1/1/1 (paused), 60kg x 10

    Lat pull

    100lb x 10/10/10

    Should press machine

    15kg x 15/15/15/side

    Converging row

    70lb x 10/10/10/10/10/side

  12. #37
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      93,799,766
    • Rep Power
      938,020

    Default Cycle 3 Week 1 Day 3

    Warm up

    Kb swings 16kg x 10/10/10

    Goblet squats 16kg x 10/10/10

    Deadlift

    70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2

    Paused deadlift

    132.5kg x 1/1/1/1/1

    Deadlift

    110kg x 10

    Kb lunge

    12kg x 2 x 20/side

    Hanging leg raise

    Bw x 10/10/10

  13. #38
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      Scotland
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    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 3 Week 1 Day 4

    Warm up

    Face pull

    18kg x 10/10/10

    Dd incline bench

    2x16kg x 5, 2x20kg x 5, 2x24kg x 5, 2x28kg c 10/10/10

    Lat pull

    100lb x 10/10/10

    2x20kg x 10/10/10

    Shoulder press machine

    2x25kg x 15/15/15

    One arm cable row

    70lb x 10, 50lb x 10/10/10/10/10

    Saturdays workout

  14. #39
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      Cut Fat
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      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 3 Week 2 Day 1

    Warm up

    Kb swings 16kg x 10/10/10

    Goblet squats 16kg x 10/10/10

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1, 130kg x 1, 140kg x 1, 150kg 3/3/3, 110kg x10

    Some accessory work - still playing catch up

  15. #40
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      Cut Fat
    • Gender
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      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 3 Week 2 Day 2

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 3, 65kg x 1, 70kg x 1, 75kg x 1, 90kg x 3/3/3, 60kg x 10

    Plus accessory work

  16. #41
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      5-10 Years
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      Scotland
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    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 3 Week 2 Day 3

    Deadlift

    70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 150kg x 1, 162.5kg x 3/3/3, 110kg x 10

    Accessory work

  17. #42
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      5-10 Years
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      Cut Fat
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      Scotland
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    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 3 Week 2 Day 4

    Db incline
    2x18kg x 5, 2x22kg x 5, 2x26kg x 5, 2x30kg c 10/10/10

  18. #43
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      93,799,766
    • Rep Power
      938,020

    Default Cycle 3 Week 3 ay 1

    Zombie squat to 105kg x 3

  19. #44
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      93,799,766
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      938,020

    Default Cycle 3 Week 3 Day 2

    Highlight

    Seesaw DB Press

    2x24kg x 10/10/10

  20. #45
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      93,799,766
    • Rep Power
      938,020

    Default Cycle 3 Week 3 Day 3

    Highlight

    Deficit deadlift

    60kg x 5, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 117.5 x 2/2/2/22/

    Goblet squat

    Up to 44kg x 5

  21. #46
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      93,799,766
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      938,020

    Default Cycle 3 Week 3 Day 4

    Incline bench

    60kg x 10/10/10

  22. #47
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      93,799,766
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      938,020

    Default Cycle 3 Week 4 Day 1

    Highlight

    Squat

    170kg x 1, 150kg x 2, 130kg x 3

    I'll just posting individually to capture how many days of training.

  23. #48
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      93,799,766
    • Rep Power
      938,020

    Default Cycle 3 Week 4 Day 2

    Highlight

    Bench
    102.5kg x 1, 90kg x 2, 80kg x 3

  24. #49
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      93,799,766
    • Rep Power
      938,020

    Default Cycle 3 Week 4 Day 3

    Deadlift

    187.5kg x 1/1/1, 150kg x 3,

  25. #50
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      93,799,766
    • Rep Power
      938,020

    Default Cycle 3 Week 4 Day 4

    Db incline
    2x20kg x 5, 2x24kg x 5, 2x28kg x 5, 2x32kg c 10/10/10

 

 

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