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  1. #51
    Seasoned M&S Veteran 0606196t's Avatar
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      Cut Fat
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    Default Cycle 4 Week 1 Day 1

    Warm up

    Kb swings 16kg x 3 x 10

    Kb squat 16kg x 3 x 10

    Training max 180kg for squat

    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

    Paused squat

    117.5kg x 3/3/3/3/3

    DB RDL

    2x26kg x 15/15/15/15

    Swings

    24kg x 20/20/20

    Hanging Knee raise

    BW x 10/10/10

    Still catching up on log.

  2. #52
    Just joined M&S
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      0

    Default

    Great man. I am impressed by your plan.

  3. #53
    Seasoned M&S Veteran 0606196t's Avatar
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      1-2 Years
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      Cut Fat
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    Default Cycle 4 Week 1 Day 2

    Just going to post highlights as I have not really tracked my sessions - and I am a month behind too!

    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

    Paused bench

    77.5kg x 3/3/3/3/3

    Accessory work, vertical and horizontal pulls. Horizontal presses

  4. #54
    Seasoned M&S Veteran 0606196t's Avatar
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      1-2 Years
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      Cut Fat
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      Male
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      93,799,766
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      938,019

    Default Cycle 4 Week 1 Day 3

    Highlight

    Deficit deadlifts

    130kg x 3/3/3/3/3
    Last edited by 0606196t; 06-20-2018 at 07:40 PM.

  5. #55
    Seasoned M&S Veteran 0606196t's Avatar
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      1-2 Years
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      Cut Fat
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      93,799,766
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      938,019

    Default Cycle 4 Week 1 Day 4

    Highlight

    incline db press

    2x28kg x 10/10/10
    Last edited by 0606196t; 06-20-2018 at 07:41 PM.

  6. #56
    Seasoned M&S Veteran 0606196t's Avatar
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      1-2 Years
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      Cut Fat
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      Male
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      93,799,766
    • Rep Power
      938,019

    Default Cycle 4 Week 2 Day 1

    Highlights

    Paused squat

    135kg x 3/3/3
    Last edited by 0606196t; 06-20-2018 at 07:41 PM.

  7. #57
    Seasoned M&S Veteran 0606196t's Avatar
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      1-2 Years
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      Cut Fat
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      93,799,766
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      938,019

    Default Cycle 4 Week 2 Day 2

    paused bench

    90kg x 3, 80kg x 3/3/3/3

    wasn't ready

  8. #58
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
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      1-2 Years
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      Cut Fat
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      Male
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      Scotland
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    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 4 Week 2 Day 3

    Deficit deadlifts
    150kg x 3/3/3

  9. #59
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
      Mar 2011
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      1-2 Years
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      Cut Fat
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      Male
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      Scotland
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    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 4 Week 2 Day 4

    incline db press

    2x30kg x 10/10/10

  10. #60
    Seasoned M&S Veteran 0606196t's Avatar
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      Cut Fat
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      Male
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      Scotland
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      93,799,766
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      938,019

    Default Cycle 4 Week 3 Day 1

    zombie squat

    100kg x 3/3/3/3/3

  11. #61
    Seasoned M&S Veteran 0606196t's Avatar
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      1-2 Years
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      Cut Fat
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      Scotland
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      93,799,766
    • Rep Power
      938,019

    Default Cycle 4 Week 3 Day 2

    Db bench

    2x30kg x 10/10/10

  12. #62
    Seasoned M&S Veteran 0606196t's Avatar
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      Cut Fat
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      93,799,766
    • Rep Power
      938,019

    Default Cycle 1 Week 3 Day 3

    Paused dealift

    110kg x 3/3/3/3/

  13. #63
    Seasoned M&S Veteran 0606196t's Avatar
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      1-2 Years
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      Cut Fat
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      Male
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      Scotland
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      93,799,766
    • Rep Power
      938,019

    Default Cycle 4 Week 3 Day 4

    Paused incline

    60kg x 3/3/3/3/3

  14. #64
    Seasoned M&S Veteran 0606196t's Avatar
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      1-2 Years
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      Cut Fat
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      93,799,766
    • Rep Power
      938,019

    Default Cycle 7 Week 1 Day 1

    Long time not properly posted and can't be bothered remember the old lifts.

    Based on training max of 187.5kg squat (assumed)

    Warm up

    Squat

    bar x 3 x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3 (supersetted with good mornings), 110kg x 2

    Pause squat

    122.5kg x 3/3/3/3/3

    Good mornings

    52.5kg x 10/10/10/10/10

    Single leg contralateral db RDL

    14kg x 10/10/10/leg

    Hanging knee raise

    BW x 10/10/10

    Tuesday's session - planning to hold the good mornings for next 3 weeks

  15. #65
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
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      1-2 Years
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      Cut Fat
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      Male
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      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 7 Week 1 Day 2

    Incline bench on assumed 100kg max

    Warm up

    kb halo

    Pull ups

    BW x 5/5/5/5/5/5

    superset against 6 sets of

    incline bench

    bar x 5, 40kg x 3, 45kgx 3, 50kg x 3. 55kg x 3, 60kg x 2

    Paused incline bench

    65kg x 3/3/3/3/3

    Barbell row

    50kg x 10/10/10/10/10

    db press

    16kg x 10/10/10/side

    Face pull

    32kg x 10/10/10

    Push down

    32kg x 20

    db hammer curles

    14kg x 10/10/side

    Just keeping it simple

  16. #66
    Just joined M&S dominicbogdan's Avatar
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      3-4 Years
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    Default

    Don't give up, stay motivated !

  17. #67
    Seasoned M&S Veteran 0606196t's Avatar
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      Mar 2011
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      1-2 Years
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      Cut Fat
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      Male
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      Scotland
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    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 7 Week 1 Day 3

    Warm up

    Swings and kb squats

    16kg x 10/exercise

    Deficit deadlift

    60kg x 5, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 135kg x 3/3/3/3/3

    Squats

    52.5kg x 10/10/10/10/10

    Reverse lunge

    bar x 10/10/10/side

    Hanging knee raise

    Bw x 10/10/10

    Not bad for 4 hours sleep eh?!

  18. #68
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
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      1-2 Years
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      Cut Fat
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      Male
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      93,799,766
    • Rep Power
      938,019

    Default Cycle 7 Week 1 Day 4

    Kb halos

    12 x 10/side

    Press (TM=60kg)

    bar x 5, 30kg x 5, 35kg x 3, 40kg x 3/3/3/3/3

    with chin ups

    BW x 5/5/5/5/5/5

    Db rows

    24kg x 10/10/10/10/10/sude

    with

    see-saw db bench press

    24kg x 10/10/10/side

    face pull variations

    23-32kg x 10/10/10/10/10/10

    triceps machine

    32kg x 20/20/29

    biceps machine

    27kg x 20/10/10

    Going to hold the weight for db bench.

  19. #69
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
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      2,950
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      1-2 Years
    • Goal
      Cut Fat
    • Gender
      Male
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      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 7 Week 2 Day 1

    Warm up

    Squat

    bar x 3 x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3 (supersetted with good mornings), 110kg x 2, 120kg x 1, 130kg x 1,

    Pause squat

    140g x 3/3/3

    Good mornings

    52.5kg x 10/10/10/10/10

    DB RDL

    2x26kg x 10/10/10/leg

    Roman chair leg raise

    BW x 10/10/10

  20. #70
    Seasoned M&S Veteran 0606196t's Avatar
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      1-2 Years
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      Cut Fat
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      93,799,766
    • Rep Power
      938,019

    Default

    Warm up

    kb halo

    Pull ups

    BW x 5/5/5/5/5/5

    superset against 6 sets of

    incline bench

    bar x 5, 40kg x 3, 45kgx 3, 50kg x 3. 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1

    Paused incline bench

    75kg x 3/3/3

    Cable row

    115lb x 10/10/10/10/10

    db press

    16kg x 10/10/10/side

    Face pull

    32kg x 10/10/10

    Push down

    32kg x 20

    db hammer curles

    14kg x 10/10/side

    Changing accessories to help my shoulder
    Last edited by 0606196t; 07-23-2018 at 08:10 PM.

  21. #71
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
      Mar 2011
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      2,950
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      1-2 Years
    • Goal
      Cut Fat
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      Male
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      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 7 Week 2 Day 3

    Warm up

    Swings and kb squats

    16kg x 10/exercise

    Deficit deadlift

    60kg x 5, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 155kg x 3/3/3

    Squats

    52.5kg x 10/10/10/10/10

    Goblet lunge

    16kg x 10/10/10/side

    Roman chair leg raise

    BW x 10/10/10

  22. #72
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
      Mar 2011
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      2,950
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      1-2 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 7 Week 2 Day 4

    Kb halos

    12 x 10/side

    bar x 5, 30kg x 5, 35kg x 3, 40kg x 3, 45kg x 3/3/3
    with chin ups

    BW x 5/5/5/5/5/5

    Landmine row

    25kg x 10, 20kg x 10, 10kg x 10/10/10

    Db see saw press

    24kg x 10/

    Push up

    BW x 15/15/15/15

    face pull variations

    23-32kg x 10/10/10/10/10/10

    triceps machine

    32kg x 20/20/29

    biceps machine

    27kg x 20/10/10

  23. #73
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
      Mar 2011
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      1-2 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 7 Week 3 Day 1

    Warm up

    Squat

    bar x 3 x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3 (supersetted with good mornings)

    Speed squat

    102.5kg x 2/2/2/2/2

    Good mornings

    52.5kg x 10/10/10/10/10

    Swings

    24kg x 10/10/10/10/10

    Windmill

    12 x 5/5/5/side

    Felt weird

  24. #74
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
      Mar 2011
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      2,950
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      1-2 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 7 Week 3 Day 2

    Warm up

    kb halo

    Pull ups

    BW x 5/5/5/5/5/5

    incline wide grip bench

    bar x 5, 40kg x 3, 45kgx 3, 50kg x 3. 55kg x 3/3/3/3/3

    incline batwing rows

    2 x 12kg x 10/10/10/10/10

    db press

    16kg x 10/10/10/side

    Face pull

    32kg x 10/10/10

    Push down

    32kg x 20

    db hammer curles

    14kg x 10/10/side

  25. #75
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
      Mar 2011
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      2,950
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      1-2 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 7 Week 3 Day 3

    Warm up

    Swings and kb squats

    16kg x 10/exercise

    Deficit deadlift

    60kg x 5, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3,

    Paused deficit deadlift

    115kg x 3/3/3/3/3 (1 rep too much per set)

    Squats

    52.5kg x 10/10/10/10/10

    db lunge

    2x12kg x 10/10/10/side

    Plank

    BW x 3 rounds

 

 

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