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Post by peterako on Nov 28, 2022 4:19:24 GMT -5
Sunday 23rd October 2022
Flat B-bell Press
bar x 20 30kg x 15 40kg x 12 50kg, 60kg, 70kg x 5 80kg x 2
Rack (partial) presses
90kg, 100kg, 110kg
Regular
50kg x 10
Wide Grip Pullups
4, 3, 3
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Post by peterako on Nov 28, 2022 4:21:30 GMT -5
Thursday 1st November 2022
Flat B'bell Press
bar x 20 30kg x 15 40kg x 12 50kg, 60kg, 70kg x 5 80kg x 3
Wide Grip Pullups
3 x 4
Barbell Bentover Row
50kg x 10 70kg x 10 90kg x 10
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Post by peterako on Nov 28, 2022 4:23:37 GMT -5
Sunday 6th November 2022
Flat B'bell Press
bar x 20 30kg x 15 40kg x 12 50kg, 65kg, 75kg x 5 80kg x 3
Wide Grip Pullups
3 x 4
B'bell Bentover Rows
50kg, 70kg, 90kg x 10
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Post by peterako on Nov 28, 2022 4:25:34 GMT -5
Sunday 13th November 2022
Flat B'Bell Press
bar x 20 30kg x 15 40kg x 12 50kg, 65kg, 75kg x 5 80kg x 4
Wide Grip pullups
3 x 4
B'bell Bentover Row
70kg, 80kg, 100kg x 10
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Post by peterako on Nov 28, 2022 4:29:22 GMT -5
Sunday 20th November 2022
Flat B'Bell Press
bar x 20 30kg x 15 40kg x 12 50kg, 65kg, 75kg x 5 80kg x 4
Wide Grip pullups
2 x 4
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Post by peterako on Nov 28, 2022 4:30:06 GMT -5
Monday 21st November 2022
Squat
bar x 10 30kg x 9 50kg, 3 x 9
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Post by peterako on Nov 28, 2022 4:31:50 GMT -5
Saturday 26th November 2022
Flat B'bell Press
bar x 20 30kg x 15 40kg x 12 50kg, 65kg, 75kg x 5 80kg x 4
(next day)
Wide Grip Pullups
3 x 3
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Post by peterako on Jan 9, 2023 5:38:39 GMT -5
Most of December was mainly Physio
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Post by peterako on Jan 9, 2023 5:40:44 GMT -5
Saturday 10th December 2022
Squats
1 1/2 reps - bar (10kg), 30kg, 50kg x 6 pause - 30kg, 90kg, 90kg x 3 regular - 90kg x 6
Stepback Lunges
+6kg, 3 x 5/leg
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Post by peterako on Jan 9, 2023 5:43:02 GMT -5
Monday 12th December 2022
Flat B'bell Press
bar x 20 30kg x 15 40kg x 12 50kg, 65kg, 75kg x 5 (good)
Wide Grip Pull-ups
3, 2 joints still sore
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Post by peterako on Jan 9, 2023 5:45:18 GMT -5
Sunday 18th December 2022
Squats
1 1/2 reps - bar (10kg), 30kg, 50kg, 70kg x 6 pause - 90kg, 100kg x 3 regular - 100kg x 6
Stepback Lunges
3 x 10/leg
Single Leg RDLs + 6kg
6/leg
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Post by peterako on Jan 9, 2023 5:45:39 GMT -5
Sick over Christmas, but did some Physio
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Post by peterako on Jan 9, 2023 5:49:30 GMT -5
Saturday 7th Jan 2023
Squats
1 1/2 reps - bar (10kg), 30kg, 50kg, 70kg x 6 pause - 90kg, 100kg x 3 regular - 100kg x 6
Good, easy, controlled. Pain free.
Nordic Hamstring Curls
3 x 6
Good, tough. Hams sore for a day or so after
Single Leg, with static hold at start, Leg Extensions
+6kg - 20" hold, 3 x 15
Single leg calf raise - negatives
2 x 15
- Good, also felt good after and next days
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Post by peterako on Jan 30, 2023 4:52:19 GMT -5
Tuesday 10th January 2023
Flat B'bell Press - slightly narrower grip
bar x 20 30kg x 15 40kg x 12 50kg, 60kg, 70kg, 50kg x 5
Wide grip pull-ups
3 x 3
- Tough, and shoulders quite sore for a few days after.....
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Post by peterako on Jan 30, 2023 4:54:35 GMT -5
Thursday 12th Jan 2023
Squats
1 1/2 reps - bar (10kg), 30kg, 50kg, 70kg x 6 pause - 90kg, 100kg x 3 regular - 100kg x 7
Good, easy, controlled. Pain free.
Nordic Hamstring Curls
3 x 6
Good
Single Leg, with static hold at start, Leg Extensions
+6kg - 20" hold, 3 x 15
Chinups
4 x 3
Single leg calf raise - negatives
2 x 15
- Good
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