Jump to content
SAU Community

Recommended Posts

3/9/12

SQ

bar x 10

40kg x 10

70kg x 10

90kg x 10

127.5kg x 5

127.5kg x 5

127.5kg x 5

127.5kg x 5

127.5kg x 5

Deficit DL

132.5kg x 5

132.5kg x 5

132.5kg x 5

132.5kg x 5

132.5kg x 5

Reverse DB Flys

10kg x 12

10kg x 12

10kg x 12

Trap Bar Bent Rows

85kg x 10

85kg x 10

85kg x 10

DB Curls

15kg x 12

15kg x 12

15kg x 12

15kg x 12

15kg x 12

15kg x 12

GHR's

10, 10, 10

Shrugs

120kg x 12

120kg x 12

120kg x 12

UDL's

64kg x 20

64kg x 20

64kg x 20

Planks

+5kg x 1min

+5kg x 1min

+5kg x 1min

  • 1 month later...
  • Replies 300
  • Created
  • Last Reply

Top Posters In This Topic

  • 2 weeks later...

Mike do you only focus on strength training?

What are your goals?

some decent lifts in there though.

Monday: "I wanna get massive"

Tuesday: "I wanna get lean"

Wednesday: "I wanna get fookin strong"

Thursday: "I wanna get super fit"

Friday: "I wanna be a body builder"

Saturday: "meh, f**k this shit"

Sunday: "What will I do next week?"

^^^ pretty much describes my shitness

I just do what I can, which is what I enjoy - squat, bench, deadlift, row, ohp, curl

Truth is I'm so busy with work and pumping much mental energy into it come 6pm I rarely feel like going to the gym and training.

Edited by GHOSTrun
  • 2 weeks later...
  • 2 weeks later...

14/11/12

SQ

bar x 10

40kg x 10

70kg x 10

90kg x 10

120kg x 10

140kg x 5

140kg x 5

140kg x 5

140kg x 3

BP

bar x 20

40kg x 20

60kg x 5

80kg x 5

80kg x 5

80kg x 5

Deficit DL

70kg x 5

90kg x 5

120kg x 5

120kg x 5

120kg x 5

140kg x 2

23/11/12

BP

bar x 20

40kg x 20

60kg x 10

80kg x 5

80kg x 5

80kg x 5

82.5kg x 1

85kg x 1

87.5kg x 1

90kg x 1

26/11/12

SQ

bar x 10

40kg x 10

70kg x 10

120kg x 10

140kg x 5

140kg x 5

140kg x 5

BP

bar x 20

40kg x 20

60kg x 10

80kg x 2

80kg x 5

80kg x 5

80kg x 5

80kg x 5

80kg x 5

3/12/12

Deficit DL

70kg x 10

100kg x 3

120kg x 3

150kg x 5

150kg x 5

150kg x 5

Trap Bar Bent Rows

80kg x 10

80kg x 10

80kg x 10

DB Bench Press

25kg x 10

25kg x 10

25kg x 10

DB Curls

20kg x 12

20kg x 12

20kg x 12

Planks

10kg x 1min

10kg x 1min

10kg x 1min

GHR's

  • 1 month later...

16/1/12

SQ

bar x 5

30kg x 5

40kg x 5

50kg x 5

60kg x 5

70kg x 5

80kg x 5

90kg x 5

100kg x 5

110kg x 5

120kg x 5

BP

bar x 5

25kg x 5

30kg x 5

35kg x 5

40kg x 5

45kg x 5

50kg x 5

55kg x 5

60kg x 5

65kg x 5

70kg x 5

75kg x 5

80kg x 2

Single Arm KB Rows

24kg x 10

24kg x 10

24kg x 10

24kg x 10

24kg x 10

18/1/13

Deficit DL

70kg x 5

80kg x 5

90kg x 5

100kg x 5

110kg x 5

120kg x 5

DB Incline BP

25kg x 8

25kg x 8

25kg x 8

Single Arm KB Rows

24kg x 10

24kg x 10

24kg x 10

24kg x 10

24kg x 10

MP

40kg x 5

40kg x 5

40kg x 5

40kg x 5

40kg x 5

DB Curls

15kg x 10

15kg x 10

15kg x 10

Planks

20kg x 1min

21/1/13

BP

bar x 5

30kg x 5

40kg x 5

50kg x 5

60kg x 5

70kg x 5

80kg x 5

70kg x 5

70kg x 5

70kg x 5

70kg x 5

70kg x 5

SQ

bar x 5

40kg x 5

70kg x 5

90kg x 5

120kg x 5

120kg x 5

120kg x 5

120kg x 5

120kg x 5

Single Arm KB Rows

28kg x 10

28kg x 10

28kg x 10

Planks

25kg x 1min

22/1/13

Incline DB BP

15kg x 10

15kg x 10

15kg x 10

20kg x 10

20kg x 10

20kg x 10

25kg x 8

25kg x 7

Deficit DL

70kg x 5

80kg x 5

90kg x 5

100kg x 5

110kg x 5

120kg x 5

130kg x 5

140kg x 5

145kg x 1

DL

150kg x 1

155kg x 1

160kg x 1

Curls

3 sets

DB MP

15kg x 10

15kg x 10

Single Arm KB Rows

32kg x 5

32kg x 5

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



  • Similar Content

  • Latest Posts

    • Sorry, are coilovers ACTUALLY ILLEGAL in NSW? They aren't in Vic, as long as they retain 70% of stock travel and the car is above 100mm off the ground. Does NSW actually have a law making coilovers actually illegal? RWC/Blue Slip/Engineering people not knowing the actual f**king laws boils my blood. Demand them to point to the documentation that states a coilover is illegal. (it may exist in NSW )
    • But seriously, can we ask for the results of the "tip a bottle of metho into a nearly empty tank" experiment?
    • Hang on. Let me get this straight. The desire is to have coilovers, BC in particular, to be MORE comfortable on Sydney roads than stock suspension? Well, that's obviously not right. BCs have crude damping design at the very best, and typically hard spring rates. BC stands for Billy Cart. And then, the desire is to put in some shitty old worn out stockers, to get it blue slipped and then put the BCs back in? And then.....what? Not worry about getting pulled up by the Plod? Because you seem to have raised a worry about paying for engineering (which actually does solve all your legality problems) and still getting pulled up.... but the only problem there is that if/when that happens you have to show your paperwork at the inspection station. Whereas, if you just swap in borrowed shitty old stockers to get it slipped now, and then you get defected in the future, you have to go find more shitty old stockers then too. You course of action looks like this set of options: Buy brand new stock type dampers, and springs. probably cost a bit more than $1k all up, but will last for the remaining life of the car. Put them in, pass inspection, drive on them forever more. Hell, they could even be really nice Bilsteins and Kings or other lower&stiffer springs if you wanted. Get the car engineered as is. ~$1k. Buy new Shockworks coilvers (or MCA) and also pay for engineering. You're spending a lot more here. But these will be the best things that you could drive around on.
    • Might be worthwhile hitting up Facebook's groups, I know most of them contain terrible people and scammers - however you might be able to find someone that's in Sydney with factory suspension you could purchase and/or hire. Just do not send any form of money anywhere, in person cash only.
×
×
  • Create New...