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Birds

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-FIGJAM-
-FIGJAM-

probably how she scored Birds

Birds
Birds

Tonight was a special night for Leesh Because with the 80kg squat, she has now achieved her 3 "short term" lifting goals of 120kg deadlift 80kg squat 60kg bench !!!!!!!! Injury after injury and

L33SH
L33SH

So today is D day, the end date I gave myself to transform my body. Since August this year I gradually started cutting out excess/junk food; from October onwards I became more diligent with cutting ou

Posted Images

L33SH Grand Master

L33SH

Posted
Posted

06/12/13

Squat

20kg x 10

40kg x 10

50kg x 10

50kg x 5

45kg x 30

45kg x 20

Pause Squat

40kg x 5

45kg x 2

Lat Pulldown

35kg x 10

40kg x 10

45kg x 10

50kg x 10

55kg x 10

60kg x 7

65kg x 4

Seated Row

30kg x 10

35kg x 10

40kg x 10

45kg x 10

50kg x 10

55kg x 5

Ab Crunches

150

150

10 min rowing machine

L33SH Grand Master

L33SH

Posted
Posted

07/12/13

Bench Press

20kg x 10

30kg x 10

40kg x 6

45kg x 5

45kg x 4

Deadlift

50kg x 10

60kg x 10

70kg x 10

80kg x 5

85kg x 3

Captains Chair

10

10

10

10

10

10

10

10

10

10

Did some shoulder band work too

55 min cardio @500 calories

L33SH Grand Master

L33SH

Posted
Posted

11/12/13

Deadlift

60kg x 10

70kg x 10

80kg x 6

90kg x 4

100kg x 1

100kg x 1

Bench Press

20kg x 10

30kg x 10

40kg x 6

45kg x 4

45kg x 3

45 Leg Press

80kg x 10

100kg x 10

120kg x 10

140kg x 10

160kg x 10

180kg x 10

200kg x 2

Captains Chair

30

30

20

20

20

Knee Raises

20

L33SH Grand Master

L33SH

Posted
Posted

13/12/13

Squat

20kg x 10

40kg x 10

50kg x 20

55kg x 6

47.5kg x 5

47.5kg x 6

45kg x 10

Pause Squat

40kg x 5

45kg x 3

Single Leg Squat

30kg x 10

Lat Pulldown

35kg x 10

40kg x 10

45kg x 10

50kg x 10

55kg x 10

60kg x 4

Seated Row

30kg x 10

35kg x 10

40kg x 10

45kg x 10

50kg x 8

Ab Crunches

250

250

150

10 min rowing machine

Not a great session, very tired and also sore from physio.

  • 2 weeks later...
L33SH Grand Master

L33SH

Posted
Posted (edited)

23/12/13

Squat

20kg x 10

40kg x 10

50kg x 10

55kg x 10

60kg x 3

50kg x 8

45kg x 10

45kg x 10

Pause Squat

40kg x 6

45kg x 4

Single Leg Squat

35kg x 10

Lat Pulldown

35kg x 10

40kg x 10

45kg x 10

50kg x 10

55kg x 10

60kg x 5

65kg x 3

Captains Chair

20

20

20

Ab Crunches

250

250

45 min boxing @ 370 calories

Edited by L33SH
L33SH Grand Master

L33SH

Posted
Posted

Nice squat improvement, hows the new pl gym? You going to change your program to something more that style or keep with the volume?

thanks, new gym is really good.

I have to change my program as some of my exercises such as seated row and leg press are not available at my new gym. I will still keep with the volume work but looking at adding some assistance exercises in for the 3 lifts which will not be volume based. My new gym loves the cables so probably start to add some cable work in.

r31slpr Rising Star

r31slpr

Posted
Posted

thanks, new gym is really good.

I have to change my program as some of my exercises such as seated row and leg press are not available at my new gym. I will still keep with the volume work but looking at adding some assistance exercises in for the 3 lifts which will not be volume based. My new gym loves the cables so probably start to add some cable work in.

Ah nice.

Your 35kgx10 single leg squat is that a pistol squat? If so that's an awesome effort, most people cant even do one.

L33SH Grand Master

L33SH

Posted
Posted

25/12/13

Deadlift

62kg x 10

82kg x 6

102kg x 1

107kg x 1

82kg x 5

62kg x 15

Bench Press

22kg x 10

32kg x 10

42kg x 2

42kg x 2

Very disappointed in bench don't know why I'm going backwards and I don't know what to do instead of leg press or captains chair because they don't have them here.

r31slpr Rising Star

r31slpr

Posted
Posted

Deadlift is looking good. Looks like I'm not the only weird one who'll be at a gym today haha

What about hanging leg raise? Do they have a pull up bar? Can't think of anything for leg press at the moment.

L33SH Grand Master

L33SH

Posted
Posted

Deadlift is looking good. Looks like I'm not the only weird one who'll be at a gym today haha

What about hanging leg raise? Do they have a pull up bar? Can't think of anything for leg press at the moment.

Yeah they have a pull up bar and Birds just suggested that too. I've left now but I'll do that instead next time.

L33SH Grand Master

L33SH

Posted
Posted

30/12/13

Squat

20kg x 10

40kg x 10

50kg x 10

55kg x 10

60kg x 3

50kg x 10

45kg x 10

45kg x 10

Pause Squat

40kg x 6

50kg x 1

50kg x 2

Lat Pulldown

35kg x 10

40kg x 10

45kg x 10

50kg x 10

55kg x 10

60kg x 3

Captains Chair

30

30

20

20

T Bar Row

10kg x 10

10kg x 10

Single Leg Squat

40kg x 10

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