LiE's Log Part III

  • Thread starter Thread starter LiE
  • Start date Start date
LiE said:
Legs

Mobility x lots

High Bar: BAR, 60x10, 80x10, 100x10, 120x8, 120x8
Low Bar: 120x10, 120x12
BSS: 20x12/12, 30x12/12, 30x10/10
Walking Lunges: 45x20, 45x20
Calves x millions

High bar felt hard, I was battling tightness and unfamiliar movement pattern, overall I'm happy with how they were. Low bar was weird after high bar, took a few reps for my body to remember how to squat! Walking lunges, almost didn't finish the 2nd set.
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Yes. High bar for quad domination. :cool:
 
Bench: BARxlotsx2, 60x10, 80x8, 100x10, 120x10, 90x15
Dips: BWx10, +30x10, +30x10, +30x10
Wide Bench: 90x10, 90x10, 90x12
Long Paused Bench: 80x8, 80x8
DB Flyes: 15x10 x3

Skullcrushers (CGBP): 30x10(10) x3
Bench Dips (Over head extensions): 15(25x8) x3
 
Friday and today's training.

20/9/13 Shoulders + Biceps

OHP: BAR, 40x10, 50x10, 50x10, 50x10
Seated DB: 15x10, 20x12, 20x12
Lateral Raises: 10x12/12 x3
Front BB Raises: 20x10 x3
Side Raises: 7.5x10/10 x3
Reverse Flyes: 10x15, 12.5x15, 12.5x15
Band Pull a parts x lots
Ez Curls: 20x5, 40x10, 40x10, 42.5x10
Hammer BB Curls: 30x10, 32.5x10, 35x10
21s: 20, 22.5, 22.5

21/9/13 Legs

Mobility x 30mins
Low Bar Squat: BAR, 40x10, 60x8, 80x5, 100x8, 120x8, 150x8, 170x8 (PB)
Walking Lunges: 45x20, 45x20
Front Squats: 40x8, 40x10, 40x12
BSS: 20x12/12 x3
Calves
 
Was feeling a little lethargic going into this workout, so decided to mix it up a little.

23/09/13 Chest + Triceps
Bench Press: BAR, 60x8, 80x6, 100x4, 120x3, 130x6, 130x6, 100x10
Wide Bench Press: 90x10, 90x10, 90x10
Bench Press: 70x20, 60x20, 50x20
Dips: BWx15,12,10
Bench Dips x all kinds

Went heavier then finished off some some pumpz.
 
Tonight felt good despite diet being crap and generally feeling rubbish. Only had an hour too.

mobility x 20mins

Chain Squats
BAR
60x10
40x8 - 50kg of added chains at the top from here on.
80x7
100x6
130x3
140x3

3ct Beltless Paused Squats
100x3
120x3
140x3

L-Sit x long hold
HLR 10,10,8
LLR 10,10
 
Djdom56 said:
In for gains brah, in for gains :)
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<3

Syla5 said:
Is this actually your stealth way of prepping for nationals?!
Click to expand...

Nope, no competing in the pipe line.


Today's antics.

45 minutes mobility
Shoulder Internal Rotation
Thoracic Extension
Pecs

Beltless Deadlifts
Worked up to 130kg, focusing on form and pausing at various points. Goal is to deload the weight on deadlifts and work on improving form.

BOR
60x10 x4

Chins
BWx10 x3

Core x all kinds
 
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