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Author Topic: BEAST MODE Journal  (Read 250 times)
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PoPe
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« on: September 13, 2011, 04:26:04 pm »
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strength report
height - 5'10
weight - 76kg

benchpress wide-110kgx3/close-85kgx1
shoulder press front-60kgx1 /back-50kgx1
pullups inarow-17 / +23kgx1
trapbar dl -200kgx1
squat -130kgx1

GOAL 1 - 40" vert
         2 - double them numbers

 let's go...
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5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg
PoPe
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« Reply #1 on: October 11, 2011, 05:39:54 pm »
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recent strength upgrades - 1rep max's

flat dumbbell press 40kg
shoulder press 67kg
squat 150kg
pullups 21
vert 32"

happy progress so far,
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5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg
PoPe
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pope36@live.com
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« Reply #2 on: October 16, 2011, 01:42:57 pm »
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Todays shoulder workout

Seated dumbbell press
7.5kg x20
10kg x12
15kg x10
17.5kg x8
22.5kg x6

Lateral raises
5kg x12
7.5kg x10
10kg x8 (x2)

Seated bent over lateral raises
5kg x12
7.5kg x8 (x2)

Upright rows
SuperDropset
30kg x12, 20kg x15, 15 x12, 10kg x15

Shrugs
35kg x10 (x2)
40kg x3


I did this twice today, I don't remember shoulder pressing any more than 20kg so today was a good day xD
Logged
5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg
PoPe
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Posts: 102


pope36@live.com
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« Reply #3 on: October 18, 2011, 03:18:54 pm »
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Yesterdays chest workout

Incline DB press SS flat DB press
30kgx12 ss 22.5kgx12 (x2)

Flat DB press SS incline DB press
35kgx8 ss 22.5kgx8 (x2)

Decline Smith
60kgx12
80kgx8
Dropset 80kgx5, 60kgx5, 40kgx8

Cable flys
Low-middle-high SS 10kgx12 (x2)


Some bicep work too

Bb curls
20kgx8
25kgx8
30kgx8

DB hammer curls dropsets
12.5kgx8, 10kgx8, 7.5

DB bicep isolation
15kgx8 (x2)
15kgx8, 10kgx8


HARDWORK!!!!!


Today I went gym again to help spot a mate and got involved

Bb chest press
30kgx20
50kgx20
80kgx8
Dropset 80kgx3, 50kgx5, 30kgx8

Lat pulldown
35kgx20
43kgx8
55kgx8
63kgx5
63kgx5, 55kgx5, 35kgx8

Cable flys
Same as above

DB rows
20kgx12
27.5kgx12
37.5kgx8, 20kgx12

Complete madness!!!
Logged
5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg
PoPe
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Posts: 102


pope36@live.com
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« Reply #4 on: October 20, 2011, 12:30:46 pm »
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This is wat happens wen I say yes to goin gym.... Tongue

Shoulder dropset workout

Seated db press
22.5kgx12, 17.5x8, 12.5kgx8, 7.5kgx10

Front dB raise alternating
12kgx16, 10kgx16, 8kgx16, 6kgx16

Lateral DB raise
12kgx6, 8kgx8, 6kgx8, 4kgx8

Upright rows
30kgx12, 20kgx12, 15kgx8, 10kgx8

Bb shrugs
60kgx8
110kgx8, 90kgx8, 60 kgx8

Feeling strong!
Logged
5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg
PoPe
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Posts: 102


pope36@live.com
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« Reply #5 on: October 21, 2011, 10:00:39 am »
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Barx20
60kgx3
80kgx1
110kgx1
120kgx1
130kgx1
120kgx1, 110x1, 80x1, 60x1(5sec pause at bottom)

Triceps

Pushdowns dropset
70kgx10, 60kgx10, 50kgx10, 40kgx10, 30kgx10

Dips
3x8

Palm up single pulldowns
15kgx8(x2), 10kgx8(x2), 5kg x8(x2)

The one where u hold DB bhind ya head
20kgx7, 17.5kgx7, 12.5kgx7, 7.5kgx10


Oooohhhhh yeaaaaaaa!!!!!
Logged
5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg
adistarhj
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Posts: 276


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« Reply #6 on: October 21, 2011, 10:03:42 am »
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Impressive bench pb, especially with that bodyweight!

A lot of upperbody work. How do you train to increase your vert, other than squats?
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