Author Topic: DO: New goals, fresh start  (Read 20237 times)

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PointerRyan

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Re: DO: New goals, fresh start
« Reply #165 on: May 19, 2012, 01:36:02 am »
0
FRI


warmup stuff.
activation
sprints (didnt do today)
plyos:
stiff legged ankle hops 3x6-7
mr tuck jumps 3x10




LOWER BODY


squats
bar= 45lbs=20kg?
1xbarx8
1x40kgx3
1x60kgx4

1x80kgx1


jumpsquats

3x4repsx27.5kg-27.5kg-25kg

  squat workout
3x6.5-6.5-6.5x90kg
first rep on first two sets where slightly below half
3rd set was much better, failed on 7th rep.

barbell rom deadlift
1x60kgx3
1x80kgx1

3x90kgx8--8-9



core work
hanging leg to hip raises with the blue dumbbell
3x17

calf raise3x45x17-17-15(ran out of time)_
REVIEW:
max effort to remind myself gonna write it everytime.

squats as usual first rep is shit.
0.5 means a rep done without hitting cloe to the range at all.

use 90kgx8, the n87.5kg for 2sets

romanian deadilft 3x 90kg form, 8-8-9 again, this time hit that damn pin every rep and upepr back straight, like i'm a girl with small boobs trying to make my boobs bigger .
abs aim 20reps

PointerRyan

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Re: DO: New goals, fresh start
« Reply #166 on: May 23, 2012, 10:27:09 am »
0
MON


warmup stuff.
activation
sprints (didnt do today)
plyos:
stiff legged ankle hops 3x6-7
mr tuck jumps 3x10




LOWER BODY


squats
bar= 45lbs=20kg?
1xbarx8
1x40kgx3
1x60kgx4

1x80kgx1

1x90kgx6 and first and last reps above parallel
2x87.5kgx6.5


  squat workout


barbell rom deadlift
1x60kgx3
1x80kgx1
1x90kgx8-8-9



core work
hanging leg to hip raises with the blue dumbbell
1x20x1kg
2x15x17.5lbs db

twist
3x16x67.5kg

calf raise3x45x16-16-15(ran out of time)_

some glutes thing 55kgx9x3
REVIEW:
max effort to remind myself gonna write it everytime.

jumpsquat
3x4repx27.5kg
squats as usual first rep is shit.
try 90x8 again.
then  87.5x7/8
PUSH FIRST SET
rdead  92.5kgx 7-7-7/8
glutes 60kgx8x3
abs3x16x17.5 above parallel aim
calf 45 x3x16

PointerRyan

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Re: DO: New goals, fresh start
« Reply #167 on: May 26, 2012, 08:42:56 am »
0
FRI


warmup stuff.
activation
sprints (didnt do today)
plyos:
stiff legged ankle hops 3x6-7
mr tuck jumps 3x10




LOWER BODY


squats
bar= 45lbs=20kg?
1xbarx8
1x40kgx3
1x60kgx4

1x80kgx1

2x90kgx8-7
1x87.5x6


jump  squat
3x4repx27.5kg


barbell rom deadlift
1x60kgx3
1x80kgx1
1x92.5kgx8-8-9



core work
hanging leg to hip raises with the blue dumbbell
3x16x17.5lbs

twist(didnt do)
3x16x67.5kg

calf raise3x45x16-16-16

some glutes thing 65kgx8-9
REVIEW:
max effort to remind myself gonna write it everytime.


squats as usual first rep is shit. but today was better
last tw sets werent a good paralle l first set were ATG, parallel and only one rep slightly above parallel
try 92.5x8 again.
then  90x7/8
PUSH FIRST SET
rdead  95kgx 7-7-7/8
glutes 70kgx8x3
abs3x18x17.5 above parallel aim
calf 45 x3x17

PointerRyan

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Re: DO: New goals, fresh start
« Reply #168 on: May 26, 2012, 08:49:07 am »
0
SAT

 UPPER



 pullups
3x8-8-94 straight reps, then 3reps few breathes in between + 2 reps with assistance


chest press close


3x57.5kgx8-8-5(assisted on 1st rep)


 Shoulder Press
with incline bench for back support
3x35x8-8-9



Rear delt

3x38kgx8-7-8
lateral mach


1x27.5x8
1x32.5x6+30kgx2
1x30kgx8
 


shrug
1x80kgx10
2x85kgx10
 





FATIGUE: MID yawned
Injury/aches: o.o

REVIEW:pull ups aims 8-8-6 straight
chest 57.5x8-8-6
rear 3x38x8-8-9 FORM
side 30x8 with 32.5kgx8
front 37.5 7-7-8

 

PointerRyan

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Re: DO: New goals, fresh start
« Reply #169 on: May 28, 2012, 02:17:25 pm »
0
MON


warmup stuff.
activation
sprints (didnt do today)
plyos:
stiff legged ankle hops 3x6-7
mr tuck jumps 3x10




LOWER BODY


squats
bar= 45lbs=20kg?
1xbarx8
1x40kgx3
1x60kgx4

1x80kgx1

1x92.5kx7
2x90kgx5

 

barbell rom deadlift
1x60kgx3
1x80kgx1
1x95kgx7-7-9



core work
hanging leg to hip raises with the blue dumbbell
3x20-19-21x17.5lbs

twist(didnt do)
3x16x67.5kg

calf raise3x47.5x16-16-16

some glutes thing 70kgx8-8
72.5kgx9
REVIEW:
max effort to remind myself gonna write it everytime.


squats as usual first rep is shit.
do parallel man odnt be lazy especially first seet
1x95kgx7
2x92.5kg/90kgx7/8

PUSH FIRST SET
rdead  95kgx 8-8-9
glutes 75kgx8x3
abs3x18x20above parallel aim
calf 47.5 x3x17

PointerRyan

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Re: DO: New goals, fresh start
« Reply #170 on: May 29, 2012, 11:31:15 am »
0
TUES



UPPER



 pullups
3x8-8-8rep(4straight,rested a while did another 2,anther 2 )


chest press close


3x57.5kgx8-7-7


 Shoulder Press
with incline bench for back support
3x37.5x7-7-8



Rear delt

3x38kgx8-7-8 +fffew reps assisted
lateral mach


2x30kgx8
1x32.5kgx8
 


shrug
3x87.5kgx10





FATIGUE: MID yawned
Injury/aches: o.o

REVIEW:pull ups aims 8-8-7 straight
chest 57.5x8-7-8
rear 3x38x8-8-9 FORM
side 32.5x8 
front 37.5 8-8-8

PointerRyan

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Re: DO: New goals, fresh start
« Reply #171 on: June 13, 2012, 10:42:02 am »
0
MON


warmup stuff.
activation
sprints (didnt do today)
plyos:
stiff legged ankle hops 3x6-7
mr tuck jumps 3x10




LOWER BODY


squats
bar= 45lbs=20kg?
1xbarx8
1x40kgx3
1x60kgx4

1x80kgx2

 deadlift
1x87.5kgx8
2x90kgx8-7
 
elg press
1x95kgx8
2x100kgx8
 some glutes thing 77.5kgx3x8


core work
hanging leg to hip raises with the blue dumbbell
3x18-17-16-22.5lbs

 

calf raise3x45x18-16-14

9
REVIEW:
max effort to remind myself gonna write it everytime.

deadlift 92.5kgx 6-6-6-7
leg press 105kgx7-7-7
glute 80kgx3x8
abs 3x18x22.5lbs
calf 45x18

PointerRyan

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Re: DO: New goals, fresh start
« Reply #172 on: June 13, 2012, 11:33:04 am »
0
WED



UPPER



 pullups
3x8-8-7 rep + 1 assisted


chest press close


3x57.5kgx8-8-4
rested a long time 55kgx4


 Shoulder Press
with incline bench for back support
3x37.5x7-9-7-6



Rear delt

3x38kgx8-8-8+1
lateral mach


2x30kgx8-9
1x30kg-27.5kgx6-4
 


shrug






FATIGUE: MID yawned
Injury/aches: o.o

REVIEW:pull ups aims 8-8-8 straight
chest 57.5x8-8-6
rear 3x38x8-8-9 FORM
side 30x8  -9
front 37.5 9
shrugx3x70kgx15

PointerRyan

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Re: DO: New goals, fresh start
« Reply #173 on: June 16, 2012, 06:30:10 am »
0
FRI



warmup stuff.
activation
sprints (didnt do today)
plyos:
stiff legged ankle hops 3x6-7
mr tuck jumps 3x10




LOWER BODY


squats
bar= 45lbs=20kg?
1xbarx8
1x40kgx3
1x60kgx4

1x80kgx2

 deadlift
1x60kgx2
1x80kgx1
3x92.5kgx6-6-5.5
 
elg press
3x105kgx8
 some glutes thing 80kgx3x8


core work
hanging leg to hip raises with the blue dumbbell
3x18 -22.5lbs

 

calf raise3x45x16-16

9
REVIEW:
max effort to remind myself gonna write it everytime.

deadlift 92.5kgx 6-6-6-7
leg press 110kgx7-7-8
glute 82.5kgx3x8
abs 3x20x22.5lbs
calf 45x18

PointerRyan

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Re: DO: New goals, fresh start
« Reply #174 on: June 18, 2012, 11:04:06 am »
0
MON


warmup stuff.
activation
sprints (didnt do today)
plyos:
stiff legged ankle hops 3x6-7
mr tuck jumps 3x10




LOWER BODY


squats
bar= 45lbs=20kg?
1xbarx8
1x40kgx3
1x60kgx4

1x80kgx2

 deadlift
1x60kgx2
1x80kgx1
3x92.5kgx6-6-6
1x90kgx7.5
 
elg press
4x110kgx6-7-4-8
 some glutes thing 82.5kgx3x8-8-9


core work
hanging leg to hip raises with the blue dumbbell
3x20 -22.5lbs

 

calf raise3x45x16-16 -16

9
REVIEW:
max effort to remind myself gonna write it everytime.

deadlift 92.5kgx 6-6-6-7/8
leg press 115kgx6-6-5.9-7
glute 85kgx3x8
abs 3x18x25lbs
calf 45x17

PointerRyan

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Re: DO: New goals, fresh start
« Reply #175 on: July 05, 2012, 12:57:33 pm »
0
MON


warmup stuff.
activation
sprints (didnt do today)
plyos:
stiff legged ankle hops 3x6-7
mr tuck jumps 3x10




LOWER BODY


squats(didn't)
bar= 45lbs=20kg?
1xbarx8
1x40kgx3
1x60kgx4

1x80kgx2

 deadlift
1x60kgx2
1x80kgx1
 
1x90kgx1
 1x100kgx5
3x97.5kgx6-7-5
elg press
3x130kgx7-8-8 assited hand
 

core work
hanging leg to hip raises with the blue dumbbell
3x19 -27.5lbs

 

calf raise3x45x15

9
REVIEW:
max effort to remind myself gonna write it everytime.

deadlift 100kgx 6/7 97.5kg 97.5kgx6x3/2
leg press 135kgx7-7-8
 
abs 3x20x27.5lbs
calf 45x15/16

PointerRyan

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Re: DO: New goals, fresh start
« Reply #176 on: July 05, 2012, 01:04:47 pm »
0
SAT


 


UPPER



 pullups
3x8-7-7


inc. chest press


3x55kgx8-7-6
 

rested long 55kgx4
 Shoulder Press
with incline bench for back support
3x40x7-9-7-6
1x40assitedx6


Rear delt

3x40kgx8-8-8
lateral mach


1x30kgx9
1x 27.5kgx9
 


shrug
3x70kgx13

FATIGUE: MID yawned
Injury/aches: o.o

REVIEW:pull ups aims 8-7-8 straight
chest 55x8-7-7
rear 3x40x8-8-9 FORM
side 30x9 27.5x10
front 37.5 3x10 FORM
shrugx3x70kgx15

PointerRyan

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Re: DO: New goals, fresh start
« Reply #177 on: July 08, 2012, 08:46:16 am »
0
SAT


 
LOWER

deadlift
1x5x102.5kg
1x7x100kg

leg prexx 1x140kgx8

UPPER



 pullups
3x8-7-7.5


inc. chest press


3x55kgx8-7-8
 

 
 Shoulder Press
with incline bench for back support
3x10-9-7x37.5kg


Rear delt

3x40kgx8-8-8
lateral mach


1x30kgx9
1x32.5kgx6.5+2reps 30kg
1x 30kgx9
 


shrug
3x72,.5kgx12

FATIGUE: MID yawned
Injury/aches: o.o

REVIEW:

deadlift 4x6x100kg
leg press 140kg x3x7-7-8
pull ups aims 8-7-8 straight
chest 55x8
rear 3x40x8-8-9 FORM
side 32.5x7/8  30kgx10x2
front 37.5 3x9 FORM
shrugx3x72.5kgx15

PointerRyan

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Re: DO: New goals, fresh start
« Reply #178 on: July 09, 2012, 09:57:00 am »
0
MON


warmup stuff.
activation
sprints (didnt do today)
plyos:
stiff legged ankle hops 3x6-7
mr tuck jumps 3x10




LOWER BODY



 deadlift
1x60kgx2
1x90kgx1

 4x100kgx5-5-5-6
 

leg press
3x140kgx6-2-6 assited
RESTED LONG
 

core work
hanging leg to hip raises with the blue dumbbell
3x20x  27.5lbs
last set was like 10,5,3,2
 

calf raise3x45x15-15-16

9
REVIEW:
max effort to remind myself gonna write it everytime.

deadlift 102.5kgx 6-5-5-5
leg press 137.5kgx7-7-8
 
abs 3x18-18-10,5,4x30lbs
calf 45x /16

PointerRyan

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Re: DO: New goals, fresh start
« Reply #179 on: September 21, 2012, 01:25:27 pm »
0
deadlift 1x5x107.5kg
2x5-6x105kg

back row machine 55kgx8 gotta use 50kg and do better form

pull ups do the right variation try 50kg

abs 32.5lbs x3x19 next do more straight reps

biceps 1x13x17.5lbs
1x10x20lbs follwoed by 2x17.5lbs
1x12x17.5lbs


legs ex 65kgx112-10-10

elgs curl 44kgx10-10-9