Florio's amazing log (lifting)

[Florio]

Warmup (BO Row, OHP)

Bench Press
40x10
60x3
75x3
90x5
90x5
90x5
90x5
90x5 (5x5 PR)

SOHP
40x8
40x6
40x6
*

Dips
BWx15
BWx15
BWx15
BWx15

45 Side Bend
+10kgx12
+15kgx10
+15kgx10

Leg Raises
x12x3

Wanted to do saxon side bends but my shoulders gave up

 

[Merrill]

Nice work.

 

[Florio]

Thanks

OHS Warmup 20x10x3

Squats
40x8
40x8
60x6
80x3
100x7
100x7
100x7

Front Squats
60x3
75x6
75x6
75x6

Bulgarian Split Squats (Front foot on 15kg plate for greater ROM)
60x3
60x3
60x3

 

[Florio]

Deadlift (using 15kg plates instead of 20kg to lower the starting position)
50x8
70x5
80x5
100x8
100x8
100x8
100x8

SOHP
Barx20
30x5
40x3
50x5
45x5
45x5
45x5
45x5

BO Row
40x8
60x5
70x8
70x8
70x8

Bench Press
40x8
60x5
80x8
80x8
80x8
80x8

Chinups
BWx10
BWx10
BWx10
BWx10
BWx10

Dips
BWx15
BWx15
BWx15
BWx13

Leg Raises
x12
x10
x10
x10

Prayers
30x10
30x10
30x10
30x10

I basically did 2 workouts today. This was kind of an exeption because i was too tired to go to the gym on monday. Usually, i dont do those kind of things

 

[Florio]

Squats
40x10
40x5
60x5
80x4
95x10
95x10
95x10
95x10

Front Squats
60x3
70x6
70x6
70x6

Overhead Squats
20x10
40x10
40x10
40x10

Chinups
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10

 

[Florio]

Deadlift (15kg plates -greater ROM)
Barx15
50x8
70x5
80x3
100x3
110x3
121x3
121x3
121x3

BO Row
20x15
40x8
60x5
75x8
75x8
75x8
75x8
60x20

BO Lateral Raises
12.5x8x3

Chinups
BWx10
BWx10
BWx10
BWx10
BWx10

Saxon Side Bends
7.5x12x3

 

[Florio]

SOHP
20x10
30x8
40x5
45x7
45x7
45x7
45x7

Bench Press
60x4
80x10
80x10
80x7
80x8

DB Press
30x5
40x6
40x6
40x6

Leg Raises 3x12

Pushups
BWx30
BWx30
BWx30

 

[Florio]

Squats
40x10
40x8
60x5
80x5
100x5
105x5
110x5
110x5
110x5

Front Squats
60x3
75x6x3

Leg Curls
60x8x3

Leg Raises x12x3

Prayers
30x12x3

 

[beef curtains]

What are these prayers?

 

[Florio]

kneeling crunches

http://www.exrx.net/WeightExercises/RectusAbdominis/CBKneelingCrunch.html

probably not the best core exercise there is, but i like it.

 

[Florio]

Grip Stuff

closed the coc#1 about 20-30 times with each hand

i seriously need to order the #2

 

[Florio]

Deadlift
60x10
80x5
100x3
120x3
120x3
120x3
120x3
120x3

Snatch Grip Deadlifts
100x3x3

BO Row
20x10
40x8
50x5
60x5
70x6
80x6
80x6
80x6

Chinups
BWx10x5

Core Stuff

 

[Florio]

Deadlift
60x10
80x5
100x5
120x5x5

Snatch Grip DLs
100x3x3

BO Row
20x10x2
40x8
60x5
80x6x4

Chins
BWx12
BWx12
BWx10
BWx10
BWx10

Core Stuff

Dips
BWx15
BWx15
BWx15
BWx15

 

[Florio]

Warmup

Bench
40x10
60x5
80x5
90x5x5

SOHP
30x6
40x6
35x6x3

Pullups
BWx10
BWx10
BWx10
BWx10
BWx9

Dips
BWx15x4

Core Stuff

 

[Florio]

Did 100 Burpees in 9:47

How pathetic

 

[Florio]

OHS 20x10x3

Squat
40x10
60x5
80x5
90x5
110x3x5

Front Squat
60x3
75x3x3

Push Press
Warmup
60x3x3

Leg Curz
65x8
60x8x2

Core

 

[Florio]

Chins
BWx10

Deadlift
60x10
80x10
80x8
100x8
110x3
120x3
130x3
130x3

RDL
60x5
80x5x3

BOR
20x10
40x8
60x8
80x8x3

Core

Chins
BWx10
BWx10
BWx10
BWx10

 

[Florio]

Pause Bench
40x10
60x6
80x5
90x3
95x3
95x3

SOHP
40x5x5

Curls^^

Core

Dips
BWx15
BWx15
BWx15
BWx15

Pushups
BWx45
BWx30
BWx20

 

[Florio]

have been sick. sucks...

Squat
Warmup
100x5x5

Bo Row
Warmup
80x8x3

Bench
Warmup
80x8x3

Pullups
BWx10x3

SOHP
Warmup
40x5x3

 

[Florio]

Deadlift
Warmup
100x5x5

RDL
60x8
80x8x3

BO Row
20x20
40x10
60x5
70x10x3

Chinups
BWx10x4

Core