No Rest for the Weary
- Thread starter CRZA
- Start date
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Thanks brah
Squats
belt on
110 x 5
130 x 4
150 x 2 x 3
172.5 x 5 x 2
Bench Press
65 x 5
77.5 x 4
90 x 2 x 3
105 x 2 x 2
97.5 x 3
85 x 5
72.5 x 7
Flies: 17.5 x 5 x 10
Paused Squats
80 x 5
100 x 2 x 5
120 x 4 x 4
Vulcan Gripper
Right hand: 7/7 x 1, 7/6 x 1, 7/7 x 1
Left hand: 6/6 x 1, 7/6 x 1, 7/6 x 1
Plate curls
6.25 x 3 x 10
Wrist curls
+5 x 15,15
Ab rollouts
bw x 5
+25 x 5,5,5
+35 x 10,5. nice
bw x 10
Time: 2h, 30min
5rep set on video. Looks damn weird. Too much elbow bending?
As you can see, its a bitch getting more than onw plate up. Used 25+10 here.
Workout was OK.
Squats
belt on
110 x 5
130 x 4
150 x 2 x 3
172.5 x 5 x 2
Bench Press
65 x 5
77.5 x 4
90 x 2 x 3
105 x 2 x 2
97.5 x 3
85 x 5
72.5 x 7
Flies: 17.5 x 5 x 10
Paused Squats
80 x 5
100 x 2 x 5
120 x 4 x 4
Vulcan Gripper
Right hand: 7/7 x 1, 7/6 x 1, 7/7 x 1
Left hand: 6/6 x 1, 7/6 x 1, 7/6 x 1
Plate curls
6.25 x 3 x 10
Wrist curls
+5 x 15,15
Ab rollouts
bw x 5
+25 x 5,5,5
+35 x 10,5. nice
bw x 10
Time: 2h, 30min
5rep set on video. Looks damn weird. Too much elbow bending?
As you can see, its a bitch getting more than onw plate up. Used 25+10 here.
Workout was OK.
- Joined
- Dec 15, 2006
- Messages
- 7,378
- Reaction score
- 42
I think you're doing it wrong. This is what it should look like when you use Rollout:
/Pokemon reference
/Pokemon reference
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Thanks. Yes, sometimes you think you do an exercise right, then you take a video, and you go WTF. Dont you have Miaou MD to help you?
Thanks!. It looks stupid, but its a good way when you have two plates on top of you.
lol!I think you're doing it wrong. This is what it should look like when you use Rollout:
/Pokemon reference
Went for a walk for 60minutes
Face Rows: 40 x 7 x 10
Curls: 38.5 x 10, 30 x 10,10, 25 x 10, 20 x 10
- Joined
- Oct 30, 2011
- Messages
- 123
- Reaction score
- 0
he gave me some tips but im kinetically unaware lol
i cant keep my low back the way i should
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Thats odd. I like to posteriory tilt my pelvis, and keep it that way throughout the movement.
Squats
belt
120 x 5
140 x 4
160 x 2 x 3
182.5 x 4 x 2
Bench Press
65 x 5
77.5 x 4
90 x 2 x 3
105 x 6 x 3
Flies 17.5 x 5 x 10
Diamond push ups: 5 x 10
Paused Squats
80 x 3
100 x 3
120 x 3
142.5 x 4 x 3
Hyperextensions +10 x 5 x 10
Vulcan Gripper:
Right hand: 6/6 x 5, 6/5 x 5, 6/6 x 5
Left hand: 6/6 x 5, 5/5 x 5, 6/5 x 5
Plate curls
+6.25 x 10, +7.5 x 10,10
182.5 sets felt a little slow, and depth wasnt were I wanted it. Especially on the last two sets. Bench Press felt good, and Paused squats felt great and everything was good.
Squats
belt
120 x 5
140 x 4
160 x 2 x 3
182.5 x 4 x 2
Bench Press
65 x 5
77.5 x 4
90 x 2 x 3
105 x 6 x 3
Flies 17.5 x 5 x 10
Diamond push ups: 5 x 10
Paused Squats
80 x 3
100 x 3
120 x 3
142.5 x 4 x 3
Hyperextensions +10 x 5 x 10
Vulcan Gripper:
Right hand: 6/6 x 5, 6/5 x 5, 6/6 x 5
Left hand: 6/6 x 5, 5/5 x 5, 6/5 x 5
Plate curls
+6.25 x 10, +7.5 x 10,10
182.5 sets felt a little slow, and depth wasnt were I wanted it. Especially on the last two sets. Bench Press felt good, and Paused squats felt great and everything was good.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Defcit Deadlifts
117.5 x 2 x 3
140 x 2 x 3
155 x 4 x 3
Bench Press
65 x 5
77.5 x 4
90 x 2 x 3
105 x 3 x 2
110 x 2 x 2
105 x 2 x 3
Deadlift from boxes
130 x 4
150 x 2 x 4
175 x 2 x 3
belt
200 x 3 x 2
Ab rollouts
bw x 30
Time: 1h, 45min
Little dissapointed. Back rounded, and got pretty mad about this.
Bench was good.
Went faster then usual, and did little assistance. I felt asleep after school, and stressed the workout a bit, because of the man utd - real match.
117.5 x 2 x 3
140 x 2 x 3
155 x 4 x 3
Bench Press
65 x 5
77.5 x 4
90 x 2 x 3
105 x 3 x 2
110 x 2 x 2
105 x 2 x 3
Deadlift from boxes
130 x 4
150 x 2 x 4
175 x 2 x 3
belt
200 x 3 x 2
Ab rollouts
bw x 30
Time: 1h, 45min
New Upton photos, not complaining
Little dissapointed. Back rounded, and got pretty mad about this.
Bench was good.
Went faster then usual, and did little assistance. I felt asleep after school, and stressed the workout a bit, because of the man utd - real match.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Squats
belt
110 x 5
130 x 4
150 x 2 x 3
172.5 x 6 x 3
Bench Press
65 x 5
77.5 x 4
90 x 2 x 3
105 x 7 x 3
Flies: 17.5 x 5 x 10
Press: 55 x 5 x 4
Vulcan gripper:
Right hand: 7/7 x 1,1,1
Left hand: 6/6 x 1,1,1
Pinch grip 2hand
20 x 30,50sec
Lunges
50 x 3 x 10
dat pump
Ab rollouts
+20 x 20
bw x 10
Time: 2h. 30min
Good workout. Very intense and good energy today. Had to tell myself to calm down at times.
Squats felt good, some reps were a bit slow. Technique looked good.
Bench was a joke. Did some lunges at the end to get dat pump
Back has hurt a bit the last days, after the deads I imagine. Some ankle pain aswell. We'll see how this evolves.
belt
110 x 5
130 x 4
150 x 2 x 3
172.5 x 6 x 3
Bench Press
65 x 5
77.5 x 4
90 x 2 x 3
105 x 7 x 3
Flies: 17.5 x 5 x 10
Press: 55 x 5 x 4
Vulcan gripper:
Right hand: 7/7 x 1,1,1
Left hand: 6/6 x 1,1,1
Pinch grip 2hand
20 x 30,50sec
Lunges
50 x 3 x 10
dat pump
Ab rollouts
+20 x 20
bw x 10
Time: 2h. 30min
Good workout. Very intense and good energy today. Had to tell myself to calm down at times.
Squats felt good, some reps were a bit slow. Technique looked good.
Bench was a joke. Did some lunges at the end to get dat pump
Back has hurt a bit the last days, after the deads I imagine. Some ankle pain aswell. We'll see how this evolves.
- Joined
- May 9, 2005
- Messages
- 6,528
- Reaction score
- 3
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Squats
belt
110 x 5
130 x 4
150 x 2 x 3
172.5 x 5 x 3
Bench press
72.5 x 5
85 x 5
97.5 x 5 x 4
Flies: 17.5 x 5 x 10
Superset
Pushdowns: 30 x 5 x 8
Front Squats
75 x 2 x 5
100 x 2 x 4
120 x 3 x 3
Vulcan Gripper
right hand: 6/6 x 5,5,5
left hand: 6/5 x 5,5,5
Plate curls
8.5 x 3 x 10
Ab rollouts
+25 x 10,5
bw x 10
Worst squat day Ive had this month. Nothing clicked. As usual, when things dont go the way I hope for, I get pissed off, so I killed the bench. Front squats sucked as always.
meh, not a good day. No excuses.
belt
110 x 5
130 x 4
150 x 2 x 3
172.5 x 5 x 3
Bench press
72.5 x 5
85 x 5
97.5 x 5 x 4
Flies: 17.5 x 5 x 10
Superset
Pushdowns: 30 x 5 x 8
Front Squats
75 x 2 x 5
100 x 2 x 4
120 x 3 x 3
Vulcan Gripper
right hand: 6/6 x 5,5,5
left hand: 6/5 x 5,5,5
Plate curls
8.5 x 3 x 10
Ab rollouts
+25 x 10,5
bw x 10
Worst squat day Ive had this month. Nothing clicked. As usual, when things dont go the way I hope for, I get pissed off, so I killed the bench. Front squats sucked as always.
meh, not a good day. No excuses.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Yeah. Wise man, that kotriz 
Bench press
65 x 5
77.5 x 4
90 x 2 x 3
105 x 2 x 3
110 x 3 x 2
Deadlifts
120 x 3
140 x 3
162.5 x 2 x 3
187.5 x 2 x 3
200 x 3 x 2
187.5 x 3 x 2
Bench Press
65 x 5
77.5 x 5
90 x 4 x 5
Flies: 10 x 2 x 20
Vulcan gripper
right: 6/6 x 3,3, 7/6 x 3
left: 5/5 x 3,3 5/6 x 3
2hand pinch
10+10 x 40,40 sec
Bench was ok. A bit slower than expected. But thats ok.
Deadlifts went ok. Some troubles with rounding. Its getting better though. I did the sets beltless.
The last 3 sets at 187.5 were really good.
Rushed the assistance. CL match
Bench press
65 x 5
77.5 x 4
90 x 2 x 3
105 x 2 x 3
110 x 3 x 2
Deadlifts
120 x 3
140 x 3
162.5 x 2 x 3
187.5 x 2 x 3
200 x 3 x 2
187.5 x 3 x 2
Bench Press
65 x 5
77.5 x 5
90 x 4 x 5
Flies: 10 x 2 x 20
Vulcan gripper
right: 6/6 x 3,3, 7/6 x 3
left: 5/5 x 3,3 5/6 x 3
2hand pinch
10+10 x 40,40 sec
Bench was ok. A bit slower than expected. But thats ok.
Deadlifts went ok. Some troubles with rounding. Its getting better though. I did the sets beltless.
The last 3 sets at 187.5 were really good.
Rushed the assistance. CL match
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