- Joined
- Apr 24, 2011
- Messages
- 7,056
- Reaction score
- 8,135
Sheiko CMS-MS Prep 3 W2D1
Bench
1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165bs
2 x 3 @ 87.5kgs / 192.5lbs
5 x 3 @ 100kgs / 220lbs
1 x 5 @ 67.5kgs / 148.lbs
1 x 4 @ 82.5kgs / 181.5lbs
4 x 4 @ 95kgs / 209lbs
Band Pull Aparts
5 x 10
Flyes
3 x 10 @ 15kgs / 33lbs
JM Press
2 x 10 @ 67.5kgs / 148.5lbs
2 x 10 @ 70kgs / 154lbs
Tate Press
3 x 10 @ 22.5kgs /49.5lbs
Squat
1 x 5 @ 77.5kgs/ 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 110kgs / 242lbs
2 x 3 @ 125kgs / 275lbs
3 x 3 @ 130kgs / 286lbs
(was supposed to be 5 x 3 @ 125kgs / 275lbs but it felt a little easy so bumped it up 5kgs)
Good Mornings
5 x 5 @ 70kgs / 154lbs
Bent Over Row
5 x 8 @ 90kgs / 198lbs
Bent Over Straight Arm Pulldown ( 1 side at a time)
4 x 10 @ 25kgs / 55lbs
Bench
1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165bs
2 x 3 @ 87.5kgs / 192.5lbs
5 x 3 @ 100kgs / 220lbs
1 x 5 @ 67.5kgs / 148.lbs
1 x 4 @ 82.5kgs / 181.5lbs
4 x 4 @ 95kgs / 209lbs
Band Pull Aparts
5 x 10
Flyes
3 x 10 @ 15kgs / 33lbs
JM Press
2 x 10 @ 67.5kgs / 148.5lbs
2 x 10 @ 70kgs / 154lbs
Tate Press
3 x 10 @ 22.5kgs /49.5lbs
Squat
1 x 5 @ 77.5kgs/ 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 110kgs / 242lbs
2 x 3 @ 125kgs / 275lbs
3 x 3 @ 130kgs / 286lbs
(was supposed to be 5 x 3 @ 125kgs / 275lbs but it felt a little easy so bumped it up 5kgs)
Good Mornings
5 x 5 @ 70kgs / 154lbs
Bent Over Row
5 x 8 @ 90kgs / 198lbs
Bent Over Straight Arm Pulldown ( 1 side at a time)
4 x 10 @ 25kgs / 55lbs