Goals & Gains Riks Training Log
- Thread starter rikwebb
- Start date
- Joined
- Apr 24, 2011
- Messages
- 8,282
- Reaction score
- 11,773
Yeah but not as often as she would like to
- Joined
- Apr 24, 2011
- Messages
- 8,282
- Reaction score
- 11,773
CMS-MS Prep 3 W4D3
Larsen Press
1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 90kgs / 198bs
5 x 3 @ 107.5kgs / 236.5lbs
After 3 straight heavier days decided to knock it down and do some Larsen Presses instead
Squat
1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
5 x 2 @ 165kgs / 363lbs
Push Press
1 x 5 @ 55kgs / 121lbs
1 x 4 @ 65kgs / 143lbs
1 x 3 @ 75kgs / 165lbs
3 x 3 @ 60kgs / 132lbs
Shoulder weren't happy pressing this morning
Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs
Larsen Press
1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 90kgs / 198bs
5 x 3 @ 107.5kgs / 236.5lbs
After 3 straight heavier days decided to knock it down and do some Larsen Presses instead
Squat
1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
5 x 2 @ 165kgs / 363lbs
Push Press
1 x 5 @ 55kgs / 121lbs
1 x 4 @ 65kgs / 143lbs
1 x 3 @ 75kgs / 165lbs
3 x 3 @ 60kgs / 132lbs
Shoulder weren't happy pressing this morning
Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs
- Joined
- Apr 24, 2011
- Messages
- 8,282
- Reaction score
- 11,773
CMS-MS Prep 3 W4D4
Rack Pulls
1 x 3 @ 125kgs / 275lbs
1 x 3 @ 150kgs / 330lbs
2 x 3 @ 175kgs / 385lbs
4 x 3 @ 200kgs / 440lbs
Shrugs
4 x 10 @ 130kgs / 286lbs
Incline Bench Press
1 x 4 @ 70kgs / 154lbs
1 x 4 @ 80kgs / 176lbs
4 x 4 @ 90kgs / 198lbs
Plate Loaded Lat Pulldown
1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
4 x 10 @ 110kgs / 242lbs per side
Neutral Grip Lat Pulldown
1 x 10 @ 65kgs / 143lbs
1 x 10 @ 70kgs / 154lbs
2 x 10 @ 75kgs / 165lbs
MTS Row Machine
4 x 10 @ 50 per side
Preacher Curl Machine
4 x 10 @ 40kgs / 88lbs
Pinwheel Curl
4 x 10 @ 22kgs / 48.lbs
Rack Pulls
1 x 3 @ 125kgs / 275lbs
1 x 3 @ 150kgs / 330lbs
2 x 3 @ 175kgs / 385lbs
4 x 3 @ 200kgs / 440lbs
Shrugs
4 x 10 @ 130kgs / 286lbs
Incline Bench Press
1 x 4 @ 70kgs / 154lbs
1 x 4 @ 80kgs / 176lbs
4 x 4 @ 90kgs / 198lbs
Plate Loaded Lat Pulldown
1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
4 x 10 @ 110kgs / 242lbs per side
Neutral Grip Lat Pulldown
1 x 10 @ 65kgs / 143lbs
1 x 10 @ 70kgs / 154lbs
2 x 10 @ 75kgs / 165lbs
MTS Row Machine
4 x 10 @ 50 per side
Preacher Curl Machine
4 x 10 @ 40kgs / 88lbs
Pinwheel Curl
4 x 10 @ 22kgs / 48.lbs
- Joined
- Apr 24, 2011
- Messages
- 8,282
- Reaction score
- 11,773
CMS-MS Prep 3 W4D1
Squat
1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
3 x 2 @ 160kgs / 352lbs
3 x 2 @ 170kgs / 374lbs
Bench Press
1 x 5 @ 82.5kgs / 187lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 112.5kgs / 247.5lbs
4 x 2 @ 125kgs / 275lbs
1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 90kgs / 198lbs
1 x 3 @ 107.5kgs / 236.5lbs
4 x 3 @ 120kgs / 264lbs
Flyes
5 x 10 @ 24kgs / 52.4lbs
Tate Press
3 x 10 @ 26kgs / 57.2lbs
Tricep Pushdown
1 x 10 @ 40kgs / 88lbs
1 x 10 @ 47.5kgs / 104.5lbs
3 x 10 @ 50kgs / 110lbs
Overhead DB Tricep Extension
4 x 10 @ 25kgs / 55lbs
Squat
1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
3 x 2 @ 160kgs / 352lbs
3 x 2 @ 170kgs / 374lbs
Bench Press
1 x 5 @ 82.5kgs / 187lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 112.5kgs / 247.5lbs
4 x 2 @ 125kgs / 275lbs
1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 90kgs / 198lbs
1 x 3 @ 107.5kgs / 236.5lbs
4 x 3 @ 120kgs / 264lbs
Flyes
5 x 10 @ 24kgs / 52.4lbs
Tate Press
3 x 10 @ 26kgs / 57.2lbs
Tricep Pushdown
1 x 10 @ 40kgs / 88lbs
1 x 10 @ 47.5kgs / 104.5lbs
3 x 10 @ 50kgs / 110lbs
Overhead DB Tricep Extension
4 x 10 @ 25kgs / 55lbs
- Joined
- Jul 22, 2008
- Messages
- 15,730
- Reaction score
- 13,118
that's a really interesting bench press layout / program
what are you running? how does it feel going up back down and then building up again?
- Joined
- Apr 24, 2011
- Messages
- 8,282
- Reaction score
- 11,773
Sheiko CMS-MS (4 day)
I've ran other versions of Sheiko so I'm used to it especially in a public gym, normally its the first part then go do the other main lift (Squat or Deadlift) then go back but most of the time your lucky if a bench is free so for a while i just combined them
- Joined
- Apr 24, 2011
- Messages
- 8,282
- Reaction score
- 11,773
CMS-MS Prep 3 W5D2
Deficit Deadlift
1 x 3 @ 100kgs / 209lbs
1 x 3 @ 120kgs / 264lbs
4 x 2 @ 140kgs / 308lbs
Rack Pulls
1 x 3 @ 150kgs / 330lbs
1 x 3 @ 172.5kgs / 379.5lbs
2 x 3 @ 200kgs / 440lbs
3 x 2 @ 220kgs / 484lbs
Bench
1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 3 @ 120kgs / 264lbs
Bent Over Barbell Row
1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
3 x 10 @ 110kgs/ 242lbs
Face Pulls
1 x 10 @ 45kgs / 99lbs
4 x 10 @ 50kgs / 110lbs
Single Arm Seated Plate Row
1 x 10 @ 50kgs / 110lbs
3 x 10 @ 65kgs / 143lbs
Hammer Curls
4 x 10 @ 22kgs / 48.4lbs
EZ Bar Curls
3 x 10 @ 25kgs / 55lbs
Deficit Deadlift
1 x 3 @ 100kgs / 209lbs
1 x 3 @ 120kgs / 264lbs
4 x 2 @ 140kgs / 308lbs
Rack Pulls
1 x 3 @ 150kgs / 330lbs
1 x 3 @ 172.5kgs / 379.5lbs
2 x 3 @ 200kgs / 440lbs
3 x 2 @ 220kgs / 484lbs
Bench
1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 3 @ 120kgs / 264lbs
Bent Over Barbell Row
1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
3 x 10 @ 110kgs/ 242lbs
Face Pulls
1 x 10 @ 45kgs / 99lbs
4 x 10 @ 50kgs / 110lbs
Single Arm Seated Plate Row
1 x 10 @ 50kgs / 110lbs
3 x 10 @ 65kgs / 143lbs
Hammer Curls
4 x 10 @ 22kgs / 48.4lbs
EZ Bar Curls
3 x 10 @ 25kgs / 55lbs
- Joined
- Apr 24, 2011
- Messages
- 8,282
- Reaction score
- 11,773
CMS-MS Prep 3 W5D3
Bench Press
1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 90kgs / 198bs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 2 @ 120kgs / 264lbs
Squat
1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
5 x 3 @ 160kgs / 352lbs
1 x 5 @ 102.5kgs / 225.5lbs
1 x 5 @ 122.5kgs / 258.5lbs
4 x 4 @ 142.5kgs / 313.5lbs
Push Press
1 x 5 @ 55kgs / 121lbs
1 x 4 @ 65kgs / 143lbs
1 x 3 @ 75kgs / 165lbs
3 x 3 @ 80kgs / 176lbs
Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs
Bench Press
1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 90kgs / 198bs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 2 @ 120kgs / 264lbs
Squat
1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
5 x 3 @ 160kgs / 352lbs
1 x 5 @ 102.5kgs / 225.5lbs
1 x 5 @ 122.5kgs / 258.5lbs
4 x 4 @ 142.5kgs / 313.5lbs
Push Press
1 x 5 @ 55kgs / 121lbs
1 x 4 @ 65kgs / 143lbs
1 x 3 @ 75kgs / 165lbs
3 x 3 @ 80kgs / 176lbs
Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs
Last edited:
- Joined
- Apr 24, 2011
- Messages
- 8,282
- Reaction score
- 11,773
@Aleks Sytsevich thanks for the mass love!
CMS-MS Comp W1D1
Squat
1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
3 x 2 @ 150kgs / 330lbs
Bench Press
1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 107.5kgs / 236.5lbs
3 x 2 @ 115kgs / 253lbs
Flyes
5 x 10 @ 24kgs / 52.4lbs
Tate Press
3 x 10 @ 26kgs / 57.2lbs
Tricep Pushdown
1 x 10 @ 40kgs / 88lbs
1 x 10 @ 47.5kgs / 104.5lbs
3 x 10 @ 50kgs / 110lbs
Overhead DB Tricep Extension
4 x 10 @ 25kgs / 55lbs
CMS-MS Comp W1D1
Squat
1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
3 x 2 @ 150kgs / 330lbs
Bench Press
1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 107.5kgs / 236.5lbs
3 x 2 @ 115kgs / 253lbs
Flyes
5 x 10 @ 24kgs / 52.4lbs
Tate Press
3 x 10 @ 26kgs / 57.2lbs
Tricep Pushdown
1 x 10 @ 40kgs / 88lbs
1 x 10 @ 47.5kgs / 104.5lbs
3 x 10 @ 50kgs / 110lbs
Overhead DB Tricep Extension
4 x 10 @ 25kgs / 55lbs
- Joined
- Apr 24, 2011
- Messages
- 8,282
- Reaction score
- 11,773
CMS-MS Comp W1D2
So this is usually the testing day but I fully knew that I wasn't up to the usual session so just treated it as a heavy SBD day and only pushed through if needed
Squat
1 x 3 @ 95kgs / 209lbs
1 x 3 @ 115kgs / 253lbs
1 x 2 @ 135kgs / 297lbs
1 x 1 @ 160kgs / 352lbs
1 x 1 @ 175kgs / 385lbs
1 x 1 @ 190kgs / 418lbs
1 x 1 @ 192.5kgs / 423.5lbs (+5kgs PR)
Bench
1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 90kgs / 198lbs
1 x 2 @ 107.5kgs / 236.5lbs
1 x 1 @ 122.5kgs / 269.5lbs
1 x 1 @ 130kgs / 286lbs
Deadlift
1 x 3 @ 60kgs / 132lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 120kgs / 264lbs
1 x 2 @ 140kgs / 308lbs
1 x 1 @ 170kgs / 374lbs
1 x 1 @ 182.5kgs / 401.5lbs
1 x 1 @ 190kgs / 418lbs
Was nice to get a Squat PR as i didn't get one last time, Bench is feeling a little off lately so going to dial back the numbers a little and move forwards and I was happy with the Deadlift PR I hit a couple of weeks ago felt i didn't need to push for now.
So this is usually the testing day but I fully knew that I wasn't up to the usual session so just treated it as a heavy SBD day and only pushed through if needed
Squat
1 x 3 @ 95kgs / 209lbs
1 x 3 @ 115kgs / 253lbs
1 x 2 @ 135kgs / 297lbs
1 x 1 @ 160kgs / 352lbs
1 x 1 @ 175kgs / 385lbs
1 x 1 @ 190kgs / 418lbs
1 x 1 @ 192.5kgs / 423.5lbs (+5kgs PR)
Bench
1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 90kgs / 198lbs
1 x 2 @ 107.5kgs / 236.5lbs
1 x 1 @ 122.5kgs / 269.5lbs
1 x 1 @ 130kgs / 286lbs
Deadlift
1 x 3 @ 60kgs / 132lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 120kgs / 264lbs
1 x 2 @ 140kgs / 308lbs
1 x 1 @ 170kgs / 374lbs
1 x 1 @ 182.5kgs / 401.5lbs
1 x 1 @ 190kgs / 418lbs
Was nice to get a Squat PR as i didn't get one last time, Bench is feeling a little off lately so going to dial back the numbers a little and move forwards and I was happy with the Deadlift PR I hit a couple of weeks ago felt i didn't need to push for now.
- Joined
- Dec 5, 2022
- Messages
- 184
- Reaction score
- 344
Congrats on the PR! Rooting for you.
- Joined
- Feb 10, 2009
- Messages
- 63,985
- Reaction score
- 60,262
- Joined
- Apr 24, 2011
- Messages
- 8,282
- Reaction score
- 11,773
CMS-MS Comp W1D3
Bench Press
1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 90kgs / 198bs
2 x 3 @ 107.5kgs / 236.5lbs
6 x 2 @ 122.5kgs / 269.5lbs
Squat
1 x 3 @ 95kgs / 209lbs
1 x 3 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
6 x 2 @ 162.5kgs / 357.5lbs
1 x 3 @ 105kgs / 231lbs
1 x 3 @ 125kgs / 275lbs
4 x 3 @ 142.5kgs / 313.5lbs
Push Press
1 x 5 @ 55kgs / 121lbs
1 x 4 @ 65kgs / 143lbs
1 x 3 @ 75kgs / 165lbs
4 x 2 @ 82.5kgs / 181.5lbs
Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs
Bench Press
1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 90kgs / 198bs
2 x 3 @ 107.5kgs / 236.5lbs
6 x 2 @ 122.5kgs / 269.5lbs
Squat
1 x 3 @ 95kgs / 209lbs
1 x 3 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
6 x 2 @ 162.5kgs / 357.5lbs
1 x 3 @ 105kgs / 231lbs
1 x 3 @ 125kgs / 275lbs
4 x 3 @ 142.5kgs / 313.5lbs
Push Press
1 x 5 @ 55kgs / 121lbs
1 x 4 @ 65kgs / 143lbs
1 x 3 @ 75kgs / 165lbs
4 x 2 @ 82.5kgs / 181.5lbs
Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs
- Joined
- Apr 24, 2011
- Messages
- 8,282
- Reaction score
- 11,773
CMS-MS Comp W1D4
Deficit Deadlifts
1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
4 x 4 @ 140kgs / 308lbs
Rack Pulls
1 x 3 @ 125kgs / 275lbs
1 x 3 @ 150kgs / 330lbs
1 x 3 @ 175kgs / 385lbs
1 x 3 @ 200kgs / 440lbs
1 x 1 @ 220kgs / 484lbs
1 x 1 @ 242.5kgs / 533.5lbs
Shrugs
4 x 10 @ 130kgs / 286lbs
Plate Loaded Lat Pulldown
1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
4 x 10 @ 110kgs / 242lbs per side
Neutral Grip Lat Pulldown
1 x 10 @ 65kgs / 143lbs
1 x 10 @ 70kgs / 154lbs
2 x 10 @ 75kgs / 165lbs
MTS Row Machine
4 x 10 @ 50 per side
Preacher Curl Machine
4 x 10 @ 40kgs / 88lbs
Pinwheel Curl
4 x 10 @ 22kgs / 48.lbs
Deficit Deadlifts
1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
4 x 4 @ 140kgs / 308lbs
Rack Pulls
1 x 3 @ 125kgs / 275lbs
1 x 3 @ 150kgs / 330lbs
1 x 3 @ 175kgs / 385lbs
1 x 3 @ 200kgs / 440lbs
1 x 1 @ 220kgs / 484lbs
1 x 1 @ 242.5kgs / 533.5lbs
Shrugs
4 x 10 @ 130kgs / 286lbs
Plate Loaded Lat Pulldown
1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
4 x 10 @ 110kgs / 242lbs per side
Neutral Grip Lat Pulldown
1 x 10 @ 65kgs / 143lbs
1 x 10 @ 70kgs / 154lbs
2 x 10 @ 75kgs / 165lbs
MTS Row Machine
4 x 10 @ 50 per side
Preacher Curl Machine
4 x 10 @ 40kgs / 88lbs
Pinwheel Curl
4 x 10 @ 22kgs / 48.lbs
- Joined
- Apr 24, 2011
- Messages
- 8,282
- Reaction score
- 11,773
CMS-MS Comp W2D1
Squat
1 x 3 @ 95kgs / 209lbs
1 x 2 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
3 x 3 @ 152.5kgs / 330lbs
3 x 2 @ 170kgs / 374lbs
1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
4 x 4 @ 137.5kgs / 302.5lbs
Bench Press
1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 90kgs / 198lbs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 2 @ 120kgs / 264lbs
2 x 1 @ 130kgs / 286lbs
2 x 2 @ 122.5kgs / 269.5lbs
Flyes
5 x 10 @ 24kgs / 52.4lbs
Tate Press
3 x 10 @ 26kgs / 57.2lbs
Tricep Pushdown
1 x 10 @ 40kgs / 88lbs
1 x 10 @ 47.5kgs / 104.5lbs
3 x 10 @ 50kgs / 110lbs
Overhead DB Tricep Extension
4 x 10 @ 25kgs / 55lbs
Squat
1 x 3 @ 95kgs / 209lbs
1 x 2 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
3 x 3 @ 152.5kgs / 330lbs
3 x 2 @ 170kgs / 374lbs
1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
4 x 4 @ 137.5kgs / 302.5lbs
Bench Press
1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 90kgs / 198lbs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 2 @ 120kgs / 264lbs
2 x 1 @ 130kgs / 286lbs
2 x 2 @ 122.5kgs / 269.5lbs
Flyes
5 x 10 @ 24kgs / 52.4lbs
Tate Press
3 x 10 @ 26kgs / 57.2lbs
Tricep Pushdown
1 x 10 @ 40kgs / 88lbs
1 x 10 @ 47.5kgs / 104.5lbs
3 x 10 @ 50kgs / 110lbs
Overhead DB Tricep Extension
4 x 10 @ 25kgs / 55lbs
- Joined
- Apr 24, 2011
- Messages
- 8,282
- Reaction score
- 11,773
CMS-MS Comp W2D2
Deadlift
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 140kgs / 308lbs
3 x 3 @ 160kgs / 352lbs
1 x 2 @ 170kgs / 374lbs
2 x 2@ 175kgs / 385lbs
Paused Deadlift
1 x 3 @ 107.5kgs / 236.5lbs
1 x 3 @ 127.5kgs / 280.5lbs
4 x 3 @ 150kgs / 330lbs
Bench
1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 2 @ 120kgs / 264lbs
Bent Over Barbell Row
1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
3 x 10 @ 110kgs/ 242lbs
Face Pulls
1 x 10 @ 45kgs / 99lbs
4 x 10 @ 50kgs / 110lbs
Single Arm Seated Plate Row
1 x 10 @ 50kgs / 110lbs
3 x 10 @ 65kgs / 143lbs
T-Bar Row
1 x 10 @ 40kgs / 88lbs
1 x 10 @ 60kgs / 132lbs
2 x 10 @ 80kgs 176lbs
Hammer Curls
4 x 10 @ 22kgs / 48.4lbs
EZ Bar Curls
3 x 10 @ 25kgs / 55lbs
Deadlift
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 140kgs / 308lbs
3 x 3 @ 160kgs / 352lbs
1 x 2 @ 170kgs / 374lbs
2 x 2@ 175kgs / 385lbs
Paused Deadlift
1 x 3 @ 107.5kgs / 236.5lbs
1 x 3 @ 127.5kgs / 280.5lbs
4 x 3 @ 150kgs / 330lbs
Bench
1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 2 @ 120kgs / 264lbs
Bent Over Barbell Row
1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
3 x 10 @ 110kgs/ 242lbs
Face Pulls
1 x 10 @ 45kgs / 99lbs
4 x 10 @ 50kgs / 110lbs
Single Arm Seated Plate Row
1 x 10 @ 50kgs / 110lbs
3 x 10 @ 65kgs / 143lbs
T-Bar Row
1 x 10 @ 40kgs / 88lbs
1 x 10 @ 60kgs / 132lbs
2 x 10 @ 80kgs 176lbs
Hammer Curls
4 x 10 @ 22kgs / 48.4lbs
EZ Bar Curls
3 x 10 @ 25kgs / 55lbs
- Joined
- Apr 24, 2011
- Messages
- 8,282
- Reaction score
- 11,773
CMS-MS Comp W2D3
Bench Press
1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 90kgs / 198bs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 2 @ 122.5kgs / 269.5lbs
3 x 1 @ 130kgs / 286lbs
Squat
1 x 3 @ 95kgs / 209lbs
1 x 3 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
5 x 3 @ 160kgs / 352lbs
1 x 3 @ 105kgs / 231lbs
1 x 3 @ 125kgs / 275lbs
4 x 2 @ 150kgs / 330lbs
Push Press
1 x 3 @ 55kgs / 121lbs
1 x 3 @ 65kgs / 143lbs
1 x 3 @ 75kgs / 165lbs
1 x 2 @ 82.5kgs / 181.5lbs
1 x 1 @ 90kgs / 198lbs
Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs
Bench Press
1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 90kgs / 198bs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 2 @ 122.5kgs / 269.5lbs
3 x 1 @ 130kgs / 286lbs
Squat
1 x 3 @ 95kgs / 209lbs
1 x 3 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
5 x 3 @ 160kgs / 352lbs
1 x 3 @ 105kgs / 231lbs
1 x 3 @ 125kgs / 275lbs
4 x 2 @ 150kgs / 330lbs
Push Press
1 x 3 @ 55kgs / 121lbs
1 x 3 @ 65kgs / 143lbs
1 x 3 @ 75kgs / 165lbs
1 x 2 @ 82.5kgs / 181.5lbs
1 x 1 @ 90kgs / 198lbs
Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs
- Joined
- Apr 24, 2011
- Messages
- 8,282
- Reaction score
- 11,773
CMS-MS Comp W2D4
Deficit Deadlifts
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 308lbs
3 x 2 @ 160kgs / 352lbs
3 x 2 @ 170kgs / 374lbs
Shrugs
4 x 10 @ 130kgs / 286lbs
Plate Loaded Lat Pulldown
1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
4 x 10 @ 110kgs / 242lbs per side
Neutral Grip Lat Pulldown
1 x 10 @ 65kgs / 143lbs
1 x 10 @ 70kgs / 154lbs
2 x 10 @ 75kgs / 165lbs
MTS Row Machine
4 x 10 @ 50 per side
Preacher Curl Machine
4 x 10 @ 40kgs / 88lbs
Pinwheel Curl
4 x 10 @ 22kgs / 48.lbs
Deficit Deadlifts
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 308lbs
3 x 2 @ 160kgs / 352lbs
3 x 2 @ 170kgs / 374lbs
Shrugs
4 x 10 @ 130kgs / 286lbs
Plate Loaded Lat Pulldown
1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
4 x 10 @ 110kgs / 242lbs per side
Neutral Grip Lat Pulldown
1 x 10 @ 65kgs / 143lbs
1 x 10 @ 70kgs / 154lbs
2 x 10 @ 75kgs / 165lbs
MTS Row Machine
4 x 10 @ 50 per side
Preacher Curl Machine
4 x 10 @ 40kgs / 88lbs
Pinwheel Curl
4 x 10 @ 22kgs / 48.lbs
- Joined
- Apr 24, 2011
- Messages
- 8,282
- Reaction score
- 11,773
CMS-MS Comp W3D1
Squat
1 x 3 @ 95kgs / 209lbs
1 x 2 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
2 x 2 @ 160kgs / 352lbs
3 x 2 @ 170kgs / 374lbs
Bench Press
1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 90kgs / 198lbs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 2 @ 120kgs / 264lbs
1 x 1 @ 130kgs / 286lbs
1 x 1 @ 132.5kgs / 291.5lbs
1 x 3 @ 85kgs / 187lbs
1 x 3 @ 100kgs / 220lbs
4 x 2 @ 115kgs / 253lbs
Flyes
5 x 10 @ 24kgs / 52.4lbs
Tate Press
3 x 10 @ 26kgs / 57.2lbs
Tricep Pushdown
1 x 10 @ 40kgs / 88lbs
1 x 10 @ 47.5kgs / 104.5lbs
4 x 10 @ 50kgs / 110lbs
Overhead DB Tricep Extension
4 x 10 @ 25kgs / 55lbs
Squat
1 x 3 @ 95kgs / 209lbs
1 x 2 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
2 x 2 @ 160kgs / 352lbs
3 x 2 @ 170kgs / 374lbs
Bench Press
1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 90kgs / 198lbs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 2 @ 120kgs / 264lbs
1 x 1 @ 130kgs / 286lbs
1 x 1 @ 132.5kgs / 291.5lbs
1 x 3 @ 85kgs / 187lbs
1 x 3 @ 100kgs / 220lbs
4 x 2 @ 115kgs / 253lbs
Flyes
5 x 10 @ 24kgs / 52.4lbs
Tate Press
3 x 10 @ 26kgs / 57.2lbs
Tricep Pushdown
1 x 10 @ 40kgs / 88lbs
1 x 10 @ 47.5kgs / 104.5lbs
4 x 10 @ 50kgs / 110lbs
Overhead DB Tricep Extension
4 x 10 @ 25kgs / 55lbs
