Goals & Gains Riks Training Log

CMS-MS Prep 1 W2D4

Deadlifts

1 x 4 @ 60kgs / 132lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 120kgs / 264lbs
4 x 3 @ 130kgs / 286lbs

Block Pulls

1 x 4 @ 145kgs / 319lbs
2 x 4 @ 170kgs / 374lbs
2 x 4 @ 195kgs / 429lbs
2 x 4 @ 205kgs / 451lbs
2 x 2 @ 220kgs / 484lbs


Shrugs

4 x 10 @ 135kgs / 297lbs


ISO Lateral Front facing Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
3 x 10 @ 80kgs / 176lbs per side


Neutral Grip Lat Pulldown


2 x 10 @ 70kgs / 154lbs
3 x 10 @ 75kgs / 165lbs

MTS Row Machine

4 x 10 @ 50 per side

Hammer Curls

3 x 10 @ 16kgs / 35.2lbs

Pinwheel Curl

4 x 10 @ 22kgs / 48.lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs
 
CMS-MS Prep 1 W4D1

Squats

1 x 5 @ 95kgs / 309lbslbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
7 x 3 @ 157.5kgs / 346.5lbs


Good Mornings

1 x 5 @ 75kgs / 165lbs
3 x 5 @ 80kgs / 176lbs

Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 3 @ 117.5kgs / 258.5lbs
3 x 2 @ 125kgs / 275lbs
2 x 1 @ 125kgs / 275lbs ( Paused 2ct)
2 x 3 @ 117.5kgs / 258.5lbs


Close Grip Bench

4 x 10 @ 75kgs / 165lbs

Pec Dec Machine

4 x 10 @ Setting 7

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 47.5kgs / 104.5lbs
4 x 10 @ 50kgs / 110lbs

Overhead Cable Tricep Extension

2 x 10 @ 30kgs / 66lbs
3 x 10 @ 35kgs / 77lbs
 
CMS-MS Prep 1 W4D2

Deficit Deadlifts

1 x 4 @ 60kgs / 132lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 120kgs / 264lbs
4 x 2 @ 140kgs / 308lbs

Deadlifts

1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 308lbs
3 x 3 @ 160kgs / 352lbs
3 x 2 @ 170kgs / 374lbs




Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 5 @ 87.5kgs / 192.5lbs
2 x 4 @ 102.5kgs / 225lbs
5 x 4 @ 110kgs / 242lbs



Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
3 x 10 @ 110kgs/ 242lbs


Plate Loaded Iso Lateral Row

1 x 10 @ 40kgs / 88lbs per side
1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
2 x 10 @ 90kgs / 198lbs per side

Iso Lateral Low Row

1 x 10 @ 30kgs per side
1 x 10 @ 40kgs per side
3 x 10 @ 50kgs per side


Hammer Curls

4 x 10 @ 22kgs / 48.4lbs
 
Last edited:
Sheiko CMS-Ms Prep 1 W4D3

Squat


1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
3 x 3 @ 157.5kgs / 346.5lbs
3 x 2 @ 165kgs / 363lbs
1 x 4 @ 105kgs / 231lbs
1 x 3 @ 125kgs / 275lbs
5 x 3 @ 145kgs / 319lbs

Bench (2ct Pause)

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
6 x 2 @ 120kgs / 264lbs


Bench Pin Press

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 110kgs / 242lbs
3 x 2 @ 120kgs / 264lbs


Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs
 
CMS-MS Prep 2 W1D1

Squats

1 x 5 @ 95kgs / 309lbslbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 3 @ 157.5kgs / 346.5lbs


Good Mornings

4 x 5 @ 80kgs / 176lbs

3 ct Paused Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 2 @ 120kgs / 264lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 97.5kgs / 214.5lbs
5 x 3 @ 112.5kgs / 247.5lbs


Close Grip Bench

4 x 10 @ 80kgs / 176lbs

Pec Dec Machine

4 x 10 @ Setting 7

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 47.5kgs / 104.5lbs
4 x 10 @ 50kgs / 110lbs

Overhead Cable Tricep Extension

2 x 10 @ 30kgs / 66lbs
3 x 10 @ 35kgs / 77lbs
 
CMS-MS Prep 2 W1D2

Deficit Deadlifts

1 x 4 @ 60kgs / 132lbs
1 x 3 @ 102.5kgs / 225.5lbs
2 x 3 @ 122.5kgs / 269.5lbs
4 x 2 @ 132.5kgs / 291.5lbs

Deadlifts

1 x 4 @ 102.5kgs / 225.5lbs
1 x 4 @ 122.5kgs / 269.5lbs
2 x 3 @ 142.5kgs / 313.5lbs
3 x 3 @ 162.5kgs / 357.5lbs
3 x 2 @ 172.5kgs / 379.5lbs



Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 5 @ 90kgs / 198lbs
2 x 4 @ 105kgs / 231lbs
2 x 3 @ 112.5kgs / 247.5lbs
2 x 2 @ 120kgs / 264lbs
2 x 1 @ 130kgs / 286lbs (3ct paused)
2 x 2 @ 120kgs / 247.5lbs
2 x 3 @ 112.5kgs / 247.5lbs
2 x 4 @ 105kgs / 231lbs
1 x 5 @ 97.5kgs / 214.5lbs
1 x 6 @ 90kgs / 198lbs
1 x 7 @ 82.5kgs / 181.5lbs
1 x 8 @ 77.5kgs / 170.5lbs



Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
3 x 10 @ 110kgs/ 242lbs


Plate Loaded Iso Lateral Row

1 x 10 @ 40kgs / 88lbs per side
1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
2 x 10 @ 90kgs / 198lbs per side

Iso Lateral Low Row

1 x 10 @ 30kgs per side
1 x 10 @ 40kgs per side
3 x 10 @ 50kgs per side


Hammer Curls

4 x 10 @ 22kgs / 48.4lbs
 
Sheiko CMS-Ms Prep 2 W1D3

Squat

1 x 5 @ 107.5kgs / 236.5lbs
1 x 4 @ 127.5kgs / 280.5lbs
2 x 3 @ 147.5kgs / 324.5lbs
2 x 2 @ 167.55kgs / 368.5lbs
2 x 2 @ 170kgs / 374lbs
1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
1 x 3 @ 137.5kgs / 302.5lbs
5 x 3 @ 157.5kgs / 346.5lbs


Bench (2ct Pause)

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
3 x 2 @ 120kgs / 264lbs
3 x 2 @ 122.5kgs / 269.5lbs


Bench Pin Press

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 110kgs / 242lbs
3 x 3 @ 120kgs / 264lbs


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:
Saturday

CMS-MS Prep 2 W1D4

Paused Deadlifts


1 x 3 @ 102.5kgs / 225.5lbs
2 x 3 @ 122.5kgs / 269.5lbs
2 x 3 @ 142.5kgs / 313.5lbs
4 x 3 @ 152.5kgs / 335.5lbs

Block Pulls

1 x 1 @ 140kgs / 308lbs
1 x 1 @ 170kgs / 374lbs
1 x 1 @ 200kgs / 440lbs
1 x 1 @ 220kgs / 484lbs
3 x 2 @ 205kgs / 451lbs


Shrugs

4 x 10 @ 137.5kgs / 302.5lbslbs


ISO Lateral Front facing Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
3 x 10 @ 80kgs / 176lbs per side


Neutral Grip Lat Pulldown


2 x 10 @ 70kgs / 154lbs
3 x 10 @ 75kgs / 165lbs

MTS Row Machine

4 x 10 @ 50 per side

Hammer Curls

3 x 10 @ 16kgs / 35.2lbs

Pinwheel Curl

4 x 10 @ 22kgs / 48.lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs
 
CMS-MS Prep 2 W2D1

Squats

1 x 5 @ 95kgs / 309lbslbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 2 @ 160kgs / 352lbs


Good Mornings

4 x 5 @ 80kgs / 176lbs

2 ct Paused Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 2 @ 120kgs / 264lbs
1 x 5 @ 77.5kgs / 170.5lbs
1 x 5 @ 95kgs / 209lbs
5 x 5 @ 105kgs / 231lbs



Close Grip Bench

4 x 10 @ 80kgs / 176lbs

Pec Dec Machine

4 x 10 @ Setting 7

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 47.5kgs / 104.5lbs
4 x 10 @ 50kgs / 110lbs

Overhead Cable Tricep Extension

2 x 10 @ 30kgs / 66lbs
3 x 10 @ 35kgs / 77lbs
 
CMS-MS Prep 2 W2D2 / off plan


Deadlifts

1 x 3 @ 102.5kgs / 225.5lbs
1 x 3 @ 122.5kgs / 269.5lbs
1 x 2 @ 142.5kgs / 313.5lbs
1 x 1 @ 162.5kgs / 357.5lbs
1 x 1 @ 182.5kgs / 401.5lbs
1 x 1 @ 192.5kgs / 423.5lbs
3 x 3 @ 162.5kgs / 357.5lbs

Was in the mood for a couple of singles instead



Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 90kgs / 198lbs
2 x 4 @ 105kgs / 231lbs
2 x 3 @ 112.5kgs / 247.5lbs
2 x 2 @ 120kgs / 264lbs
1 x 1 @ 130kgs / 286lbs (2ct paused)
2 x 1 @ 132.5kgs / 291.5lbs(2ct paused)
2 x 2 @ 120kgs / 247.5lbs
2 x 3 @ 112.5kgs / 247.5lbs
1 x 4 @ 105kgs / 231lbs
1 x 5 @ 97.5kgs / 214.5lbs
1 x 6 @ 90kgs / 198lbs
1 x 7 @ 85kgs / 187lbs
1 x 8 @ 77.5kgs / 170.5lbs

Again added some singles but everything was was programmed



Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
3 x 10 @ 110kgs/ 242lbs


Plate Loaded Iso Lateral Row

1 x 10 @ 40kgs / 88lbs per side
1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
2 x 10 @ 90kgs / 198lbs per side

Iso Lateral Low Row

1 x 10 @ 30kgs per side
1 x 10 @ 40kgs per side
3 x 10 @ 50kgs per side


Hammer Curls

4 x 10 @ 22kgs / 48.4lbs
 
CMS-MS Prep 2 W4D1

Squats

1 x 5 @ 97.5kgs / 214.5lbs
1 x 4 @ 117.5kgs / 258.5lbs
2 x 3 @ 137.5kgs / 302.5lbs
2 x 3 @ 157.5kgs / 346.5lbs
3 x 2 @ 170kgs / 374lbs (should of been 2 x 2, wasn't paying attention to spreadsheet)
2 x 3 @ 157.5kgs / 346.5lbs
1 x 5 @ 107.5kgs / 236.5lbs
1 x 4 @ 127.5kgs / 280.5lbs
5 x 3 @ 147.5kgs / 324.5lbs


Good Mornings

4 x 5 @ 80kgs / 176lbs

2 ct Paused Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 2 @ 120kgs / 264lbs
2 x 1 @ 127.5kgs / 280.5lbs
2 x 1 @ 130kgs / 286lbs


Close Grip Bench

4 x 10 @ 80kgs / 176lbs

Pec Dec Machine

4 x 10 @ Setting 7

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 47.5kgs / 104.5lbs
4 x 10 @ 50kgs / 110lbs

Overhead Cable Tricep Extension

2 x 10 @ 30kgs / 66lbs
3 x 10 @ 35kgs / 77lbs
 
CMS-MS Prep 2 W4D2


Deadlifts

1 x 4 @ 102.5kgs / 225.5lbs
1 x 4 @ 122.5kgs / 269.5lbs
2 x 3 @ 142.5kgs / 313.5lbs
3 x 3 @ 162.5kgs / 357.5lbs
3 x 2 @ 175kgs / 385lbs





Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
6 x 2 @ 120kgs / 264lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 5 @ 97.5kgs / 214.5lbs
4 x 4 @ 112.5kgs / 247.5lbs



Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
3 x 10 @ 110kgs/ 242lbs


Plate Loaded Iso Lateral Row

1 x 10 @ 40kgs / 88lbs per side
1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
2 x 10 @ 90kgs / 198lbs per side

Iso Lateral Low Row

1 x 10 @ 30kgs per side
1 x 10 @ 40kgs per side
3 x 10 @ 50kgs per side


Hammer Curls

4 x 10 @ 22kgs / 48.4lbs
 
Sheiko CMS-Ms Prep 2 W4D3

Squat


1 x 5 @ 97.55kgs / 214.5lbs
1 x 4 @ 117.5kgs / 258.5lbs
1 x 3 @ 137.5kgs / 302.5lbs
5 x 3 @ 157.5kgs / 346.5lbs


Bench (2ct Pause)

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 110kgs / 242lbs
5 x 2 @ 120kgs / 264lbs
1 x 5 @ 77.5kgs / 170.5lbs
1 x 5 @ 90kgs / 198lbs
4 x 5 @ 105kgs / 231lbs


Bench Pin Press

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 110kgs / 242lbs
3 x 2 @ 120kgs / 264lbs


Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs
 
CMS-MS Prep 2 W5D1

Squats

1 x 5 @ 97.5kgs / 214.5lbs
1 x 4 @ 117.5kgs / 258.5lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 3 @ 157.5kgs / 346.5lbs



Good Mornings

4 x 5 @ 80kgs / 176lbs

2 ct Paused Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 2 @ 120kgs / 264lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 97.5kgs / 214.5lbs
4 x 3 @ 112.5kgs / 247.5lbs



Close Grip Bench

1 x 10 @ 80kgs / 176lbs
3 x 10 @ 82.5kgs / 181.5lbs

Pec Dec Machine

4 x 10 @ Setting 7

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 50kgs / 110lbs
2 x 10 @ 60kgs / 132lbs
1 x 10 @ 70kgs / 154lbs

Found out that in the upstairs section of the gym (Area I don't normally go to) there are some cable machines that go upto 100kgs

Overhead Cable Tricep Extension

2 x 10 @ 30kgs / 66lbs
3 x 10 @ 40kgs / 88lbs
 
Last edited:
CMS-MS Prep 2 W5D2


Deadlifts

1 x 4 @ 102.5kgs / 225.5lbs
1 x 4 @ 122.5kgs / 269.5lbs
2 x 3 @ 142.5kgs / 313.5lbs
5 x 3 @ 165kgs / 363lbs

Paused at the Knee Deadlifts

1 x 4 @ 102.5kgs / 225.5lbs
1 x 4 @ 122.5kgs / 269.5lbs
5 x 3 @ 145kgs / 319lbs



Bench

1 x 6 @ 77.5kgs / 170.5lbs
1 x 5 @ 90kgs / 198lbs
1 x 4 @ 107.5kgs / 236.5lbs
2 x 3 @ 115kgs / 253lbs
3 x 2 @ 122.5kgs / 269.5lbs
2 x 3 @ 115kgs / 253lbs
1 x 4 @ 107.5kgs / 236.5lbs
1 x 5 @ 100kgs / 220lbs
1 x 6 @ 90kgs / 198lbs
1 x 7 @ 82.5kgs / 181.5lbs
1 x 8 @ 77.5kgs / 170.5lbs



Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
3 x 10 @ 110kgs/ 242lbs


Plate Loaded Iso Lateral Row

1 x 10 @ 40kgs / 88lbs per side
1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
2 x 10 @ 90kgs / 198lbs per side

Iso Lateral Low Row

1 x 10 @ 30kgs per side
1 x 10 @ 40kgs per side
1 x 10 @ 50kgs per side
2 x 10 @ 60kgs per side


Hammer Curls

4 x 10 @ 22kgs / 48.4lbs
 
CMS-MS Prep 2 W6D2


Deadlifts

1 x 4 @ 102.5kgs / 225.5lbs
1 x 4 @ 122.5kgs / 269.5lbs
2 x 3 @ 142.5kgs / 313.5lbs
2 x 3 @ 165kgs / 363lbs
2 x 2 @ 170kgs / 374lbs
2 x 2 @ 172.5kgs /379.5lbs



Bench

1 x 5 @ 80kgs / 176lbs
1 x 5 @ 100kgs / 220lbs
2 x 4 @ 107.5kgs / 236.5lbs
2 x 3 @ 115kgs / 253lbs
1 x 2 @ 122.5kgs / 269.5lbs
2 x 2 @ 125kgs / 275lbs
1 x 1 @ 130kgs / 286lbs
2 x 3 @ 115kgs / 253lbs
1 x 4 @ 107.5kgs / 236.5lbs
1 x 6 @ 95kgs / 209lbs
1 x 8 @ 77.5kgs / 170.5lbs

The 125kgs doubles moved quite well so chucked the 130kgs single in for the hell of it



Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
3 x 10 @ 110kgs/ 242lbs


Plate Loaded Iso Lateral Row

1 x 10 @ 40kgs / 88lbs per side
1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
2 x 10 @ 90kgs / 198lbs per side

Iso Lateral Low Row

1 x 10 @ 30kgs per side
1 x 10 @ 40kgs per side
1 x 10 @ 50kgs per side
1 x 10 @ 60kgs per side
2 x 10 @ 65kgs per side


Hammer Curls

4 x 10 @ 22kgs / 48.4lbs
 
Sheiko CMS-Ms Prep 2 W6D3

Squat


1 x 5 @ 97.55kgs / 214.5lbs
1 x 4 @ 117.5kgs / 258.5lbs
1 x 3 @ 137.5kgs / 302.5lbs
5 x 3 @ 157.5kgs / 346.5lbs


Bench (2ct Pause)

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 110kgs / 242lbs
5 x 2 @ 120kgs / 264lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 5 @ 97.5kgs / 214.5lbs
4 x 4 @ 112.5kgs / 247.5lbs


Bench Pin Press

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 110kgs / 242lbs
6 x 2 @ 120kgs / 264lbs


Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs
 
CMS-MS Prep 3 W1D1

Squats

1 x 5 @ 107.5kgs / 236.5lbs
1 x 4 @ 127.5kgs / 280.5lbs
2 x 3 @ 147.5kgs / 324.5lbs
4 x 3 @ 167.5kgs / 368.5lbs
1 x 5 @ 97.5kgs / 214.5lbs
1 x 4 @ 117.5kgs / 258.5lbs
2 x 3 @ 137.5kgs / 302.5lbs
4 x 3 @ 157.5kgs / 346.5lbs



Good Mornings

4 x 5 @ 80kgs / 176lbs

2 ct Paused Bench

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 110kgs / 242lbs
5 x 2 @ 122.5kgs / 269.5lbs



Close Grip Bench

1 x 10 @ 80kgs / 176lbs
3 x 10 @ 82.5kgs / 181.5lbs

Pec Dec Machine

4 x 10 @ Setting 7

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 50kgs / 110lbs
2 x 10 @ 60kgs / 132lbs
1 x 10 @ 70kgs / 154lbs


Overhead Cable Tricep Extension

2 x 10 @ 30kgs / 66lbs
3 x 10 @ 40kgs / 88lbs
 
Last edited:
Wednesday

CMS-MS Prep 3 W1D2


Deadlifts

1 x 4 @ 102.5kgs / 225.5lbs
1 x 4 @ 122.5kgs / 269.5lbs
2 x 3 @ 142.5kgs / 313.5lbs
5 x 3 @ 165kgs / 363lbs




Bench

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 110kgs / 242lbs
5 x 2 @ 125kgs / 275lbs
2 x 2 @ 125kgs / 275lbs
1 x 5 @ 77.5kgs / 170.5lbs
1 x 5 @ 95kgs / 209lbs
4 x 4 @ 107.5kgs / 236.5lbs


Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
3 x 10 @ 110kgs/ 242lbs


Plate Loaded Iso Lateral Row

1 x 10 @ 40kgs / 88lbs per side
1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
2 x 10 @ 90kgs / 198lbs per side

Iso Lateral Low Row

1 x 10 @ 30kgs per side
1 x 10 @ 40kgs per side
1 x 10 @ 50kgs per side
1 x 10 @ 60kgs per side
2 x 10 @ 65kgs per side


Hammer Curls

4 x 10 @ 22kgs / 48.4lbs
 
Sheiko CMS-Ms Prep 3 W1D3

Squat


1 x 5 @ 97.55kgs / 214.5lbs
1 x 4 @ 117.5kgs / 258.5lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 3 @ 157.5kgs / 346.5lbs


Bench (2ct Pause)

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 110kgs / 242lbs
3 x 2 @ 122.5kgs / 269.5lbs
3 x 2 @ 125kgs / 275lbs



Bench Pin Press

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 110kgs / 242lbs
3 x 2 @ 122.5kgs / 269.5lbs


Lu Raises - 4 x 10 @ 10kgs / 22lbs
Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs
 
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