- Joined
- Apr 24, 2011
- Messages
- 8,271
- Reaction score
- 11,754
Not a fan but it's programmed so I do them
Goals & Gains Riks Training Log
- Thread starter rikwebb
- Start date
Not a fan but it's programmed so I do them
- Joined
- Sep 26, 2005
- Messages
- 5,950
- Reaction score
- 8,579
I actually quite like front squats, just added them back into my routine so will be doing them more often now.
- Joined
- Apr 24, 2011
- Messages
- 8,271
- Reaction score
- 11,754
Sheiko #39 W4D2
Bench
1 x 5 @ 57.5kgs / 126.5lbs
1 x 4 @ 70kgs / 154lbs
2 x 3 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 2 @ 100kgs / 220lbs
1 x 3 @ 100kgs / 220lbs ( was supposed to be 3 x 2 but the first two sets felt really good so went for a triple on the last one.
1 x 5 @ 57.5kgs / 126.5lbs
1 x 5 @ 70kgs / 154lbs
4 x 5 @ 82.5kgs / 181.5lbs
Band Pull Aparts
5 x 10
Rear Delt Flyes
3 x 10 @ 10kgs / 22lbs
Deadlift
1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 95kgs / 209lbs
2 x 3 @ 110kgs / 242lbs
2 x 3 @ 125kgs / 275lbs
3 x 2 @ 135kgs/ 297lbs
2 x 3 @ 125kgs / 275lbs
Face Pulls
4 x 10 @ 65kgs / 143lbs
Ab Wheel
4 x 10
Dead Bugs
4 x 8
Hammer Curls
3 x 10 @ 15kgs / 33lbs
Bench
1 x 5 @ 57.5kgs / 126.5lbs
1 x 4 @ 70kgs / 154lbs
2 x 3 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 2 @ 100kgs / 220lbs
1 x 3 @ 100kgs / 220lbs ( was supposed to be 3 x 2 but the first two sets felt really good so went for a triple on the last one.
1 x 5 @ 57.5kgs / 126.5lbs
1 x 5 @ 70kgs / 154lbs
4 x 5 @ 82.5kgs / 181.5lbs
Band Pull Aparts
5 x 10
Rear Delt Flyes
3 x 10 @ 10kgs / 22lbs
Deadlift
1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 95kgs / 209lbs
2 x 3 @ 110kgs / 242lbs
2 x 3 @ 125kgs / 275lbs
3 x 2 @ 135kgs/ 297lbs
2 x 3 @ 125kgs / 275lbs
Face Pulls
4 x 10 @ 65kgs / 143lbs
Ab Wheel
4 x 10
Dead Bugs
4 x 8
Hammer Curls
3 x 10 @ 15kgs / 33lbs
- Joined
- Apr 24, 2011
- Messages
- 8,271
- Reaction score
- 11,754
#Sheiko #39 W4D3
Bench
1 x 6 @ 57.5kgs / 126.5lbs
1 x 5 @ 70kgs / 154lbs
2 x 4 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 3 @ 100kgs / 220lbs
2 x 3 @ 95kgs / 209lbs
1 x 4 @ 82.5kgs / 181.5lbs
1 x 6 @ 70kgs / 154lbs
1 x 8 @ 57.5kgs / 126.5lbs
100kgs were supposed to be doubles again but bench is feeling really good at the minute
Band Pull Aparts
5 x 10
Rear Delt Flyes
3 x 10 @ 10kgs / 22lbs
Squat
1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
6 x 3 @ 120kgs / 264lbs
SOHP - Deload Week
1 x 5 @ 27.5kgs / 60.5lbs
1 x 5 @ 35gs / 77lbs
1 x 3 @ 40kgs / 88lbs
5 x 10 @ 35kgs / 77lbs
Side Lateral Raise
3 x 10 @ 15kgs / 33lbs
Bench
1 x 6 @ 57.5kgs / 126.5lbs
1 x 5 @ 70kgs / 154lbs
2 x 4 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 3 @ 100kgs / 220lbs
2 x 3 @ 95kgs / 209lbs
1 x 4 @ 82.5kgs / 181.5lbs
1 x 6 @ 70kgs / 154lbs
1 x 8 @ 57.5kgs / 126.5lbs
100kgs were supposed to be doubles again but bench is feeling really good at the minute
Band Pull Aparts
5 x 10
Rear Delt Flyes
3 x 10 @ 10kgs / 22lbs
Squat
1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
6 x 3 @ 120kgs / 264lbs
SOHP - Deload Week
1 x 5 @ 27.5kgs / 60.5lbs
1 x 5 @ 35gs / 77lbs
1 x 3 @ 40kgs / 88lbs
5 x 10 @ 35kgs / 77lbs
Side Lateral Raise
3 x 10 @ 15kgs / 33lbs
- Joined
- Apr 24, 2011
- Messages
- 8,271
- Reaction score
- 11,754
Gonna do the first week of #32 this week then away next week then on #40 the week i come back
Bench
1 x 3 @ 57.5kgs / 126.5lbs
1 x 3 @ 70kgs / 154lbs
2 x 3 @ 80kgs / 176lbs
3 x 2 @ 87.5kgs / 192.5lbs
Bands / Flyes
5 x 10 + 3 x 10 @ 20kgs / 44lbs
JM Press
4 x 10 @ 65kgs / 143lbs
Tate Press
3 x 10 @ 20kgs / 44lbs
Squat
1 x 3 @ 75kgs / 165lbs
1 x 3 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
3 x 2 @ 110kgs / 242lbs
Good Mornings
5 x 5 @ 65kgs / 143lbs
Bent Over Row
5 x 8 @ 85kgs / 187lbs
Bent Over Straight Arm Pulldown ( 1 side at a time)
4 x 10 @ 20kgs / 44lbs
Bench
1 x 3 @ 57.5kgs / 126.5lbs
1 x 3 @ 70kgs / 154lbs
2 x 3 @ 80kgs / 176lbs
3 x 2 @ 87.5kgs / 192.5lbs
Bands / Flyes
5 x 10 + 3 x 10 @ 20kgs / 44lbs
JM Press
4 x 10 @ 65kgs / 143lbs
Tate Press
3 x 10 @ 20kgs / 44lbs
Squat
1 x 3 @ 75kgs / 165lbs
1 x 3 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
3 x 2 @ 110kgs / 242lbs
Good Mornings
5 x 5 @ 65kgs / 143lbs
Bent Over Row
5 x 8 @ 85kgs / 187lbs
Bent Over Straight Arm Pulldown ( 1 side at a time)
4 x 10 @ 20kgs / 44lbs
- Joined
- Apr 24, 2011
- Messages
- 8,271
- Reaction score
- 11,754
Sheiko #32 W1D2
Squat
1 x 3 @ 72.5kgs / 159.5lbs
2 x 3 @ 87.5kgs / 192.5lbs
2 x 2 @ 105kgs / 231lbs
1 x 2 @ 117.5kgs / 258.5lbs
1 x 1 @ 132.5kgs / 291.5lbs
1 x 1 @ 140kgs / 308lbs
1 x 1 @ 150kgs / 330lbs
1 x 1 @ 152.5kgs / 335.5lbs
Bench
1 x 3 @ 57.5kgs / 126.5lbs
1 x 3 @ 70kgs / 154lbs
2 x 2 @ 80kgs / 176lbs
1 x 2 @ 92.5kgs / 203.5lbs
1 x 1 @ 105kgs / 231lbs
1 x 1 @ 110kgs / 242lbs
1 x 1 @ 115kgs / 253lbs
1 x F @ 117.5kgs / 258.5lbs - close, hopefully next time i run #32 properly it'll be there
Deadlift
1 x 3 @ 77.5kgs / 170.5lbs
1 x 2 @ 92.5kgs / 203.5lbs
2 x 2 @ 107.5kgs / 236.5lbs
1 x 1 @ 125kgs / 275lbs
1 x 1 @ 140kgs / 308lbs
2 x 1 @ 150kgs / 330lbs
crap sleep didn't have much left by Deads
Squat
1 x 3 @ 72.5kgs / 159.5lbs
2 x 3 @ 87.5kgs / 192.5lbs
2 x 2 @ 105kgs / 231lbs
1 x 2 @ 117.5kgs / 258.5lbs
1 x 1 @ 132.5kgs / 291.5lbs
1 x 1 @ 140kgs / 308lbs
1 x 1 @ 150kgs / 330lbs
1 x 1 @ 152.5kgs / 335.5lbs
Bench
1 x 3 @ 57.5kgs / 126.5lbs
1 x 3 @ 70kgs / 154lbs
2 x 2 @ 80kgs / 176lbs
1 x 2 @ 92.5kgs / 203.5lbs
1 x 1 @ 105kgs / 231lbs
1 x 1 @ 110kgs / 242lbs
1 x 1 @ 115kgs / 253lbs
1 x F @ 117.5kgs / 258.5lbs - close, hopefully next time i run #32 properly it'll be there
Deadlift
1 x 3 @ 77.5kgs / 170.5lbs
1 x 2 @ 92.5kgs / 203.5lbs
2 x 2 @ 107.5kgs / 236.5lbs
1 x 1 @ 125kgs / 275lbs
1 x 1 @ 140kgs / 308lbs
2 x 1 @ 150kgs / 330lbs
crap sleep didn't have much left by Deads
- Joined
- Apr 24, 2011
- Messages
- 8,271
- Reaction score
- 11,754
Yeah, wife wanted to go as its her birthday Next week
- Joined
- Apr 24, 2011
- Messages
- 8,271
- Reaction score
- 11,754
Sheiko CMS-MS W1D1
Bench
1 x 5 @ 60kgs /132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
6 x 3 @ 95kgs / 209lbs
Band Pull Aparts
5 x 10
JM Press
4 x 10 @ 65kgs / 143lbs
Tate Press
3 x 10 @ 22.5kgs /49.5lbs
Squat
1 x 5 @ 75kgs/ 165lbs
2 x 4 @ 90kgs / 198lbs
2 x 3 @105kgs / 231lbs
5 x 2 @ 122.5kgs / 269.5lbs
1 x 5 @ 75kgs / 165lbs
1 x 5 @ 90kgs / 198lbs
5 x 4 @ 105kgs / 231lbs
Good Mornings
5 x 5 @ 65kgs / 143lbs
Bent Over Row
5 x 8 @ 85kgs / 187lbs
Bent Over Straight Arm Pulldown ( 1 side at a time)
4 x 10 @ 20kgs / 44lbs
Bench
1 x 5 @ 60kgs /132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
6 x 3 @ 95kgs / 209lbs
Band Pull Aparts
5 x 10
JM Press
4 x 10 @ 65kgs / 143lbs
Tate Press
3 x 10 @ 22.5kgs /49.5lbs
Squat
1 x 5 @ 75kgs/ 165lbs
2 x 4 @ 90kgs / 198lbs
2 x 3 @105kgs / 231lbs
5 x 2 @ 122.5kgs / 269.5lbs
1 x 5 @ 75kgs / 165lbs
1 x 5 @ 90kgs / 198lbs
5 x 4 @ 105kgs / 231lbs
Good Mornings
5 x 5 @ 65kgs / 143lbs
Bent Over Row
5 x 8 @ 85kgs / 187lbs
Bent Over Straight Arm Pulldown ( 1 side at a time)
4 x 10 @ 20kgs / 44lbs
- Joined
- Apr 24, 2011
- Messages
- 8,271
- Reaction score
- 11,754
Sheiko CMS-MS W1D2
Bench
1 x 6 @ 60kgs /132lbs
1 x 5 @ 72.5kgs / 159.5lbs
2 x 4 @ 85kgs / 187lbs
2 x 3 @ 90kgs / 198lbs
2 x 2 @ 95kgs / 209lbs
2 x 3 @ 90kgs / 198lbs
1 x 4 @ 85kgs / 187lbs
1 x 6 @ 77.5kgs / 170.5lbs
1 x 8 @ 72.5kgs / 159.5lbs
1 x 10 @ 60kgs / 132lbs
Band Pull Aparts
5 x 10
Deadlift
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 3 @ 127.5kgs / 280.5lbs
Deadlift to Knees
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
5 x 4 @ 112.5kgs / 247.5lbs
Face Pulls
4 x 10 @ 65kgs / 143lbs
Ab Wheel
4 x 10
Dead Bugs
4 x 8
Hammer Curls
3 x 10 @ 15kgs / 33lbs
Face Pulls
4 x 10 @ 65
Bench
1 x 6 @ 60kgs /132lbs
1 x 5 @ 72.5kgs / 159.5lbs
2 x 4 @ 85kgs / 187lbs
2 x 3 @ 90kgs / 198lbs
2 x 2 @ 95kgs / 209lbs
2 x 3 @ 90kgs / 198lbs
1 x 4 @ 85kgs / 187lbs
1 x 6 @ 77.5kgs / 170.5lbs
1 x 8 @ 72.5kgs / 159.5lbs
1 x 10 @ 60kgs / 132lbs
Band Pull Aparts
5 x 10
Deadlift
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 3 @ 127.5kgs / 280.5lbs
Deadlift to Knees
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
5 x 4 @ 112.5kgs / 247.5lbs
Face Pulls
4 x 10 @ 65kgs / 143lbs
Ab Wheel
4 x 10
Dead Bugs
4 x 8
Hammer Curls
3 x 10 @ 15kgs / 33lbs
Face Pulls
4 x 10 @ 65
- Joined
- Apr 24, 2011
- Messages
- 8,271
- Reaction score
- 11,754
Sheiko CMS-MS W1D3
Bench
1 x 5 @ 60kgs /132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
5 x 3 @ 95kgs / 209lbs
1 x 5 @ 65kgs / 143lbs
1 x 5 @ 77.5kgs / 170.5lbs
5 x 3 @ 90kgs / 198lbs
Band Pull Aparts
5 x 10
Squat
1 x 5 @ 75kgs/ 165lbs
2 x 4 @ 90kgs / 198lbs
2 x 3 @105kgs / 231lbs
6 x 3 @ 122.5kgs / 269.5lbs
Edit: Afternoon OHP in the sun
1 x 5 @ 35kgs / 77lbs
1 x 4 @ 42.5kgs / 93.5lbs
2 x 3 @ 47.5kgs / 104.5lbs
5 x 3 @ 50kgs / 110lbs
Bench
1 x 5 @ 60kgs /132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
5 x 3 @ 95kgs / 209lbs
1 x 5 @ 65kgs / 143lbs
1 x 5 @ 77.5kgs / 170.5lbs
5 x 3 @ 90kgs / 198lbs
Band Pull Aparts
5 x 10
Squat
1 x 5 @ 75kgs/ 165lbs
2 x 4 @ 90kgs / 198lbs
2 x 3 @105kgs / 231lbs
6 x 3 @ 122.5kgs / 269.5lbs
Edit: Afternoon OHP in the sun
1 x 5 @ 35kgs / 77lbs
1 x 4 @ 42.5kgs / 93.5lbs
2 x 3 @ 47.5kgs / 104.5lbs
5 x 3 @ 50kgs / 110lbs
Last edited:
- Joined
- Apr 24, 2011
- Messages
- 8,271
- Reaction score
- 11,754
Sheiko CMS-MS Prep1 W1D4
Deficit Deadlifts
2 x 3 @ 80kgs
4 x 2 @ 95kgs / 209lbs
Rack Pulls
1 x 4 @ 95kgs / 209lbs
2 x 4 @ 112.5kgs / 247.5lbs
2 x 3 @ 127.5kgs / 280.5lbs
5 x 2 @ 145kgs / 319lbs (was supposed to be 4 x 2 but felt like i had an extra set there and went for it)
Deficit Deadlifts
2 x 3 @ 80kgs
4 x 2 @ 95kgs / 209lbs
Rack Pulls
1 x 4 @ 95kgs / 209lbs
2 x 4 @ 112.5kgs / 247.5lbs
2 x 3 @ 127.5kgs / 280.5lbs
5 x 2 @ 145kgs / 319lbs (was supposed to be 4 x 2 but felt like i had an extra set there and went for it)
- Joined
- Apr 24, 2011
- Messages
- 8,271
- Reaction score
- 11,754
Sheiko CMS-MS Prep 1 W2D1
Bench
1 x 5 @ 60kgs /132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
3 x 3 @ 95kgs / 209lbs
3 x 2 @ 102.5kgs / 225.5lbs
1 x 4 @ 65kgs / 143lbs
2 x 4 @ 77.5kgs / 170.5lbs
4 x 4 @ 90kgs / 198lbs
Band Pull Aparts
5 x 10
JM Press
4 x 10 @ 65kgs / 143lbs
Tate Press
3 x 10 @ 20kgs / 44lbs
Squat
1 x 5 @ 75kgs/ 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
5 x 3 @ 122.5kgs / 269.5lbs
Good Mornings
5 x 5 @ 65kgs / 143lbs
Bent Over Row
5 x 8 @ 85kgs / 187lbs
Bent Over Straight Arm Pulldown ( 1 side at a time)
4 x 10 @ 20kgs / 44lbs
Bench
1 x 5 @ 60kgs /132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
3 x 3 @ 95kgs / 209lbs
3 x 2 @ 102.5kgs / 225.5lbs
1 x 4 @ 65kgs / 143lbs
2 x 4 @ 77.5kgs / 170.5lbs
4 x 4 @ 90kgs / 198lbs
Band Pull Aparts
5 x 10
JM Press
4 x 10 @ 65kgs / 143lbs
Tate Press
3 x 10 @ 20kgs / 44lbs
Squat
1 x 5 @ 75kgs/ 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
5 x 3 @ 122.5kgs / 269.5lbs
Good Mornings
5 x 5 @ 65kgs / 143lbs
Bent Over Row
5 x 8 @ 85kgs / 187lbs
Bent Over Straight Arm Pulldown ( 1 side at a time)
4 x 10 @ 20kgs / 44lbs
- Joined
- Apr 24, 2011
- Messages
- 8,271
- Reaction score
- 11,754
Sheiko CMS-MS Prep 1 W2D2
Bench
1 x 5 @ 60kgs /132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
3 x 2 @ 95kgs / 209lbs
2 x 3 @ 90kgs / 198lbs
1 x 4 @ 85kgs / 187lbs
1 x 6 @ 72.5kgs / 159.5lbs
1 x 8 @ 60kgs / 132lbs
Band Pull Aparts
5 x 10
Rear Delt Flyes
3 x 10 @ 10kgs /22lbs
Deficit Deadlift
1 x 3 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
4 x 2 @ 105kgs/ 231lbs
Deadlift
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 3 @ 127.5kgs / 280.5lbs
Face Pulls
4 x 10 @ 65kgs / 143lbs
Ab Wheel
4 x 10
Dead Bugs
4 x 8
Hammer Curls
3 x 10 @ 15kgs / 33lbs
Bench
1 x 5 @ 60kgs /132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
3 x 2 @ 95kgs / 209lbs
2 x 3 @ 90kgs / 198lbs
1 x 4 @ 85kgs / 187lbs
1 x 6 @ 72.5kgs / 159.5lbs
1 x 8 @ 60kgs / 132lbs
Band Pull Aparts
5 x 10
Rear Delt Flyes
3 x 10 @ 10kgs /22lbs
Deficit Deadlift
1 x 3 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
4 x 2 @ 105kgs/ 231lbs
Deadlift
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 3 @ 127.5kgs / 280.5lbs
Face Pulls
4 x 10 @ 65kgs / 143lbs
Ab Wheel
4 x 10
Dead Bugs
4 x 8
Hammer Curls
3 x 10 @ 15kgs / 33lbs
- Joined
- Apr 24, 2011
- Messages
- 8,271
- Reaction score
- 11,754
Sheiko CMS-MS Prep 1 W2D3
Bench
1 x 5 @ 65kgs / 143lbs
1 x 5 @ 77.5kgs / 170.5lbs
5 x 3 @ 90kgs / 198lbs
------
Extra Benching
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 105kgs / 231lbs
1 x 2 @ 110kgs / 242lbs
1 x 1 @ 115kgs / 253lbs
Band Pull Aparts
5 x 10
Squat
1 x 5 @ 75kgs/ 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
5 x 3 @ 122.5kgs / 269.5lbs
1 x 5 @ 75kgs/ 165lbs
1 x 5 @ 90kgs / 198lbs
4 x 4 @ 105kgs / 231lbs
Bench
1 x 5 @ 65kgs / 143lbs
1 x 5 @ 77.5kgs / 170.5lbs
5 x 3 @ 90kgs / 198lbs
------
Extra Benching
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 105kgs / 231lbs
1 x 2 @ 110kgs / 242lbs
1 x 1 @ 115kgs / 253lbs
Band Pull Aparts
5 x 10
Squat
1 x 5 @ 75kgs/ 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
5 x 3 @ 122.5kgs / 269.5lbs
1 x 5 @ 75kgs/ 165lbs
1 x 5 @ 90kgs / 198lbs
4 x 4 @ 105kgs / 231lbs
- Joined
- Apr 24, 2011
- Messages
- 8,271
- Reaction score
- 11,754
CMS-Ms Prep 1 W3D1
Bench
1 x 5 @ 60kgs /132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
6 x 3 @ 95kgs / 209lbs
Band Pull Aparts
5 x 10
JM Press
4 x 10 @ 65kgs / 143lbs
Tate Press
3 x 10 @ 22.5kgs /49.5lbs
Squat
1 x 5 @ 75kgs/ 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @105kgs / 231lbs
5 x 2 @ 122.5kgs / 269.5lbs
1 x 5 @ 75kgs / 165lbs
1 x 5 @ 90kgs / 198lbs
5 x 5 @ 105kgs / 231lbs
Good Mornings
5 x 5 @ 65kgs / 143lbs
Bent Over Row
5 x 8 @ 85kgs / 187lbs
Bent Over Straight Arm Pulldown ( 1 side at a time)
4 x 10 @ 20kgs / 44lbs
Bench
1 x 5 @ 60kgs /132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
6 x 3 @ 95kgs / 209lbs
Band Pull Aparts
5 x 10
JM Press
4 x 10 @ 65kgs / 143lbs
Tate Press
3 x 10 @ 22.5kgs /49.5lbs
Squat
1 x 5 @ 75kgs/ 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @105kgs / 231lbs
5 x 2 @ 122.5kgs / 269.5lbs
1 x 5 @ 75kgs / 165lbs
1 x 5 @ 90kgs / 198lbs
5 x 5 @ 105kgs / 231lbs
Good Mornings
5 x 5 @ 65kgs / 143lbs
Bent Over Row
5 x 8 @ 85kgs / 187lbs
Bent Over Straight Arm Pulldown ( 1 side at a time)
4 x 10 @ 20kgs / 44lbs
- Joined
- Apr 24, 2011
- Messages
- 8,271
- Reaction score
- 11,754
Sheiko CMS-Ms Prep 1 W3D2
Bench
1 x 8 @ 60kgs / 132lbs
1 x 7 @ 65kgs / 143lbs
1 x 6 @ 72.5kgs / 159.5lbs
1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 90kgs / 198lbs
2 x 3 @ 95kgs / 209lbs ( supposed to be 2 x 2)
2 x 2 @ 102.5kgs / 225.5lbs (supposed to be 2 x 1)
2 x 3 @ 95kgs / 209lbs ( 2 x 2)
2 x 3 @ 90kgs / 198lbs
1 x 4 @ 85kgs / 187lbs
1 x 6 @ 77.5kgs / 170.5lbs
1 x 8 @ 72.5kgs / 159.5lbs
1 x 10 @ 65kgs / 143lbs
1 x 12 @ 60kgs / 132lbs
Band Pull Aparts
5 x 10
Rear Delt Flyes
3 x 10 @ 10kgs
Deadlift
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 3 @ 127.5kgs / 280.5lbs
Deadlift to Knees
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
5 x 4 @ 112.5kgs / 247.5lbs
Face Pulls
4 x 10 @ 65kgs / 143lbs
Ab Wheel
4 x 10
Dead Bugs
4 x 8
Hammer Curls
3 x 10 @ 15kgs / 33lbs
Bench
1 x 8 @ 60kgs / 132lbs
1 x 7 @ 65kgs / 143lbs
1 x 6 @ 72.5kgs / 159.5lbs
1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 90kgs / 198lbs
2 x 3 @ 95kgs / 209lbs ( supposed to be 2 x 2)
2 x 2 @ 102.5kgs / 225.5lbs (supposed to be 2 x 1)
2 x 3 @ 95kgs / 209lbs ( 2 x 2)
2 x 3 @ 90kgs / 198lbs
1 x 4 @ 85kgs / 187lbs
1 x 6 @ 77.5kgs / 170.5lbs
1 x 8 @ 72.5kgs / 159.5lbs
1 x 10 @ 65kgs / 143lbs
1 x 12 @ 60kgs / 132lbs
Band Pull Aparts
5 x 10
Rear Delt Flyes
3 x 10 @ 10kgs
Deadlift
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 3 @ 127.5kgs / 280.5lbs
Deadlift to Knees
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
5 x 4 @ 112.5kgs / 247.5lbs
Face Pulls
4 x 10 @ 65kgs / 143lbs
Ab Wheel
4 x 10
Dead Bugs
4 x 8
Hammer Curls
3 x 10 @ 15kgs / 33lbs
- Joined
- Apr 24, 2011
- Messages
- 8,271
- Reaction score
- 11,754
CMS-MS Prep 1 W4D1
Bench
1 x 5 @ 60kgs / 132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
2 x 3 @ 95kgs / 209lbs
1 x 2 @ 102.5kgs/ 225.5lbs ( felt easy so went for triples on last two sets)
2 x 3 @ 102.5kgs / 225.5lbs
2 x 3 @ 95kgs / 209lbs
Band Pull Aparts
5 x 10
Flyes
3 x 10 @ 15kgs / 33lbs
JM Press
2 x 10 @ 65kgs / 143lbs
2 x 10 @ 67.5kgs / 148.5lbs
Tate Press
3 x 10 @ 22.5kgs /49.5lbs
Squat
1 x 5 @ 75kgs/ 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @105kgs / 231lbs
7 x 3 @ 122.5kgs / 269.5lbs
Good Mornings
5 x 5 @ 65kgs / 143lbs
Bent Over Row
3 x 8 @ 85kgs / 187lbs
2 x 8 @ 87.5kgs / 192.5lbs
Bent Over Straight Arm Pulldown ( 1 side at a time)
4 x 10 @ 20kgs / 44lbs
Bench
1 x 5 @ 60kgs / 132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
2 x 3 @ 95kgs / 209lbs
1 x 2 @ 102.5kgs/ 225.5lbs ( felt easy so went for triples on last two sets)
2 x 3 @ 102.5kgs / 225.5lbs
2 x 3 @ 95kgs / 209lbs
Band Pull Aparts
5 x 10
Flyes
3 x 10 @ 15kgs / 33lbs
JM Press
2 x 10 @ 65kgs / 143lbs
2 x 10 @ 67.5kgs / 148.5lbs
Tate Press
3 x 10 @ 22.5kgs /49.5lbs
Squat
1 x 5 @ 75kgs/ 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @105kgs / 231lbs
7 x 3 @ 122.5kgs / 269.5lbs
Good Mornings
5 x 5 @ 65kgs / 143lbs
Bent Over Row
3 x 8 @ 85kgs / 187lbs
2 x 8 @ 87.5kgs / 192.5lbs
Bent Over Straight Arm Pulldown ( 1 side at a time)
4 x 10 @ 20kgs / 44lbs
