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Re: Terminater's Log
Posted: Sat Mar 04, 2023 5:07 am
by terminater135
4/3/23:
Squat 77.5x3, 87.5x3, 100x3 (TM=110)
Deadlift 77.5x10x5 (TM=152.5)
Situps 5x10
Hill sprints 4 rounds (100 meter hill)
Re: Terminater's Log
Posted: Mon Mar 06, 2023 6:13 am
by terminater135
6/3/23:
Press 37.5x3, 45x3, 50x3 (TM=55)
Bench press 42.5x10x5 (TM=82.5)
Dumbell rows 18kg 5x10
Db curls 12kg 3x10 (not really strict curls)
Tricep cable pushdowns 12.5kg 3x10
Band pullaparts 3x10 (green band)
Re: Terminater's Log
Posted: Mon Mar 06, 2023 10:07 pm
by terminater135
7/3/23:
Deadlift 107.5x3, 122.5x3, 137.5x3 (TM=152.5)
Squat 55x10x5 (TM=110)
Hanging leg raises 5x10
Hill sprints 4 rounds (100 meter hill)
Re: Terminater's Log
Posted: Fri Mar 10, 2023 12:18 pm
by terminater135
10/3/23:
Bench press 62.5x5, 70x3, 77.5x1 (TM=82.5)
Press 27.5x10x5 (TM=55)
Chinups 5x10 bw (split sets into 5 rep minisets)
Db curls 10kg 3x10
Tricep cable pushdowns 15kg 3x10
Band pullaparts 3x10 (green band)
Re: Terminater's Log
Posted: Sat Mar 11, 2023 2:18 am
by terminater135
11/3/23:
Squat 82.5x5, 92.5x3, 105x1 (TM=110) (easier than last week, proper bracing helps)
Deadlift 77.5x10x5 (TM=152.5)
Situps 5x10
Hill sprints 4 rounds (100 meter hill)
Re: Terminater's Log
Posted: Sun Mar 12, 2023 9:50 am
by terminater135
12/3/23:
Press 42.5x5, 47.5x3, 52.5x1 (TM=55)
Bench press 42.5x10x5 (TM=82.5)
Dumbell rows 20kg 5x10
Db curls 10kg 3x10
Tricep cable pushdowns 15kg 3x10
Band pullaparts 3x10 (green band)
Re: Terminater's Log
Posted: Mon Mar 13, 2023 8:54 am
by terminater135
13/3/23:
Deadlift 115x5, 130x3, 145x1 (TM=152.5)
Squat 55x10x5 (TM=110)
Hanging leg raises 5x10
Hill sprints 4 rounds (100 meter hill)
finished the 1st cycle (not including deload), there wasn't a problem to finish or recover from the workouts.
Re: Terminater's Log
Posted: Fri Mar 17, 2023 12:55 pm
by terminater135
Deload week:
17/3/23:
Bench press Work up to 82.5x1 (TM=82.5)
Press 27.5x10x3 (TM=55)
Chinups 3x10 bw (split sets)
Db curls 10kg 1x10
Tricep cable pushdowns 15kg 1x10
Face pulls 2.5kg 3x10
Re: Terminater's Log
Posted: Sat Mar 18, 2023 6:01 am
by terminater135
18/3/23:
Squat Work up to 110x1 (TM=110)
Deadlift 77.5x10x3 (TM=152.5)
Situps 3x10
Hill sprints 2 rounds (100 meter hill)
Re: Terminater's Log
Posted: Sun Mar 19, 2023 10:32 am
by terminater135
19/3/23:
Press Work up to 55x1 (TM=55)
Bench press 42.5x10x3 (TM=82.5)
Dumbell rows 20kg 3x10
Db curls 12kg 1x10
Tricep cable pushdowns 15kg 1x10
Face pulls 5kg 1x10
Re: Terminater's Log
Posted: Sun Mar 19, 2023 11:04 pm
by terminater135
20/3/23:
Deadlift Work up to 152.5x1 (TM=152.5)
Squat 55x10x3 (TM=110)
Hanging leg raises 3x10
Hill sprints 2 rounds (100 meter hill)
Re: Terminater's Log
Posted: Wed Mar 22, 2023 10:06 pm
by terminater135
Pulled my right hamstring above the knee doing hill sprints last workout, starting light rehab
22/3/23:
Squat 40x5x3
Deadlift 60x5
Didn't bother me at all during squats, bothered me a little during dl
Re: Terminater's Log
Posted: Fri Mar 24, 2023 10:37 pm
by terminater135
24/3/23:
Bench press 55x5, 65x, 72.5x5 (TM=85)
Press 35x10x5 (TM=57.5) (hard)
Chinups 5x10 bw (split sets)
Db curls 10kg 3x10
Tricep cable pushdowns 15kg 3x10
Face pulls 5kg 3x10
Squat 60x5x2
Deadlift 80x5
rehab
Still no issues with squat, deadlift does bother my hamsting
Re: Terminater's Log
Posted: Sun Mar 26, 2023 8:57 am
by terminater135
26/3/23:
Squat 80x5
Deadlift 90x5
Squats hurt a bit on the last set, deadlifts felt better than last time
Re: Terminater's Log
Posted: Wed Mar 29, 2023 9:59 am
by terminater135
28/3/23:
Press 37.5x5, 45x5, 50x5 (TM=57.5)
Bench press 50x10x5 (TM=85)
Dumbell rows 22kg 5x10
Db curls 12kg 3x10
Tricep cable pushdowns 15kg 3x10
Face pulls 5kg 3x10
bbb bench was pretty hard
Re: Terminater's Log
Posted: Wed Mar 29, 2023 10:00 am
by terminater135
29/3/23:
Squat 80x5
Deadlift 100x5
Hanging leg raises 3x10
Didn't feel anything wrong while doing squats, felt it a little bit on the deads but much better than last time.
Re: Terminater's Log
Posted: Sat Apr 01, 2023 3:32 am
by terminater135
31/3/23:
Bench press 60x3, 67.5x3, 77.5x3 (TM=85)
Press 35x10x5 (TM=57.5)
Chinups 5x10 bw (split sets)
Db curls 10kg 3x10
Tricep cable pushdowns 17.5kg 1x10, 15kg 2x10
Face pulls 5kg 3x10
Re: Terminater's Log
Posted: Sun Apr 02, 2023 8:45 am
by terminater135
2/4/23:
Squat 90x5
Deadlift 110x5
rehab
Situps 5x10
No issues on squats,
I feel the problem area a bit on deadlifts, nothing serious (still light weight for dl though)
Re: Terminater's Log
Posted: Sun Apr 02, 2023 10:23 pm
by terminater135
3/4/23:
Press 40x3, 45x3, 52.5x3 (TM=57.5)
Bench press 50x10x5 (TM=85)
Dumbell rows 22kg 5x10
Db curls 12kg 3x10
Tricep cable pushdowns 15kg 3x10
Face pulls 5kg 3x10
bbb was surprisingly not difficult
Re: Terminater's Log
Posted: Sat Apr 08, 2023 5:23 am
by terminater135
6/4/23:
Deadlift 120x5
rehab
Hanging leg raises 5x10
No issues on deadlift