Gorships 10/20/L

View previous topic View next topic Go down

Gorships 10/20/L

Post by Gorship on Thu Jul 06, 2017 1:53 am

As a way to keep me logging into the site and making it a habit to say hi to everyone here. I'll start posting my workout logs here, I currently post to another site but hey why not post all the things!

Currently run a 4day split Deadlifts, Bench, Squat, Fluff'n'Buff. Today was bench day:

Warm up:
5min walk
mcgill big 3
2x5 push ups
20 reps bench bar. 

Bench paused

5x95
4x115
4x135
4x155 rpe6 stop
4x145

Form bench

6x115
6x125
6x135
6x135

DB bench

8x35
8x45
8x55
8x55

Lying tricep extension. (w/ Ezcurl bar)

4x15 @ 35

Push ups

4,3,3,3

Hammer curls

15x15lbs
15x20lbs
15x20lbs
15x15lbs
avatar
Gorship
mallcore n00b
mallcore n00b

Posts : 76
Join date : 2012-02-10

Back to top Go down

Re: Gorships 10/20/L

Post by Gorship on Sat Jul 08, 2017 2:11 am

Warm up
5min walk
McGill big 3
3x15 bw squats
20 reps squat with bar.

Squats belted
4x115
4x135
4x155
4x185

Form squats paused

4x6 @115

Goblet squats

8x50
8x60
8x60
8x70

Piston leg press
4x12

100leg extensions
100 leg curls
avatar
Gorship
mallcore n00b
mallcore n00b

Posts : 76
Join date : 2012-02-10

Back to top Go down

Re: Gorships 10/20/L

Post by Gorship on Sat Jul 08, 2017 10:44 pm

Fluff and buff is my last w/o day of the week, high volume medium intensity, short rests. just trying to pump the upper body full of blood. 

19min walk (Sat at my desk writing lesson for church all day needed to get my lower back nice fresh)
McGill big 3
Push ups 8,6

Lateral raises
2x15 @15lbs
1x15 @12lbs

Tricep rope extensions
1x15 "@25"
3x15 "@40"

Dumbbell fly
3x15 @15s

Dumbbell bench press
15x25lbs
15x30
15x35
15x30
15x20

Dumbbell standing overhead press

15x15lbs
15x20lbs
15x25lbs (overshot a bit lol 9+4+2 2second breathers ha)
15x20lbs (10+5 short 2second rest)
15x15lbs

Rev ezbar curls
3x15@35lbs
avatar
Gorship
mallcore n00b
mallcore n00b

Posts : 76
Join date : 2012-02-10

Back to top Go down

Re: Gorships 10/20/L

Post by Gorship on Wed Jul 12, 2017 3:31 am

Deload week

Deadlift deload

5min walk
Big 3
Inverted rows

Deadlift
20xbar
5x135
5 singles at 225

Paused deads
2x6 @ 135

pendlay rows

2x8@115

Dumbbell rows
2x15 @35s
avatar
Gorship
mallcore n00b
mallcore n00b

Posts : 76
Join date : 2012-02-10

Back to top Go down

Re: Gorships 10/20/L

Post by Gorship on Thu Jul 20, 2017 12:29 am

Well looks like this didn't work Razz week of not posting. will try and get back in the groove tomorrah
avatar
Gorship
mallcore n00b
mallcore n00b

Posts : 76
Join date : 2012-02-10

Back to top Go down

Re: Gorships 10/20/L

Post by Gorship on Fri Jul 21, 2017 12:31 am

Alright missed a few logs, here was today:

Squat day

Warm up
5min walk
McGill big 3
Bw tri set
20 squats with bar

Squats
135x3
185x3
205x3
225x3

That might have been a bit heavy for rpe 7... Felt heavy but I dunno, gun to my head 3 more? Probably.

Form squats

4x6 @ 135

Goblet squats

50x8
60x8
70x8
80lbsx8 (pr if you want to count these kinds of lifts)

Leg press (take numbers with a lot of salt)
12x175
12x205
12x235

Bird dogs to close 
avatar
Gorship
mallcore n00b
mallcore n00b

Posts : 76
Join date : 2012-02-10

Back to top Go down

Re: Gorships 10/20/L

Post by Sponsored content


Sponsored content


Back to top Go down

View previous topic View next topic Back to top


 
Permissions in this forum:
You cannot reply to topics in this forum