Page **15** of **30**

### Re: I lift things up and put them down

Posted:

**Fri Apr 13, 2012 1:35 pm**
by **sosso**

Today I joined Anytime Fitness, which is actually pretty good for a big franchise gym. It has two really good power racks, plenty of plates and of course it's open 24 hours, which suits me as I work odd hours.

Squat

5 x 75 kg

5 x 90 kg

5 x 110 kg

5 x 125 kg

3 x 145 kg

8 x 110 kg

Bench

5 x 45 kg

5 x 55 kg

5 x 65 kg

5 x 75 kg

3 x 90 kg

8 x 65 kg

Rows

5 x 45 kg

5 x 55 kg

5 x 65 kg

5 x 75 kg

3 x 90 kg

8 x 65 kg

Standing band crunches

3 x 14

### Re: I lift things up and put them down

Posted:

**Mon Apr 16, 2012 2:00 pm**
by **sosso**

Went to the gym after work at about 10:30 pm. Pretty good session.

Squat

5 x 60 kg

5 x 75 kg

5 x 90 kg

5 x 110 kg

5 x 125 kg

5 x 145 kg

Bench

5 x 45 kg

5 x 55 kg

5 x 70 kg

5 x 80 kg

5 x 90 kg

Rows

5 x 45 kg

5 x 55 kg

5 x 70 kg

5 x 80 kg

5 x 90 kg

Some curls.

### Re: I lift things up and put them down

Posted:

**Mon Apr 16, 2012 5:13 pm**
by **chewybaws**

Good to see you doing Madcow, I had a lot of success with it as well. As soon as I start bulking again I'll be back on madcow.

### Re: I lift things up and put them down

Posted:

**Wed Apr 18, 2012 6:48 am**
by **sosso**

[quote="chewybaws"]Good to see you doing Madcow, I had a lot of success with it as well. As soon as I start bulking again I'll be back on madcow.

Yeah it's a good one. I think out of all the routines I've done in the past, this was the one I made the most progress with.

18/04

Squat5 x 60 kg

5 x 75 kg

5 x 90 kg

2 x 5 x 110 kg

Press5 x 45 kg

5 x 55 kg

5 x 60 kg

5 x 70 kg

Deadlift5 x 60 kg

3 x 100 kg

5 x 120 kg

5 x 145 kg

5 x 165 kg

5 x 190 kg

### Re: I lift things up and put them down

Posted:

**Fri Apr 20, 2012 12:54 pm**
by **sosso**

Squat

5 x 60 kg

5 x 75 kg

5 x 90 kg

5 x 110 kg

5 x 125 kg

3 x 150 kg

8 x 110 kg

Bench

5 x 45 kg

5 x 55 kg

5 x 70 kg

5 x 80 kg

3 x 92.5 kg

8 x 70 kg

Rows

5 x 45 kg

5 x 55 kg

5 x 70 kg

5 x 80 kg

3 x 92.5 kg

8 x 70 kg

### Re: I lift things up and put them down

Posted:

**Mon Apr 23, 2012 1:49 am**
by **sosso**

Squat

5 x 60 kg

5 x 75 kg

5 x 95 kg

5 x 115 kg

5 x 130 kg

5 x 150 kg

Bench

5 x 45 kg

5 x 55 kg

5 x 70 kg

5 x 80 kg

5 x 92.5 kg

Rows

5 x 45 kg

5 x 55 kg

5 x 70 kg

5 x 80 kg

5 x 92.5 kg

### Re: I lift things up and put them down

Posted:

**Thu Apr 26, 2012 12:25 am**
by **sosso**

Went to the gym last night and knew I was in trouble when my sets of 115 kg squats felt kind of heavy. I got to my deadlifts and managed the 5 x 170. Did one rep of 195 kg and didn't bother with the rest. Going to chalk it up as one of those days. I've been working really hard at my job and not sleeping much with the shifts I've been getting. Maybe I need a few days to recover. It's not often that I have bad days in the gym where I feel weak, but that was one of them.

### Re: I lift things up and put them down

Posted:

**Sun Apr 29, 2012 2:12 pm**
by **sosso**

Much better night tonight

Squat

5 x 60 kg

5 x 75 kg

5 x 95 kg

5 x 115 kg

5 x 130 kg

3 x 155 kg

8 x 115 kg

Bench

5 x 45 kg

5 x 55 kg

5 x 70 kg

5 x 80 kg

3 x 95 kg

8 x 70 kg

Rows

5 x 45 kg

5 x 55 kg

5 x 70 kg

5 x 80 kg

3 x 95 kg

8 x 70 kg

### Re: I lift things up and put them down

Posted:

**Sun Apr 29, 2012 11:32 pm**
by **sosso**

Filmed my 80kg bench set, just to check technique..

[youtube]http://www.youtube.com/watch?v=cmtBzvogr_Q[/youtube]

### Re: I lift things up and put them down

Posted:

**Mon Apr 30, 2012 9:18 am**
by **baldy**

Looking hench on the bench.

### Re: I lift things up and put them down

Posted:

**Tue May 01, 2012 2:06 pm**
by **sosso**

Pretty good night tonight, but could have used another rest day beforehand.

Squat

5 x 60 kg

5 x 80 kg

5 x 95 kg

5 x 115 kg

5 x 135 kg

5 x 155 kg

Bench

5 x 50 kg

5 x 60 kg

5 x 70 kg

5 x 85 kg

5 x 95 kg

Rows

5 x 50 kg

5 x 60 kg

5 x 70 kg

5 x 85 kg

5 x 95 kg

Some tricep pushdowns.

### Re: I lift things up and put them down

Posted:

**Thu May 03, 2012 12:48 pm**
by **sosso**

Squat5 x 60 kg

5 x 80 kg

5 x 95 kg

2 x 5 x 115 kg

Press5 x 45 kg

5 x 55 kg

5 x 60 kg

5 x 70 kg

Deadlift5 x 60 kg

3 x 100 kg

5 x 120 kg

5 x 155 kg

5 x 170 kg

2 x 180 kg

2 x 190 kg

Wasn't feeling up to 5 x 200 or even 5 x 190.. still better than previous weeks.. Not sure I like 5's for deadlifts

### Re: I lift things up and put them down

Posted:

**Thu May 03, 2012 8:58 pm**
by **Goob**

[quote="sosso"].. Not sure I like 5's for deadlifts

5's I am okay with, but more than that is just masochism. And to think, some sick bastards are doing 20+ reps