10 more kilograms?

[gabrielxxx]

11/05
Bench Press
25 kgs x 5
30 kgs x 5
35 kgs x 3
40 kgs x 3
45 kgs x 3
55 kgs x 8

DB flys

5 x 8-12 x 12kg

BB Skullcrushers

5 x 8-12 16kg

Cable pulldowns

3 x 8 x 60kg

Plate pinch shrugs

3 x 15 x 20kg

[gabrielxxx]

Also 73,4kg

[gabrielxxx]

Saturday liftan
12/05
Squats
35 kgs x 5
40 kgs x 5
50 kgs x 3
60 kgs x 3
65 kgs x 3
75 kgs x 8

Front Squat

4 x 6-8 x 60kg

Hamstring curls

3 x 10-15

Calf raises

3 x 15-20

I feel that the online program generator underestimated my lifts, will check that out next month.

[gabrielxxx]

15/05
OHP
20 kgs x 5
25 kgs x 5
25 kgs x 3
35 kgs x 5
37 kgs x 3
45 kgs x 3 (failed at 4th)

Gorilla press

14kgs x 5 x 10 reps

Fake cable pull ups

60kg x 5 x 8-10 reps

Skullcrushers

5 x 8-12


Put more weight than reccomended on the OHP, now I felt it really nice. Looking forward to the deadlift day, wanna see how much I can lift.

[gabrielxxx]

17/05

Deadlift
45 kgs x 5
55 kgs x 5
65 kgs x 3
85 kgs x 5
95 kgs x 3
105 kgs x 5

Front Squat

60kg x 4 x 8

Hamstring

5 x 10

Calf Raises

5 x 15-20

BB curls

3 x 8

[gabrielxxx]

Day 3
Bench Press
25 kgs x 5
30 kgs x 5
35 kgs x 3
50 kgs x 5
55 kgs x 3
60 kgs x 5

Easy 60kg, might have pushed out 2 more with a spotter giving me courage.

Dips

3 x 10 BW


Had a terrible headache, didn't eat right that day.


Played half a game on saturday, smacked some guys pretty nice.

[gabrielxxx]

22/05

74,xxkg

Squat
35 kgs x 5
40 kgs x 5
50 kgs x 3
65 kgs x 5
75 kgs x 3
85 kgs x 5 easy reps, with a spotter I could prob do 2 more

45º Leg Press

120kg x 5 x 12 reps

Hamstring curls

5 x 10-12 reps

Calf Raises

3 x 15-20 reps

Target is to hit 83-85kg and cut down, and then bulk again till 85 LEAN.

[gabrielxxx]

De-load week, so I cut the assistance work to 3 sets instead of 5.

OHP
15 kgs x 5
20 kgs x 5
20 kgs x 3
20 kgs x 5
22 kgs x 5
25 kgs x 5

Gorilla Press

14kg x 3 x 10

Lat Pulldowns

60kg x 3 x 8-10

Tricep Extensions

3 x 10-12

[gabrielxxx]

Maul and Ruck practice today.

Also 3kg of 90% soy isolate just came in the mail today, felt like Christmas

[gabrielxxx]

Just calculated my new 5/3/1 cycle, gonna be some nice lifting.

[gabrielxxx]

29/05

OHP

20 kgs x 5
25 kgs x 5
30 kgs x 3
35 kgs x 5
40 kgs x 5
45 kgs x 6

Gorilla Press

14kg x 5 x 10

Cable Pulldowns

50kg x 5 x 10

Cable Tricep Extensions

30kg x 5 x 10

[gabrielxxx]

And this SUPRO 90% protein I bought tastes just terrible. Gonna have to buy some maltodextrine, because I can't stomach this for much time.

Also, my new bulking microwave cake:

6 tbsp cocoa powder(with sugar)
4 tbsp flour
1 teasp of that thing that makes it grow
+
8 tbsp of water
1 tbsp of oil

Don't fill the spoons, make them pretty shallow. Put it all in a mug and give it a mix with a fork.

Nuke it for 3-5 min, with the mug on top of a plate. It's cool to watch it grow like something straight out of Alien.

~500kcal of delicious, high GI carbs.

[JP]

And this SUPRO 90% protein I bought tastes just terrible. Gonna have to buy some maltodextrine, because I can't stomach this for much time.

haha, they can be a bit horrible if they are unflavoured. I would only use unflavoured ones when making smoothies with fruit and stuff, otherwise it just tastes too bad

[Lordmuppet]

you are not on Strength Table! Please remedy this!

[gabrielxxx]

30/05

Deadlifts

50 kgs x 5
65 kgs x 5
80 kgs x 3
85 kgs x 5
100 kgs x 5
110 kgs x 5

45º Leg Press

120kg x 5 x 10

Leg Curls

5 x 10

Calf Raises

3 x 15

BB Curls

3x10