- Joined
- Apr 24, 2011
- Messages
- 7,198
- Reaction score
- 8,439
Won't be too long before you hit that 4 Plate Squat, bro.
Yeah I'm hoping for 182.5 on the next testing run through in about 6 weeks or so
Riks Training Log
- Thread starter rikwebb
- Start date
Yeah I'm hoping for 182.5 on the next testing run through in about 6 weeks or so
- Joined
- Apr 24, 2011
- Messages
- 7,198
- Reaction score
- 8,439
CMS-MS Prep 2 W6D3
Bench
1 x 5 @ 65kgs / 143lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
6 x 3 @ 107.5kgs / 236.5lbs
1 x 5 @ 75kgs / 165lbs
1 x 5 @ 85kgs / 187lbs
4 x 4 @ 100kgs / 220lbs
Squat
1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 125kgs / 275lbs
4 x 3 @ 137.5kgs / 302.5lbs
2 x 3 @ 147.5kgs / 324.5lbs
Push Press
1 x 5 @ 45kgs / 99lbs
1 x 4 @ 55kgs / 121lbs
2 x 3 @ 62.5kgs / 137.5lbs
5 x 3 @ 70kgs / 154lbs
Side Raises - 3 x 10 @ 10kgs / 22lbs
Front Raises - 3 x 10 @ 10kgs / 22lbs
Rear Delt Flyes - 3 x 10 @ 10kgs / 22lbs
Bench
1 x 5 @ 65kgs / 143lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
6 x 3 @ 107.5kgs / 236.5lbs
1 x 5 @ 75kgs / 165lbs
1 x 5 @ 85kgs / 187lbs
4 x 4 @ 100kgs / 220lbs
Squat
1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 125kgs / 275lbs
4 x 3 @ 137.5kgs / 302.5lbs
2 x 3 @ 147.5kgs / 324.5lbs
Push Press
1 x 5 @ 45kgs / 99lbs
1 x 4 @ 55kgs / 121lbs
2 x 3 @ 62.5kgs / 137.5lbs
5 x 3 @ 70kgs / 154lbs
Side Raises - 3 x 10 @ 10kgs / 22lbs
Front Raises - 3 x 10 @ 10kgs / 22lbs
Rear Delt Flyes - 3 x 10 @ 10kgs / 22lbs
- Joined
- Apr 24, 2011
- Messages
- 7,198
- Reaction score
- 8,439
Snatch Grip Deadlift
1 x 4 @ 90kgs / 198lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 120kgs / 264lbs
1 x 3 @ 130kgs / 286lbs
1 x 2 @ 140kgs / 308lbs
1 x 1 @ 150kgs / 330lbs
1 x 1 @ 160kgs / 352lbs
1 x 1 @ 170kgs / 374lbs
Pretty sure thats a 10kgs pr on these
Shrugs
2 x 10 @ 110kgs / 242lbs
2 x 10 @ 115kgs / 253lbs
Incline Bench
2 x 4 @ 70kgs / 154lbs
2 x 4 @ 80kgs / 176lbs
2 x 4 @ 90kgs / 198lbs
Plate Loaded Lat Pulldown
1 x 10 @ 60kgs / 132lbs per side
3 x 10 @ 75kgs / 165lbs per side
2 x 10 @ 77.5kgs / 170.5lbs
Preacher Curl Machine
4 x 10 @ 30kgs / 66lbs
1 x 4 @ 90kgs / 198lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 120kgs / 264lbs
1 x 3 @ 130kgs / 286lbs
1 x 2 @ 140kgs / 308lbs
1 x 1 @ 150kgs / 330lbs
1 x 1 @ 160kgs / 352lbs
1 x 1 @ 170kgs / 374lbs
Pretty sure thats a 10kgs pr on these
Shrugs
2 x 10 @ 110kgs / 242lbs
2 x 10 @ 115kgs / 253lbs
Incline Bench
2 x 4 @ 70kgs / 154lbs
2 x 4 @ 80kgs / 176lbs
2 x 4 @ 90kgs / 198lbs
Plate Loaded Lat Pulldown
1 x 10 @ 60kgs / 132lbs per side
3 x 10 @ 75kgs / 165lbs per side
2 x 10 @ 77.5kgs / 170.5lbs
Preacher Curl Machine
4 x 10 @ 30kgs / 66lbs
- Joined
- Apr 24, 2011
- Messages
- 7,198
- Reaction score
- 8,439
First session back after the gym being shut for a few days
Squat
1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 140kgs / 308lbs
1 x 2 @ 150kgs / 330lbs
1 x 1 @ 160kgs / 352lbs
1 x 1 @ 170kgs / 374lbs
1 x 1 @ 185kgs / 407lbs (+5kgs / 11lbs PR)
1 x 2 @ 150kgs / 330lbs
Bench
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
1 x 3 @ 105kgs / 231lbs
5 x 2 @ 110kgs / 242lbs
Push Press
1 x 5 @ 45kgs / 99lbs
1 x 4 @ 55kgs / 121lbs
2 x 3 @ 65kgs / 143lbs
5 x 2 @ 75kgs / 165lbs
Side Raises - 3 x 10 @ 10kgs / 22lbs
Front Raises - 3 x 10 @ 10kgs / 22lbs
Rear Delt Flyes - 3 x 10 @ 10kgs / 22lbs
Squat
1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 140kgs / 308lbs
1 x 2 @ 150kgs / 330lbs
1 x 1 @ 160kgs / 352lbs
1 x 1 @ 170kgs / 374lbs
1 x 1 @ 185kgs / 407lbs (+5kgs / 11lbs PR)
1 x 2 @ 150kgs / 330lbs
Bench
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
1 x 3 @ 105kgs / 231lbs
5 x 2 @ 110kgs / 242lbs
Push Press
1 x 5 @ 45kgs / 99lbs
1 x 4 @ 55kgs / 121lbs
2 x 3 @ 65kgs / 143lbs
5 x 2 @ 75kgs / 165lbs
Side Raises - 3 x 10 @ 10kgs / 22lbs
Front Raises - 3 x 10 @ 10kgs / 22lbs
Rear Delt Flyes - 3 x 10 @ 10kgs / 22lbs
- Joined
- Apr 24, 2011
- Messages
- 7,198
- Reaction score
- 8,439
Today
Rack Pulls
1 x 4 @ 90kgs / 198lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 125kgs / 275lbs
1 x 3 @ 140kgs / 308lbs
1 x 2 @ 160kgs / 352lbs
3 x 2 @ 182.5kgs / 401.5lbs
Shrugs
4 x 10 @ 115kgs / 253lbs
Incline Bench
2 x 4 @ 60kgs / 132lbs
2 x 4 @ 70kgs / 154lbs
2 x 4 @ 80kgs / 176lbs
Plate Loaded Lat Pulldown
1 x 10 @ 60kgs / 132lbs per side
2 x 10 @ 75kgs / 165lbs per side
3 x 10 @ 77.5kgs / 170.5lbs
Preacher Curl Machine
4 x 10 @ 30kgs / 66lbs
Rack Pulls
1 x 4 @ 90kgs / 198lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 125kgs / 275lbs
1 x 3 @ 140kgs / 308lbs
1 x 2 @ 160kgs / 352lbs
3 x 2 @ 182.5kgs / 401.5lbs
Shrugs
4 x 10 @ 115kgs / 253lbs
Incline Bench
2 x 4 @ 60kgs / 132lbs
2 x 4 @ 70kgs / 154lbs
2 x 4 @ 80kgs / 176lbs
Plate Loaded Lat Pulldown
1 x 10 @ 60kgs / 132lbs per side
2 x 10 @ 75kgs / 165lbs per side
3 x 10 @ 77.5kgs / 170.5lbs
Preacher Curl Machine
4 x 10 @ 30kgs / 66lbs
- Joined
- Apr 24, 2011
- Messages
- 7,198
- Reaction score
- 8,439
Happy New Year to you and your family too mate!
- Joined
- Apr 24, 2011
- Messages
- 7,198
- Reaction score
- 8,439
Happy New Year everyone
CMS-MS Prep 3 W1D1
Bench
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
5 x 3 @ 107.5kgs / 236.5lbs
JM Press
4 x 10 @ 70kgs / 148.5lbs
Flyes
5 x 10 @ 18kgs / 39.6lbs
Tate Press
3 x 10 @ 18kgs / 39.6lbs
Tricep Pushdown
4 x 10 @ 30kgs / 66lbs
Squat
1 x 5 @ 95kgs/ 209lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 127.5kgs / 280.5lbs
4 x 2 @ 147.5kgs / 324.5lbs
1 x 5 @ 85kgs / 187lbs
1 x 4 @ 102.5kgs / 225.5lbs
2 x 3 @ 120kgs / 264lbs
4 x 3 @ 137.5kgs / 302.5lbs
Good Mornings
5 x 5 @ 85kgs / 187lbs
CMS-MS Prep 3 W1D1
Bench
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
5 x 3 @ 107.5kgs / 236.5lbs
JM Press
4 x 10 @ 70kgs / 148.5lbs
Flyes
5 x 10 @ 18kgs / 39.6lbs
Tate Press
3 x 10 @ 18kgs / 39.6lbs
Tricep Pushdown
4 x 10 @ 30kgs / 66lbs
Squat
1 x 5 @ 95kgs/ 209lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 127.5kgs / 280.5lbs
4 x 2 @ 147.5kgs / 324.5lbs
1 x 5 @ 85kgs / 187lbs
1 x 4 @ 102.5kgs / 225.5lbs
2 x 3 @ 120kgs / 264lbs
4 x 3 @ 137.5kgs / 302.5lbs
Good Mornings
5 x 5 @ 85kgs / 187lbs
- Joined
- Apr 24, 2011
- Messages
- 7,198
- Reaction score
- 8,439
CMS-MS Prep 3 W1D2
Bench
1 x 5 @ 75kgs / 165lbs
1 x 4 @ 87.5kgs / 192.5lbs
2 x 3 @ 100kgs / 220lbs
5 x 2 @ 112.5kgs / 247.5lbs
1 x 5 @ 67.5kgs / 148.5lbs
1 x 5 @ 80kgs / 176lbs
4 x 4 @ 95kgs / 209lbs
Deadlift
1 x 4 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
5 x 3 @ 145kgs / 319lbs
Bent Over Row
5 x 8 @ 107.5kgs / 236.5lbs
Chest Supported T-Bar Row
1 x 10 @ 60kgs / 132lbs
4 x 10 @ 80kgs / 176lbs
1 x 10 @ 85kgs / 187lbs
Face Pulls
4 x 10 @ 40kgs / 88lbs
Hammer Curls
4 x 10 @ 18kgs / 39.6lbs
Bench
1 x 5 @ 75kgs / 165lbs
1 x 4 @ 87.5kgs / 192.5lbs
2 x 3 @ 100kgs / 220lbs
5 x 2 @ 112.5kgs / 247.5lbs
1 x 5 @ 67.5kgs / 148.5lbs
1 x 5 @ 80kgs / 176lbs
4 x 4 @ 95kgs / 209lbs
Deadlift
1 x 4 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
5 x 3 @ 145kgs / 319lbs
Bent Over Row
5 x 8 @ 107.5kgs / 236.5lbs
Chest Supported T-Bar Row
1 x 10 @ 60kgs / 132lbs
4 x 10 @ 80kgs / 176lbs
1 x 10 @ 85kgs / 187lbs
Face Pulls
4 x 10 @ 40kgs / 88lbs
Hammer Curls
4 x 10 @ 18kgs / 39.6lbs
- Joined
- Feb 10, 2009
- Messages
- 55,074
- Reaction score
- 35,709
I knew it was only a matter of time before you broke 400 on the Squat. Congratulations man!
- Joined
- Apr 24, 2011
- Messages
- 7,198
- Reaction score
- 8,439
CMS-MS Prep 3 W1D3
Bench
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
6 x 3 @ 107.5kgs / 236.5lbs
Squat
1 x 5 @ 85kgs / 187lbs
1 x 4 @ 102.5kgs / 225lbs
2 x 3 @ 120kgs / 264lbs
5 x 3 @ 137.5kgs / 302.5lbs
Push Press
1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs / 126.5lbs
2 x 3 @ 67.5kgs / 148.5lbs
2 x 2 @ 77.5kgs / 170.5lbs
2 x 2 @ 80kgs / 176lbs
Side Raises - 3 x 10 @ 10kgs / 22lbs
Front Raises - 3 x 10 @ 10kgs / 22lbs
Rear Delt Flyes - 3 x 10 @ 10kgs / 22lbs
Bench
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
6 x 3 @ 107.5kgs / 236.5lbs
Squat
1 x 5 @ 85kgs / 187lbs
1 x 4 @ 102.5kgs / 225lbs
2 x 3 @ 120kgs / 264lbs
5 x 3 @ 137.5kgs / 302.5lbs
Push Press
1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs / 126.5lbs
2 x 3 @ 67.5kgs / 148.5lbs
2 x 2 @ 77.5kgs / 170.5lbs
2 x 2 @ 80kgs / 176lbs
Side Raises - 3 x 10 @ 10kgs / 22lbs
Front Raises - 3 x 10 @ 10kgs / 22lbs
Rear Delt Flyes - 3 x 10 @ 10kgs / 22lbs
- Joined
- Apr 24, 2011
- Messages
- 7,198
- Reaction score
- 8,439
CMS-MS Prep 3 W1D4
DL to Knee
1 x 3 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
4 x 2 @ 132.5kgs / 291.5lbs
Rack Pulls
1 x 4 @ 105kgs / 231lbs
1 x 4 @ 125kgs / 275lbs
2 x 3 @ 142.5kgs / 313.5lbs
3 x 2 @ 160kgs / 352lbs
Shrugs
4 x 10 @ 115kgs / 253lbs
Incline Bench
2 x 3 @ 70kgs / 154lbs
4 x 4 @ 80kgs / 176lbs
Plate Loaded Lat Pulldown
1 x 10 @ 60kgs / 132lbs per side
2 x 10 @ 75kgs / 165lbs per side
3 x 10 @ 80kgs / 176lbs per side
Preacher Curl Machine
4 x 10 @ 30kgs / 66lbs
DL to Knee
1 x 3 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
4 x 2 @ 132.5kgs / 291.5lbs
Rack Pulls
1 x 4 @ 105kgs / 231lbs
1 x 4 @ 125kgs / 275lbs
2 x 3 @ 142.5kgs / 313.5lbs
3 x 2 @ 160kgs / 352lbs
Shrugs
4 x 10 @ 115kgs / 253lbs
Incline Bench
2 x 3 @ 70kgs / 154lbs
4 x 4 @ 80kgs / 176lbs
Plate Loaded Lat Pulldown
1 x 10 @ 60kgs / 132lbs per side
2 x 10 @ 75kgs / 165lbs per side
3 x 10 @ 80kgs / 176lbs per side
Preacher Curl Machine
4 x 10 @ 30kgs / 66lbs
- Joined
- May 6, 2010
- Messages
- 4,329
- Reaction score
- 2,100
Congratulations on the squat PR! Well done!
- Joined
- Apr 24, 2011
- Messages
- 7,198
- Reaction score
- 8,439
CMS-MS Prep 3 W2D1
Bench
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
5 x 3 @ 107.5kgs / 236.5lbs
1 x 5 @ 75kgs / 165lbs
1 x 5 @ 87.5kgs / 192.5lbs
4 x 4 @ 100kgs / 220lbs
JM Press
4 x 10 @ 70kgs / 148.5lbs
Flyes
5 x 10 @ 18kgs / 39.6lbs
Tate Press
3 x 10 @ 18kgs / 39.6lbs
Tricep Pushdown
4 x 10 @ 30kgs / 66lbs
Squat
1 x 5 @ 85kgs / 187lbs
1 x 4 @ 102.5kgs / 225.5lbs
2 x 3 @ 120kgs / 264lbs
5 x 3 @ 137.5kgs / 302.5lbs
Good Mornings
5 x 5 @ 85kgs / 187lbs
Bench
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
5 x 3 @ 107.5kgs / 236.5lbs
1 x 5 @ 75kgs / 165lbs
1 x 5 @ 87.5kgs / 192.5lbs
4 x 4 @ 100kgs / 220lbs
JM Press
4 x 10 @ 70kgs / 148.5lbs
Flyes
5 x 10 @ 18kgs / 39.6lbs
Tate Press
3 x 10 @ 18kgs / 39.6lbs
Tricep Pushdown
4 x 10 @ 30kgs / 66lbs
Squat
1 x 5 @ 85kgs / 187lbs
1 x 4 @ 102.5kgs / 225.5lbs
2 x 3 @ 120kgs / 264lbs
5 x 3 @ 137.5kgs / 302.5lbs
Good Mornings
5 x 5 @ 85kgs / 187lbs
- Joined
- Apr 24, 2011
- Messages
- 7,198
- Reaction score
- 8,439
CMS-MS Prep 3 W2D2
Bench
1 x 6 @ 67.5kgs / 148.5lbs
1 x 5 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 105kgs / 231lbs
2 x 2 @ 107.5kgs / 236.5lbs
1 x 1 @ 117.5kgs / 258.5lbs
1 x 1 @ 120kgs / 264lbs
1 x 1 @ 117.5kgs / 258.5lbs
1 x 3 @ 100kgs / 220lbs
1 x 5 @ 87.5kgs / 192.5lbs
1 x 7 @ 75kgs / 165lbs
Deadlift to Knee
1 x 3 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
4 x 2 @ 137.5kgs / 302.5lbs
Bent Over Row
5 x 8 @ 107.5kgs / 236.5lbs
Chest Supported T-Bar Row
1 x 10 @ 60kgs / 132lbs
3 x 10 @ 80kgs / 176lbs
2 x 10 @ 85kgs / 187lbs
Face Pulls
4 x 10 @ 40kgs / 88lbs
Hammer Curls
4 x 10 @ 18kgs / 39.6lbs
Bench
1 x 6 @ 67.5kgs / 148.5lbs
1 x 5 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 105kgs / 231lbs
2 x 2 @ 107.5kgs / 236.5lbs
1 x 1 @ 117.5kgs / 258.5lbs
1 x 1 @ 120kgs / 264lbs
1 x 1 @ 117.5kgs / 258.5lbs
1 x 3 @ 100kgs / 220lbs
1 x 5 @ 87.5kgs / 192.5lbs
1 x 7 @ 75kgs / 165lbs
Deadlift to Knee
1 x 3 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
4 x 2 @ 137.5kgs / 302.5lbs
Bent Over Row
5 x 8 @ 107.5kgs / 236.5lbs
Chest Supported T-Bar Row
1 x 10 @ 60kgs / 132lbs
3 x 10 @ 80kgs / 176lbs
2 x 10 @ 85kgs / 187lbs
Face Pulls
4 x 10 @ 40kgs / 88lbs
Hammer Curls
4 x 10 @ 18kgs / 39.6lbs
- Joined
- Apr 24, 2011
- Messages
- 7,198
- Reaction score
- 8,439
CMS-MS Prep 3 W2D3
Bench
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
3 x 2 @ 107.5kgs / 236.5lbs
2 x 2 @ 112.5kgs / 247.5
Squat
1 x 5 @ 85kgs / 187lbs
1 x 4 @ 102.5kgs / 225.5lbs
2 x 3 @ 120kgs / 264lbs
5 x 3 @ 137.5kgs / 302.5lbs
1 x 6 @ 85kgs / 187lbs
1 x 6 @ 102.5kgs / 225.5lbs
4 x 6 @ 110kgs / 242lbs
Push Press
1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs / 126.5lbs
2 x 3 @ 62.5kgs / 137.5lbs
5 x 3 @ 72.5kgs / 159.5lbs
Side Raises - 3 x 10 @ 12kgs / 26.4lbs
Front Raises - 3 x 10 @ 12kgs / 26.4lbs
Rear Delt Flyes - 3 x 10 @ 12kgs / 26.4lbs
Bench
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
3 x 2 @ 107.5kgs / 236.5lbs
2 x 2 @ 112.5kgs / 247.5
Squat
1 x 5 @ 85kgs / 187lbs
1 x 4 @ 102.5kgs / 225.5lbs
2 x 3 @ 120kgs / 264lbs
5 x 3 @ 137.5kgs / 302.5lbs
1 x 6 @ 85kgs / 187lbs
1 x 6 @ 102.5kgs / 225.5lbs
4 x 6 @ 110kgs / 242lbs
Push Press
1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs / 126.5lbs
2 x 3 @ 62.5kgs / 137.5lbs
5 x 3 @ 72.5kgs / 159.5lbs
Side Raises - 3 x 10 @ 12kgs / 26.4lbs
Front Raises - 3 x 10 @ 12kgs / 26.4lbs
Rear Delt Flyes - 3 x 10 @ 12kgs / 26.4lbs
- Joined
- Apr 24, 2011
- Messages
- 7,198
- Reaction score
- 8,439
Yesterday
CMS-MS 3 Prep 3 W2D4
Close Grip Bench
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
5 x 3 @ 95kgs / 209lbs
Rack Pull
1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
2 x 3 @ 137.5kgs / 302.5lbs
4 x 3 @ 155kgs / 341lbs
BB Shrugs
4 x 10 @ 115kgs / 253lbs
Plate Loaded Lat Pulldown
1 x 10 @ 60kgs / 132lbs per side
5 x 10 @ 85kgs / 187lbs per side
MTS Row Machine
1 x 10 @ 30 Per side
3 x 10 @ 35 prer side
Preacher Curl Machine
2 x 10 @ 30kgs / 66lbs
2 x 10 @ 35kgs / 77lbs
CMS-MS 3 Prep 3 W2D4
Close Grip Bench
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
5 x 3 @ 95kgs / 209lbs
Rack Pull
1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
2 x 3 @ 137.5kgs / 302.5lbs
4 x 3 @ 155kgs / 341lbs
BB Shrugs
4 x 10 @ 115kgs / 253lbs
Plate Loaded Lat Pulldown
1 x 10 @ 60kgs / 132lbs per side
5 x 10 @ 85kgs / 187lbs per side
MTS Row Machine
1 x 10 @ 30 Per side
3 x 10 @ 35 prer side
Preacher Curl Machine
2 x 10 @ 30kgs / 66lbs
2 x 10 @ 35kgs / 77lbs
- Joined
- Apr 24, 2011
- Messages
- 7,198
- Reaction score
- 8,439
CMS-MS Prep 3 W3D1
Bench
1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 100kgs / 220lbs
4 x 2 @ 115kgs / 253lbs
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
5 x 3 @ 107.5kgs / 236.5lbs
JM Press
4 x 10 @ 70kgs / 148.5lbs
Flyes
5 x 10 @ 18kgs / 39.6lbs
Tate Press
3 x 10 @ 18kgs / 39.6lbs
Tricep Pushdown
4 x 10 @ 30kgs / 66lbs
Squat
1 x 5 @ 85kgs / 187lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 120kgs / 264lbs
5 x 3 @ 137.5kgs / 302.5lbs
Good Mornings
5 x 5 @ 85kgs / 187lbs
Bench
1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 100kgs / 220lbs
4 x 2 @ 115kgs / 253lbs
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
5 x 3 @ 107.5kgs / 236.5lbs
JM Press
4 x 10 @ 70kgs / 148.5lbs
Flyes
5 x 10 @ 18kgs / 39.6lbs
Tate Press
3 x 10 @ 18kgs / 39.6lbs
Tricep Pushdown
4 x 10 @ 30kgs / 66lbs
Squat
1 x 5 @ 85kgs / 187lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 120kgs / 264lbs
5 x 3 @ 137.5kgs / 302.5lbs
Good Mornings
5 x 5 @ 85kgs / 187lbs
