RickWolf
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I have a feeling that my body will suffer a massive injury somewhere if i continue with this training regimen : I'm already 34, in decent shape, 91 kg with below 10% body fat. Yesterday was supposed to be deadlifting day. i couldn't do it, packed my things and went home to sleep.
MONDAY:
Squats : No knee wraps, no belt
1 x 6 x 100 kg
1 x 6 x 150 kg
1 x 6 x 170 kg
1 x 6 x 180 kg
1 x 6 x 190 kg
Front Squats :
3 x 8 x 130 kg
Stiff :
3 x 6 x 150 kg
TUESDAY:
Sumô Dumbbell Squat:
10x 15 x 80 kg
WEDNESDAY:
Deadlift : no belts, wraps , etc
1 x 5 170 kg
1 x 5 x 190 kg
1 x 5 x 210 kg
1 x 5 x 230 kg
Pull up wide stance:
3 x 8 x 10 kg (attached to my body)
Narrow Stance:
3 x 8 x 5 kg
Narrow stance with reversed grip:
3 x 8 x 0 kg
THURSDAY :
Standing Calf Raises
10 x 15 reps x 110 kg
Incline Bench :
4 x 8 x 120 kg
Bench Press :
4 x 8 x 110 kg
Dumbell Flyes
4 x 8 x 35 kg Dumbbells
Closed Chest Press Machine :
4 x 8 x some plates
FRIDAY :
Standing Calf raises:
10x15 reps x 100 kg
Leg Press :
5 x 10 x whathever feels heavy
Leg Extensions :
5 x 10 x whatever feels heavy
Leg Curls :
5 x 10 x W.F.H
SATURDAY:
Standing Calf Raises:
10 x 15 x 110 kg
Front Military Press Smith Machine:
4 x 8 x 80 kg
Back Military Press Smith Machine :
4 x 8 x 70 kg
Lateral Raises:
4 x 8 x 24 kg dumbbels
What is your opinion ?
MONDAY:
Squats : No knee wraps, no belt
1 x 6 x 100 kg
1 x 6 x 150 kg
1 x 6 x 170 kg
1 x 6 x 180 kg
1 x 6 x 190 kg
Front Squats :
3 x 8 x 130 kg
Stiff :
3 x 6 x 150 kg
TUESDAY:
Sumô Dumbbell Squat:
10x 15 x 80 kg
WEDNESDAY:
Deadlift : no belts, wraps , etc
1 x 5 170 kg
1 x 5 x 190 kg
1 x 5 x 210 kg
1 x 5 x 230 kg
Pull up wide stance:
3 x 8 x 10 kg (attached to my body)
Narrow Stance:
3 x 8 x 5 kg
Narrow stance with reversed grip:
3 x 8 x 0 kg
THURSDAY :
Standing Calf Raises
10 x 15 reps x 110 kg
Incline Bench :
4 x 8 x 120 kg
Bench Press :
4 x 8 x 110 kg
Dumbell Flyes
4 x 8 x 35 kg Dumbbells
Closed Chest Press Machine :
4 x 8 x some plates
FRIDAY :
Standing Calf raises:
10x15 reps x 100 kg
Leg Press :
5 x 10 x whathever feels heavy
Leg Extensions :
5 x 10 x whatever feels heavy
Leg Curls :
5 x 10 x W.F.H
SATURDAY:
Standing Calf Raises:
10 x 15 x 110 kg
Front Military Press Smith Machine:
4 x 8 x 80 kg
Back Military Press Smith Machine :
4 x 8 x 70 kg
Lateral Raises:
4 x 8 x 24 kg dumbbels
What is your opinion ?