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#Post#: 8--------------------------------------------------
Shaun De Luer
DIR By: Deadman92
Date: December 2, 2019, 3:24 pm
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5x5 on Compound lifts,
Hypertrophy range on Accessory movements
Weight x Reps x Sets
Workout A - 21.11.2019
Back Squat
92kg x 5 x 5
Flat Bench Press
70kg x 5 x 5
Bent over row
40kg x 5 x 5
Barbell Shrug
80kg x 10 x 5
Tricep Pushdown
60kg x 8 x 3
Barball Bicep Curl
35kg x 8 x 2
35kg x 4 x 1 (failure)
Cable Crunches
40kg x 10 x 3
Notes:
First day back after 2 months off
#Post#: 9--------------------------------------------------
Re: Shaun De Luer
DIR By: Deadman92
Date: December 2, 2019, 3:38 pm
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Workout B - 24.11.2019
Back Squat
94kg x 5 x 5
Deadlift
94kg x 5 x 2
Bent over row
50kg x 5 x 5
Barbell Shoulder Press
40kg x 5 x 4
40kg x 6 x 1 (extra rep)
Lat Pulldown
70kg x 8 x 2
70kg x 6 x 1 (failure)
Close-grip Bench
50kg x 8 x 1 (too light)
60kg x 8 x 2
Barbell Bicep Curls
35kg x 8 x 1
35kg x 4 x 2 (failure)
Cable Crunches
45kg x 10 x 3
Notes:
Biceps performed worse than previous session. Fatigued from Rows
+ Lats?
#Post#: 10--------------------------------------------------
Re: Shaun De Luer
DIR By: Deadman92
Date: December 2, 2019, 3:45 pm
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Workout A - 26.11.2019
Back Squat
97kg x 5 x 5
Flat Bench Press
80kg x 5 x 5
Bent over row
55kg x 5 x 5
Barbell Shrug
85kg x 8 x 3
Tricep Pushdown
65kg x 8 x 3
Barball Bicep Curl
30kg x 10 x 2
30kg x 7 x 1 (failure)
Back Hyperextensions
65kg x 10 x 2
Cable Crunches
50kg x 10 x 3
Notes:
In attempt to break biceps plateau, lowered weight & more reps -
not successful.
#Post#: 11--------------------------------------------------
Re: Shaun De Luer
DIR By: Deadman92
Date: December 2, 2019, 3:51 pm
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Workout B - 28.11.2019
Back Squat
102kg x 5 x 5
Deadlift
104kg x 5 x 2
Bent over row
57.5kg x 5 x 5
Barbell Shoulder Press
41kg x 5 x 5
Lat Pulldown
70kg x 8 x 3
Close-grip Bench
60kg x 8 x 3
Barbell Bicep Curls
35kg x 10 x 1
35kg x 7 x 1 (failure)
35kg x 3 x 1 (failure)
Cable Crunches
55kg x 10 x 2
55kg x 12 x 1 (2 extra reps)
Notes:
Put weight up on biceps again & went to failure at first set
instead of 8 reps.
Will try 40kg soon and see if i can break plateau.
#Post#: 12--------------------------------------------------
Re: Shaun De Luer
DIR By: Deadman92
Date: December 2, 2019, 4:07 pm
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Workout A - 30.11.2019
Back Squat
104.5kg x 5 x 5
Flat Bench Press
82.5kg x 5 x 4
82.5kg x 4 x 1 (Fail last rep)
Bent over row
60kg x 5 x 5
Tricep Pushdown
67.5kg x 8 x 3
Notes:
Had to workout fasted, rushed and leave early.
Better than nothing i guess.
#Post#: 14--------------------------------------------------
Re: Shaun De Luer
DIR By: Deadman92
Date: December 3, 2019, 4:20 pm
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Workout B - 03.12.2019
Back Squat
107kg x 5 x 5
Deadlift
109kg x 5 x 2
Bent over row
60kg x 5 x 5
Barbell Shoulder Press
45kg x 5 x 5
Lat Pulldown
72.5kg x 8 x 2
72.5kg x 6 x 1 (failure)
Close-grip Bench
65kg x 8 x 3
Barbell Bicep Curls
40kg x 8 x 1
40kg x 4 x 2 (failure)
Cable Crunches
60kg x 10 x 2
55kg x 11 x 1 (1 extra reps)
Notes:
Feeling good.
Squat form starting to suffer a bit. Might stay around this
squat weight for a while until comfortable
#Post#: 20--------------------------------------------------
Re: Shaun De Luer
DIR By: Deadman92
Date: December 5, 2019, 4:23 pm
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Workout A - 05.12.2019
Back Squat
110kg x 5 x 5
Flat Bench Press
85kg x 5 x 5
Bent over row
63kg x 5 x 5
Barbell Shrug
90kg x 8 x 3
Tricep Pushdown
70kg x 8 x 3
Barball Bicep Curl
35kg x 8 x 2
35x 7 x 1 (failed last rep) FUCK SAKE
Back Hyperextensions
67.5kg x 10 x 2
Cable Crunches
62.5kg x 10 x 1
65kg x 10 x 2
Notes:
Well so much for keeping the squat weight the same, i just
couldnt be arsed finding small plates tbh,
Very tempted to go for a higher rep range on squat only though,
form hasnt been the greatest tbh.
#Post#: 28--------------------------------------------------
Re: Shaun De Luer
DIR By: Deadman92
Date: December 11, 2019, 3:48 pm
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Workout B - 8.12.2019
Back Squat
112.5kg x 5 x 5
Deadlift
110kg x 5 x 2
Bent over row
65kg x 5 x 5
Barbell Shoulder Press
47.5kg x 5 x 5
Close-grip Bench
70kg x 8 x 2
70kg x 7 x 1
Barbell Bicep Curls
33kg x 8 x 2
33kg x 7 x 1
Notes:
Using gook's gym. Thanks again
#Post#: 29--------------------------------------------------
Re: Shaun De Luer
DIR By: Deadman92
Date: December 11, 2019, 3:56 pm
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Workout B - 11.12.2019
Back Squat
82kg x 10 x 5
Deadlift
114kg x 5 x 2
Bent over row
55kg x 12/10/8/7/6
Barbell Shoulder Press
50kg x 5 x 4
50kg x 3 x 1
Lat Pulldown
75kg x 8 x 2
72.5kg x 6 x 1 (failure)
Close-grip Bench
75kg x 8 x 3
Barbell Bicep Curls
35kg x 8 x 3
Cable Crunches
70kg x 10 x 3 (+ 1 extra rep last set)
Notes:
Ok so i forgot that i done workout B the previous session and
only realised half way through but i may aswell just stick to
it.
Probably the reason my back muscles cramped up for 10 minutes
after deadlift (not fun).
Finally broke some PR's ive been aiming for on Bicep curls and
Shouler press.
Glad i done higher rep range on squats and bent over rows, feel
better form, will continue for a while.
#Post#: 33--------------------------------------------------
Re: Shaun De Luer
DIR By: Deadman92
Date: December 16, 2019, 6:00 pm
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Workout A - 12.12.2019
Back Squat
85kg x 12 x 5
Flat Bench Press
90kg x 5 x 2
90kg x 4 x 3
Bent over row
55kg x 10 x 3
55kg x 8 x 1
55kg x 6 x 1
Barbell Shrug
90kg x 12 x 1
90kg x 10 x 2
Tricep Pushdown
70kg x 10 x 3
Barball Bicep Curl
40kg x 8 x 1
40kg x 6 x 1
40kg x 4 x 1
Back Hyperextensions
70kg x 10 x 2
Cable Crunches
72.5kg x 10 x 2
72.5kg x 12 x 1
Notes:
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