Sunday 26 January 2014Deadlift (kg) warmup5 x 1905 x 2205 x 250 Bent Over Row (kg) 4 sets of 12 with 100kg Lat Pulldowns 4 sets of 10 Good Mornings 4 sets of 10 with 60kg Hanging Leg Raises 4 sets of 12 with BW Calves Notes:Motivation was very low but somehow I managed to hit the prescribed numbers on …

Thursday 23 January 2014Bench Press (kg) warmup6 sets of 6 x 115 Dips 4 sets of 12 x BW DB Flyes 4 sets of 12 x 20lbs  Triceps Pushdown 3 sets of 20 x half stack Notes:Strength wasnt there today, need to increase teh food.

It’s been a while since I completed the Coan/Phillipi Deadlift routine and I never made a proper review of it. So here it goes: Starting max: 260kg (I probably had a bit more in me since it was an easy max) Ending max: 290kg (true 1RM!) Time in between: 11 weeks. The program actually lasts 10 weeks but I had …

Tuesday 21 January 2014Low Bar Squat (kg) warmup5 x 1655 x 1853 singles at 205 Leg Press 5 sets 15 reps with 190kg Leg Curls  5 sets 15 reps Leg Extension 4 sets 12 reps  Calves various Abs Machine 4 sets 12 reps Notes:Lack of strength! Cutting seems to have started taking its toll. Awesome tshirt is awesome! and veinzzzzz

Sunday 19 January 2014 OHP (kg) 5 x 705 x 804 x 90 BTN Press 10 x 40kg2 sets of 6 with 60kg DB Shoulder Press 4 sets of 12 (first set with 25kgs, then reduced weight)  DB Lateral Raise 4 sets of 12 with 12.5kg Barbell Curls 4 sets of 12 with 40kg Preacher DB Curls 4 sets of …

Thursday 17 January 2014Deadlift (kg) warmup8 x 1858 x 2058 x 225 (didnt lock out the last rep) Bent Over Row (kg) 4 sets of 12 with 105kg Lat Pulldowns 4 sets of 10 with 70 Good Mornings 4 sets of 10 with 60kg Hanging Leg Raises 4 sets of 12 with BW Calves 5 sets Video: Notes:First day of …

Wednesday 16 January 2014Bench Press (kg) warmup6 sets of 6 x 115 Dips 4 sets of 10 x BW Crossover Flyes 4 sets of 12 x 7.5kg  Triceps Pushdown 5 sets of 20 x half stack Cardio: 10′ Elliptical Notes:I’ve been down with the flu the last couple of days and that’s why I haven’t updated my log… cause basically …

Wednesday 8 January 2014Low Bar Squat (kg) warmup8 x 1458 x 1658 x 185 Leg Press 5 sets 15 reps with 160kg Leg Curls  5 sets 15 reps Leg Extension 4 sets 12 reps  Calves various Abs Machine 4 sets 12 reps Notes:I’m basically following a 5/3/1 template but the philosophy is 8/5/3 as I need a change from higher …

Monday 6 January 2014 OHP (kg) 8 x 62.58 x 72.58 x 82.5 BTN Press 2 sets of 8 with 60kg DB Shoulder Press 4 sets of 12 (first set with 65lbs, then reduced weight)  DB Lateral Raise 4 sets of 12 with 12.5kg Barbell Curls 4 sets of 12 with 40kg Preacher Curls 4 sets of 10 with 28kg …

Sunday 5 January 2014Deadlift (kg) warmup3 x 222.53 x 242.53 x 262.5 Bent Over Row (kg) 4 sets of 12 with 100kg Lat Pulldowns 4 sets of 10 with 70 Good Mornings 4 sets of 10 with 80kg Hanging Leg Raises 4 sets of 12 with BW Calves 5 sets Cardio: 10′ Elliptical Notes:Even though I’m kinda sick deadlifts were …