BigLoz

[bigloz]

legs

squats

60kg x 15
100kg x 12
140kg x 10
200kg x 5
225kg x 5
250kg x 5 PB

leg curls

4 sets of 10

calf raise

3 sets of 20

[bigloz]

chest

bench

40kg x 15
60kg x 15
80kg x 10
100kg x 5
115kg x 5
130kg x 6 PB (yeah buddy, im such a crap bench presser but its improving )

after being happy about my pb i got up and felt some pain in my chest and now it hurts 2 breath

did a bit of bicep and grip work after that.

[bigloz]

events. crap 2day.

conans

200 x 1 lap
300 x 1 lap
360 x 1 lap

farmers hold 130kg x 58secs

18inch deads up 2 320 (felt ok)

nick was in great form again. man he has strong hands. i thought id set him a hard target with 58secs, but he went and beat it

Mr H was in great form 2day. he did 300kg on the conans for 1 1/4 laps
130 holds for 30secs

[bigloz]

back

lat pulldowns

55kg x 15
75kg x 12
90kg x 10
100kg x 10

deadlifts

60kg x 15
140kg x 10
220kg x 5
250kg x 5
300kg x 1
330kg x 0 (pullled easy up 2 knees but just start cant do that second part)
330kg x 0 |(same as above)

any ideas on how i can improve my 2nd part of the lift? 1 can pull 350 off the floor so i really want 2 work on the finnish.

power cleans

60kg x 5
80kg x 5
100kg x 5
100kg x 5

[Steve Gardener]

Would need to look at form etc. Possibly hitching style?

[bigloz]

no hitching 2day. i recorded the lift on my phone. i will show you on sat.

[cougarman]

You up early LOZ or going to bed late. 4.46am

[Steve Gardener]

Gonna be busy Saturday - 9 or 10 down.

[bigloz]

fridays workout

squats

60kg x 15
100kg x 12
140kg x 10
200kg x 5
240kg x 3
270kg x 2
280kg x 2

deadlifts

140kg x 15
200kg x 5
240kg x 10

500metre row - slow

[bigloz]

60kg x 15
100kg x 12
140kg x 10
200kg x 5
240kg x 3
270kg x 2
300kg x 1 PB (stupidly i tried a second rep and got stuck in the hole :doh )
370kg Just lifted this off the rack 2 see what it felt like.

22inch deads

200kg x 5
250kg x 3
300kg x 3
320kg x 1
350kg x 1
380kg x 1

bit pointless these. good for getting a feel of that type of weight tho.

happy with the squats. its moving in the right direction

[bigloz]

2days sesh

1 hand pinch

Table top wrist curls - never done these be4 - think i did 5 at 80kg. big pete was very good at these and Nick just kicked ass.

thick bar deads double over hand.

did 170kg but couldnt do 180kg. my new aim is 2 do 200kg with this lift.

barrel over head

85kg x 2,4, 8reps

crucifix
12kg x 53 secs 34secs

hold behind the back

160kg x 35secs

good 2 see big pete and dunkster down 2day

[Steve Gardener]

Ahem someone, with no warmup, kept up with Nick on the TTW/Curls...

[bigloz]

[bigloz]

Well 2day was my 1st day back in the gym since before xmas, so its time 2 start working hard and have a good year.

F/squats

1 x warm up set with the bar
100kg x 2 reps x 8sets

leg curl
60 x 10
70 x 8
80 x 6
60 x 15

SLDL

100kg x 10 x 3sets

DB shrugs

54kg x 20 x 3sets

barbell shrugs

100kg x 10
140kg x 8
180kg x 6

standing overhead tricep extensions
20kg x 10
40kg x 10
60kg x 8
30kg x 15

push downs

2 sets x 20 reps

1mile run

[bigloz]

3/1/07

standing press with mini bands

bar x 10
50kg x 5
70kg x 5
80kg x 3 press 2 push press
80kg x 3 p 2 pp
80kg x 1p 4pp

chins
1,2,1,2,1,2,1

DB bench

30kg x 10
35kg x 8
42kg x 7
23kg x 15

BB row
80kg x 10
100kg x 8
120kg x 6
80kg x 15

Dips 6 x bw
3 x 5kg
2 x 5kg

EZ curls

bar + 20kg x 10
+ 40kg x 8
+50kg x 5