Heavy Lies the Crown

סקוואט 250-262.5-272.5
בנץ 130-140F-142.5
דדליפט 290-320F-320F

היה לא טוב, לא טוב בכלל.

חבל, הגיע הזמן להחליף את הוויסקי בוודקה.

נשקלתי 109.7קג.
שמתי אופנרים 250-130-290.

מחר מתחרה בין 10 ל14.
ראשל"צ, פיטנס לנד.

Squat 8*20kg, 4*61kg, 2*102kg
Paused bench press 8*20kg, 4*61kg, 2*91kg
Wide grip pulldown 33*40
Rope tri extension 33*15
Db hammer curls 33*7kg
Abs and obliques

109.7kg
20min

Babrell jumps 3*20,40,50 kg
Leg curls 6*16,32,48,64
Calf raises via smith 1*50*35kg
Back ext 1*50*BW
DB BP 20*15kg, 25kg, 35kg
Wide & thick grip pulldown 15*50, 10*90, 5*120
Seated machine row 1*30*30
Cable flys 30*15
Cable pullover 30*16
DB shrugs 30*15kg
Front raises 2*8*15kg
Lateral raises 2*12*15kg
Rope tri ext 12*30, 10*40, 8*50
Cable bi curls 12*30, 10*37.5, 8*45
Cable crunchs, DB side bend 1 set

108.8kg
45min

Squat w/wraps 210,240,260kg
Squat walkout 300kg
Paused bench press 3*102, 1*125, 1*143kg
Bench 10 sec hold 165kg
Deadlift 224,265,306kg

109.8kg
150min

DB BP 1*15*15kg, 3*12*32.5kg
Barbell jumps 2*20,60,90,90 kgs
Wide grip pulldown 10*60,75,90
Neutral grip machine row 15*45,45
Machine flys 15*48,64
Pullovers 2*10*24
Cable shrugs 1*20*60
DB front raises 2*10*15kg
DB lateral raises 2*10*17.5kg
Back ext 1*50 bw
Rope tri ext X cable bicep curls 3*10+10*45/37.5
Rev decline crunchs 1*6
Decline twists 1 set

109.5kg
55min

Squat w/wraps 2*2*155kg
Paused BP 1*1*140kg, hold w/160kg
Deadlift 1*102,143,184kg
Barbell rows 5*102,143,163
Pull ups 2,5,8,12,8,5
DB shrugs 3*33*13.5kg
Leg curls 6*24, 40, 48, 56, 64 | 50*16
DB OHP single hand 15*15kg, 12*20kg, 10*25kg
Facepulls 2*25*30
Cable tri ext 6*30,45,60,67.5, 3*75 | 20*30
Hammer curls 3*20*20kg
Hanging leg raises 1*5
DB side bend 12*25kg

109.3kg
140min

Barbell jumps 2*20,60,102,125 | 1*143,175 kg
DB BP 1*15*15kg, 4*15*30kg
Rev grip pulldown 15*45,60,75
Neutral grip machine row 10*45,60,75
Machine flys 3*15*48
Pullovers 2*10*24
Cable shrugs 1*30*45
DB front raises 3*12*12kg
DB lateral raises 3*12*15kg
Back ext 1*50 bw
Rope tri ext X cable bicep curls 4*10+10*37.5/30
Rev decline crunchs 1*6
Decline twists 1 set

108.9kg
60min

Pull ups 2,5,8,10,5
DB shrugs 4*10*20kg
Leg curls 6*24, 40, 48, 56 | 20*16,16,16
DB OHP single hand 2*20*20kg
Facepulls 4*10*30
Cable tri ext 6*30,45,60,67.5 | 20*30
Hammer curls 4*12*20kg
Hanging leg raises 1*5
DB side bend 12*25kg

107.2kg
55min

Squat w/wraps 1*1*245kg
Squat walkout 280kg, 300kg
Paused BP 1*2*132.5kg, hold w/155kg
Deadlift 1*1*300kg
Barbell rows 8*100,125, 145kg

108.4kg
105min