HWZ Forums

Login Register FAQ Mark Forums Read

Vofzxy log: finally...

Like Tree50Likes
Reply
 
LinkBack Thread Tools
Old 17-10-2018, 03:38 PM   #676
Master Member
 
Join Date: May 2006
Posts: 4,344
narrow grip lat pull down
19kg x 10 x 3

pullup
10 x4

bench
30kg x10
40kg x 10

BB press
30kg x 10 x 5

db chest press
14kg x 10 x4, next round can go up ~20kg liao

db shoulder press
12kg x 10 x 4, next round can up too

single arm cable lat raise
L R L R L L R R
5kg x 10 each

cable fly
5kg x 10 x 4 sets top-down and bottom-up
but i think i need to relearn this technique liao, somehow its not working
vofzxy is offline   Reply With Quote
Old 19-10-2018, 02:45 PM   #677
Master Member
 
Join Date: May 2006
Posts: 4,344
lat pull down
20 kg x 10 x 3

bb press
bar x 10 x 2

front squat
40 kg x 10 x 2

back squat
40 kg x 10 x 2

db lat raise
4kg x 10 x 3

db front raise
4kg x 10 x 3


bulgarian split squat
10 x 3
vofzxy is offline   Reply With Quote
Old 22-10-2018, 12:44 PM   #678
Master Member
 
Join Date: May 2006
Posts: 4,344
DB TYI
3kg x10 x 3

cable row
30kg x 10
47 kg x 8 x 5
57 kg x 8

single arm cable row
12 kg x 8, gave the cable row machine to another guy
10 kg x 8 x3, standing

DL
bar x 10
40 kg x 8 x 3
50 kg x 8

landmine twist
bar x 12 x 3

back extension
10 x 3

hanging leg raise
8 x 3
vofzxy is offline   Reply With Quote
Old 25-10-2018, 09:51 AM   #679
Master Member
 
Join Date: May 2006
Posts: 4,344
snatch day
bar
30 kg
33 kg
38 kg
vofzxy is offline   Reply With Quote
Old 30-10-2018, 01:25 AM   #680
Master Member
 
Join Date: May 2006
Posts: 4,344
cable row
33 kg x 8, 10
47kg x 6 x 2
57kg x 6 x 2

ddeadlift
50 kg x 6 x 5

pull up
6 x 5

single arm cable row
8.75kg x 6 x 3

cable external rotation
1.25 kg x 10 x 3

face pull
10 kg x 10 x 3
vofzxy is offline   Reply With Quote
Old 14-11-2018, 12:27 AM   #681
Master Member
 
Join Date: May 2006
Posts: 4,344
finally after so long
a slip short proper workout

the usual stretching and warm ups

db TYI
2 kg x10 x 3

smith machine shoulder press
10kg x 10
15kg x10 x 3, drop set 10 kg x 10

smith machine behind the head press
bar x 10
5kg x 10 x 3
vofzxy is offline   Reply With Quote
Old 15-11-2018, 12:47 AM   #682
Master Member
 
Join Date: May 2006
Posts: 4,344
overhead squat
bar x 10 x 2

sntach
30 kg x 5 snatch + 3 power snatch x 3 sets
vofzxy is offline   Reply With Quote
Old 15-11-2018, 03:12 PM   #683
Master Member
 
Join Date: May 2006
Posts: 4,344
Cable row
47kg x 6 x 3
57kg x 6 x 2

Front squat
40kg. X 6 x 4

Cable external rotation
2.5 kg. X6 x 4

Face pull
5kg. X 10. X 3

Sent from Sony G8142 using GAGT
vofzxy is offline   Reply With Quote
Reply
Important Forum Advisory Note
This forum is moderated by volunteer moderators who will react only to members' feedback on posts. Moderators are not employees or representatives of HWZ. Forum members and moderators are responsible for their own posts.

Please refer to our Terms of Service for more information.


Thread Tools

Posting Rules

Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On