soteyh's worklog

[soteyh]

Rpt week 4

Squat 115 x 8, 105 x 9
Leg curls 60 x 6, 55 x 6
Rdl 45 x 8, 50 x 8,8
Leg raises

Woohoo rep pr!

 

[soteyh]

Rpt week 4

Ohp 57.5 x 5, 50 x 5, 45 x 6
Bench 95 x 5, 85 x 6, 75 x 5
Dips 7,7,8
Lat raises

 

[soteyh]

Rpt week 4

Deadlift 135 x 2,5 120x5
Machine rows 65 x 10,10,10
Pull up 9, 5
Meadows rows- tried to do this for the first time.. need to have a look at mmore videos to get the form right....

 

[soteyh]

Rpt week 5

Squat 120 x 5, 110 x 5
Leg curls 60 x 8, 55 x 8
Leg raises 12,12,12
Rdl 60 x 8,8,8

 

[soteyh]

Wednesday workout

Rpt week 5

Ohp 57.5 x 6, 50 x 4, 45 x 5
Bench 95 x 4 +2(spot assists) 85 x 3
Dips 8,8,8
Lateral raises, lying lateral raises

 

[soteyh]

Yesterday's workout

Deadlift 135 x 6, 120 x 6
Machine rows 65 x 10,10,10
Pull up 9,5

Feeling down, think am coming down with a cold

 

[soteyh]

Rpt week 6

Squat 120 x 6, 110 x 6
Leg curls 60 x 8, 55 x 8
Rdl 60 x 8,8,8
Leg raises

 

[soteyh]

Rpt week 6

Deadlifts 140 x 5, 120 x 7
Pull ups 9, 5
Seated rows 70 x 8,8,8

 

[soteyh]

Monday's workout

Rpt week 7

Squat 125 x 3, 110 x 6
Leg curl 60 x 8, 55 x 7
Rdl 60 x 8,8,8
Leg raises

 

[soteyh]

Tuesday workout

rpt week 7

Bench 95 x 5, 100 x 1
dips 10,10,10
Ohp 60 x 2 50 x 6

Lateral raise

Lying lateral raise

 

[soteyh]

Rpt week 7

Deadlifts 140 x 4, 125 x 6
Seated rows 70 x 9,8,8
Meadows rows 10 x 8,8,8
Pull ups 9,5

 

[soteyh]

Rpt week 8

Squat 125 x 3, 110 x 7
Ohp 60 x 3, 50 x 6
Leg curls 60 x 8, 55 x 8

Lying lateral raise, lateral raise

 

[soteyh]

Rpt week 9

Squat 125 x 4, 115 x 4, 105 x 7
Leg curls 65 x 6, 60 x 8
Rdl 60 x 8, 70 x 8,7
Hanging leg raise 6,5,5

 

[soteyh]

Last week wed workout

Bench 100 x 2
Deadlift 140 x 2

First time, after so many years of lifting, I had a hot girl in yoga pants ask me to spot her... And after her workout even came to say goodbye to me... Too bad already married with two kids lolz

 

[soteyh]

Rpt week 9

ohp 60x3, 50 x 5
Bench 100 x 2, 90 x 5, 80 x 5
Dips 10,10,8
Lying lateral raise, lateral raise

 

[soteyh]

Rpt week

Deadlift 140 x 3, 125 x 6, 105 x10
Pull up 8,6
Rows 70 x 8,8,8

Going to take a week break and then go back to 531 . Just got a copy of beyond 531 and am feeling inspired.

Rpt was good program for these two months, cut two kg and maintained strength, with some pr on the early weeks.

 

[soteyh]

531 cycle 1 week 1

Squat 90 x 3, 102.5 x 3, 115 x 3+3, 120 x 2, (joker) 90 x 6,6,5

Ohp 45 x 3, 50 x 3, 57.5 x 3, 45 x 5,5,5

Pull ups 8,7,6

Starting with 531 again. Adding in joker sets here and there and first set last. Not logging the accessories.

 

[soteyh]

531 cycle 1 week 1

Bench 70 x 3, 80 x 3, 90 x 3+4, 95 x 2 ( joker) 70 x 8,8,5

Deadlift 105 x 3, 120 x 3, 132.5 x 3+1, 105 x 5,5,5

 

[soteyh]

531 cycle 1 week 2

Squat 82.5 x 5, 95 x 5, 107.5 x 5+5, 82.5 x 6,6,6

Ohp 42.5 x 5, 47.5 x 5, 55 x 5,4

Pull up 9,8,6

 

[soteyh]

531 cycle 1 week 2

Bench 65 x 5, 75 x 5, 85 x 5+4, 65 x 10,9,8
Dips 8,8,8,8
Barbell rows supinated 40 x 10,10,10