soteyh's worklog

[soteyh]

531 cycle 1 week 3

Bench 80 x 5, 90 x 3, 100 x 1+1, 80 x 6,5
Rows 65 5x5
Dips bodyweight 4x10
Single arm machine rows 40 kg per side 4x8
Plate loaded lateral pull down 80kg x 8

A bit disappointed at the bench, thought I could squeeze out another rep. Ah well, another day...

 

[soteyh]

531 cycle 1 week 3

Squat 105 x 5, 115 x 3, 125 x 1+3, 105 x 6,6,5

Leg press 5pps 3x8
Leg curl 60, 4x8
Leg extensions 65, 3x8
Triceps push down 30 3x8
Bicep dumbbell.curls 16 2x7

 

[soteyh]

531 cycle 1 week 3

Ohp 50 x 5, 55 x 3, 60 x 1+1
Deadlift 110 x 5, 125 x 3, 140 x 1+2

Sprained my back again! Sianz really feel like every time I get one step forward, it's two steps back.

Or maybe just getting old

 

[soteyh]

531 cycle 2 week 1

Bench 72.5 x 5, 82.5 x 5, 92.5 x 5, 100 x 1, 72.5 x 9,6

Pull ups 9,8,6
One arm rows machine 40 per side 4x10
Dips 4x10

 

[soteyh]

Ketotop and doing lots of rolling for the back. Hopefully will be back in action soon...

 

[soteyh]

531 cycle 2 week 1

Squat 100 x 5, 110 x 5, 120 x 5, 100 x 10,7,5

Leg press machine 100 x 8, 110 x 8, 130 x 8
Leg curls 60 8,8,7,8
Leg extensions 65 8,8,8

 

[soteyh]

531 cycle 2 week 1

Deadlift 105 x 3, 115 x 3, 125 x 5
Ohp 47.5 x 5, 52.5 x 5, 60 x 3
Bench 82.5 x 3, 92.5 x 3, 100 x 2

Lateral raise 10 4x10
Machine rows

 

[soteyh]

Went back to safra energy one, only 2.65 per entry! Must be sg50 offer

 

[soteyh]

531 cycle 2 week 2

Squat 100 x 3, 110 x 3, 125 x 3+1, 130 x 2, 100 x 10,8
Hack squats, leg curls, leg extensions

 

[soteyh]

531 cycle 2 week 3

Bench 82.5 x 5, 92.5 x 3, 102.5 x 1+1, 82.5 x 6,6,5

Dips 4x10
Bent over rows 60 5x5
One arm machine rows 40 per side 4x10
Pull ups 6

 

[soteyh]

531 cycle 2 week 2

Ohp 50 x 3, 55 x 3, 60 x 3, 50 x 5
Deadlifts 100 x 3, 115 x 3, 125 x 3, 140 x 3, 110 x 5,4
Lateral raises 10 1x10, 12 2x10
Lying lateral raises 10 1x10, 12 2x10
Pull up 7

 

[soteyh]

531 cycle 2 week 3

Squats 110 x 5, 120 x 3, 130 x 1+2, 110 x 5,4,4

Leg press 5pps 3x8
Leg curls 60 4x8
Leg extension 65 3x8

Legs felt really pumped after all that....

 

[soteyh]

531 cycle 3 week 1

Bench 75x5,85x5,95x5+1
Paused bench 75x5,5,4
Bent over barbell 65 5x5
Dips 4x10
Plate loaded lat pull downs 80 3x8
Plate loaded row 90 4x8

 

[soteyh]

531 cycle 2 week 3

Ohp 50x5, 55x3, 62.5x0 fail, 50x4
Deadlift 100x3, 110x5, 130x3, 145x1+1


Short workout

 

[soteyh]

531 cycle 3 week 2

Bench 80x3, 90x3, 100x3+1

Paused bench 80x5,5,4
Dips 4x10
Bent over rows 65 5x5
One armed machine plate loaded rows 45 4x8
Plate loaded lat pull down 80 2x8

 

[soteyh]

531 cycle 3 week 1

Squat 100x5, 112.5x5, 125x4
Paused squat 100x5,5,5
Leg press 5pps 3x8
Leg curls 65 3x8, 60 1x8
Leg extensions 65 3x8

Bicep curls 16 3x8
Hammer curls 10 2x10
Triceps cable push down 30 3x8

 

[soteyh]

531cycle 3 week 1

Ohp 45x5,50x5,55x5+1
Deadlift 100x5,115x5,130x5+1,100x10

Lateral raise 10 3x10

 

[soteyh]

531 cycle 3 week 3

Bench 85x5, 95x3, 105x1+1

Paused bench 85 x5,4,3
Brent over barbell rows 67.5 5x5
Plate loaded lat pull down 80 3x8
Plate loaded one arm rows 90 4x8
Dips 4x11

 

[soteyh]

531 cycle 3 week 2

Squat 105x3, 117.5x3, 130x3
Paused squat 105x5 100x5,6
Leg press 5.5pps 3x8
Leg extension 65 3x8
Leg curls 65 3x8

Dumbbell bicep curls 16x8,8 18x6

 

[soteyh]

531 cycle 3 week 3

Ohp 50x3, 55x3, 60x3+1
Deadlift 110x3, 125x3, 140x3, 100x11
Lateral raise 12 3x8