KnightTemplar Green(Goblin)Belt Platinum Member Joined Feb 10, 2009 Messages 55,024 Reaction score 35,613 Mar 13, 2024 #481 rikwebb said: Click to expand... @rikwebb , you son of a bitch!
rikwebb Black Belt Platinum Member Joined Apr 24, 2011 Messages 7,181 Reaction score 8,410 Mar 15, 2024 #482 CMS-MS Prep 1 W2D3 Bench 1 x 5 @ 75kgs / 165lbs 1 x 4 @ 90kgs / 198lbs 5 x 3 @ 105kgs / 231lbs Squat 1 x 5 @ 87.5kgs / 192.5lbs 1 x 4 @ 105kgs / 231lbs 2 x 3 @ 122.5kgs / 269.5lbs 5 x 3 @ 140kgs / 308lbs 1 x 5 @ 87.5kgs / 192.5lbs 1 x 4 @ 105kgs / 231lbs 4 x 4 @ 122.5kgs / 269.5lbs Push Press 1 x 5 @ 50kgs / 110lbs 1 x 4 @ 60kgs / 132lbs 2 x 4 @ 70kgs / 154lbs 5 x 3 @ 77.5kgs / 170lbs Side Raises - 4x 10 @ 12kgs / 26.4lbs Front Raises - 4 x 10 @ 12kgs / 26.4lbs Rear Delt Flyes - 4 x 10 @ 14kgs / 30.8lbs
CMS-MS Prep 1 W2D3 Bench 1 x 5 @ 75kgs / 165lbs 1 x 4 @ 90kgs / 198lbs 5 x 3 @ 105kgs / 231lbs Squat 1 x 5 @ 87.5kgs / 192.5lbs 1 x 4 @ 105kgs / 231lbs 2 x 3 @ 122.5kgs / 269.5lbs 5 x 3 @ 140kgs / 308lbs 1 x 5 @ 87.5kgs / 192.5lbs 1 x 4 @ 105kgs / 231lbs 4 x 4 @ 122.5kgs / 269.5lbs Push Press 1 x 5 @ 50kgs / 110lbs 1 x 4 @ 60kgs / 132lbs 2 x 4 @ 70kgs / 154lbs 5 x 3 @ 77.5kgs / 170lbs Side Raises - 4x 10 @ 12kgs / 26.4lbs Front Raises - 4 x 10 @ 12kgs / 26.4lbs Rear Delt Flyes - 4 x 10 @ 14kgs / 30.8lbs
rikwebb Black Belt Platinum Member Joined Apr 24, 2011 Messages 7,181 Reaction score 8,410 Mar 16, 2024 #483 CMS-MS Prep W2D4 Incline Bench 1 x 5 @ 60kgs / 132lbs 1 x 5 @ 70kgs / 154lbs 1 x 5 @ 80kgs / 176lbs 1 x 3 @ 90kgs / 198lbs 1 x 1 @ 100kgs / 220lbs 1 x 1 @ 105kgs / 231lbs (Pretty sure this is a PR) 1 x 3 @ 90kgs / 198lbs Deadlift 1 x 4 @ 90kgs / 198lbs 1 x 4 @ 110kgs / 242lbs 2 x 3 @ 130kgs / 286lbs 5 x 2 @ 140kgs / 308lbs Snatch Grip Rack Pulls 1 x 4 @ 60kgs / 132lbs 1 x 4 @ 90kgs / 198lbs 2 x 3 @ 110kgs / 242lbs 3 x 3 @ 120kgs / 264lbs BB Shrugs 4 x 10 @ 120kgs / 264lbs Plate Loaded Lat Pulldown 1 x 10 @ 60kgs / 132lbs per side 1 x 10 @ 80kgs / 176lbs per side 5 x 10 @ 92.5kgs / 203.5lbs MTS Row Machine 4 x 10 @ 45 per side Preacher Curl Machine 4 x 10 @ 35kgs / 77lbs
CMS-MS Prep W2D4 Incline Bench 1 x 5 @ 60kgs / 132lbs 1 x 5 @ 70kgs / 154lbs 1 x 5 @ 80kgs / 176lbs 1 x 3 @ 90kgs / 198lbs 1 x 1 @ 100kgs / 220lbs 1 x 1 @ 105kgs / 231lbs (Pretty sure this is a PR) 1 x 3 @ 90kgs / 198lbs Deadlift 1 x 4 @ 90kgs / 198lbs 1 x 4 @ 110kgs / 242lbs 2 x 3 @ 130kgs / 286lbs 5 x 2 @ 140kgs / 308lbs Snatch Grip Rack Pulls 1 x 4 @ 60kgs / 132lbs 1 x 4 @ 90kgs / 198lbs 2 x 3 @ 110kgs / 242lbs 3 x 3 @ 120kgs / 264lbs BB Shrugs 4 x 10 @ 120kgs / 264lbs Plate Loaded Lat Pulldown 1 x 10 @ 60kgs / 132lbs per side 1 x 10 @ 80kgs / 176lbs per side 5 x 10 @ 92.5kgs / 203.5lbs MTS Row Machine 4 x 10 @ 45 per side Preacher Curl Machine 4 x 10 @ 35kgs / 77lbs
rikwebb Black Belt Platinum Member Joined Apr 24, 2011 Messages 7,181 Reaction score 8,410 Mar 18, 2024 #484 CMS-MS Prep W3D1 Bench 1 x 5 @ 70kgs / 154lbs 1 x 4 @ 85kgs / 187lbs 2 x 3 @ 100kgs / 220lbs 6 x 3 @ 110kgs / 242lbs JM Press 4 x 10 @ 70kgs / 148.5lbs Flyes 5 x 10 @ 20kgs / 44lbs Tate Press 3 x 10 @ 20kgs / 44lbs Tricep Pushdown 2 x 10 @ 40kgs / 88lbs 2 x 10 @ 45kgs / 99lbs Squat 1 x 5 @ 87.5kgs / 192.5lbs 1 x 4 @ 105kgs / 231lbs 2 x 3 @ 122.5kgs / 269.5lbs 5 x 3 @ 140kgs / 308lbs 1 x 5 @ 87.5kgs / 192.5lbs 1 x 5 @ 105kgs / 231lbs 5 x 5 @ 122.5kgs / 269.5lbs Last edited: Mar 20, 2024
CMS-MS Prep W3D1 Bench 1 x 5 @ 70kgs / 154lbs 1 x 4 @ 85kgs / 187lbs 2 x 3 @ 100kgs / 220lbs 6 x 3 @ 110kgs / 242lbs JM Press 4 x 10 @ 70kgs / 148.5lbs Flyes 5 x 10 @ 20kgs / 44lbs Tate Press 3 x 10 @ 20kgs / 44lbs Tricep Pushdown 2 x 10 @ 40kgs / 88lbs 2 x 10 @ 45kgs / 99lbs Squat 1 x 5 @ 87.5kgs / 192.5lbs 1 x 4 @ 105kgs / 231lbs 2 x 3 @ 122.5kgs / 269.5lbs 5 x 3 @ 140kgs / 308lbs 1 x 5 @ 87.5kgs / 192.5lbs 1 x 5 @ 105kgs / 231lbs 5 x 5 @ 122.5kgs / 269.5lbs
rikwebb Black Belt Platinum Member Joined Apr 24, 2011 Messages 7,181 Reaction score 8,410 Mar 20, 2024 #485 CMS-MS Prep W3D2 Bench 1 x 8 @ 70kgs / 154lbs 1 x 7 @ 77.5kgs / 170.5lbs 1 x 6 @ 85kgs / 187lbs 1 x 5 @ 90kgs / 198lbs 1 x 4 @ 97.5kgs / 214.5lbs 2 x 3 @ 105kgs / 231lbs 2 x 2 @ 110kgs / 242lbs 2 x 1 @ 120kgs / 264lbs 2 x 2 @ 110kgs / 242lbs 2 x 3 @ 105kgs / 231lbs 1 x 4 @ 97.5kgs / 214.5lbs 1 x 6 @ 90kgs / 198lbs 1 x 8 @ 85kgs / 187lbs 1 x 10 @ 77.5kgs / 170.5lbs 1 x 12 @ 70kgs / 154lbs Deadlift 1 x 4 @ 90kgs / 198lbs 1 x 4 @ 110kgs / 242lbs 2 x 3 @ 130kgs / 286lbs 5 x 3 @ 147.5kgs / 324.5lbs Deadlift to Knee 1 x 4 @ 90kgs / 198lbs 1 x 4 @ 110kgs / 242lb 5 x 4 @ 130kgs / 286lbs Chest Supported Plate T-Bar Row 1 x 10 @ 60kgs / 132lbs 1 x 10 @ 80kgs / 176lbs 5 x 10 @ 92.5kgs / 203.5lbs Face Pulls 4 x 10 @ 42.5kgs / 93.5lbs Hammer Curls 4 x 10 @ 20kgs / 44lbs
CMS-MS Prep W3D2 Bench 1 x 8 @ 70kgs / 154lbs 1 x 7 @ 77.5kgs / 170.5lbs 1 x 6 @ 85kgs / 187lbs 1 x 5 @ 90kgs / 198lbs 1 x 4 @ 97.5kgs / 214.5lbs 2 x 3 @ 105kgs / 231lbs 2 x 2 @ 110kgs / 242lbs 2 x 1 @ 120kgs / 264lbs 2 x 2 @ 110kgs / 242lbs 2 x 3 @ 105kgs / 231lbs 1 x 4 @ 97.5kgs / 214.5lbs 1 x 6 @ 90kgs / 198lbs 1 x 8 @ 85kgs / 187lbs 1 x 10 @ 77.5kgs / 170.5lbs 1 x 12 @ 70kgs / 154lbs Deadlift 1 x 4 @ 90kgs / 198lbs 1 x 4 @ 110kgs / 242lbs 2 x 3 @ 130kgs / 286lbs 5 x 3 @ 147.5kgs / 324.5lbs Deadlift to Knee 1 x 4 @ 90kgs / 198lbs 1 x 4 @ 110kgs / 242lb 5 x 4 @ 130kgs / 286lbs Chest Supported Plate T-Bar Row 1 x 10 @ 60kgs / 132lbs 1 x 10 @ 80kgs / 176lbs 5 x 10 @ 92.5kgs / 203.5lbs Face Pulls 4 x 10 @ 42.5kgs / 93.5lbs Hammer Curls 4 x 10 @ 20kgs / 44lbs
rikwebb Black Belt Platinum Member Joined Apr 24, 2011 Messages 7,181 Reaction score 8,410 Mar 22, 2024 #486 CMS-MS Prep 1 W3D3 Bench 1 x 5 @ 70kgs / 154lbs 1 x 4 @ 85kgs / 187lbs 2 x 3 @ 100kgs / 220bs 6 x 3 @ 110kgs / 242lbs Squat 1 x 5 @ 87.5kgs / 192.5lbs 1 x 4 @ 105kgs / 231lbs 2 x 3 @ 122.5kgs / 269.5lbs 3 x 3 @ 140kgs / 308lbs 3 x 2 @ 147.5kgs / 324.5lbs 1 x 6 @ 87.5kgs / 192.5lbs 1 x 6 @ 105kgs / 231lbs 4 x 6 @ 112.5kgs / 2225.5lbs Push Press 1 x 5 @ 50kgs / 110lbs 1 x 4 @ 60kgs / 132lbs 2 x 4 @ 65kgs / 143lbs 4 x 4 @ 75kgs / 165bs Side Raises - 4x 10 @ 12kgs / 26.4lbs Front Raises - 4 x 10 @ 12kgs / 26.4lbs Rear Delt Flyes - 4 x 10 @ 14kgs / 30.8lbs
CMS-MS Prep 1 W3D3 Bench 1 x 5 @ 70kgs / 154lbs 1 x 4 @ 85kgs / 187lbs 2 x 3 @ 100kgs / 220bs 6 x 3 @ 110kgs / 242lbs Squat 1 x 5 @ 87.5kgs / 192.5lbs 1 x 4 @ 105kgs / 231lbs 2 x 3 @ 122.5kgs / 269.5lbs 3 x 3 @ 140kgs / 308lbs 3 x 2 @ 147.5kgs / 324.5lbs 1 x 6 @ 87.5kgs / 192.5lbs 1 x 6 @ 105kgs / 231lbs 4 x 6 @ 112.5kgs / 2225.5lbs Push Press 1 x 5 @ 50kgs / 110lbs 1 x 4 @ 60kgs / 132lbs 2 x 4 @ 65kgs / 143lbs 4 x 4 @ 75kgs / 165bs Side Raises - 4x 10 @ 12kgs / 26.4lbs Front Raises - 4 x 10 @ 12kgs / 26.4lbs Rear Delt Flyes - 4 x 10 @ 14kgs / 30.8lbs
rikwebb Black Belt Platinum Member Joined Apr 24, 2011 Messages 7,181 Reaction score 8,410 Mar 23, 2024 #487 CMS-MS Prep 1 W3D4 Deficit Deadlift 1 x 3 @ 90kgs / 198lbs 2 x 3 @ 110kgs / 242lbs 4 x 3 @ 117.5kgs / 258.5lbs Rack Pulls 1 x 4 @ 120kgs / 264lbs 1 x 4 @ 140kgs / 308lbs 2 x 4 @ 155kgs / 341lbs 4 x 3 @ 170kgs / 374lbs BB Shrugs 2 x 10 @ 117.5kgs / 258.5lbs 2 x 10 @ 120kgs / 264lbs Plate Loaded Lat Pulldown 1 x 10 @ 60kgs / 132lbs per side 1 x 10 @ 80kgs / 176lbs per side 5 x 10 @ 92.5kgs / 203.5lbs MTS Row Machine 4 x 10 @ 45 per side Preacher Curl Machine 2 x 10 @ 35kgs / 77lbs 2 x 10 @ 37.5kgs / 82.5lbs Pinwheel Curl 4 x 10 @ 14kgs / 30.8lbs Few Hours Later... Bench 1 x 6 @ 70kgs / 154lbs 1 x 6 @ 85kgs / 187lbs 2 x 6 @ 90kgs / 198lbs 3 x 6 @ 100kgs / 220lbs Incline Bench 1 x 4 @ 60kgs / 132lbs 1 x 4 @ 70kgs / 154lbs 1 x 4 @ 80kgs / 176lbs 3 x 3 @ 90kgs / 198lbs
CMS-MS Prep 1 W3D4 Deficit Deadlift 1 x 3 @ 90kgs / 198lbs 2 x 3 @ 110kgs / 242lbs 4 x 3 @ 117.5kgs / 258.5lbs Rack Pulls 1 x 4 @ 120kgs / 264lbs 1 x 4 @ 140kgs / 308lbs 2 x 4 @ 155kgs / 341lbs 4 x 3 @ 170kgs / 374lbs BB Shrugs 2 x 10 @ 117.5kgs / 258.5lbs 2 x 10 @ 120kgs / 264lbs Plate Loaded Lat Pulldown 1 x 10 @ 60kgs / 132lbs per side 1 x 10 @ 80kgs / 176lbs per side 5 x 10 @ 92.5kgs / 203.5lbs MTS Row Machine 4 x 10 @ 45 per side Preacher Curl Machine 2 x 10 @ 35kgs / 77lbs 2 x 10 @ 37.5kgs / 82.5lbs Pinwheel Curl 4 x 10 @ 14kgs / 30.8lbs Few Hours Later... Bench 1 x 6 @ 70kgs / 154lbs 1 x 6 @ 85kgs / 187lbs 2 x 6 @ 90kgs / 198lbs 3 x 6 @ 100kgs / 220lbs Incline Bench 1 x 4 @ 60kgs / 132lbs 1 x 4 @ 70kgs / 154lbs 1 x 4 @ 80kgs / 176lbs 3 x 3 @ 90kgs / 198lbs
rikwebb Black Belt Platinum Member Joined Apr 24, 2011 Messages 7,181 Reaction score 8,410 Mar 25, 2024 #488 CMS-MS Prep W4D1 Bench 1 x 5 @ 70kgs / 154lbs 1 x 4 @ 85kgs / 187lbs 2 x 3 @ 100kgs / 220lbs 2 x 3 @ 110kgs / 242lbs 2 x 2 @ 117.5kgs / 258.5lbs 1 x 2 @ 120kgs / 264lbs (2RM PR) 2 x 3 @ 110kgs / 242lbs JM Press 4 x 10 @ 70kgs / 148.5lbs Flyes 5 x 10 @ 20kgs / 44lbs Tate Press 3 x 10 @ 20kgs / 44lbs Tricep Pushdown 4 x 10 @ 45kgs / 99lbs Squat 1 x 5 @ 87.5kgs / 192.5lbs 1 x 4 @ 105kgs / 231lbs 2 x 3 @ 122.5kgs / 269.5lbs 7 x 3 @ 140kgs / 308lbs
CMS-MS Prep W4D1 Bench 1 x 5 @ 70kgs / 154lbs 1 x 4 @ 85kgs / 187lbs 2 x 3 @ 100kgs / 220lbs 2 x 3 @ 110kgs / 242lbs 2 x 2 @ 117.5kgs / 258.5lbs 1 x 2 @ 120kgs / 264lbs (2RM PR) 2 x 3 @ 110kgs / 242lbs JM Press 4 x 10 @ 70kgs / 148.5lbs Flyes 5 x 10 @ 20kgs / 44lbs Tate Press 3 x 10 @ 20kgs / 44lbs Tricep Pushdown 4 x 10 @ 45kgs / 99lbs Squat 1 x 5 @ 87.5kgs / 192.5lbs 1 x 4 @ 105kgs / 231lbs 2 x 3 @ 122.5kgs / 269.5lbs 7 x 3 @ 140kgs / 308lbs
golvmopp Always outnumbered, never outgunned @Brown Joined May 6, 2010 Messages 4,327 Reaction score 2,091 Mar 25, 2024 #489 Congrats on the rep PR on the bench! It's a great one to land!
rikwebb Black Belt Platinum Member Joined Apr 24, 2011 Messages 7,181 Reaction score 8,410 Mar 25, 2024 #490 golvmopp said: Congrats on the rep PR on the bench! It's a great one to land! Click to expand... Thanks man, it felt pretty good, comfortable almost.
golvmopp said: Congrats on the rep PR on the bench! It's a great one to land! Click to expand... Thanks man, it felt pretty good, comfortable almost.
MilkManUK Black Belt @Black Joined Sep 26, 2005 Messages 5,439 Reaction score 5,496 Mar 25, 2024 #491 You're killing it Rik! Well done mate
rikwebb Black Belt Platinum Member Joined Apr 24, 2011 Messages 7,181 Reaction score 8,410 Mar 27, 2024 #492 CMS-MS Prep W4D2 Bench 1 x 5 @ 70kgs / 154lbs 1 x 5 @ 85kgs / 187lbs 2 x 4 @ 100kgs / 220lbs 5 x 4 @ 105kgs / 231lbs Deficit Deadlift 1 x 3 @ 90kgs / 198lbs 2 x 3 @ 110kgs / 242lb 4 x 2 @ 130kgs / 286lbs Deadlift 1 x 4 @ 90kgs / 198lbs 1 x 4 @ 110kgs / 242lbs 2 x 3 @ 130kgs / 286lbs 3 x 3 @ 145kgs / 319lbs 1 x 2 @ 160kgs / 352lbs 1 x 2 @ 165kgs / 363lbs 1 x 2 @ 170kgs / 3lbs (2RM PR) Chest Supported Plate T-Bar Row 1 x 10 @ 60kgs / 132lbs 1 x 10 @ 80kgs / 176lbs 5 x 10 @ 92.5kgs / 203.5lbs Face Pulls 4 x 10 @ 45kgs / 99lbs Hammer Curls 4 x 10 @ 20kgs / 44lbs
CMS-MS Prep W4D2 Bench 1 x 5 @ 70kgs / 154lbs 1 x 5 @ 85kgs / 187lbs 2 x 4 @ 100kgs / 220lbs 5 x 4 @ 105kgs / 231lbs Deficit Deadlift 1 x 3 @ 90kgs / 198lbs 2 x 3 @ 110kgs / 242lb 4 x 2 @ 130kgs / 286lbs Deadlift 1 x 4 @ 90kgs / 198lbs 1 x 4 @ 110kgs / 242lbs 2 x 3 @ 130kgs / 286lbs 3 x 3 @ 145kgs / 319lbs 1 x 2 @ 160kgs / 352lbs 1 x 2 @ 165kgs / 363lbs 1 x 2 @ 170kgs / 3lbs (2RM PR) Chest Supported Plate T-Bar Row 1 x 10 @ 60kgs / 132lbs 1 x 10 @ 80kgs / 176lbs 5 x 10 @ 92.5kgs / 203.5lbs Face Pulls 4 x 10 @ 45kgs / 99lbs Hammer Curls 4 x 10 @ 20kgs / 44lbs
golvmopp Always outnumbered, never outgunned @Brown Joined May 6, 2010 Messages 4,327 Reaction score 2,091 Mar 27, 2024 #493 Congratulations on the second PR, homes! Good job catching your rhythm as of late!
KnightTemplar Green(Goblin)Belt Platinum Member Joined Feb 10, 2009 Messages 55,024 Reaction score 35,613 Mar 27, 2024 #494 rikwebb said: Thanks man, it felt pretty good, comfortable almost. Click to expand... Congrats on the Bench PR, brother! For truly it is written, in the Swoly Bible There is no God but Bench, and Curls are His Prophet(Gainz be upon Him) Last edited: Mar 27, 2024
rikwebb said: Thanks man, it felt pretty good, comfortable almost. Click to expand... Congrats on the Bench PR, brother! For truly it is written, in the Swoly Bible There is no God but Bench, and Curls are His Prophet(Gainz be upon Him)
rikwebb Black Belt Platinum Member Joined Apr 24, 2011 Messages 7,181 Reaction score 8,410 Mar 29, 2024 #495 CMS-MS Prep 1 W4D3 Bench 1 x 5 @ 70kgs / 154lbs 1 x 4 @ 90kgs / 198lbs 2 x 3 @ 100kgs / 220lbs 6 x 3 @ 110kgs / 242lbs Squat 1 x 5 @ 87.5kgs / 192.5lbs 1 x 4 @ 105kgs / 231lbs 2 x 3 @ 122.5kgs / 269.5lbs 5 x 3 @ 140kgs / 308lbs 3 x 2 @ 147.5kgs / 324.5lbs 1 x 5 @ 97.5kgs / 214.5lbs 1 x 4 @ 115kgs / 253lbs 5 x 3 @ 132.5kgs / 291.5lbs Push Press 1 x 5 @ 50kgs / 110lbs 1 x 4 @ 60kgs / 132lbs 2 x 4 @ 70kgs / 154lbs 4 x 3 @ 80kgs / 176lbs Side Raises - 4x 10 @ 12kgs / 26.4lbs Front Raises - 4 x 10 @ 12kgs / 26.4lbs Rear Delt Flyes - 4 x 10 @ 14kgs / 30.8lbs
CMS-MS Prep 1 W4D3 Bench 1 x 5 @ 70kgs / 154lbs 1 x 4 @ 90kgs / 198lbs 2 x 3 @ 100kgs / 220lbs 6 x 3 @ 110kgs / 242lbs Squat 1 x 5 @ 87.5kgs / 192.5lbs 1 x 4 @ 105kgs / 231lbs 2 x 3 @ 122.5kgs / 269.5lbs 5 x 3 @ 140kgs / 308lbs 3 x 2 @ 147.5kgs / 324.5lbs 1 x 5 @ 97.5kgs / 214.5lbs 1 x 4 @ 115kgs / 253lbs 5 x 3 @ 132.5kgs / 291.5lbs Push Press 1 x 5 @ 50kgs / 110lbs 1 x 4 @ 60kgs / 132lbs 2 x 4 @ 70kgs / 154lbs 4 x 3 @ 80kgs / 176lbs Side Raises - 4x 10 @ 12kgs / 26.4lbs Front Raises - 4 x 10 @ 12kgs / 26.4lbs Rear Delt Flyes - 4 x 10 @ 14kgs / 30.8lbs
rikwebb Black Belt Platinum Member Joined Apr 24, 2011 Messages 7,181 Reaction score 8,410 Mar 30, 2024 #496 CMS-MS Prep 1 W4D4 Deadlift 1 x 4 @ 90kgs / 198lbs 1 x 4 @ 110kgs / 242lbs 2 x 3 @ 130kgs / 286lbs 2 x 2 @ 145kgs / 319lbs 2 x 2 @ 155kgs / 341lbs Rack Pulls 1 x 4 @ 110kgs / 242lbs 1 x 4 @ 130kgs / 286lbs 2 x 3 @ 145kgs / 319lbs 1 x 3 @ 165kgs / 363lbs 1 x 3 @ 175kgs / 385lbs 2 x 3 @ 185kgs / 407lbs BB Shrugs 4 x 10 @ 120kgs / 264lbs Plate Loaded Lat Pulldown 1 x 10 @ 60kgs / 132lbs per side 1 x 10 @ 80kgs / 176lbs per side 5 x 10 @ 95kgs / 209lbs per side MTS Row Machine 1 x 10 @ 45 per side 3 x 10 @ 50 per side Preacher Curl Machine 2 x 10 @ 35kgs / 77lbs 2 x 10 @ 40kgs / 88lbslbs Pinwheel Curl 4 x 10 @ 14kgs / 30.8lbs
CMS-MS Prep 1 W4D4 Deadlift 1 x 4 @ 90kgs / 198lbs 1 x 4 @ 110kgs / 242lbs 2 x 3 @ 130kgs / 286lbs 2 x 2 @ 145kgs / 319lbs 2 x 2 @ 155kgs / 341lbs Rack Pulls 1 x 4 @ 110kgs / 242lbs 1 x 4 @ 130kgs / 286lbs 2 x 3 @ 145kgs / 319lbs 1 x 3 @ 165kgs / 363lbs 1 x 3 @ 175kgs / 385lbs 2 x 3 @ 185kgs / 407lbs BB Shrugs 4 x 10 @ 120kgs / 264lbs Plate Loaded Lat Pulldown 1 x 10 @ 60kgs / 132lbs per side 1 x 10 @ 80kgs / 176lbs per side 5 x 10 @ 95kgs / 209lbs per side MTS Row Machine 1 x 10 @ 45 per side 3 x 10 @ 50 per side Preacher Curl Machine 2 x 10 @ 35kgs / 77lbs 2 x 10 @ 40kgs / 88lbslbs Pinwheel Curl 4 x 10 @ 14kgs / 30.8lbs
rikwebb Black Belt Platinum Member Joined Apr 24, 2011 Messages 7,181 Reaction score 8,410 Apr 1, 2024 #497 CMS-MS Prep 2 W1D1 Bench 1 x 5 @ 70kgs / 154lbs 1 x 4 @ 85kgs / 187lbs 2 x 3 @ 100kgs / 220lbs 5 x 3 @ 112.5kgs / 247.5lbs 1 x 5 @ 77.5kgs / 170.5lbs 1 x 5 @ 92.5kgs / 203.5lbs 5 x 4 @ 105kgs/ 231lbs JM Press 4 x 10 @ 70kgs / 148.5lbs Flyes 5 x 10 @ 22kgs / 48.4lbs Tate Press 3 x 10 @ 22kgs / 48.4lbs Tricep Pushdown 2 x 10 @ 40kgs / 88lbs 2 x 10 @ 45kgs / 99lbs Squat 1 x 5 @ 87.5kgs / 192.5lbs 1 x 4 @ 105kgs / 231lbs 2 x 3 @ 122.5kgs / 269.5lbs 5 x 3 @ 142.5kgs / 313.5lbs
CMS-MS Prep 2 W1D1 Bench 1 x 5 @ 70kgs / 154lbs 1 x 4 @ 85kgs / 187lbs 2 x 3 @ 100kgs / 220lbs 5 x 3 @ 112.5kgs / 247.5lbs 1 x 5 @ 77.5kgs / 170.5lbs 1 x 5 @ 92.5kgs / 203.5lbs 5 x 4 @ 105kgs/ 231lbs JM Press 4 x 10 @ 70kgs / 148.5lbs Flyes 5 x 10 @ 22kgs / 48.4lbs Tate Press 3 x 10 @ 22kgs / 48.4lbs Tricep Pushdown 2 x 10 @ 40kgs / 88lbs 2 x 10 @ 45kgs / 99lbs Squat 1 x 5 @ 87.5kgs / 192.5lbs 1 x 4 @ 105kgs / 231lbs 2 x 3 @ 122.5kgs / 269.5lbs 5 x 3 @ 142.5kgs / 313.5lbs
rikwebb Black Belt Platinum Member Joined Apr 24, 2011 Messages 7,181 Reaction score 8,410 Apr 2, 2024 #498 CMS-MS Prep 2 W1D2 Bench 1 x 5 @ 70kgs / 154lbs 1 x 5 @ 85kgs / 187lbs 1 x 4 @ 100kgs / 214.5lbs 2 x 3 @ 107.5kgs / 236.5lbs 2 x 2 @ 115kgs / 253lbs 1 x 1 @ 120kgs / 264lbs 2 x 1 @ 122.5kgs / 269.5lbs 2 x 2 @ 115kgs / 253lbs 2 x 3 @ 107.5kgs / 236.5lbs 1 x 4 @ 100kgs / 220lbs 1 x 5 @ 92.5kgs / 203.5lbs 1 x 6 @ 85kgs / 187lbs 1 x 7 @ 77.5kgs / 170.5lbs 1 x 8 @ 70kgs / 154lbs Deficit Deadlift 1 x 3 @ 90kgs / 198lbs 2 x 3 @ 110kgs / 242lb 4 x 2 @ 120kgs / 264lbs Deadlift 1 x 4 @ 90kgs / 198lbs 1 x 4 @ 110kgs / 242lbs 2 x 3 @ 130kgs / 286lbs 2 x 3 @ 150kgs / 330lbs 4 x 2 @ 160kgs / 352 Chest Supported Plate T-Bar Row 1 x 10 @ 60kgs / 132lbs 1 x 10 @ 80kgs / 176lbs 5 x 10 @ 95kgs / 209lbs Face Pulls 4 x 10 @ 42.5kgs / 93.5lbs Hammer Curls 4 x 10 @ 20kgs / 44lbs
CMS-MS Prep 2 W1D2 Bench 1 x 5 @ 70kgs / 154lbs 1 x 5 @ 85kgs / 187lbs 1 x 4 @ 100kgs / 214.5lbs 2 x 3 @ 107.5kgs / 236.5lbs 2 x 2 @ 115kgs / 253lbs 1 x 1 @ 120kgs / 264lbs 2 x 1 @ 122.5kgs / 269.5lbs 2 x 2 @ 115kgs / 253lbs 2 x 3 @ 107.5kgs / 236.5lbs 1 x 4 @ 100kgs / 220lbs 1 x 5 @ 92.5kgs / 203.5lbs 1 x 6 @ 85kgs / 187lbs 1 x 7 @ 77.5kgs / 170.5lbs 1 x 8 @ 70kgs / 154lbs Deficit Deadlift 1 x 3 @ 90kgs / 198lbs 2 x 3 @ 110kgs / 242lb 4 x 2 @ 120kgs / 264lbs Deadlift 1 x 4 @ 90kgs / 198lbs 1 x 4 @ 110kgs / 242lbs 2 x 3 @ 130kgs / 286lbs 2 x 3 @ 150kgs / 330lbs 4 x 2 @ 160kgs / 352 Chest Supported Plate T-Bar Row 1 x 10 @ 60kgs / 132lbs 1 x 10 @ 80kgs / 176lbs 5 x 10 @ 95kgs / 209lbs Face Pulls 4 x 10 @ 42.5kgs / 93.5lbs Hammer Curls 4 x 10 @ 20kgs / 44lbs
rikwebb Black Belt Platinum Member Joined Apr 24, 2011 Messages 7,181 Reaction score 8,410 Apr 4, 2024 #499 CMS-MS Prep 2 W1D3 Bench 1 x 5 @ 70kgs / 154lbs 1 x 4 @ 85kgs / 187lbs 2 x 3 @ 100kgs / 220bs 3 x 2 @ 112.5kgs / 247.5lbs 3 x 2 @ 117.5kgs / 258.5lbs Squat 1 x 5 @ 97.5kgs / 214.5lbs 1 x 4 @ 115kgs / 253lbs 2 x 3 @ 132.5kgs / 291.5lbs 4 x 2 @ 150kgs / 330lbs 1 x 5 @ 87.5kgs / 192.5lbs 1 x 4 @ 105kgs / 231lbs 1 x 3 @ 125kgs / 275lbs 5 x 3 @ 140kgs / 308lbs Push Press 1 x 5 @ 50kgs / 110lbs 1 x 4 @ 60kgs / 132lbs 2 x 4 @ 70kgs / 154lbs 2 x 3 @ 80kgs / 176bs 2 x 2 @ 85kgs / 187lbs Side Raises - 4x 10 @ 12kgs / 26.4lbs Front Raises - 4 x 10 @ 12kgs / 26.4lbs Rear Delt Flyes - 4 x 10 @ 14kgs / 30.8lbs
CMS-MS Prep 2 W1D3 Bench 1 x 5 @ 70kgs / 154lbs 1 x 4 @ 85kgs / 187lbs 2 x 3 @ 100kgs / 220bs 3 x 2 @ 112.5kgs / 247.5lbs 3 x 2 @ 117.5kgs / 258.5lbs Squat 1 x 5 @ 97.5kgs / 214.5lbs 1 x 4 @ 115kgs / 253lbs 2 x 3 @ 132.5kgs / 291.5lbs 4 x 2 @ 150kgs / 330lbs 1 x 5 @ 87.5kgs / 192.5lbs 1 x 4 @ 105kgs / 231lbs 1 x 3 @ 125kgs / 275lbs 5 x 3 @ 140kgs / 308lbs Push Press 1 x 5 @ 50kgs / 110lbs 1 x 4 @ 60kgs / 132lbs 2 x 4 @ 70kgs / 154lbs 2 x 3 @ 80kgs / 176bs 2 x 2 @ 85kgs / 187lbs Side Raises - 4x 10 @ 12kgs / 26.4lbs Front Raises - 4 x 10 @ 12kgs / 26.4lbs Rear Delt Flyes - 4 x 10 @ 14kgs / 30.8lbs
rikwebb Black Belt Platinum Member Joined Apr 24, 2011 Messages 7,181 Reaction score 8,410 Apr 6, 2024 #500 CMS-MS Prep 2 W1D4 AM Deadlift to Knee 1 x 3 @ 92.5kgs / 203.5lbs 1 x 3 110kgs / 242lbs 2 x 3 @ 130kgs / 286lbs 4 x 3 @ 140kgs / 308lbs Rack Pulls 1 x 4 @ 130kgs / 286lbs 1 x 3 @ 150kgs / 330lbs 2 x 3 @ 170kgs / 374lbs 3 x 2 @ 190kgs / 418lbs Shrugs 4 x 10 @ 120kgs / 264lbs Plate Loaded Lat Pulldown 1 x 10 @ 60kgs / 132lbs per side 1 x 10 @ 80kgs / 176lbs per side 5 x 10 @ 95kgs / 209lbs per side MTS Row Machine 1 x 10 @ 45 per side 3 x 10 @ 50 per side Preacher Curl Machine 2 x 10 @ 35kgs / 77lbs 2 x 10 @ 40kgs / 88lbslbs Pinwheel Curl 4 x 10 @ 14kgs / 30.8lbs PM Bench 1 x 6 @ 70kgs / 154lbs 1 x 6 @ 85kgs / 187lbs 3 x 6 @ 95kgs / 209lbs 1 x 6 @ 100kgs / 220lbs 1 x 6 @ 105kgs / 231lbs Close Grip Bench 1 x 8 @ 70kgs / 154lbs 1 x 8 @ 80kgs / 176lbs 1 x 8 @ 85kgs / 187lbs
CMS-MS Prep 2 W1D4 AM Deadlift to Knee 1 x 3 @ 92.5kgs / 203.5lbs 1 x 3 110kgs / 242lbs 2 x 3 @ 130kgs / 286lbs 4 x 3 @ 140kgs / 308lbs Rack Pulls 1 x 4 @ 130kgs / 286lbs 1 x 3 @ 150kgs / 330lbs 2 x 3 @ 170kgs / 374lbs 3 x 2 @ 190kgs / 418lbs Shrugs 4 x 10 @ 120kgs / 264lbs Plate Loaded Lat Pulldown 1 x 10 @ 60kgs / 132lbs per side 1 x 10 @ 80kgs / 176lbs per side 5 x 10 @ 95kgs / 209lbs per side MTS Row Machine 1 x 10 @ 45 per side 3 x 10 @ 50 per side Preacher Curl Machine 2 x 10 @ 35kgs / 77lbs 2 x 10 @ 40kgs / 88lbslbs Pinwheel Curl 4 x 10 @ 14kgs / 30.8lbs PM Bench 1 x 6 @ 70kgs / 154lbs 1 x 6 @ 85kgs / 187lbs 3 x 6 @ 95kgs / 209lbs 1 x 6 @ 100kgs / 220lbs 1 x 6 @ 105kgs / 231lbs Close Grip Bench 1 x 8 @ 70kgs / 154lbs 1 x 8 @ 80kgs / 176lbs 1 x 8 @ 85kgs / 187lbs