Squat
60kg X 5
80kg X 5
100kg X 5
120kg X 5
137.5kg X 3
152.5kg X 1
80kg X 5 X 10 reps
SOHP
35kg X 5
40kg x 5
42.5kg X 5
47.5kg X 5
52.5kg X 5
60kg X 5
35kg X 5 X 10 reps
Front Plate Raises
10kg X 6 X 10 reps
Barbell Shrugs 60kg X 3 X 25 reps
Trapbar Shrugs 65kg X 15, 105kg X 4 X 8 reps...
Away for the next few days and don't know if I'll be able to get a gym session in, so did this quickly today:
Bench Press
60kg X 5
65kg X 5
70kg X 5
75kg X 5
85kg X 3
95kg X 1
50kg X 5 X 10 reps
Neckwork
Trapbar Deadlift
87.5kg X 5
127.5kg X 5
147.5kg X 5
157.5kg X 5
180kg X 3
200kg X 1
105kg X 5 X 10 reps
Barbell Curls
20kg X 5 X 15 reps
Hammer Curls
4 sets
SOHP
40kg x 5
45kg X 5
50kg X 5
52.5kg X 5
57.5kg X 3
65kg X 1
35kg X 5 X 10 reps
Front Plate Raises
10kg X 5 X 15 reps
Barbell Shrugs
60kg X 20
100kg X 8
100kg X 10
100kg X 8
100kg X 8
LISS Jogging 45m 31s
AM: Judo randori 1.5hrs
PM: Trapbar Deadlift
87.5kg X 5
107.5kg X 5
127.5kg X 5
147.5kg X 3
170kg X 3
190kg X 3
105kg X 5 X 10 reps
Barbell Curls
20kg X 5 X 12 reps
Band Pullaparts
5 X 20 reps
Building The Monolith? Nice - I've ran it a few times and was getting comments from people stating I was looking bigger / more muscular, which is always nice for the old ego! Was probably the strongest I've been too ( that's not really saying much though)
Hope you get something from it mate.
AM: Walking 36 minutes
PM: Walking 36 minutes
Squat
60kg X 5
80kg X 5
100kg X 5
105kg X 5
120kg X 5
137.5kg X 5
80kg X 5 X 10 reps
Front Squat
80kg X 6 X 3 reps
SOHP
40kg x 5
42.5kg X 5
45kg X 5
47.5kg X 3
55kg X 3
62.5kg X 3
35kg X 5 X 10 reps
Front Plate Raises
10kg X 5 X 12 reps
Barbell...
Trapbar Deadlift
85kg X 5
105kg X 5
125kg X 5
137.5kg X 5
157.5kg X 5
180kg X 5
105kg X 5 X 10 reps
Barbell Curls
20kg X 5 X 10 reps
Hammer Curls
3 X 20 reps
Sit-ups
5 X 10 reps
AM: Judo randori 1.5hrs
PM: Walking 40 minutes
SOHP
30kg X 5
40kg X 5
42.5kg X 5
45kg X 5
52.5kg X 5
57.5kg X 5
35kg X 5 X 10 reps
Barbell Shrugs
60kg X 10
80kg X 10
110kg X 5 X 10 reps
Front Plate Raises
10kg X 5 X 10 reps
Band Pullaparts 4 X 25 reps
Neckwork
Welcome, good luck with your training and reaching your goals. I'm also a (recreational) Judoka, I know you said it's a side activity, but how often do you train judo?
AM: LISS Jogging 30 minutes
PM: Squat
80kg X 5
100kg X 5
120kg X 5
130kg X 5
147.5kg X 3
165kg X 1
That's all I had time for this evening before I head off to work, will likely get another squat session in this week and then go onto more of a hypertrophy block.
Bench Press
60kg X 5
65kg X 5
70kg X 5
75kg X 5
85kg X 3
95kg X 8
100kg X 1
105kg X 1
100kg X 1
75kg X 5 X 5
Barbell Shrugs
100kg X 10, 10
120kg X 7, 7
130kg X 5
140kg X 10
Barbell Curls
20kg X 20, 20
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