Kotriz .:. Going the distance

Low Bar Squat (kg)
warmup
5 x 100
5 x 110
5 x 130
5 x 145

Leg Press
4 sets 10 reps with 360kg

Leg Extension
4 - 5 sets

Hammer Leg Curls Machine
4 sets x 12 with 110lbs

Abs
various

Notes:

Lots of knee pain! The weather isnt helping either so it is what it is... Back on track with 5/3/1... We'll see how it goes
 
Bench Press (kg)
warmup
5 x 100
5 x 120
3 sets x 4 with 130kg

4 sets of 10 with 80kg

Incline BB Press

3 sets of 12

Incline DB Flyes

4 x 12.5kg

Pec Deck

various

Crossover

2 sets

Curls

various
 
In for the new log. Good luck kotriz, I'll be following.
 
Ah, You.

ysss.gif



Hows it hanging, Kotriz?
 
Today’s workout consisted mainly of some light weights. Think of it as a deload. I hope I’ll sort things out in the upcoming future and have better workouts because lately my performance has gone to shiiiit. So here it goes:

Incline Bench Press (kg)
warmup
4 sets of 12 x 80

DB Press
4 sets of 12 x 65lbs

Incline DB Flyes
3 sets of 12 x 12.5kg

Pec Deck
various

Crossover
3 sets

Curls
various
 
Overhead Press (kg)
warmup
5 x 40
5 x 60
5 x 70
5 x 80
4 sets of 10 x 40kg

Behind the neck Press
2 sets of 8 x 40kg
2 sets of 10 x 20kg

Close Grip Bench Press
4 sets of 12 x 50kg

Seated DB Shoulder Press
various

Seated DB Side Lateral Raise
4 sets of 8 x 15kg

DB Rear Lateral Raise
4 sets of 12 x 12.5kg

DB Shrugs
various reps with 115/95/80lbs

Abs Machine
4 sets

notes:
redesigned my powerlifting site
your opinion is more than welcome!
 
I think I preferred the design / layout before. Content is still good, but for me, it looked a little more "hardcore" the way it was before. Just my opinion, of course.
 
MilkManUK said:
I think I preferred the design / layout before. Content is still good, but for me, it looked a little more "hardcore" the way it was before. Just my opinion, of course.
Click to expand...

I thought the same thing as well but I asked a few co-workers who are web designers and they said that it looks outdated so i made it a bit more modern and friendly. Added a smolov squat routine calculator as well! Yesterdays night workout:

Low Bar Squat (kg)

warmup
5 x 100
5 x 120
3 x 140
2 x 160
3 x 160

Goodmornings (kg)

4 sets of 10 with 60kg

Leg Press
4 sets 20 reps with 240kg

Leg Extension
4 – 5 sets

Lying Leg Curls
4 sets x 10

Abs
various
 
Bench Press (kg)
warmup
5 x 100
3 x 120
3 x 130
3 x 135
2 x 140
4 sets of 10 with 80kg

Incline DB Press
4 sets of 6-10 with 70lbs

Incline DB Flyes
3 sets of 10 with 15kg

Hammer Strength Bench Press
various

Crossover
3 sets

Triceps
various

Curls
various

Abs
various
 
Low Bar Squat (kg)

warmup
5 x 100
5 x 130
3 x 145
1 x 170

some reps with light weights

Goodmornings (kg)
4 sets of 10 with 60kg

Leg Press
various

Leg Extension
4 – 5 sets

Lying Leg Curls
4-5 sets x 10

Abs
various
 
In for heavy weights, curls and extreme jaktness.
 
JA! Long time no type, how are you?

yesterdays training:

Bench Press (kg)
warmup
5 x 100
5 x 115
5 x 125
5 x 130

4 sets of 10 with 80kg

Incline DB Press
4 sets of 10 with 50-70lbs

Dips
3 sets of 10 with BW

Hammer Strength Bench Press
various

Pec Deck
various

Crossover
various

Triceps
various

Biceps
various
 
Deadlift (kg)
warmup
5 x 100
5 x 140
5 x 180
5 x 200

4 sets of 10 with 100

Barbell Row

4 sets

Lat Pulldown

4 sets

Row Machine

4 sets
 
Overhead Press (kg)

warmup
5 x 40
5 x 60
3 x 70
3 x 80
3 x 90

4 sets of 10 x 40kg

Seated DB Shoulder Press
various

Seated DB Side Lateral Raise
4 sets of 10 x 15kg

DB Rear Lateral Raise
4 sets of 12 x 12.5kg

DB Shrugs
various reps

Abs Machine
4 sets
 
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