Search:

Type: Posts; User: Kong; Keyword(s):

Page 1 of 25 1 2 3 4

Search: Search took 0.05 seconds.

  1. Thread: Mac's Journal

    by Kong
    Replies
    1,191
    Views
    76,229

    Putting in some good work bud. Looking forward to...

    Putting in some good work bud. Looking forward to seeing the results of this Smolov Cycle.
  2. Replies
    1,941
    Views
    120,567

    Tuesday 21.04.15 - Push

    Starting again...again. Hopefully I'll be able to get some sessions in and make some progress...so weak!

    Flat BB Pause Bench
    60kg x 5
    60kg x 5

    Incline DB Bench
    15kg per hand x 8
    15kg per...
  3. Replies
    1,941
    Views
    120,567

    Friday 10.04.15 - Pull

    Starting from scratch...again...

    Deadlift
    80kg x 5
    80kg x 5
    80kg x 5

    Chest Supported DB Row
    17.5kg per hand x 8
    17.5kg per hand x 8
  4. Replies
    1,941
    Views
    120,567

    They just tell me to keep it light mate. Gonna...

    They just tell me to keep it light mate. Gonna stick to above 5 reps so as not to tax myself too much. I ended up with food poisoning today from a dodgy takeaway lastnight so looks like I'm written...
  5. Replies
    1,941
    Views
    120,567

    Tuesday 31.03.15 - Chest & Calves

    Flat BB Pause Bench
    20kg x 5
    40kg x 5
    60kg x 5
    65kg x 5
    70kg x 5

    Incline BB Bench
    50kg x 8
    50kg x 8
  6. Replies
    1,941
    Views
    120,567

    Saturday 28.03.15 - Lower Body

    Squats
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 5
    Had to stop here as I was really struggling for breath and getting dizzy after sets.

    SLDL
    20kg x 8
    40kg x 8
  7. Replies
    1,941
    Views
    120,567

    Friday 27.03.15 - Delts, Triceps, Biceps

    Military Press
    20kg x 5
    30kg x 5
    35kg x 5
    40kg x 5
    45kg x 5

    Close Grip Bench
    20kg x 8
    30kg x 8
  8. Replies
    1,941
    Views
    120,567

    Hello bud. Went back in hospital recently due to...

    Hello bud. Went back in hospital recently due to an irregular heartbeat (as fast as 130bpm sometimes), that's caused me to feel pretty ill and have a few weeks off training. Slowly starting to feel a...
  9. Thread: Greyskull LP

    by Kong
    Replies
    6
    Views
    860

    Hi Tom. I went for 5/3/1 with the Simplest...

    Hi Tom. I went for 5/3/1 with the Simplest Strength Template. I was enjoying it and the very manageable volume was good for me as I was dieting, and because I have health problems which can affect my...
  10. Replies
    1,941
    Views
    120,567

    Friday 13.03.14 - 3/5/1 Squat Week 4

    BB Squat
    30kg x 5
    35kg x 4
    40kg x 3
    42.5kg x 5
    52.5kg x 5
    62.5kg x 8
    52.5kg x 10

    SLDL
  11. Replies
    1,941
    Views
    120,567

    Thursday 12.03.14 - 3/5/1 Overhead Week 4

    Decided to try going for AMRAP with the deload weight's.

    Military Press (Deload)
    20kg x 5
    25kg x 4
    27.5kg x 3
    30kg x 5
    36kg x 5
    43.5kg x 10
    30kg x 12 (first set last)
  12. Replies
    1,941
    Views
    120,567

    Wednesday 11.03.14 - 3/5/1 Deadlift Week 4

    Again, repeating week 2...or trying as the case was.

    Deadlift (5's)
    40kg x 5
    60kg x 3
    80kg x 1
    106kg x 3...put my belt on round my upper midsection as my back was giving me grief, turns out...
  13. Replies
    1,941
    Views
    120,567

    Monday 09.03.14 - 3/5/1 Bench Week 4

    Repeating week 2 instead of doing a full deload, don't feel I need one.

    Flat BB Bench (5's)
    62.5kg x 5 (65%)
    72.5kg x 5 (75%)
    82.5kgx 5 (85%)
    62.5kg x 9 (65%, first set last)

    Close Grip...
  14. Replies
    1,941
    Views
    120,567

    Saturday 07.03.15 - 3/5/1 Squat Week 3

    Work sets listed only.

    BB Squat (5,3,1)
    80kg x 5 (75%)
    90kg x 3 (85%)
    101kg x 1 (95%)
    105kg (100%)
    Made sure to focus on depth and technique as my squatiing became a little off recently.
    ...
  15. Replies
    1,941
    Views
    120,567

    Friday 06.03.15 - 3/5/1 Military Press Week 3

    Military Press (5,3,1)
    30kg x 5
    35kg x 4
    43.5kg x 3
    55kg x 5
    62.5kg x 3
    68.5kg x 3...form was sloppy on the last rep, should have left it at 2.

    Incline Bench (Simplest Strength Template)...
  16. Replies
    1,941
    Views
    120,567

    Friday 06.03.15 - HIIT

    Decided to dust off the stationary bike and do some HIIT. Did a 5 minute warmup followed by 10 rounds of 30 seconds intense and 1 minute steady.
  17. Replies
    1,941
    Views
    120,567

    Thursday 05.03.15 - 3/5/1 Deadlift Week 3

    Deadlift (5,3,1)
    60kg x 5
    80kg x 3
    100kg x 1
    122.5kg x 5
    138.5kgx 3
    154.5kg x 2...tried using a narrower stance, messed my already lacking form up.
    162.5kg x 1 (extra single at 100% of...
  18. Replies
    1,941
    Views
    120,567

    Tuesday 03.03.15 - 3/5/1 Bench Week 3

    Flat BB Bench (5,3,1)
    37.5kg x 5
    48.5kg x 4
    58.5kg x 3
    72.5kg x 5
    82.5kg x 3
    92.5kg x 1
    96kg x 1 (Joker set)
    101kg x 1...(Joker set) lost my groove and ended up doing more of a 'bodybuilder...
  19. Replies
    1,941
    Views
    120,567

    Saturday 01.03.15 - 3/5/1 Squat & Overhead Week 2

    Been out of action most of the week with a bad stomach bug and my back's been giving me some problem's. Don't feel 100% today but needed to get out the house and get some blood flowing. Missed my...
  20. Replies
    1,941
    Views
    120,567

    Tuesday 24.02.15 - 3/5/1 Bench Week 2 (with Back & Hamstrings)

    Went to the Doctor's yesterday, he think's I have a small tear in the right side of my back so have to see a physio.

    Deadlift (5's)
    60kg x 5
    80kg x 4
    90kg x 1
    106kg x 5
    122.5kg x 5
    138.5kg x...
Results 1 to 20 of 500
Page 1 of 25 1 2 3 4