my strengthing up journal

[FFAF]

Stats -
Height - 6' 1"
Weight - 105kg
Age - 18

Lifts (Current max set @ START)-
Bench - 120kg x3
Squat - 140kg x3
Deadlift - ??? will update thursday
T-Bar row - 95kg x3 (not including bar weight)
Mill press - ???
Dips - ???

THE ROUTINE:
3 reps 6 sets

Day 1 [compunds]
Bench
Squat
Row

Day 4 [compunds]
Deadlift
Mill press
Dips

Day 6 [isolations 3x8]
Hammer curl
Skull crushers
Shrugs
Calf raises
abs

[FFAF]

Monday 21st April

Workout A

Bench:
110kg x3
112.5kg x3
115kg x3
117.5kg x3
120kg x3
120kg x2

Squat:
100kg x3
110kg x3
120kg x3
127.5kg x3
130kg x3
130kg x3

T-bar row:
80kg x3
85kg x3
87.5kg x3
90kg x3
92.5kg x3
95kg x3

Beast of a session.

Enjoyed squatting after very long time off.

[FFAF]

Thursday 24th april

B

Deads - really trying to work on form this time
100x3
110x3
115x3
125x3
135x3
140x3

Dips
BW+15x3
20
22.5x3
25x2
22.5x3
22.5x3

Military Press
60x3
65x3
67.5x3
67.5x2 Don't know why i couldnt do this set
65x3
67.5x3


Good session, just trying to find the right weights

[stephens_0n]

Some good lits, will keep an eye on this one

[stephens_0n]

1000 post

[FFAF]

[FFAF]

Friday 25th April

Iso

Hammer Curls 3x8 22.5kg

Skull crushers 46kgx8
48.5kgx8
51kgx8

Shrugs 65x8
72.5x8
77.5x8

Reverse Shrugs 3x8 95

Calf Raises 3x8 151


incline Sit Ups 4x20 BW+15

Obliques Side Bend 3x12 20 (Couldnt be bothered waiting for 25's)

Very good - Thought this would be an easy session. but was nakered at the end.

[MeshMan]

Your only 18 and moving weights this heavy? Very nice work dude .

[FFAF]

Quote

Your only 18 and moving weights this heavy? Very nice work dude .

Cheers mate, really appreciate that.

[BcfcChris]

Mate that bench weight is extremely impressive! Well done!