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Strength gains 2016

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Re: Strength gains 2016

Post by CCTommy on Mon Sep 26, 2016 1:02 pm

26 september

military press 38kg 1x15, 61kg 1x9, 64kg 1x7, 1x5, 1x6
dumbell side raises 12kg 1x20, 15kg 2x15, 1x10
rear delt raises 15kg 3x15

close grip bench press 51kg 1x20, 60kg 3x15,
lying tricep extension 28kg 1x20, 38kg 2x10

got my barbell stand today :)
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Re: Strength gains 2016

Post by Brahma Bill on Tue Sep 27, 2016 12:57 am

Barbell stand? Is that like a Power Rack?
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Re: Strength gains 2016

Post by CCTommy on Tue Sep 27, 2016 10:44 am

Brahma Bill wrote:Barbell stand? Is that like a Power Rack?

It holds the bar when i do bench press, squat, etc =)
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Re: Strength gains 2016

Post by CCTommy on Tue Sep 27, 2016 11:54 am

27 september

barbell curl 38kg 1x8, 46kg 1x8, 50kg 3x3, 1x4,
one arm dumbbell curl, R:22kg 1x6,2x4 L: 22kg 1x6,2x4
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Re: Strength gains 2016

Post by CCTommy on Wed Sep 28, 2016 10:29 am


28 september

pullups 4x8, +12kg 3x3
bw row with rings 2x12,1x10
full bridge 3set
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Re: Strength gains 2016

Post by CCTommy on Thu Sep 29, 2016 11:36 am

29 september

Dips 1x25, 1x15,
Ring dips 2x8, +12kg 1x5
weighted pushups 1x6, 2x4, 1x5

pistol squat, R: 2x6, L:2x6,
barbell squat 60kg 4x12
raised hamstring bridge 2x12 each leg
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Re: Strength gains 2016

Post by CCTommy on Tue Oct 04, 2016 10:49 am

4 oktober

military press 51kg 1x12, 63kg 1x8,1x7,2x6
lateral dumbbell side raises 12kg 3x20
standing rear delt dumbell raises 12kg 3x20

Standing one arm tricep extension , R: 12kg 1x16,15kg 3x10 L:12kg 1x16, 15kg 3x10,
diamond pushups 3x12,1x15
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Re: Strength gains 2016

Post by CCTommy on Wed Oct 05, 2016 11:30 am


5 oktober

Pullups +12kg 3x5, bw 1x10, 1x6
bw ring rows -feet on bench 1x7, 2x6
kb swing 20kg 1x20kg
dumbbell swing 32,5kg 3x12,
full bridge 2set

barbell curl 38kg 1x12,1x10,1x8,1x6 short rest
reverse barbell curl 28kg 1x6, 18kg 2x12
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Re: Strength gains 2016

Post by CCTommy on Thu Oct 06, 2016 11:54 am

6 oktober

bench press 80kg 1x12, 100kg 1x5,4,3
incline dumbbell press 35kg 1x12, 40kg 1x6,1x5
cc 25kg 1x15, 30kg 2x10
Shrugs with dumbbells 34kg 2x15

barbell squat 80kg 1x10, 90kg 3x5, 1x3
leg extension 91kg 3x15, seated leg curl 57kg 3x12

Got a gym membership today, ive missed bench, deadlift and squat
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Re: Strength gains 2016

Post by CCTommy on Tue Oct 11, 2016 10:05 am

11 oktober

Seated military press 70kg 1x10, 80kg 1x6, 1x3+2
One arm dumbell press, 27,5kg 1x8,7 each arm
shrugs 50kg 2x20, 80kg 2x15
machine lateral raise 59kg 1x20, 73kg 2x13, 1x12
face pulls 3set

close grip bench press , 60kg 1x12, 80kg 3x6
pushdowns 40kg 1x15, 50kg 1x12, 60kg 2x10
overhead rope extension 35kg 3x10
lying tricep extension with ez bar 30kg 2x8

seated calf raises 45kg 5x10
standing calf raises 2set
leg press calf raises 2set
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Re: Strength gains 2016

Post by CCTommy on Thu Oct 13, 2016 8:47 am

12 oktober

Deadlift 120kg 3x5 crappy technique
Pullups 3x8
Lat pulldowns 60kg 1x12, 70kg 1x12
Compound row 84kg 1x12, 91kg 1x10, 98kg 1x8

cabe curl 45kg 1x12, 55kg 1x8, 60kg 1x7, 75kg 1x3
Scott curl, R: 12,5kg 2x12 L: 12,5kg 2x12
wrist curl 30kg 3x10
reversed wrist curl 3 set
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Re: Strength gains 2016

Post by CCTommy on Mon Oct 17, 2016 12:00 pm

13 oktober

Bench press 80kg 1x10, 100kg 1x5, 105kg 1x2, 110kg 1x1, 112,5kg 1x1, 100kg 1x3
Dips +20kg 1x10, +35kg 1x4, +20kg 1x8
dumbbell fly 17,5kg 1x12, 20kg 1x12

Back squat 80kg 4x5
leg press 220kg 2x6, 1x8
leg extension 98kg 2x12
seated leg curl 43kg 1x20, 57kg 2x12
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Re: Strength gains 2016

Post by CCTommy on Mon Oct 17, 2016 12:04 pm

17 oktober

Military press 50kg 1x10, 70kg 1x4, 3x3, 75kg 1x1, 70kg 1x3, 60kg 1x8, 1x6
lateral dumbbell side raises 12,5kg 1x20, 15kg 2x12
face pulls 35kg 1x15, 45kg 1x15, 55kg 1x15, 65kg 1x15
shrugs 50kg 1x25, 80kg 3x15

lying tricep extension 30kg 1x15, 40kg 1x8, 2x6
standing one arm overhead tricepetension ,15kg 2x8, 1x5, 1x6
pushdowns 3 set
seated calf raisaes 40kg 5x10

Getting my strength back in military press :)
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Re: Strength gains 2016

Post by CCTommy on Tue Oct 18, 2016 1:25 pm

18 oktober

Deadlift 150kg x3, 160kg x2, 170kg x1, 150kg x3
Pullups 3x8
lat pulldown machine 3 set
barbell row 50kg 1x12, 70kg 2x10, 1x8

barbell curl 50kg 2,2,2,2 40kg 1x8,6,4
rope curl 3set
one arm koncentration curl 3-4set

then i did some forearm work
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Re: Strength gains 2016

Post by CCTommy on Thu Oct 20, 2016 3:51 pm

20 oktober


Bench press 100kg x3, 110kg x 1, 115kg 1,1,1 100kg 1x6
Dips bw 1x15, +20kg 1x11, +30kg 1x6
back squat 80kg 2x5, 1x4, 1x5 , 90kg 2,1 60kg 1x10 ass to the grass

my legs are weeeeak
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Re: Strength gains 2016

Post by CCTommy on Tue Oct 25, 2016 1:55 pm

25 oktober


Military press 70kg 1x4, 2x3
machine lateral raise 64kg 1x20, 2x15
face pulls 35kg 3x15
shrugs 3x15 40kg dumbbells

Close grip bench press 70kg 1x12, 80kg 1x8,7,6
Lying tricep extension 28kg 1x15, 38kg 2x6

Calf-raises 5 set
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Re: Strength gains 2016

Post by CCTommy on Wed Oct 26, 2016 4:26 pm

26 oktober

Deadlift 4x5 120kg, overhand grip
Pullups 3x8
Lat pulldowns 75kg 2x10
Seated cable row 60kg 1x12, 75kg 1x12, 85kg 1x12

5-7sets of bicep curls
4-5sets of wrist curls
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Re: Strength gains 2016

Post by CCTommy on Thu Oct 27, 2016 1:27 pm


27 oktober

Bench press 100kg 1x3, 110kg 1x1, 120kg 1x1, 110kg 2x2, 100kg 1x6,1x5
Vertical chest press machine 105kg 1x10, 118kg 1x6, 1x5
Chest fly 2set

Back squat 80kg 1x10, 2x7, 1x5
Leg extension 105kg 3x10
Leg curl 3set

Happy with 120kg at the bench press, getting closer to my pb.
My squats was stronger today to
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Re: Strength gains 2016

Post by CCTommy on Mon Nov 07, 2016 1:51 pm

7 november

hspu with ph 2,2,1,1,1
hespu 7,6,6
dumbbell lateral side raises 12,5kg 2x25
rear delt dumbbell row , R:22KG 2X15 L:22KG 2X15,

diamond pushups, bw 1x20, +20kg 1x12, +30kg 1x6, +20kg 1x12
tricep dips 1x10,2x9

good workout.. havent logged all workouts latley
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Re: Strength gains 2016

Post by CCTommy on Tue Nov 08, 2016 5:12 pm

8 november

deadlift 110 1x5, 130 2x3, 140 1x3, 150, 1x3, 160 1x3
Pullups 9,10,8,7
Compound row 71 1x15, 105 1x8, 111 1x8, 71 1x10

Barbell curl 40 1x8, 50 1x1, 45 1x4, 1x5
Alternating dumbbell curl 20kg 1x7, 1x6
wrist curl R:17,5 1x14,1x12,1x13 L: 17,5 1x14,1x12,1x13
wrist roll 3set

First time trying the hook grip on deadlift
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Re: Strength gains 2016

Post by CCTommy on Thu Nov 10, 2016 4:09 pm

10 november

bench press 100kg x2, 110x3,3, 115x1, 100x6
Dips +20kg 1x11, +35kg 1x6,1x4

back squat 110 1x2 PB, 1x1, 90 1x6,1x7,2x6
leg extension 119 1x8, 2x12
leg curl 59 2x10, 50 1x10
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Re: Strength gains 2016

Post by CCTommy on Mon Nov 14, 2016 1:12 pm

14 november

Military press 70kg 2x5,1x4, 1x3, 50kg 1x16
One arm side-raises with cable, R:10kg 3x15 L:10kg 3x15
face pulls 40kg 1x15, 50kg 2x12
dumbbell shrugs 27,5kg 3x20

Close grip bench press 80kg 1x10, 90kg 1x6,1x5, 80kg 1x8
Pushdowns 50kg 1x15, 65kg 1x11, 75kg 1x6
One arm overhead tricepextension, R:15kg 2x7, 1x5 L:15kg 2x7,1x5
Bw tricepextension 3x9
Seated calf-raises 35kg 1x12, 40kg 3x7, 35kg 1x12
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Re: Strength gains 2016

Post by CCTommy on Tue Dec 06, 2016 10:35 am

6 december

hespu 10,7,5,5,4,5,4
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Re: Strength gains 2016

Post by CCTommy on Thu Dec 08, 2016 11:30 am

8 december

Ring dips 7x10
one leg squat, L:6,4,3,4,3 R:6,4,3,4,3
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Re: Strength gains 2016

Post by CCTommy on Mon Dec 12, 2016 11:06 am

12 december

Hespu 10
Hspu with pushup handels 2,1,1,1,1,1
Hespu 5,5,5

Diamond pushups 3x20, 2x12,
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Re: Strength gains 2016

Post by CCTommy on Tue Dec 13, 2016 10:01 am

13 december

close grip chinups 4x8
Neutral grip pullups 2x8, 1x6
close grip pullups 3x5

bw row with rings 4x12

One arm koncentraion curl, R: 12kg 1x10, 1x8 L: 12kg 1x10 1x8 short rest
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Re: Strength gains 2016

Post by Brahma Bill on Tue Dec 13, 2016 10:59 pm

looks like your back to training at home. Tired of the gym?
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Re: Strength gains 2016

Post by CCTommy on Wed Dec 14, 2016 11:26 am

Brahma Bill wrote:looks like your back to training at home. Tired of the gym?

Yes for a while :) make use of the equipment i got at home . Im comfortable training at home to
.
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Re: Strength gains 2016

Post by CCTommy on Wed Dec 14, 2016 11:56 am

14 december

Dips bw 2x20, +20kg 1x10, +27kg 1x7, +40kg 1x3, 1x2, +12kg 1x14, bw 1x15
Pistol squat, R:4,3,1,2,2,2,2 L: 4,3,1,2,2,2,2

Trying out doing 90-95 just compounds exercises, and just 1-2 exercises per muscle group. I feel tired of isolation exercises.
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Re: Strength gains 2016

Post by CCTommy on Mon Dec 19, 2016 2:12 pm

19 december

Military press 70kg 1x3, 80kg 1x1!, 72,5kg 1x3, 70kg 3x3, 65kg 2x4
Close grip bench 80kg 1x8, 1x7, 1x5, 1x6, 1x5
Face pulls 2set
pushdowns 1set
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Re: Strength gains 2016

Post by CCTommy on Tue Dec 20, 2016 10:52 am

20 December

Pullups 1x11,1x10,1x9, +5kg 2x6, 1x5
Close grip chins 2x6
Close grip pullups 2x5
Neutral grip pullups 1x5, 1x6, 1x5

One arm dumbbell curl 12kg 1x15 each arm
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Re: Strength gains 2016

Post by Brahma Bill on Sun Dec 25, 2016 2:47 pm

CCTommy wrote:
Brahma Bill wrote:looks like your back to training at home. Tired of the gym?

Yes for a while :) make use of the equipment i got at home . Im comfortable training at home to
.
I'd rather train at home as well.
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Re: Strength gains 2016

Post by CCTommy on Wed Jan 04, 2017 10:33 am

4 januari

chin ups 10,10
Neutral grip pullups 10,10

Dips 20,15,12,12
kettlebell swing 20kg 4x20,
bw squat 1x25
pistols , L: 2,2 R: 2,2
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Re: Strength gains 2016

Post by CCTommy on Tue Jan 10, 2017 11:08 am

10 januari

Hespu 1x10, 2x7, 2x6, 1x5
assisted one arm pushup, R: 3x8, 1x9 L:3x8, 1x9

yesterday i did a full body workout
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Re: Strength gains 2016

Post by CCTommy on Wed Jan 11, 2017 9:24 am


11

Close chins 12,11,10,9,8,7,6,5,4,3,2,1
plank 2x60sec

bicep killer workout :yeahthat:
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Re: Strength gains 2016

Post by CCTommy on Thu Jan 12, 2017 11:14 am

12 januari

Ring dips 1x13, 2x11
Ring pushups 2x15, 1x10-15 did some reps one arm assisted on the last set
plank 2x70sec
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Re: Strength gains 2016

Post by CCTommy on Thu Feb 16, 2017 11:11 am

16 februari

Assisted one arm pushup, R:7,6, L: 7,7
Dips 1x20
Leg-raises 10,8,10

back after some time of
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Re: Strength gains 2016

Post by CCTommy on Mon Feb 20, 2017 11:40 am

20 februari

close grip chinups 1x12,
One arm towel assist chinup, R:3,2,3 L:3,2,3
bw rows 2x12

hespu 1x10,1x8,1x7
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Re: Strength gains 2016

Post by CCTommy on Wed Feb 22, 2017 12:16 pm

22 februari

pistol squat, R:2,2,2,2 L:2,2,2,2
bulgarian split squat, R:20, L:20
straight bridges 2set
full bridges 2set
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Re: Strength gains 2016

Post by Rastaman on Thu Mar 09, 2017 5:59 am

Staying consistent mate. I'll have to start logging again myself!
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Re: Strength gains 2016

Post by CCTommy on Mon Mar 13, 2017 11:20 am

Rastaman wrote:Staying consistent mate.  I'll have to start logging again myself!

Got to get it together! since like november i havent trained much at all. Do it!
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Re: Strength gains 2016

Post by CCTommy on Mon Mar 13, 2017 11:20 am

13 mars

assisted one arm pushups , R:3x6, L:3x6,
dips 1x15, 2x10
knee-raises 1x15,
Leg-raises 3x10
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Re: Strength gains 2016

Post by CCTommy on Wed Mar 15, 2017 11:51 am

15 mars

hespu 2x8, 1x5
pike pushups with ph 1x12,

chins 3x8
bw row with rings 1x10, 1x12, 1x10
bicep curl with rings 1x11
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Re: Strength gains 2016

Post by CCTommy on Thu Mar 16, 2017 11:38 am

16mars

burpees 5x10
lying leg-raises 2x12
dips 2x15
pullups 2x8
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Re: Strength gains 2016

Post by CCTommy on Mon Mar 20, 2017 11:50 am

20 mars

bench press 80kg 1x15, 90kg 1x9,5
Dips 11,10,10,9
leg-raises 10,8,10
Plank 2x60min
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Re: Strength gains 2016

Post by CCTommy on Tue Mar 21, 2017 12:22 pm

21 mars

bw squat 1x100, 4x50
short bridges 1x20
table bridge 2x15,
full bridge hold 3set
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Re: Strength gains 2016

Post by CCTommy on Wed Mar 22, 2017 5:15 pm

22 mars
military press 50kg 2x10, 1x13
side raises 2 set
rear delt fly 2set
chins 3x8
compound row 71kg 3x10
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Re: Strength gains 2016

Post by CCTommy on Mon Mar 27, 2017 11:37 am

26 mars

Pushups 4x25
Diamond pushups 1x10, 2x12
bench dips 2x15

Leg raises 2x8, 1x10
knee raises 2x15



27 mars

cycling random hill 20min
squat 80kg 2x6, 1x5
Lungs 2x22 steps each leg
leg press 155kg 2x10

hypers 3x20
Kb swing 24kg 2x15
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Re: Strength gains 2016

Post by CCTommy on Wed Mar 29, 2017 11:22 am


29 mars

hespu 8,8,7,5,5
resistance band side-raises 2x20
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Re: Strength gains 2016

Post by CCTommy on Mon Apr 03, 2017 2:14 pm

3 april

bench press 80 x12, 90x7, 100x4,3
dips 12,11,10,9
pushdowns 3 set

abs 5-6set
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Re: Strength gains 2016

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