12/22

Squats

155 x 4 (x7)

185 x 2

Deads

185 x 3

205 x 3

225 x 3 (x3)

GMs

95 x 6 (x4)

RH

140 x 12 (x4)

Abs

5 sets

47 posts
• Page **2** of **5** • 1, **2**, 3, 4, 5

12/22

Squats

155 x 4 (x7)

185 x 2

Deads

185 x 3

205 x 3

225 x 3 (x3)

GMs

95 x 6 (x4)

RH

140 x 12 (x4)

Abs

5 sets

Squats

155 x 4 (x7)

185 x 2

Deads

185 x 3

205 x 3

225 x 3 (x3)

GMs

95 x 6 (x4)

RH

140 x 12 (x4)

Abs

5 sets

- Kim
**Posts:**47**Joined:**Thu Aug 09, 2012 9:47 pm

12/23

Bench

105 x 4

110 x 4 (x3)

120 x 1 paused

DB rows

45 x 8 (x4)

Push press

95 x 3 (x4)

Inverted wide grip rows

BW x 8 (x5)

Decline skull crushers

Bar+20 x 10 (x5)

Bench

105 x 4

110 x 4 (x3)

120 x 1 paused

DB rows

45 x 8 (x4)

Push press

95 x 3 (x4)

Inverted wide grip rows

BW x 8 (x5)

Decline skull crushers

Bar+20 x 10 (x5)

- Kim
**Posts:**47**Joined:**Thu Aug 09, 2012 9:47 pm

12/25

Squats

195 x 3

200 x 2

205 x 2

185 x 3

Zerchers - Sumo

95 x 6

115 x 6 (x4)

RDL

95 x 8

115 x 8

135 x 8 (x3)

45 degree hyper

20 x 12 (x3)

GHR abs

5 sets

RH

140 x 12 (x2)

12/26

Squats

170 x 3 (x6)

+ lots of rolling with rumble roller and lacrosse ball.

Starting to feel like I know how to squat again...

Squats

195 x 3

200 x 2

205 x 2

185 x 3

Zerchers - Sumo

95 x 6

115 x 6 (x4)

RDL

95 x 8

115 x 8

135 x 8 (x3)

45 degree hyper

20 x 12 (x3)

GHR abs

5 sets

RH

140 x 12 (x2)

12/26

Squats

170 x 3 (x6)

+ lots of rolling with rumble roller and lacrosse ball.

Starting to feel like I know how to squat again...

- Kim
**Posts:**47**Joined:**Thu Aug 09, 2012 9:47 pm

12/27

Bench - some more paused than others.. lol

95 x 2

105 x 2

115 x 2

120 x 2

130 x 1

Wide grip BB rows

85 x 8 (x4)

DB bench

30 x 8

35 x 8 (x4)

BB OHP

65 x 8 (x2)

65 x 6 (x2)

Dips

BW x 8

7.5 x 8

15 x 8

15 x 6

Bench - some more paused than others.. lol

95 x 2

105 x 2

115 x 2

120 x 2

130 x 1

Wide grip BB rows

85 x 8 (x4)

DB bench

30 x 8

35 x 8 (x4)

BB OHP

65 x 8 (x2)

65 x 6 (x2)

Dips

BW x 8

7.5 x 8

15 x 8

15 x 6

- Kim
**Posts:**47**Joined:**Thu Aug 09, 2012 9:47 pm

12/29

Squats

165 x 4 (x5)

195 x 2

200 x 2

Sumo SLDL

115 x 8 (x3)

GHR

BW x 6-8 (x3)

45 degree hyper

10 x 10

20 x 10 (x3)

Abs

5 sets

Reverse hyper

140 x 10 (x3)

Squats

165 x 4 (x5)

195 x 2

200 x 2

Sumo SLDL

115 x 8 (x3)

GHR

BW x 6-8 (x3)

45 degree hyper

10 x 10

20 x 10 (x3)

Abs

5 sets

Reverse hyper

140 x 10 (x3)

- Kim
**Posts:**47**Joined:**Thu Aug 09, 2012 9:47 pm

12-30

Bench

105 x 3 (x6)

122.5 x 2

Seated rows

70 x 8 (x4)

DB OHP

25 x 8 (x4)

Decline skull crushers

+20 x 8-10 (x4)

Inverted rows

BW x 8 (x4)

Bench

105 x 3 (x6)

122.5 x 2

Seated rows

70 x 8 (x4)

DB OHP

25 x 8 (x4)

Decline skull crushers

+20 x 8-10 (x4)

Inverted rows

BW x 8 (x4)

- Kim
**Posts:**47**Joined:**Thu Aug 09, 2012 9:47 pm

1/1

Deadlifts

245 x 1

265 x 1

285 x 1

Squats - Rev MM

Worked up to:

230 x 1 - super easy but high

Zerchers

115 x 6-8 (x5)

Deadlifts

245 x 1

265 x 1

285 x 1

Squats - Rev MM

Worked up to:

230 x 1 - super easy but high

Zerchers

115 x 6-8 (x5)

- Kim
**Posts:**47**Joined:**Thu Aug 09, 2012 9:47 pm

1/3

Squats

155 x 6 (x3)

Bench

120 x 2

125 x 2

132.5 x 1

Push press

85 x 4 (x3)

Bb rows

65 x 8 (x2)

75 x 8 (x2)

Face pulls

4 sets of 8

Dips

BW x 8

7.5 x 8 (x3)

Curls

3 sets

Got to gym pretty late so I went easy on the accessories and did them fast.

Squats

155 x 6 (x3)

Bench

120 x 2

125 x 2

132.5 x 1

Push press

85 x 4 (x3)

Bb rows

65 x 8 (x2)

75 x 8 (x2)

Face pulls

4 sets of 8

Dips

BW x 8

7.5 x 8 (x3)

Curls

3 sets

Got to gym pretty late so I went easy on the accessories and did them fast.

- Kim
**Posts:**47**Joined:**Thu Aug 09, 2012 9:47 pm

1/5

Squats - felt pretty good today

170 x 4 (x4)

185 x 2

185+40c x 1

GHR

BW x 6

10 x 6-8 (x3)

45 degree hyper

10 x 10

20 x 12 (x3)

Pull throughs

5 sets

Squats - felt pretty good today

170 x 4 (x4)

185 x 2

185+40c x 1

GHR

BW x 6

10 x 6-8 (x3)

45 degree hyper

10 x 10

20 x 12 (x3)

Pull throughs

5 sets

- Kim
**Posts:**47**Joined:**Thu Aug 09, 2012 9:47 pm

1/6

Bench

115 x 3 (x4)

125 x 2

130 x 1

DB rows

40 x 6 (x4)

DB OHP

25 x 6 (x4)

Decline skull crushers

Bar+20 x 8 (x3)

Bench

115 x 3 (x4)

125 x 2

130 x 1

DB rows

40 x 6 (x4)

DB OHP

25 x 6 (x4)

Decline skull crushers

Bar+20 x 8 (x3)

- Kim
**Posts:**47**Joined:**Thu Aug 09, 2012 9:47 pm

47 posts
• Page **2** of **5** • 1, **2**, 3, 4, 5

Users browsing this forum: No registered users and 1 guest