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Kostasosfp training log

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  • 4/11/2017

    Panatta free weight leg press
    16 plates x 12reps, 19 plates x 11reps
    (I don't count leg press resistance)

    Lying hamstring curls 65kg x 14reps +1 static

    Smith machine lunges 40kg x 15reps Windowmaker set

    Hammer curls 18kg x 18rp

    Comment


    • 8/11/2017

      Incline Smith chest press 100kg x 8rp, 80kg x 6reps +2 half reps

      Flat Db flies 15kg x 20reps

      25kg x 30seconds stretch

      Floor deads 180kg x 7reps, 140kg x 10reps

      Pull ups 18rp +1 static rep

      Db shoulder press 30kg x 14reps Straight set

      Lying triceps extension 25kg without bar weight x 18rp

      Comment


      • 9/11/2017

        Smith Back squat 180kg x 7reps, 140kg x 12reps

        Leg extension 50kg x 21reps Windowmaker set

        Lying hamstring curls 65x 14rp + 1 static rep

        Db curls 19kg x 15rp + 1static rep

        Ez bar Cable curls 1 drop set 27reps

        Comment


        • 11/11/2017

          Incline bb press 80kg x 10reps, 95kg x 5reps + 1 half rep

          Flat Db press 25kg x 19reps + 3 pulses

          Reverse grip barbell rows 95kg x 12reps, 115kg x 10reps

          Wide grip pull downs 80kg x 16rp last 1 rep of every set was a half rep

          Seated Smith Military press 80kg x 11rp

          Dips bw only x 21rp

          Comment


          • 16/11/2017

            Free back squat 180kg x 8reps, 145kg x 9reps

            Plate loaded leg extension 10kg each side x 20reps Windowmaker, 20kg each side x 12reps

            Standing plate loaded leg curl 20kg each side x 20-21rp

            Plate loaded Seated Calf raises 60kg x 15rp

            Ez bar curls 45kg without bar weight x 9reps

            Plate loaded Seated bicep curls 35kg x 16rp

            Comment


            • 17/11/2017

              Flat bb press 85kg x 15reps, 100kg x 13rp

              Dips bw + 10kg x 16rp

              Chin ups 16rp+1 static rep

              T bar rows 65kg x 14reps, 87,5kg x 9reps

              Comment


              • 19/11/2017

                Cybex Smith squat (140kg x 4-4-4-4 120kg x 4 100kg x 4) 1 muscle round

                Cybex Smith Straight leg deads (100kg x 4-4-4-4-2 80kg x 4) 1 muscle round

                Incline Db press 30kg x 4-4-4-4-4-4

                Db rows 35kg x 4-4-4-4-4-4

                Comment


                • 21/11/2017

                  Hammer strength plate loaded pull downs 70kg x 14rp + 1 static rep

                  Trap deads bar 190kg x 8reps, 150kg x 13reps

                  Hammer strength incline press 50kg each side x 14rp

                  Pectoral fly machine drop set 20reps

                  Db shoulder press 35kg x 11reps

                  Close grip bench press 70kg x 14reps, 85kg x 12reps

                  Comment


                  • 24/11/2017
                    Cybex plate loaded leg press 16 plates x 13reps, 20 plates x 9reps

                    Barbell free squat 110kg x 18reps

                    Plate loaded leg extension 30kg x 20reps Windowmaker, 1 drop set x 25reps

                    Cybex Seated leg curl 80kg x 11rp

                    Plate loaded Seated calf raises 60kg x 17reps

                    Plate loaded arm curls 20 total reps drop set
                    Db Hammer curls 20kg x 11rp

                    Comment


                    • 27/11/2017

                      Flat bb press 85kg x 17reps, 100kg x 10reps

                      Pectoral fly machine 1 Straight set x 15reps, 1 drop set

                      Reverse grip barbell rows 95kg x 15reps, 120kg x 8reps

                      Wide grip pull ups bw + 5kg x 12rp + 3reps with bw only

                      Hammer strength shoulder press 45kg x 15rp

                      Lying triceps extension 30kg without bar weight x 11rp

                      Comment


                      • 30/11/2017

                        Free back squat 180kg x 9 reps, 145kg x 12reps

                        Plate loaded leg extension 15kg each side x 40rp (4 rest pause sets), 20kg each side x 12reps Straight set

                        Standing plate loaded leg curl 25kg each side x 18rp,

                        Plate loaded Seated calf raises 60kg x 20rp

                        Db curls 20kg x 14rp (rest pause sets)

                        Comment


                        • 3/12/2017

                          Cruise week

                          Hammer strength Plate loaded high incline chest press 50kg each side x (6+2reps)rp set + 2drop sets

                          Bb deads above knees 150kg x 10reps, 180kg x 8reps

                          Flat Db press 30kg x 15reps, 40kg x 8reps

                          Wide grip pull downs 80kg x 16rp

                          Wide chest press machine (50kg each side x 7reps 40kg each side x 3reps 20kg each side x 7reps)drop set

                          1arm Db rows 30kg x 17reps, 40kg x 10reps
                          1arm pull downs 40kg x 12reps,45kg x 12reps
                          Incline Db flies 15kg x 20reps, 20kg x 12reps

                          Comment


                          • 4/12/2017

                            Hammer strength plate loaded squat machine 110kg x 20reps, 130kg x 15reps, 140kg x 15reps

                            Leg press 160kg x 20reps, 220kg x 20reps, 260kg x 15reps, 300kg x 15reps

                            Db Straight leg deadlifts 25kg x 20reps, 30kg x 20reps

                            Leg extension 1 drop set x 25-30reps

                            Lying hamstring curls 1drop set x 20-25reps

                            Comment


                            • 7/12/2017

                              Seated Smith Military press 80kg x 12reps, 90kg x 10reps, 100kg x 6reps + drop set until failure

                              Db lateral raise 10kg x 15reps, 12,5kg x 12reps, 15kg x 12reps, 17,5kg x 10reps

                              Rear deltoid machine 45kg x 15reps, 60kg x 12reps, 70kg x 10reps, 80kg x 10reps

                              Straight bar biceps curls 20kg x 15reps, 30kg x 12reps, 50kg x 8reps

                              Hammer strength biceps curl machine 20kg x 15reps, 30kg x 10reps, 40kg x 6reps

                              Triceps push downs 7sets x 10-15reps fst7 style

                              Comment


                              • 10/12/2017

                                Flat bb press 100kg x 11rp, 90kg x 11reps

                                Db pull over 30kg x 10reps

                                Wide grip pull ups bw + 5kg x 14rp +1static rep with bw only

                                Reverse grip barbell rows 100kg x 12reps, 120kg x 8reps

                                Push press 80kg x 6reps, 60kg x 11reps

                                Ez bar Lying triceps extension 30kg x 17rp,

                                Comment

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