Project: Anything Is Possible

[L33SH]

I doubt it.

You havent been in my skyline

[No Crust Racing]

Link to build thread.

[L33SH]

Link to build thread.

you're in it.

[No Crust Racing]

For your car, so I can if you have eleventy boosts or not.

[L33SH]

06/12/13

Squat

20kg x 10

40kg x 10

50kg x 10

50kg x 5

45kg x 30

45kg x 20

Pause Squat

40kg x 5

45kg x 2

Lat Pulldown

35kg x 10

40kg x 10

45kg x 10

50kg x 10

55kg x 10

60kg x 7

65kg x 4

Seated Row

30kg x 10

35kg x 10

40kg x 10

45kg x 10

50kg x 10

55kg x 5

Ab Crunches

150

150

10 min rowing machine

[L33SH]

07/12/13

Bench Press

20kg x 10

30kg x 10

40kg x 6

45kg x 5

45kg x 4

Deadlift

50kg x 10

60kg x 10

70kg x 10

80kg x 5

85kg x 3

Captains Chair

10

10

10

10

10

10

10

10

10

10

Did some shoulder band work too

55 min cardio @500 calories

[L33SH]

09/12/13

Squat

20kg x 10

40kg x 10

50kg x 16

55kg x 7

60kg x 2

50kg x 10

45kg x 30

Pause Squat

40kg x 5

45kg x 2

55 min cardio @550 calories

[L33SH]

11/12/13

Deadlift

60kg x 10

70kg x 10

80kg x 6

90kg x 4

100kg x 1

100kg x 1

Bench Press

20kg x 10

30kg x 10

40kg x 6

45kg x 4

45kg x 3

45 Leg Press

80kg x 10

100kg x 10

120kg x 10

140kg x 10

160kg x 10

180kg x 10

200kg x 2

Captains Chair

30

30

20

20

20

Knee Raises

20

[L33SH]

13/12/13

Squat

20kg x 10

40kg x 10

50kg x 20

55kg x 6

47.5kg x 5

47.5kg x 6

45kg x 10

Pause Squat

40kg x 5

45kg x 3

Single Leg Squat

30kg x 10

Lat Pulldown

35kg x 10

40kg x 10

45kg x 10

50kg x 10

55kg x 10

60kg x 4

Seated Row

30kg x 10

35kg x 10

40kg x 10

45kg x 10

50kg x 8

Ab Crunches

250

250

150

10 min rowing machine

Not a great session, very tired and also sore from physio.

[L33SH]

23/12/13

Squat

20kg x 10

40kg x 10

50kg x 10

55kg x 10

60kg x 3

50kg x 8

45kg x 10

45kg x 10

Pause Squat

40kg x 6

45kg x 4

Single Leg Squat

35kg x 10

Lat Pulldown

35kg x 10

40kg x 10

45kg x 10

50kg x 10

55kg x 10

60kg x 5

65kg x 3

Captains Chair

20

20

20

Ab Crunches

250

250

45 min boxing @ 370 calories

Edited December 23, 2013 by L33SH

[r31slpr]

Nice squat improvement, hows the new pl gym? You going to change your program to something more that style or keep with the volume?

[Birds]

Good squattin babe

[L33SH]

Nice squat improvement, hows the new pl gym? You going to change your program to something more that style or keep with the volume?

thanks, new gym is really good.

I have to change my program as some of my exercises such as seated row and leg press are not available at my new gym. I will still keep with the volume work but looking at adding some assistance exercises in for the 3 lifts which will not be volume based. My new gym loves the cables so probably start to add some cable work in.

[L33SH]

Good squattin babe

Thanks x

[r31slpr]

thanks, new gym is really good.

I have to change my program as some of my exercises such as seated row and leg press are not available at my new gym. I will still keep with the volume work but looking at adding some assistance exercises in for the 3 lifts which will not be volume based. My new gym loves the cables so probably start to add some cable work in.

Ah nice.

Your 35kgx10 single leg squat is that a pistol squat? If so that's an awesome effort, most people cant even do one.

[L33SH]

Ah nice.

Your 35kgx10 single leg squat is that a pistol squat? If so that's an awesome effort, most people cant even do one.

? Ask Birds

It's like a lunge squat?

[L33SH]

25/12/13

Deadlift

62kg x 10

82kg x 6

102kg x 1

107kg x 1

82kg x 5

62kg x 15

Bench Press

22kg x 10

32kg x 10

42kg x 2

42kg x 2

Very disappointed in bench don't know why I'm going backwards and I don't know what to do instead of leg press or captains chair because they don't have them here.

[r31slpr]

Deadlift is looking good. Looks like I'm not the only weird one who'll be at a gym today haha

What about hanging leg raise? Do they have a pull up bar? Can't think of anything for leg press at the moment.

[L33SH]

Deadlift is looking good. Looks like I'm not the only weird one who'll be at a gym today haha

What about hanging leg raise? Do they have a pull up bar? Can't think of anything for leg press at the moment.

Yeah they have a pull up bar and Birds just suggested that too. I've left now but I'll do that instead next time.

[L33SH]

30/12/13

Squat

20kg x 10

40kg x 10

50kg x 10

55kg x 10

60kg x 3

50kg x 10

45kg x 10

45kg x 10

Pause Squat

40kg x 6

50kg x 1

50kg x 2

Lat Pulldown

35kg x 10

40kg x 10

45kg x 10

50kg x 10

55kg x 10

60kg x 3

Captains Chair

30

30

20

20

T Bar Row

10kg x 10

10kg x 10

Single Leg Squat

40kg x 10