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Messages - cowed77

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91
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: April 08, 2013, 12:07:40 pm »
Ankle hops: 4 x 150

Tuck jumps: 4 x 5

Hang snatch: 3 x (20, 30, 40, 45)

S1
OHP: 10 x (42.5, 42.5, 42.5, 42.5)
Db pullups: 8 x (15, 15, 15, 15)

RDL: 8 x (60, 80, 90, 90, 90)

Reverse hyperextension: 3 x 15

Calf raises: 15 x (30, 60, 90, 90, 90)

Hammer curls: 10 x (12.5, 12.5, 12.5, 12.5)

Neutral pullups: 15, 11

Hanging wipers: 2 x 10

- solid session

92
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: April 02, 2013, 02:57:09 pm »
S1
OHP: 10 x (50, 50, 50, 8*50)
DB pullups: 8 x (22.5, 22.5, 22.5, 22.5)

RDL: 8 x (60, 80, 80, 90, 90)

Calf raise machine: 15 x (30, 60, 90, 90, 90) DND

Poor man bw reverse hyperextension: 12, 12, 12

Hammer curls: 10 x (10, 12.5, 12.5, 12.5)
Bb curls: 10 x (20, 22.5, 22.5, 22.5)

Neutral grip pullups: 17, 16)

93
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 26, 2013, 10:56:57 am »
OHP: 3 x (30, 35, 40, 45, 50, 55, 60, 1*65, 1*65)

S1
OHP: 10 x (47.5, 47.5, 47.5, 42.5)
DB pullups: 8 x (20, 20, 20, 20)

RDL: 8 x (60, 80, 90, 90, 90)

Calf raise machine: 15 x (30, 60, 90, 90, 90)

Poor man bw reverse hyperextension: 12, 12, 12

Hammer curls: 10 x (10, 10, 10, 10) DID NOT DO
Bb curls: 10 x (20, 22.5, 22.5, 22.5) DID NOT DO

- pissed I missed that ohp topset.

94
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 25, 2013, 02:15:23 am »
Neutral grip pullups: 10, 10, 10, 10

EZ preacher curls: 10 x (5, 10, 12.5, 12.5, 12.5, 12.5)

Db lateral raise: 12 x (7.5, 7.5, 7.5, 7.5)

Chest supported db rear lateral raise: 10 x (7.5, 7.5, 7.5, 7.5)

db curls: 10 x (10, 10, 10, 10)

Hanging leg raises: 3 x 10

- lower back feeling abit sore, decided to go easy today. #curlsforthegurls

95
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 23, 2013, 01:10:24 am »
Not deadhang ones though, my elbows give me grief if I do tt. No kipping either, so somewhere in between would be the answer I guess haha.

96
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 22, 2013, 09:36:11 am »
More dribbling.
Working on that between the leg spin move which I will nv use, but looks fancy lol.

RDL: 8 x (60, 70, 80, 90, 90, 90)

Poor man bw reverse hyperextension: 12, 12, 12, 12

pullups: 12, 12, 12, 12

Some curls.

97
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 21, 2013, 08:11:40 am »
Dribbling.
20 made jumpers each wing.
15 made 3s each wing.
Yet more dribbling.

Neutral grip pullups: 4 x 12

Db Hammer curls: 10kg x (12, 12, 12, 12)

Db lateral raise: 10kg x (10, 10, 10, 10)


- workin on tt crossover spin move lol.

98
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 19, 2013, 12:13:08 pm »
OHP: 3 x (20, 30, 40, 50, 55, 60, 65)

Push press: 1 x 70

S1
OHP: 10 x (45, 45, 45, 45)
Db pullup: 7 x (20, 20, 20, 20)

OHP: 20 x (30, 20)

99
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 14, 2013, 02:38:54 pm »
Watched some old adarq vids, brings back memories man.

Damn it was a real community back then. I rember when I first got my palm above the rim, adarq u were the like the happiest person, besides myself that is.

100
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 14, 2013, 11:05:49 am »
S1
Seated DB press: 12 x (20, 20, 15, 15)
Neutral pullups: 12, 12, 12, 12

S2
Incline bench: 8 x (50, 55, 55, 55)
Pullups: 12, 10, 10, 10

Some curls


- in case anyone wondering why I'm workin just my upper body these days, it's cos my knees are feeling weird.
Pain when squatting. Quite likely due to tight ITB though, cos I don't believe knees get wrecked overnight.

Gotta save up some money till I get to see an ART practitioner though. So meanwhile I'm just icing and rolling it out.

101
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 12, 2013, 10:33:54 am »
OHP: 3 x (20, 30, 40, 50, 55, 60, 65)

S1
OHP: 10 x (45, 45, 45, 45)
Db pullup: 8 x (17.5, 17.5, 17.5, 17.5)

RDL: 8 x (60, 80, 90, 90, 90)

Calf raise machine: 15 x (30, 60, 90, 90, 90, 90, 90)

Hammer curls: 10 x (10, 10, 10, 10, 10)
Bb curls: 10 x (20, 22.5, 22.5, 22.5, 22.5)

Hanging leg raises: 3 x 10

- finally got that 3 x 65 OHP

102
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 06, 2013, 12:38:13 pm »
Some dribbling

S1
Incline bench: 8 x (50, 60, 60, 60, 60)
Db rows: 10 x (20, 25, 25, 25, 25)

Neutral pullups: 18, 12

Dips: 30, 20

Hammer curls: 10 x (10, 10, 10, 10)
Curls: 10 x (10, 10, 10, 10)

103
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 05, 2013, 09:21:31 pm »
Dunno man, change things up a little?

104
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 05, 2013, 09:20:54 pm »
OHP: 3 x (30, 35, 40, 45, 50, 55, 60, 1*65)

S1
OHP: 10 x (40, 45, 45, 45)
DB pullups: 8 x (15, 17.5, 17.5, 17.5)

RDL: 8 x (60, 80, 90, 90, 90)

Calf raise machine: 15 x (30, 60, 80, 90, 90, 90)

Hammer curls: 10 x (10, 10, 10, 10)
Bb curls: 10 x (20, 22.5, 22.5, 22.5)

105
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: February 25, 2013, 09:42:06 am »
OHP: 3 x (30, 40, 45, 50, 55, 60, 2*62.5)

S1
OHP: 10 x (40, 40, 40, 40)
DB pullups: 8 x (15, 15, 15, 15)

OHP: 20 x 35kg

RDL: 8 x (60, 70, 80, 90)

Calf raise machine: 15 x (30, 50, 60, 75, 75, 75)

Some curls


2 weeks of non squatting due to some knee pain. Foam rolling the itb, icing helped. Gonna try squatting and jumping again soon.

Does lance still come in? Adarq?
Hopefully someone can come up with a new template for me!

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