Ratz´ Log - The GUN SHOW!

[Ratz]

saturday

finally received my adidas ironwork 3.

a1) oh squats
10 x 5 x stick

b1) fsq
8 x 2 x 60 kg

b2) band pull apart
8 x 10 x ?

c1) ol squats
10 x 2 x 80 kg

c2) oh squats
10 x 3 x stick

d1) snatchgrip dl
up to
3 x 3 x 90 kg

 

[Ratz]

sunday

a1) oh squats
5 x 5 x pindstick

b1) fsq
1 x 80 kg
1 x 80 kg
1 x 80 kg
1 x 80 kg
1 x 80 kg
1 x 70 kg
1 x 70 kg
1 x 70 kg
1 x 70 kg
1 x 70 kg
1 x 70 kg
1 x 70 kg
1 x 70 kg
1 x 70 kg
1 x 70 kg

b2) oh squats
10 x 5 x stick

 

[Ratz]

yesterday

low energy this day.

pushpress
10-11 x 2 x 70 kg

inc db press
6 x 28 kg
6 x 28 kg
6 x 28 kg
6 x 28 kg
8 x 26 kg <- low inc
6 x 26 kg <- low inc

widegrip pulley row - proneret
10 x 50 kg
10 x 50 kg
10 x 50 kg
10 x 50 kg

machine chest press
12
10
9
9
- lulz.

rotator cuff

 

[Ratz]

today.

a1) barbell row
8 x 50 kg
8 x 50 kg
8 x 70 kg
9 x 95 kg
8 x 100 kg
8 x 100 kg
8 x 100 kg
8 x 100 kg

b1) oa low row
12 x 95 kg
11 x 95 kg
11 x 95 kg
10 x 95 kg

c1) widegrip pulley row - proneret
8 x 50 kg
8 x 50 kg
8 x 60 kg
7 x 60 kg

d1) chest supported db row
10 x 30 kg
10 x 30 kg
10 x 30 kg
10 x 30 kg
8 x 30 kg

d2) band pull apart
15 x black
15 x black
15 x black
15 x black
15 x black

e1) ez curl
10 x 40 kg
10 x 40 kg
10 x 40 kg
10 x 40 kg

 

[PrinceVegeta]

Big back session man, strong rows

 

[Ratz]

yesterday

a1) oh squats
10 x 5 x stick of doom

b1) fsq
2 x 70 kg
2 x 70 kg
2 x 70 kg
2 x 70 kg
2 x 70 kg
1 x 80 kg
1 x 80 kg
1 x 80 kg
1 x 80 kg
1 x 80 kg
1 x 80 kg
1 x 80 kg
1 x 80 kg
1 x 80 kg
1 x 80 kg

c1) sldl
? x 50 kg
8 x 90 kg
8 x 90 kg
8 x 90 kg
8 x 90 kg

d1) reverse pec deck
12 x 35 kg
10 x 40 kg
10 x 40 kg
8 x 40 kg
12 x 30 kg
12 x 30 kg

e1) snatchgrip dl
up to
3 x 3 x 100 kg
then using the grip where you put your thumb under the other fingers and "lock" it. whats the english name for this grip? a straight translation from danish is: lock grip?
5 x 2 x 70 kg
1 x 80 kg
1 x 90 kg
1 x 100 kg

 

[Ratz]

today

a1) pushpress
opv.
2 x 70 kg
2 x 80 kg
0 x 85 kg <- bad concentration.
0 x 85 kg <- very very close.
2 x 75 kg
2 x 75 kg
2 x 75 kg
2 x 75 kg
2 x 75 kg
2 x 75 kg
2 x 75 kg
2 x 75 kg

b1) bb benchpress
6 x 70 kg
6 x 70 kg
6 x 70 kg
6 x 70 kg
5 x 70 kg

c1) inc db press
6 x 26 kg
6 x 26 kg
6 x 26 kg

 

[Ratz]

a1) oh squats
10 x 5

b1) fsq
5 x 2 x 70 kg
10 x 1 x 80 kg

c1) ol squats
15 x 2 x 70 kg

d1) band pull apart
4 x 20

 

[PrinceVegeta]

Strong sessions man, lots of FSQ's!

 

[Ratz]

Strong sessions man, lots of FSQ's!

and many more in the future.

------------------------------------------------------

ng pullups
8 x bw
7 x bw
7 x bw
6 x bw
6 x bw

oa low row
16 x 95
12 x 105
10 x 105
15 x 90
13 x 90

wg pulley row - proneret
8 x 50
8 x 50
8 x 60
8 x 60
7 x 60

reverse pec deck
12 x 40
11 x 40
11 x 40
10 x 40
10 x 40

ez curl
12 x 40 kg
12 x 40 kg
12 x 40 kg
12 x 40 kg
12 x 40 kg

oa larry scott machine curl
10 x 30
9 x 25
15 x 15
14 x 15

 

[PrinceVegeta]

Strong session man, nice curls!

 

[Ratz]

Strong session man, nice curls!

lol. my curls are insane!:gaysign:

------------------------------------------------

a1) oh squats
10 x 5

b1) fsq
10 x 2 x 75 kg

c1) ol squats
12 x 1 x 85 kg

d1) snatchgrip dl
3 x 100 kg
2 x 110 kg
2 x 110 kg
3 x 100 kg
3 x 100 kg

e1) oh squats
8 x 3 x 20 kg
- finally able to use a regular bar. thats nice.

 

[PrinceVegeta]

Lots of squatting! awesome!

 

[Ratz]

a1) oh squats
5 x 5
5 x 3 x 20 kg
2 x 2 x 30 kg

b1) fsq
10 x 1 x 80 kg

c1) bb benchpress
4 x 6 x 70 kg

d1) fsq
5 x 2 x 70 kg

d2) band pull apart
5 x 15

e1) oh squats
5 x 3 x 20 kg

e2) inc bb benchpress
3 x 6-8 x 50 kg

f1) snatchgrip dl
3 x 60 kg
2 x 3 x 80 kg
3 x 2 x 90 kg
- wider grip + hook grip.

a little untidy.

 

[PrinceVegeta]

Damn, lots of squatting mate!

 

[Ratz]

a1) oh squats
5 x 3 x 20 kg
4 x 2 x 30 kg

b1) fsq
2x 2 x 80 kg
4 x 1 x 90 kg
4 x 1 x 80 kg
- stille taking it slow/easy with the intensity.

c1) bb benchpress
4 x 6 x 70 kg
- should have been working up to 2x5 @ 75 but forgot.

d1) pushpress
6 x 2 x 70 kg
- tired after squats and bench.

d2) reverse pec deck
6 x 12 x 30 kg

e1) snatchgrip dl
3 x 3 x 90 kg
- using hook grip. my small girly hands hurt.

 

[Ratz]

I am not dead. Have just recently completed want you call "high school" so have been drinking a lot lately. Will continue the next week.

23 June

OH Squats
2 x 5 / 20 kg
2 x 3 / 30 kg
2 / 40 kg
1 / 40 kg
2 / 40 kg

Frontsquat
2 x 2 / 70 kg
4 x 2 / 80 kg
4 x 1 / 90 kg
- band pull apart between sets.

Benchpress
5 / 45 kg
5 / 55 kg
5 / 65 kg
3 x 5 / 75 kg
- deload´ish.

Chest Supported Machine Row
12 / 60 kg
2 x 10 / 70 kg
2 x 8 / 80 kg

EZ Curl
4 x 6 / 45 kg

Today

Benchpress
6 x 5 / 75 kg
- weeee.

Chins
50 bw reps total

Reverse Pec Deck + Band Pull Apart
3 x 8 / 40 kg + 3 x 15

Wg Pulley Row - Proneret
4 x 8 / 70 kg

 

[PrinceVegeta]

Solid work man, congrats on finishing high school

 

[Ratz]

PV - Thx

Monday

Benchpress
12 / 20 kg
5 / 40 kg
5 / 50 kg
5 / 65 kg
5 x 5 / 75 kg
- The pressing from 2 days ago were still in my body.

Chins
50 bw reps total

Military
2 x 8 / 40 kg
2 x 5 / 50 kg
2 x 2 / 60 kg
- weee.

OADR
23 / 50 kg
21 / 50 kg
20 / 50 kg
18 / 50 kg

Wg Pulley Row - Proneret + Reverse Pec Deck
2 x 8 / 70 kg + 2 x 8 / 40 kg
2 x 6 / 70 kg + 2 x 6 / 40 kg

some curl.

 

[Ratz]

Tuesday

OH Squat
2 x 5 / 20 kg
2 x 3 / 30 kg
3 x 2 / 40 kg

Frontsquat
2 x 2 / 70 kg
2 x 2 / 80 kg
2 x 2 / 90 kg
3 x 1 / 100 kg
10 x 2 / 70 kg <- rest 30 sec

Training at the sun this day. Damm it was hot so didnt feel like training more than quads.