Ratz´ Log - The GUN SHOW!

[Ratz]

Yesterday

Pushpress
2 x 3 / 70
1 / 80 kg
1 / 75 kg
3 x 2 / 70 kg
- omfg a bad day.

Barbell Row
6 / 90 kg
2 x 8 / 100 kg
3 x 6 / 100 kg

Benchpress
4 x 6 / 70 kg

Chins
25 bw reps total

Wg Pulley Row - Proneret + Reverse Pec Deck
4 x 10 / 70 kg + 4 x 12 / 30 kg

Fuck the GUN SHOW!

 

[Ratz]

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

Frontsquat
3 / 40 kg
3 / 50 kg
3 / 60 kg
3 / 70 kg
3 / 80 kg

OL Squat
3 / 80 kg
3 / 90 kg
3 / 100 kg
3 / 110 kg
3 / 120 kg
2 / 120 kg
3 x 3 / 110 kg

Lying Leg Curl
2 x 10 / 30 kg
3 x 8 / 30 kg

8 sets of rear delt

 

[PrinceVegeta]

Gettin stronger!! keep it up!

 

[Ratz]

Benchpress
5 / 75 kg
2 x 4 / 80 kg
6 / 75 kg
2 x 5 / 75 kg

Chins
60 bw reps total

Military
8 / 40 kg
5 / 50 kg
4 x 2 / 60 kg

OA Low Row
19 / 100 kg
2 x 16 / 100 kg
13 / 100 kg

Wg Pulley Row - Proneret + Rear Delt Lateral Raise
2 x 12 / 70 kg + 2 x ? / ?
2 x 10 / 70 kg + 2 x ? / ?

2 sets of curl and 15 min cardio

 

[PrinceVegeta]

Great session

 

[Ratz]

07 July

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

Frontsquat
2 x 2 / 70 kg
2 x 2 / 80 kg
6 x 2 / 90 kg

Trapbar Deadlift
up to
3 x 5 / 150 kg

BB Complex
Deadlift
Row
Hang Clean
Pushpress
Squat
3 x 8 / 40 kg

+ band pull apart

 

[Ratz]

Yesterday

Pushpress
2 / 70 kg
7 x 2 / 75 kg
- Thats better.

Chins
25 reps @ +10 kg

Benchpress
4 x 6 / 70 kg
- Easy peasy.

Barbell Row
4 x 6 / 90 kg

Wg Pulley Row - Proneret + Rear Delt Lateral Raise
2 x 12 / 70 kg + 2 x ? / ?
2 x 10 / 70 kg + 2 x ? / ?

Barbell Curl
wu
3 x 5 / 50 kg

 

[PrinceVegeta]

Nice as always

 

[Ratz]

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

Frontsquat
3 / 40 kg
3 / 50 kg
3 / 60 kg
3 / 70 kg
3 / 80 kg

OL Squat
5 x 5 / 110 kg
- Weeeee.

SLDL
2 x 8 / 110 kg
2 x 6 / 110 kg

+ 4x Band Pull Apart, 3x Lunges and 3x Backraises

 

[Ratz]

Benchpress
5 / 75 kg
5 x 3 / 80 kg
2 x 6 / 70 kg
- Weeeee.

Chins
80 bw reps total

Military
5 x 4 / 50 kg

+ 4x Wg Pulley Row - Proneret and 4x Reverse Pec Deck

 

[Ratz]

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

Frontsquat
2 x 2 / 70 kg
2 x 2 / 80 kg
3 x 2 / 90 kg
3 x 1 / 100 kg

SLDL
5 x 5 / 120 kg

+ 4x Band Pull Apart and 4x Backraises

 

[Ratz]

Military
5 / 50 kg
5 x 3 / 60 kg
6 / 50 kg
5 / 50 kg
- Weeeee.

Chins
10 reps total @ +20 kg
+
50 bw reps total

Benchpress
7 / 70 kg
3 x 6 / 70 kg

Barbell Curl
5 x 5 / 50 kg

+ 4x Chest Supported DB Row and 4x Reverse Pec Deck

 

[PrinceVegeta]

Keep it up!

 

[Ratz]

After vacation and a lot of alcohol we start training again.

Yesterday

OH Squat
2 x 5 / 20 kg
2 x 3 / 30 kg
3 x 2 / 40 kg
2 / 50 kg
- "rehab".

Chins
50 bw reps total

Barbell Curl
wu
3 x 5 / 50 kg

Today

OH Squat
2 x 5 / 20 kg
2 x 2 / 40 kg
2 / 50 kg
2 x 1 / 50 kg

Frontsquat
3 / 40 kg
3 / 50 kg
3 / 60 kg
2 / 70 kg
2 / 80 kg

OL Squat
5 x 3 / 110 kg
3 x 6 / 100 kg
- bah.

SLDL
4 x 6 / 110 kg

 

[Ratz]

Benchpress
3 x 5 / 75 kg
5 x 3 / 80 kg

Military
4 x 5 / 50 kg

+ 4x Wg Pulley Row - Proneret, 4x Reverse Pec Deck and 4x Rear Delt Lateral Raise

 

[PrinceVegeta]

Nice pressing!

 

[Ratz]

OH Squat
2 x 5 / 20 kg
2 x 2 / 40 kg
2 x 1 / 50 kg
- Lazyboy.

OL Squat
5 x 1 / 120 kg
5 x 5 / 100 kg

SLDL
4 x 8 / 100 kg

+ 4x Backraises

 

[PrinceVegeta]

Solid Lb work man!

 

[Ratz]

Yesterday

Pushpress
2 / 70 kg
3 x 2 / 75 kg
1 / 80 kg <- easy.
3 x 3 / 70 kg

Chins
70 bw reps total

Benchpress
4 x 6 / 70 kg

+ 4x Wg Pulley Row - Proneret and 4x Reverse Pec Deck

 

[PrinceVegeta]

Strong push pressing man!