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2011 - Road to 500kg (1100lbs) total

tiangngok

New member
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Oct 8, 2010
Messages
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Contest plans for 2011 - Juliette Bergmann Classic, October + GPC Worlds, November

March 2nd 2011

Extra workout - bis+tris

EZ preacher curls (wide grip) – 10x10 – 17,5kg
Seated DB hammer curls – 3x15 – 5kg
Lying BB nose crushers on the floor (wide grip) – 10x10 – 17,5kg
Overhead kneeling 2 mini bands triceps extensions – 3x15
 
March 4th 2011 - ME Bench

Light bands (double choked) reverse bench press – up to 1x 105kg (230lbs) – PR, 1x 90kg
DB press – 3x8-6 – 25kg
Lying triceps DB extensions – 3x15 – 7,5kg
T-rows – 10x 20kg, 8x 35kg, 8x 40kg, 3x8 – 45kg
Chest supported DB rear laterals/rows – 3x10 – 12,5kg
EZ curls (wide grip) + mini band – 3x15

BW - 64kg (141lbs)
 

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NICE

Nice back and rear delts! well....... and glutes
:de:il-smi
 
March 5th 2011

ME SQ/DL

Chains suspended GM (belt) - up to 1x 140kg, 1x 125kg
DL till knees – 5x70kg, 5x 80kg, 5x 90kg
Lying DB curls – 3x10 – 22,5kg
45° back raises – 3x10 + 20kg
GHR sit-ups – 3x10 + 10kg
Standing mini band crunches – 3x15
Mini band abductions – 3x15
 
March 5th 2011

ME SQ/DL

Chains suspended GM (belt) - up to 1x 140kg, 1x 125kg
DL till knees – 5x70kg, 5x 80kg, 5x 90kg
Lying DB curls – 3x10 – 22,5kg
45° back raises – 3x10 + 20kg
GHR sit-ups – 3x10 + 10kg
Standing mini band crunches – 3x15
Mini band abductions – 3x15

You look amazing. 90kg partial deadlift wow

Lying db curls. You done 22.5kg for 10 reps? :eek:
 
March 6th 2011 - OFF

March 7th 2011

DE B

B (2 grips) – 10x3 – 55kg, 2x5 – 65kg
MP (fat grip) – 10x 20kg, 8x 27,5kg, 5x 35kg, 5x 37,5kg, 5x 40kg, 2x8 – 32,5kg
Decline EZ triceps extensions – 10x 10kg, 10x 15kg, 5x10 – 22,5kg
Chins – 5x5
Lat pulldowns – 3x8 – 35kg
Kneeling 2 monster mini bands face pulls – 3x10
Mini band pull aparts – 2x15
EZ curls (wide grip) – 10x 10kg, 10x 15kg, 5x 10 – 22,5kg
 
March 8th 2011

DE SQ/DL

14'' box squat (belt) - 10x2 - 85kg, work up to 1x 130kg
Sumo DL (belt) - 6x1 - 105kg
GHR - 3x10 - 10kg
Ab-wheel rolls - 3x10

Today quick & easy - out of time...
 
March 9th 2011

Extra workout - bis + tris

EZ preacher curls (wide grip) – 10x10 – 20kg
Seated DB hammer curls – 3x15 – 5kg
Lying BB nose crushers on the floor (wide grip) – 10x10-8 – 20kg
Overhead kneeling 2 mini bands triceps extensions – 3x15
 
Couple of days off... Back to the gym -

March 14th 2011

ME B

Floor press – up to 1x 90kg (miss 95kg), 1x 80kg, 1x 80kg
DB press – 3x8 – 22,5kg, 17,5kg - AMAP
Triceps pushdowns (close grip) – 3x15 – 20kg, 10kg - AMAP
Rows – 10x 40kg, 3x8 – 55kg, 45kg - AMAP
Seated DB bent over laterals – 3x10 – 7,5kg, 5kg - AMAP
BB Preacher curls – 3x10-15 – 20kg, 10kg – AMAP
 
March 15th 2011 - OFF

March 16th 2011

ME SQ/DL

14’’ cambered bar box squat (belt) – up to 1x 140kg (310lbs) – PR, 1x125kg
GHR – 3x8
Lying DB leg curls – 3x10 – 20kg
Straight legs sit ups in power rack – 3x10
 
March 17th 2011

DE B

B (2 grips)– 8x3 – 50kg + 1 pair of chains, 2x5- 62,5kg
Seated DB press – 3x5 – 20kg
DB lateral raises – 3x8 – 7,5kg
DB triceps extensions on the floor with mini band – 5x10 – 5kg
Pull ups (parallel grip) – 3x5
Lat pulldowns – 3x8 – 32,5kg
Ropes face pulls – 3x10 – 20kg
Seated DB curls (fat grip) – 5x10 – 7,5kg
 
Very impressive! How long have you been training?
 
you look amazing and still remember the thread/show were you were robbed! Jeeze you looked soo good then!
 
March 18th 2011 - OFF

March 19th 2011

DE SQ/DL

14’’ box squat (belt) – 12x2 – 70kg + 1 pair of chains
Sumo DL (belt) – 10x1 – 90kg + 1 pair of chains
Reverse hypers (short strap) – 3x10 - 10kg
GHR mini band crunches – 3x15
Plank – 2 sets
 

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