[pumpingiron]

What the h... are unilateral Hammerstrength rows?

[Johnny Bravo]

Holy crap my shoulders are sore.. in a non-good way. Never EVER gonna do behind neck press or upright rows again

[Johnny Bravo]

Originally Posted by pumpingiron

What the h... are unilateral Hammerstrength rows?

Cutler uses this machine in his New, Improved & Beyond video.

I'll take a picture of it next time I'm at the gym :)

[Johnny Bravo]

Incline bb. press:
6*80kg
6*80kg
6*80kg
8*70kg with 2 sec. pause on the chest in every rep.

Incline db. press:
8*36kg
10*36kg
8*36kg
6*36kg

Benchpress non-lockout:
8*90kg
8*90kg
8*90kg
10*90kg

Incline db. flyes superset chest dips:
12*22kg --------------------------------- 15 reps
10*24,5kg------------------------------- 8*10kg
10*24,5kg------------------------------- 8*5kg

Alternate db. curl:
8*19,5kg
10*19,5kg
10*19,5kg

Preacher cable bb. curl:
8*55kg
8*55kg
8*55kg

[Johnny Bravo]

Originally Posted by pumpingiron

What the h... are unilateral Hammerstrength rows?

[pumpingiron]

I would like to try that equipment! You've made an error above. 80kg incline db? Lier!!!

[Johnny Bravo]

Originally Posted by pumpingiron

I would like to try that equipment! You've made an error above. 80kg incline db? Lier!!!

LOL thanx..

[philosopher]

behind neck press sucks. it hurt you're shoulders in a bad way

[Johnny Bravo]

Legpress:
6*160kg
6*200kg
10*240kg
8*270kg
6*300kg
8*200kg

Squat:
8*100kg
5*120kg
6*120kg
7*120kg

Hacksquat:
8*100kg
8*130kg
5*130kg

Stifflegged deadlift:
10*100kg
6*120kg
6*120kg

Legextensions:
10*40kg
8*45kg
8*50kg

BB. Lunges:
10*50kg
10*50kg

Closegrip Benchpress:
8*90kg
6*100kg
6*100kg

Seated db. extensions:
10*42kg
10*47kg

Pushdown (rope):
10*35kg
10*35kg
10*35kg

[pumpingiron]

Originally Posted by Johnny Bravo

Closegrip Benchpress:
8*90kg
6*100kg
6*100kg

How much you bench now? With those above stats you should be able to bench 8x120kg! Good stuff...

[Johnny Bravo]

Originally Posted by pumpingiron

How much you bench now? With those above stats you should be able to bench 8x120kg! Good stuff...

Hmm I don't know because I haven't done benchpress (only non-lockout last time), in a while.

My 1rm is 130kg

[Johnny Bravo]

Fridays workout
---------------


Inc. benchpress:
10*60kg
8*80kg
8*80kg
6*80kg

Benchpress:
7*90kg
9*90kg
6*100kg

Inc. db. press - Non-lockout:
7*37kg
9*37kg
8*37kg

Cablecross:
15*25kg
10*30kg
11*30kg

Alternate db. curl:
8*19,5kg
6*22kg
6*22kg
7*22kg

Cable preacher EZbar curl:
8*55kg
8*55kg
8*55kg

[Johnny Bravo]

Gonna try George Turner's 10x10 for a while, and see how it goes.
First day was pretty hard, and the tonage gets pretty high.

Benchpress:
10*100kg - 10*100kg
10*95kg - 10*95kg
10*90kg - 10*90kg
10*85kg - 10*85kg
10*80kg - 10*80kg

Bent over bb rows:
10*100kg - 10*100kg
10*95kg - 10*95kg
10*90kg - 10*90kg
10*85kg - 10*85kg
10*80kg - 10*80kg