Broly The Legendary Super Saiyan

[YoloMcSwaggins]

Back day (20/01/2014)

Deadlift

100 x 8
100 x 8
120 x 5
140 x 5
160 x 5
180 x 3
190 x 3
200 x 1
150 x 5

DB Row

36 x 10 x 4
39,5 x 8

Assistance

Lat pulldown, Cable rows, Bicep curls, etc.

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[GainsPLXKKTHXBB]

Stlong

 

[YoloMcSwaggins]

Chest day (21/01/2014)

Bench Press

60 x 10
60 x 10
80 x 3
90 x 5
90 x 5
95 x 5
100 x 3

Incline DB Press

36 x 10
38,5 x 10
39,5 x 10
32 x 10

Dips

4 x 10 slow

Flat DB Press

28 x 10
30 x 10 x 2

Assistance

 

[YoloMcSwaggins]

Whatever day

Squats

60 x 10
100 x 5
120 x 5
140 x 5
160 x 5
180 x 3 PR
192,5 x 1 PR

Bench Press

60 x 10
80 x 5
85 x 5
100 x 5 PR
112,5 x 1 PR
115 x 1 PR

Incline DB Press

36 x 10
38,5 x 10
39,5 x 10 PR

Dips

20, 15 , 13 wide & slow

Assistance

 

[YoloMcSwaggins]

Back day

Deadlift

90 x 10
90 x 10
100 x 10
130 x 6
140 x 5
160 x 5
180 x 5 PR

DB Row

36 x 10 x 2
36 x 8 x 3

Klokov Press

40 x 10
50 x 10
55 x 8
60 x 6 PR

Back & Biceps assistance

 

[Anoniem]

strongk

 

[YoloMcSwaggins]

Chest day

Bench Press

60 x 10 x 2
80 x 8
90 x 3
100 x 5
105 x 3 PR
90 x 5 x 2

Incline DB Press

36 x 10 x 3
38,5 x 8

Dips

10 x 4

Flat DB Press

28 x 10
30 x 10
30 x 8

Assistance

 

[Ano_568]

stlongk

 

[YoloMcSwaggins]

Back day

Deadlift

100 x 10
120 x 8
140 x 5
160 x 3
180 x 1
190 x 5 PR

DB Rows

36 x 10 x 3
38,5 x 8
39,5 x 8

Assistance

 

[YoloMcSwaggins]

Shoulder day

Military Press

40 x 10
50 x 8
60 x 5
65 x 5
70 x 5
75 x 2 Failed
72,5 x 3 PR

DB Shoulder Press

30 x 10
32 x 10
36 x 8 PR

Klokov Press

40 x 10
50 x 6
60 x 3
62,5 x 3 PR

Barbel Shrugs

100 x 10 x 2
100 x 8

Assistance

 

[YoloMcSwaggins]

Leg day

Squats

60 x 10
90 x 10
120 x 5
140 x 5
160 x 3
180 x 1
195 x 1 PR

Weighted Barbel Lunges

60 x 15 x 3

Curls for the pretty girls & Leg assistance

 

[YoloMcSwaggins]

Chest day

Bench Press

60 x 10 x 2
80 x 5
100 x 5
90 x 5
90 x 5
100 x 5

Incline DB Press

36 x 10 x 5

Dips

10 x 3

Flat DB Press

28 x 10 x 3

Assistance


dringend deload nodig. Pretty damn weak