Reepers m drol cycle

Traps And Shoulders 

Seated shoulder press
30 x 10
32.5 x 8
32.5 x 8

Military press
50 x 12
60 x 10
65 x 6

Shrugs
110 x 10
150 x 10
160 x 10

Front Raises 
22.5 x 10
25 x 10
27.5 x 10

lateral raises
15 x 12
17.5 x 10
20 x 8

Legs and Calves 

Squats
80 x 12 
100 x 12 
140 x 10 

Front Squats 
80 x 12 
80 x 12 
80 x 12 

Lunges 
22.5 x 8 
22.5 x 8 
22.5 x 8 

Leg Press 
100 x 10 
140 x 10 
170 x 8 

Leg Curls 
70 x 8 
70 x 8
70 x 6 

Good going mate, impressive lifts!

hey man cheers..

bit gutted about not starting yet as really was looking forward to it as i think this is going to be a good year for lifting..

got over a bad back which f*cked me up last year and started strong on legs so well pleased..

will try m drol soon just dont wanna chance it and start when i have not got everything i need!!

Chest and Tri's

Incline Bench (db)
32.5 x 10
35 x 8
35 x 8

Flat Bench
60 x 8
70 x 8
75 x 6  

Cable flyes
25 x 12
25 x 12


Dumbell Tricep Extensions
32.5 x 10
35 x 8
37.5 x 6

Back and Bi's


Lat pull down
90 x 10
95 x 8
100 x 8

Bent over rows 
60 x 8
80 x 8
90 x 8

One armed cable rows
46 x 8
56 x 8
56 x 8

Barbell curls
45 x 8
50 x 8
50 x 8

Concentration curls
15 x 8
12.5 x 10

Shoulders and Traps


Military Press
40 x 12
50 x 10
55 x 10

Seated DB Press
30 x 10
32.5 x 8
32.5 x 8

Upright rows
35 x 10
40 x 10
45 x 8

Lateral raises
15 x 10
17.5 x 10
17.5 x 10

Front Raises
25 x 12
25 x 12
25 x 12

Chest and Tri's

Incline DB Bench
30 x 10
35 x 8
37.5 x 6

Flat Bench
60 x 10
70 x 8
70 x 8

Cable Flyes
35 x 10
35 x 10

Skull Crushers
30 x 8
35 x 8

Tricep Push Down
max x 6
max x 6

Back and Bi's

Deadlift
50 x 12
80 x 12
110 x 12

Bent Over Row
60 x 10
80 x 8
100 x 6

Lat Pull down
56 x 10
64 x 10
72 x 8

Bicep curls BB
35 x 10
45 x 10
50 x 8

Close Grip Bicep Curls
30 x 10
30 x 10
40 x 10

Shoulders and Traps

Seated DB Press
30 x 10
32.5 x 8
35 x 6

Behind Head BB Press
55 x 10
55 x 10
60 x 8

Upright Rows
60 x 7
60 x 7

Front Raises
25 x 10
27.7 x 10
(superset with 20kg plate x 8)
27.5 x 8
(superset with 20kg plate x 8)

Lateral Raises
17.5 x 10
17.5 x 10
17.5 x 10

Shrugs
90 x 12
120 x 12
150 x 12

Legs and Calves

Squats
10 x 100
8 x 120
8 x 120

Leg Extensions
12 x 70
12 x 80
10 x 90

Leg Press
10 x 120
10 x 160
8 x 160

Straight Leg Dead Lifts
10 x 35
10 x 35
10 x 35

Standing Calve Raises
10 x 109
10 x 109
10 x 120

Monday 15th Feb

Stats

Weight - 15st 2

Bi's - 16"

Chest - 43 1/2

Legs - 25 1/2

Stomach - 35 1/2

Weight has gone down which is strange as i have been eating alot but my stomach is looking smaller so this isnt a bad thing and everything else has remained the same.

changed job aswell and have been a lot more active.

Chest and Tri's


Flat Dumbbell Bench
35 x 10
40 x 7 (failed on last rep)
40 x 6

Incline Bench Smith
60 x 10
70 x 10
80 x 6
80 x 6

Flyes
35 x 8
35 x 8
35 x 8

Flat Bench
60 x 12
60 x 12
60 x 12

Skull Crushers
35 x 10
40 x 10
45 x 10

Pushdowns (Rope)
10 x 40
10 x 50
10 x 60

Bodyweight Dips
2 sets of 8

Back and Bi's


Dead Lifts
60 x 12
90 x 12
120 x 10

Bent over rows (close grip)
80 x 10
100 x 10
105 x 8


Lat pull down (machine)

80 x 10
90 x 10
100 x 10

Cable curls 
30 x 10
35 x 8
35 x 8

Barbell Curls
45 x 10
55 x 10
60 x 8 (cheated a little on last 2)

Bent over Cable Pulls
Max x 10
Max x 10 

Shoulders and Traps

Seated Dumbbell Press
30 x 8
32.5 x 8
35 x 6

Military Press
60 x 6
60 x 6
60 x 6

Lateral Raises (machine)
40 x 10
40 x 10
40 x 10

Front Raises
25 x 10
25 x 10

Dumbbell Clean and Jerk
30 x 3 left and 3 right
30 x 3 left and 3 right
32.5 x 3 left and 3 right

(first time of trying these had read about them in the strength forum, they were a lift at a novice comp. gonna try to get to 40 kilo's in the next few weeks for reps)

Legs
(had alot of back pain so was a light day today)


Seated Leg Extension 
70 x 10
80 x 10
90 x 10

Leg Press
60 x 15
90 x 15
120 x 15

Squats (ATG)
60 x 18
60 x 18
60 x 18

Running for 15 mins as back was aching

Chest and Tri's

Incline Dumbbell Bench 
32.5 x 10
35 x 8
35 x 8

Flat Barbell Bench
60 x 12
70 x 10
80 x 6

Flyes
17.5 x 10
20 x 8
20 x 8

Pull downs (straight bar)
90 x 10
90 x 10
90 x 10

Skull Crushers
35 x 10
40 x 8
40 x 8

Back and Biceps

Bent Over Rows
60 x 12
100 x 8
120 x 6

Pull Downs (Machine)
80 x 10
90 x 10
100 x 10

Close Grip Rows
80 x 10
100 x 10
110 x 8

Barbell Bicep Curls
30 x 15
30 x 15

Close Grip EZ Bar Curls
45 x 12
45 x 12

Shoulders and Traps 

Seated Shoulder Press
30 x 10
35 x 8
35 x 6

Military Press
60 x 8
60 x 6
60 x 6

Lateral Raises (superset)
17.5 x 10
12.5 x 10

17.5 x 10
12.5 x 10

20 x 10
12.5 x 10

Front Raises 
25 x10
25 x 10
25 x 10

Lateral Raises (Machine)
40 x 10
60 x 8

Dumbbell Clean and Jerk
30 x 3 left and 3 right
30 x 3 left and 3 right
35 x 1 left and 2 right 
(so close with 2nd left one but didnt quite get it locked out)

Legs and Calves 
Was only a 30 min workout and ran out of time to do calves.. will add some in on chest tomorrow.

Seated Leg Extensions
80 x 12
90 x 10
95 x 8

Straight Leg Deadlifts
50 x 10
50 x 10
50 x 10

Squats
60 x 21
100 x 12
100 x 12
120 x 12

Lunges (dumbbell) 
40 x 10
40 x 10

Frame Walk (with straps but will use chalk next time)
150 x 4 lengths of gym around 12 - 15 meters
Did this 3 times

i had read about this in the strength forum so was giving it a try, i think i will keep this in as it was a fun lift. Only downside to it is that the gym is only small so i can only do it when its empty which is mainly a Sunday. I will be looking to increase this lift to 200kg hopefully.