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Latest TROG Posts
Week 11 Day 2 by Size 16 March 2010 09:17 | Comments: 0 24 minutes sprint cycling (standing). Squat GS Bench crunches GS Pull-overs 3x12 75kg/-/15kg monday 15th march 2010 by Lambo 15 March 2010 21:45 | Comments: 0 big chest and tris today, me and stu trained with our good mate james collier today. strict and slow but also powerful.. it was a good work out, what a pump!! 15 march 2010 by j rob 15 March 2010 21:18 | Comments: 0 pulse raiser mobility squat 60/20 70/20 dumbell bench press 20/6 20/6 30/6 36/3 40/3 40/10 40/9 single arm standing dumbell press 16/12 16/12 16/12 dumbell skullcrusher 14/12 14/12 14/12 leg raises hanging 10 10 10 situps 10 10 10 10 min jog 15th March - Legs + Shoulders by WhatTheSupp 15 March 2010 20:51 | Comments: 0 Legs & Shoulders Squat - 60kg warmup x 8, 100kg x 5, 110kg x 5, 120kg x 5 -- More in the tank, gonna add some more weight next time! Overhead Press - 55kg x 5, 60kg x 3/55kg x 2, 55kg x 5 quick drop to 40kg x 5 Machine Leg Press - 60kg x 8, 100kg x 8,... Monday back night by Northerngal 15 March 2010 20:18 | Comments: 0 warm up 20 mins stepper Deadlifts 20kg, 25kg, 30kg, 35kg then back down Lat pulldowns 28kg, 35kg, 42kg, tried 49kg but could only do one really bad one and I got into a right strop over it...why can't I move up on this...grrrrr Seated row. my... Fri - 12th March 2010 by AngloSaxonMatt 15 March 2010 12:32 | Comments: 0 == Core == Squats - warmup sets followed by: 3 @ 110kg, 3 @ 125kg, 3 @ 140kg, 3 @ 140kg, 3 @ 140kg. Bench - warmup sets followed by: 3 @ 80kg, 3 @ 90kg, 2 @ 100kg, 2 @ 100kg. Deadlift - warmup sets followed by: 3 @ 140kg, 3 @ 160kg, 3 @ 180kg. ... Week 11 Day 1 by Size 15 March 2010 09:12 | Comments: 0 No cycling this morning. I am a pussy. Dips SS Pull-ups 6x5 +50kg/+20kg. 13th march 2010 by j rob 14 March 2010 22:32 | Comments: 0 Today probably shouldnt have happened as was not scheduled but hey Im loving the training pulse raiser mobility trap bar dead/power shrug 55/10 85/10 105/10 105/10 dumbell snatch 25/5 30/4 35/3 40/2 clean and press 40/3 60/3 70/3 75/1 80/1 dumbell... Chest, triceps and shoulders by AndyGates 14 March 2010 20:45 | Comments: 0 Okay, I didn't really like the push/pull thing, too vague and infrequent. Back to the three-way split. Warmup: 2500m row, #8, 10:50. Barbell Bench Press: 45kg x 10; 55kg x 10; 62.5kg x 4. Do two sets of 55 next time, for reps. Push Press: 45kg x... Sunday Biceps and chest...long cardio by Northerngal 14 March 2010 15:52 | Comments: 0 Bench press decline 20kg, 25kg 30kg..then back down. Flyes 8kg, 10kg, 12kg, tried a 14 but could only do 2...lol..oh well, next time.. Bicep curls, 8kg, 10kg, 12kg, still can't move a 14 to save my life...most irritating. preacher curls6kg, 7kg, 8kg...
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