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brownbearIcon18/3/16 shoulders tris19-03-2016 @ 13:58 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
db seated press
30s x 10
32s x 10

plate loaded shoulder press
20/side x 15
30/side x 7
20/side x 10

Bradford Press
20x10
25x10
30x10 drop to 20x8

side raises
2 sets

5 ways
2 sets

rear delts
3 sets

pushdowns rope
2 sets 20 reps

superset - pushdowns bar and ez oh extension
3 sets of each
brownbearIcon19/3/16 back, traps, hams, bis19-03-2016 @ 14:01 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
deadlift
190x5 - easier than last weeks 180x5

pullups
10
10

lat pulldown narrow neutral grip
80x9
70x10
60x8

superset 2 arm db rows with cable row
30s x 10 // 60x10
30s x 10 //60x10

csr superset with machine shrugs
20/20
15/15

lying curls superset with db sldls
35x12 // 30s x 10
35x10 // 30s x 10
30 x 12 // 30s x 10

seated curls
8s x 27, 25

cable curl ss with drag curl
20/20
20/20
brownbearIcon23/3/1624-03-2016 @ 18:52 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
inc db, no lockout, controlled
30s x 12
40s x 10
40s x 9
35s x 10

lying flat cable flyes
15 x 12
15 x 10
12.5 x 10
10 x 12

Inc HS press
20/side x 15
30/side x 10
30/side x 10
25/side x 10

OH rope ext
4 sets

Dip machine
4 x 10

1 arm pushdowns
2 sets

BB ez curl
30kg x 10
30kg x 10
25kg x 8
20kg x 10

bb curl
30 x 10

hammer
3x12
brownbearIcon24/3/1625-03-2016 @ 13:43 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Squat
140x5
140x5
140x5

Leg extension
50x10
70x10
80x8

Leg press ss leg Ext
110x20/30x10
110x20/20x12
110x20/20x10

Calves
3 trisets 180 reps total
brownbearIcon25/3/1625-03-2016 @ 13:46 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Seated db press
30s X 15
30s X 12

Hs press
25/side X 15
25/side X 12

Bradford press ss lat raise
25x10/7.5 X 10
25x10/7.5 X 10

Rope push downs
2x20

Bar push down ss oh Ext
20/20
20/15
20/12

Preacher curls
2x15-20

Hammers
2x10
brownbearIcon22/6/1622-06-2016 @ 16:14 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Hb pause squat belt less
150
110x5

Sldl
190
160x5

Pulldowns, raises, rows, curls, db oh press

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