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Time to kick ass and chew bubble gum and im all out of gum 2013

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stephen9069Icon...20-01-2013 @ 19:05 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Daws87 said:Good session mate! Which log you use? I''ve got to start getting down there more.


Done a few on the big one mate but had to switch to the smaller one because of my wrist. Wasnt to bad today nice and cold lol.
stephen9069Icon...21-01-2013 @ 17:08 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
MONDAY - 21/01/2013

SHOULDERS

SEATED PIN PRESS

50kg X 10
55kg X 8
57.5kg X 6

60kg X 5
65kg X 5
72.5kg X 3
77.5kg X 3
82.5kg X 1
87.5kg X 1 (PB)

60kg X 12



STANDING STRICT PRESS

60kg X 5
65kg X 5
70kg X 3
75kg X 3
80kg X 1
82.5kg X 1

ONE ARM DUMBELL PRESS (STRICT)

25kg X Left: 5, Right: 5
27.5kg X Left: 5, Right: 5
30kg X Left: 3, Right: 3
32.5kg X Left: 3, Right: 3
35kg X Left: 1, Right: 1
37.5kg X Left: FAIL, Right: FAIL

SEATED DUMBELL PRESS

22.5kg X 8
25kg X 8
27.5kg X 8
30kg X 8

DUMBELL FRONT RAISES

12.5kg X 8
12.5kg X 8
12.5kg X 8
12.5kg X 8

DUMBELL SIDE RAISES

12.5kg X 8
12.5kg X 8
12.5kg X 8
12.5kg X 8

BODY WEIGHT DIPS (BW = 21 STONE)

BW(+10kg) X 8
BW(+10kg) X 8
BW(+10kg) X 8
BW(+10kg) X 8
ursusIcon...21-01-2013 @ 17:24 
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Man up and have a fuckin coffee
Member 2086, 9717 posts
SQ 340, BP 252.5, DL 300
892.5 kgs @ 158kgs UnEq
really impresive , i told you that you would soon see the gains ,stick with it pal
stephen9069Icon...21-01-2013 @ 17:26 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
ursus said:really impresive , i told you that you would soon see the gains ,stick with it pal


Cheers mate really enjoying the routine especially the pin press just going to try and keep adding weight to it each week.
Daws87Icon...21-01-2013 @ 17:34 
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Member 3634, 2381 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Good session mate! Never tried pin press before!
stephen9069Icon...21-01-2013 @ 17:59 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Daws87 said:Good session mate! Never tried pin press before!


You should give it a go mate it really hits the shoulders good
Daws87Icon...21-01-2013 @ 18:04 
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Member 3634, 2381 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
stephen9069 said:
You should give it a go mate it really hits the shoulders good


I'll try it out then, was looking for another pressing variation.
OxmanIcon...21-01-2013 @ 18:43 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Beastly session bud!
stephen9069Icon...21-01-2013 @ 18:46 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Oxman said:Beastly session bud!


cheers mate
stephen9069Icon...22-01-2013 @ 17:55 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
TUESDAY - 22/01/2013

BACK

DEADLIFT

60kg X 10
100kg X 8
130kg X 6
160kg X 4

180kg X 5
190kg X 5
200kg X 3
220kg X 3
240kg X 1
265kg X 1



BENT OVER BARBELL ROWS

70kg X 8
80kg X 8
90kg X 8
100kg X 8

WIDE GRIP PULL DOWNS

9 Plates x 8
10 Plates X 8
11 Plates X 8
12 Plates X 8

SEATED CABLE ROWS

9 Plates X 8
10 Plates X 8
11 Plates X 8
12 Plates X 8

FACE PULLS

6 Plates X 8
7 Plates X 8
8 Plates X 8
9 Plates X 8

BACK EXTENSIONS

45kg X 8
45kg X 8
45kg X 8
45kg X 8

21'S (EZ-Bar)

30kg X 21
30kg X 21
30kg X 21

21'S (Hammer Grip Bar)

30kg X 21
30kg X 21
30kg X 21
Daws87Icon...22-01-2013 @ 18:04 
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Member 3634, 2381 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Strong session mate! Deadlifts getting back up there!
stephen9069Icon...22-01-2013 @ 18:08 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Daws87 said:Strong session mate! Deadlifts getting back up there!


Cheers mate my back is feeling it now
Daws87Icon...22-01-2013 @ 18:09 
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Member 3634, 2381 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
stephen9069 said:
Cheers mate my back is feeling it now


Bet it is lol!
stephen9069Icon...23-01-2013 @ 14:31 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
WEDNESDAY 23/01/2013

CHEST

**An old injury seems to have reared its ugly head and the back of my right arm above the elbow and the elbow itself are slightly painful when pressing but theres no pain in the general movement so decided to focus on reps**

BENCH PRESS

60kg X 10
75kg X 8
90kg X 6
110kg X 4

**Had to drop the weight down slightly as the elbow was getting painfull**

100kg X 10
100kg X 10
100kg X 10
100kg X 10
100kg X 10
100kg X 10

INCLINE BENCH PRESS

60kg X 10
70kg X 10
75kg X 10
75kg X 10
75kg X 10

**Tried one BW dip wasnt painful just felt slightly awkward so decided to leave it at that as i dont want to risk a full injury got conditioning tomorrow and squats Friday then a good weekend of rest. Hopefully ordering a foam roller tomorrow**
OxmanIcon...23-01-2013 @ 17:17 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Quality sessions mate, hope the injury is nothing too bad.

Looks like you have the same weakness in deads as me, above the knees, nicely ground out there.

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