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i want to cast a biggef stronger shadow.

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JohnIconi want to cast a bigger stronger shadow.09-09-2014 @ 19:52 
Member 5263, 2272 posts
SQ 220, BP 180, DL 250
650.0 kgs @ 130kgs UnEq
Post Edited: 09.09.2014 @ 19:55 PM by John
So have started a journal called Monday..........that was a mistake coz I didn't know what I was doing :/ so new log with an imaginative tittle lol. And seems as though I did something to my back and I'm on the mend may swell start a new one :-) anyway a new guy in the gym gave me some c4 pre workout stuff and played heavy metal on the stereo.it was a great change of pace to say the least lol.

Deadlift warm up 70x10 120x5, working sets 10x120 5x140 2x165k 90secs rest BTW sets
Speed pulls 5x3 140k
Circuits x3 8reps stiff legged deadlift 120x8 /130x8/130x8
8reps good mornings. 80x8/90x8/90x8
8reps back rows. 80x8/90x8/90x8
Wide lat pulls 5x10
Underhand pulldowns 5x10
Single arm rows 5x10

Leg ext 10x5sets
Curl 10x5sets
Press 2sets of10x250k/10x290k/310kx10
JohnIconshoulders & tri's11-09-2014 @ 13:51 
Member 5263, 2272 posts
SQ 220, BP 180, DL 250
650.0 kgs @ 130kgs UnEq
Ohp axle 10x60/5x70/5x75/3x80/3x80.5/ pb
Sitting db shoulder press 2x12k/1x55lb
Close grip floor press 10x60/8x70/8x80/8x80/8x90
Alt db press flat bench 12x55lb 3 sets 1 set 12x60lb
Skull crushers 12x27/ 12x37k/12x37k/12x42k
Single arm tricep pulldown 3sets of 12 3rd pin
And that was that :-)
JohnIconevents12-09-2014 @ 21:21 
Member 5263, 2272 posts
SQ 220, BP 180, DL 250
650.0 kgs @ 130kgs UnEq
Tyre flip 30 m 12 flood 5sets
Stone load 90 5x6 practice shouldering the 90
Lapped the 115 have not been trying with stones much hopefully lots of improvements to come,
Farmers walk 1x56 k 30m 1x76 30m 2x 86k 30m 2xtimed holds at 86 1x30secs 1x40secs lots of work to do.
JohnIconok15-09-2014 @ 18:00 
Member 5263, 2272 posts
SQ 220, BP 180, DL 250
650.0 kgs @ 130kgs UnEq
Bench 8x80/8x100/5x110/5x115/6x115
Log 60x8/65x8/70x6/75x6/80x1
Front barbell delts 5x10 @30k
Side delts 10 k x 10
Rear cable row 10x5
Snatch grip shruggs 100x10/140x10/160x10/180x10/210x10
Triceps heavy wide pulldowns 10xa lot :-)
A pb for me on the log as my overhead stuff isn't good so feeling smug :-) :-)
JohnIcondeads16-09-2014 @ 16:25 
Member 5263, 2272 posts
SQ 220, BP 180, DL 250
650.0 kgs @ 130kgs UnEq
Light deads
Dead after some warm sets
3x150
Speed deads 5x3 120/140
Stiff legged 2" deficit deads 120x5/140x5/140x5/140x5/140x5
Good mornings arched back 90x5/4sets of 100 k x5
Power shruggs 3x5 120 kept them light did um the day before.
Bent over row 100:-) kx8 5sets
Wide grip lat pull heavy.10 reps 5 sets
Narrow Under hand grip pull downs 10 rep 5sets
Single arm rows 10reps 5 sets
Leg ext 50k x10 5sets
Leg curl 10x5 sets not sure on weight wasn't heavy tho
Leg press 10x 220k/10x310/10x330/
That was that back felt great hopfully on the road to recovery although i am my own worst enemy.saw the 160 axle and couldnt resist. First time in months very pleased
JohnIconshoulders & tri's18-09-2014 @ 22:39 
Member 5263, 2272 posts
SQ 220, BP 180, DL 250
650.0 kgs @ 130kgs UnEq
Push press axle 60x8/65x6/70x6/75x5/80x3/85x1/90x bloody failed it :/ still a pb for my crappy over head tho :-)
Seated dumbbell press 6x50lbs 6x55lbs 6x55lbs
Close grip floor press 8x70/8x80/8x85/8x90
Alt flat bench dumbell 55lbsx12/60lbsx12/70lbsx12
Skull crusher 28kx10/38kx10/48x10
Tricep pull down single earn rope light 3sets
Normal tricep pulldown rope heavy 2sets
That was that :-)
JohnIconevents fun19-09-2014 @ 18:02 
Member 5263, 2272 posts
SQ 220, BP 180, DL 250
650.0 kgs @ 130kgs UnEq
Tyre flip 30m x4
Stone load 5sets of 5>6 90k
Farmers walk up to 86k 30m x4
Cheat hammer curls 5sets to burn out
Incline curls 4x10
2sets of 21s
Done :-)
JohnIconbp23-09-2014 @ 17:57 
Member 5263, 2272 posts
SQ 220, BP 180, DL 250
650.0 kgs @ 130kgs UnEq
Bench press 5x100/5x110/5x115/5x120/3x120/
Log press 8x60/8x70/6x75/3x80/3x85/1x90
Front delt raise 5x12
Side rear5x12
Tricep pulldown heavy.5x10
JohnIcondead24-09-2014 @ 16:45 
Member 5263, 2272 posts
SQ 220, BP 180, DL 250
650.0 kgs @ 130kgs UnEq
Dead lift after warm up sets 3x170
3x5 speed deads 135
Power shrugs 180x5 3 sets
Stiff leg deadlift from on 2 and a half inch plate 3x5 160 k
Bent over row 3x10 110k
Good mornings 3 x5 @ 90 k
Heavy pulls wide grip lat 5x10
Underhand grip 5x10
Single arm row 5x10
First time doing power shrugs.felt strange. But back feeling good slowly slowly :-)
JohnIconshoulders & tri's27-09-2014 @ 00:02 
Member 5263, 2272 posts
SQ 220, BP 180, DL 250
650.0 kgs @ 130kgs UnEq
Same as last week but set pb of 90 axle overhead sure there is 100 there but taking my time,having said that poorly shoulder playing up my have to lay off a bit :/
JohnIconbp29-09-2014 @ 14:32 
Member 5263, 2272 posts
SQ 220, BP 180, DL 250
650.0 kgs @ 130kgs UnEq
Thought I'd knackerd my shoulder but had a good sesh
Bp 80x8 100x8 110x5 120x5
Log 60x8 70x8 80x5 90x2 doubled last weeks pb but failed 95k but happy with that
Barbell front raise 5x10 @30k tut60secs
Plate raise side lateral. 10x5@10k tut60secs
Shruggs 60x12 100x10 140x10 180x10 200x6
Rear dealt pulls heavy 5 x10
Tricep pulldowns heavy wide grip 10x5
That was that must get timing right with pressing circus dumbbell its all over the place.also log press taking to long to press after the clean seeing stars lol
JohnIcondeadlift30-09-2014 @ 18:20 
Member 5263, 2272 posts
SQ 220, BP 180, DL 250
650.0 kgs @ 130kgs UnEq
Deadlift warmed up 80x10 100x10 120x5
Working sets 3x170 1x180
Left it at that didn't want to push my luck
Speeds 140 3x5
Power shrugs 180k 2x5
Bent over row 2x5@ 110k
Arched good mornings 1x5@90k 1x5 @110
Stiff leg deads 3inch plate 150k 3x5
Wide grip pull down 10x5
Underhand pulldown 10x5
Single arm row 10x5
Leg ext 4x12
Leg curl 3x10
Leg press 2x12@300k 1x10@390k pleased with that back feeling good so far :-)
JohnIconshoulders & tri's02-10-2014 @ 14:20 
Member 5263, 2272 posts
SQ 220, BP 180, DL 250
650.0 kgs @ 130kgs UnEq
Overhead push press axle 8x55k 5x70 5x80 5x85 3x90k 1x95k pb yay
Seated db press 8x4 55lb
Close grip floor press 4x8 60/80/90
Salt flat bench db press 2x55lbs 1x70lbs
Skull crushers 4x10 37/42/42/k
Single arm tri pulls 10x4 light/med/heavy/
Tri pulls 4x10 heavy
Great session feel positive :-) :-) :-) :-)
JohnIconevent fun03-10-2014 @ 15:54 
Member 5263, 2272 posts
SQ 220, BP 180, DL 250
650.0 kgs @ 130kgs UnEq
Post Edited: 03.10.2014 @ 15:55 PM by John
Events fun
Tyre flip 4x30m
Keg run 4x30m 65keg wish we had heavier :/
Loading medley 54k natural stone/65keg/90k atlas/115k atlas/120atlas/ failed 135 lapped but lacked srenght to pullit up/work to be done.
4x5 90k atlas second highest platform
Farmers walk 66/76/86/96k pb not pushing though 4x30m drop n turn though 15 m runs
Arm over arm pull used tyre was tough.ppl normally use the sled but it has little friction I can say the tyre most definatley does lol 4x15 m
Had fun got head ache now though :-) :-) :-)
JohnIconbp06-10-2014 @ 18:04 
Member 5263, 2272 posts
SQ 220, BP 180, DL 250
650.0 kgs @ 130kgs UnEq
Post Edited: 06.10.2014 @ 18:05 PM by John
Pb 80x10/100x8/110x5/120x5/125x5
Log press 60x8/70x5/80x5/90x2 failed a third rep log drifted to far forward. Then attempted another triple but failed badly work to do!
Front dealt raise barbell 30k x 10 2sets 3sets of 35k tut 1m 1set
Side delt plate 10x10k x5 tut 1m
Then newbies came in and needed to be shown about that was my workout ruined poo :/

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