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11-23-2010, 02:29 PM #121
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11-24-2010, 08:35 AM #122
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11-24-2010, 08:38 AM #123
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11-24-2010, 08:41 AM #124
- Join Date: Jun 2009
- Location: United Kingdom (Great Britain)
- Posts: 4,003
- Rep Power: 3044
Back/Side Delts/Triceps
BB Rows
8 x 135
8 x 135
8 x 225
8 x 315
7 x 350+ 2
-Ya, i have a vid, its stunning, will put tomorrow hopefully!
Pull Ups
x 10
x 10
-50 Second hang.
Krock Rows
R-15 x 110
L- 15 x 110
R- 12 x 132
L- 10 x 132
R- 10 x 132
L- 14 x 132
-Big PR's, good times.
Lying Reverse Flyes
12 x 27.5
12 x 27.5
12 x 27.5
Tricep Pull downs
10 x /
15 x /
15 x /
15 x /
French Press
12 x 50
12 x 50
15 x 50
Notes Great Session, iv'e got Legs today, im not feeling it at all at the moment, time to watch some motivational Zashni vids.....☆☆☆υк ¢яєω☆☆☆
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11-24-2010, 09:28 AM #125
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11-25-2010, 03:49 PM #126
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11-29-2010, 12:34 PM #127
- Join Date: Aug 2010
- Location: Bristol, Somerset, United Kingdom (Great Britain)
- Age: 32
- Posts: 235
- Rep Power: 242
Right, so I guessed it was about time I updated the log- just been way too lazy recently! I finished my cut, got to about 7-8 BF at 171 but I figured there was no need to cut any further so now Im at around 3000-3200 cals a day hoping to gain around 1lbs a week- trying to keep it leannn!
Also I`ve put together a new split Mon- Chest, finish with heavy tri`s
Tues- Back, heavy bi`s
Wednesday-Legs
Thursday- Shoulders
Friday- Arms
(Then deadlifts+abs every second sunday) Nothing massively different, just means I`ll be hitting arms twice a week now.
Anyway today was Chest/Tris
Incline DB press 88x8
88x7
88x7
Flat DB 88x6
88x7
Incline Flys 57x10
57x10
57x10
Standing Cable Flys 44x12
44x12
44x12
Dips BWx 15 (3 sets)
DB pull overs 79x10
79x10
79x10
Finished with some cable pull downs on tris and skullcrushers.. awesome workout.
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12-08-2010, 06:18 AM #128
- Join Date: Aug 2010
- Location: Bristol, Somerset, United Kingdom (Great Britain)
- Age: 32
- Posts: 235
- Rep Power: 242
Legs- 8th of Dec
Squats (18")- warm upx12
220x5
220x6
220x6
220x5
Leg press 440x15 4 sets
Leg curls 130x12
130x12
130x10
130x10
Leg extensions 165x12
165x12
165x12
165x12
Finished off with some calf work, suddenly realised just how painfully pathetic my calves are so trying to hit them 3 times a week now.
My weight is up again, 174 this morning which Im pretty pleased with Im way leaner this time compared to my last bulk- probably around 9% BF now.
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12-09-2010, 10:02 AM #129
- Join Date: Aug 2010
- Location: Bristol, Somerset, United Kingdom (Great Britain)
- Age: 32
- Posts: 235
- Rep Power: 242
Shoulders/Abs December (9th)
DB shoulder Press 75x8
75x8
75x8
Lateral raises 35x8
35x8
35x7 (all supersetted with side raisesx8)
Upright Rows 110x10
110x10
110x10 (all supersetted with lying rear delt raises)
Finished with some abs (leg raises+crunches), didnt really feel it today- forgot my ipod so was stuck with kylie minogue, fuuuu i hate gym music!
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01-05-2011, 11:54 AM #130
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01-15-2011, 04:53 PM #131
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01-17-2011, 08:17 AM #132
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