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  1. #3106
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Mobster View Post
    Tuesday
    Shay and Nicola - all masked up. Cold in gym. Left lower back still stiff from T-Bar Rows Thursday


    Seated Press
    to 100kg x 4 reps (shoulder still sore)


    Hammer DB Curls
    Did NOT go heavy as I felt that would pull on my back too much)
    So 86lbs x 8 reps


    TPD
    to 13p+2.5kg x 4 reps (more there)


    Adj/T/Bar
    a little higher reps to start (warm up back)
    +40kg x 6 reps @, +60kg x 6 reps @, +80kg x 3 reps @, +100kg x 3 reps @, +120kg x 2 x 3 reps @. Felt good at this point but held back
    cold gym nice workout u sweat and u get pumped nice job
    MY LORD OF LORDS!!!

  2. #3107
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Mobster View Post
    Yeah they can smooth out with an inflammatory response if done too close.
    very true, but i still have to use my legs for cardio, wish i could skip it, but i can't.
    MY LORD OF LORDS!!!

  3. #3108
    Moderator Mobster's Avatar
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    Thursday
    Trained solo. Back still stiff so...
    DOH Deadlift with my 40+mm bar
    stayed at 60kg x 5 x 10 reps. I started with a wide stance and with each set narrowed it until it was shoulder width


    Wrist Roller
    65kg x 3 x 15 reps blip style
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  4. #3109
    Moderator Mobster's Avatar
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    Friday
    Close Grip Bench Press
    to 150kg x 1 no probs. Bombed at 160kg. Dropped to 80kg x 20 reps (Shay got 31 reps)


    Vulcan Gripper Work
    LH: 5/5 x VVN, N, 1 rep, 5/6 x VVN, VVN and N
    RH: 5/5 x 1 rep, 6/6 x 1 rep, 6/7 x VN, VN and VVN


    Fence Post Lift
    to 115kg x 2 x 1 reps LH and 4 x 1 reps RH
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  5. #3110
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    cool workout days u had. sorry u trained solo, yet u'll be ok
    MY LORD OF LORDS!!!

  6. #3111
    Moderator Mobster's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    cool workout days u had. sorry u trained solo, yet u'll be ok
    Makes no odds to me. 90% of this diary has been solo
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  7. #3112
    Moderator Mobster's Avatar
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    Monday
    Trained with Dom - legs
    Lever Squat
    I'd planned on doing reps with 320kg but it was horrendous to get into position, felt shaky etc.
    to 320kg x 1 rep


    Leg Press
    to 425kg x 8 reps (easy)


    Leg Extensions
    to stack + 2.5kg x 7 reps


    Lying Leg Curls
    to 11p x 5 reps
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  8. #3113
    OLYMPIAN CHILDOFGOD's Avatar
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    neat workout day.
    MY LORD OF LORDS!!!

  9. #3114
    Moderator Mobster's Avatar
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    Tuesday
    Today was a change of pace and volume day. Pumped da f**k. Shay and Dom


    One Arm Dumbbell Press
    up and down the rack - 10 x 10 to 48lbs x 10 and back down again


    Side Laterals
    10lb x 20 reps, 18.5lbs x 10 and 10 x 10 again


    Hammer Dumbbell Curls
    light but 47lbs x 20 reps (both arms at the same time)


    Skull Crushers
    light but to all of 34kg x 20 reps


    Wrist Roller
    65kg x 2 x 20 reps... then Shay was jibbing me to go heavier so... eventually we got 102.5kg x 12 reps


    Pumped from delts to wrist
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  10. #3115
    OLYMPIAN CHILDOFGOD's Avatar
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    man, u had a big arm day, do they hurt,lolo
    MY LORD OF LORDS!!!

  11. #3116
    Moderator Mobster's Avatar
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    Funnily enough no. Not so far anyway
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  12. #3117
    Moderator Mobster's Avatar
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    Thursday
    I did some stretching yesterday and I'll do some more Saturday/ My left lower back still needs it.


    DOH thicker bar deadlifts
    Keeping this light for a while longer
    to 127kg x 7 reps. Not touching the ground


    Lat Pulldowns using the medium length double stirrup bar
    to stack +10kg x 8 reps


    One Arm Dumbbell Row
    to a crazy 110kg x 4 reps @ side.More there but hot damn it's HAF


    Bwt: 315.85lbs
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  13. #3118
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    back day, fun, fun, fun, yes do that and it will help. i see u're up to 315lbs nice
    MY LORD OF LORDS!!!

  14. #3119
    Moderator Mobster's Avatar
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    Friday
    @ Powerhouse with Dom and Ken
    Close Grip Bench Press
    to 120kg x 2 reps, 140kg x 2 reps and 150kg x 2 x 2 r/p reps


    Pump set of 90kg x 15 reps


    Bwt: 313lbs on gym scales
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  15. #3120
    OLYMPIAN CHILDOFGOD's Avatar
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    nice chest day with ur friends, r u sore, lol
    MY LORD OF LORDS!!!

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