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  1. #4246
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    ThursdayDoing shoulders the day before bench... probably not a great idea but needs must due to the grip with the boys session. Skull Crushers - heavy set was a no go. Ok at that level on cycle I expect but not off. I'll be training with Paul Davis aka Garfield for the xmas period. Seated Pressto 67.5-kilos/148.5lbs x 5 repsHammer DB Curlsto 80-kilos/176lbs x 7 reps @Skull Crushers + OHTEto 79-kilos/174lbs x F Switched to proper close grip x 7 (will lighten the next time) + 5p x 16 reps

  2. #4247
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    FridayNo sign of Paul (last minute xmas shopping - I saw the queues as I walked to the gym). Training was BRUTALClose Grip Bench Pressto 140-kilos/308lbs x 3 x 5 repss/sDOHTBDLTODoing the same program I've got Lewis Graddon on for ALUSA at the Arnold in March. Who's idea was it to stick to 5 x 5... oh yeah. Mine (the fool ha ha). The rest between sets was longer between the top sets lol. Set 3 was the hardest - bar pulled away and I had to do 3+1+1 . Sets 4 and 5 I took my hands of between each rep for a secondw/ups 53.6-kilos x 5, 93.6-kilos x 5, 133.6-kilos x 5 and 173.6-kilos x 5 x 5 repsPronator work with bandsres x 8 reps, black x fail (my bands) then grey (Powerhouse's) 3 x 8 repsBwt: 315lbs

  3. #4248
    OLYMPIAN CHILDOFGOD's Avatar
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    another great week oftrainin' for u, sweet, and yes, i got n 2day but wil;; iget n RX, 2morrow, lol ?
    MY LORD OF LORDS!!!

  4. #4249
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    MondayIt might be Boxing day but it's also leg day! Back stiff from Friday Deadlifts so loosened up morePower Squat Machineto 470-kilos x 6 repsLeg Pressto 670-kilos x 3 poor reps. Might drop the weight for a bitLying Leg Curlsto 11p+5-kilos x 6 N repsLeg Extensionsto stack+25-kilos x 6 reps

  5. #4250
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    TuesdayLearning how the 5x5 feels and playing with set ups for the grip side'Raptor' TrainingUsed my one hand lift handle. I alternated hands during the sets. to set up+ 95-kg x 5 x 5 reps'Saxon' TrainingUsing my EuroPinch set to max width (approx 3-inches)to 73.9kg total x 5 x 5 reps (hands off between reps)Skull Crusherto 69kg (10 less than before) x 4 reps

  6. #4251
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    ThursdayDiet back on point.Side Laterals10lbs x 12 reps, 18.5lbs x 12 reps, 36lbs x 11 reps (took longer on the right)Alt Dumbbell Curls10lbs x 12 reps, 18.5lbs x 12 reps, 36lbs x 11 reps Mobility work for shoulders done AFTER. Felt stronger on the lifts

  7. #4252
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    FridayDeadlifts were horrendous. Not even funny how bad they were. As in not recovered from the last session and Squat machine work. I ended up backing right off to 153.6kg. Bench solidCGBPto 140-kilos x 4 x 5 repsDOHTBDL to whatever (noted in my book) then 153.6-kilos x 3 x 5 reps (last set flew)Arm Wrestling Cable Workto 23.25-kilos x 2 x 8 reps BHBwt (extra layer on) 317lbs

  8. #4253
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    MondayHanging out my butt. Iffy belly the last few days and sluggish n a slow start to the day. Finally got myself in gearHatfield Squatto 270kg/594lbs x 5 repsLeg Pressto (dropped as per last log entry) 600kg/1320lbsLying Leg Curlsto 11p+5kg x 7 N repsLeg Extensionsto stack+25kg x 7 HAF repsBwt (with fleece on): 318lbs

  9. #4254
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    Tuesday'Raptor' Workto 97.5kg x 5 x 5 reps (I alternated hands so one did 3 sets and the other 2 sets)'Saxon Work' using EuroPinchto 75.65kg x 5 x 5 r/p reps (hands off between reps)s/sSeated BB Pressto 67.5kg x 6 repsBwt: 320lbs

  10. #4255
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    Thursday
    Late start... just cos. General Levy on when training.


    Hammer DB Curls
    to 80+kilo dumbbell x 8 reps


    Skull Crushers + OHTE
    to 69kg x 6 reps + 7p x 10 reps


    Bwt: 319lbs

  11. #4256
    OLYMPIAN CHILDOFGOD's Avatar
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    i got n RX, 2day, yea, and i see u have a great week of workouts, nice job
    MY LORD OF LORDS!!!

  12. #4257
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    Friday@ Powerhouse with Lewis GraddonClose Grip Bench Pressto 140kg x 5 x 5 (1st time ever... deffo in a long time). Baby touch from Lewis on the very last rep DOHTBDLto 158.6kg x 5 x 5 reps. Smashed it. Did touch n go reps were as Lewis had to pause a moment. Gonna up it 5kg next timeSaxon BarMade for Lewis. Slightly over 3" square. I worked to 107kg. Apparently in my weight class (125kg+) I'd be in the top 10 ever lol Bwt: 317lbs

  13. #4258
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    MondayWith Kurk Dul at my gym. Nearly had a disaster on Lever Squats (for Kirk). He's shorter so racking top weights are hard. At some point we nearly tipped the machine over loaded with 265kgLever Squatto 310kg x 4 repsIso Leg Pressto 165kg x 6 repsLying Leg Curlsto 12p x 4 negativesLeg Extensionsto stack+26.25kg x 4 repsBwt: 320.3lbs

  14. #4259
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    TuesdaySide Lateralsto 36lbs @'Raptor' work using one hand lift handleset up + 100kg x 5 x 5 reps (3 L and 2 R)'Saxon Bar' work on Euro Pinch at 3" thickto 77.4kg x 5 x 5 (last two sets was non stop - strong)

  15. #4260
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    WednesdayAlternate Dumbbell Curls (contraction work)to 36lbs x 12 reps @Skull Crushers EZ bar + OHTEto 69kg x 7 reps + 7p x 12 reps

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