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  1. #1246
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    Monday
    A week off and sheeeetttt it was hard work today (not helped by sore bits and two days of Amazon wearing me down). Held off full bore

    Iso Press
    to 60-kilos x 6 reps, 40-kilos x 8 reps d/s

    Hammer DB Curls
    to 40 (?) x 6 reps / 20-kilos x 15 reps d/s

    TPD (cos bars were in use)
    to 15p x 8 reps, 10p x 10 reps
    Felt hard

  2. #1247
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    Tuesday - Thursday
    Random bits. Back on the program now

    Friday
    Break in session. Trained in 'santa' t-shirt lol

    P/Squat
    to 250-kilos x 6 reps (all the way down)

    Giant sets of the next 3 moves

    Leg Press
    1) 200-kilos x 8 reps, 2) 400-kilos x 8 reps, 3) 610-kilos x 8 reps

    Leg Curl
    1) 15p x 8 reps, 2) stack x 8 reps, 3) stack x 8 reps

    Leg Ext
    1) 15p x 8 reps, 2) stack x 8 reps, 3) stack x 8 reps

  3. #1248
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    Monday
    BUSY today. Loads to do after gym.

    Iso Press
    to 61.25kg a side x 4 reps, d/s 40kg a side x 10 reps

    s/s

    Hammer db curls
    to 42.5kg each x 6 reps, 15kg each x 20 reps

    Over head tricep ext - ez bar
    to +60-kilos x 12 hard reps (sleeves)

    TPD - rope handles
    8p x 10 reps

  4. #1249
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    Tuesday
    Back on it

    V/Gripper
    to
    L/H: 5/6 x 1, TnG, 1, 1 reps
    R/H: 6/7 x N, VVN, F, 1 reps

    2HP
    to 99.9kg x 1 slow rep

  5. #1250
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    Wednesday
    Edge off cos of stuffed up nose etc - them weights feel heavy like lol

    CG Bench
    to 130-kilos x 3 x 3 reps + 60-kilos x 20 reps d/s

    s/s

    Iso p/downs
    to 80-kilos x 2 x 4 reps

    Pullover
    stack x12 reps (iso machine in use)

    v-handle pulldowns (h machine)
    15p x 12 reps, 18p x 8 reps - d/s 10-p x 8 reps

  6. #1251
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    Friday
    Power Squat
    to 270-kilos x 6 ass down reps

    Leg Press
    to 620-kilos x 8 reps

    Leg Curl (seated broken so standing 1 leg at a time and strict)
    3p x 3 x 10 reps

    Leg Ext
    stack x 3 x 10 reps

  7. #1252
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    Monday
    Late start. Very 'off' first thing.

    Iso Press
    to 62.5kg a side x 4 reps - 30kg a side x 15 reps

    Hammer DB Curls
    to 45kg @ x 6 reps - 12.5kg @ x 20 reps

    OHTE
    to +62.5kg x 12 reps (loose / sleeves)

    TPD
    10p x 12 reps

  8. #1253
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    Wednesday
    Left shoulder twinge seems to be making bench harder. Head down!! Higher rep start for chest and back

    Iso Bench
    set up x 15 reps, 20-kilos a side x 15 reps, 30-kilos a side x 12 reps, 40-kilos x 10 reps, 60-kilos x 6 hard reps (twinge), 678.5-kilos x 6 hard reps (as before), 40-kilos a side x 15 reps

    Iso Pulldowns
    double arm
    20-kilos a side x 15 reps, 30-kilos a side x 12 reps, 40-kilos x 10 reps,

    single arm
    60-kilos x 6 reps, 80-kilos a side x 6 hard reps

    1 arm d/b row
    60-kilos x 8 reps, 65-kilos x 8 reps, 70-kilos x 8 reps

  9. #1254
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    Thursday
    Back on a program. Max day
    V/Gripper
    to
    L/H: 5/5 x 3 x 1 reps, 5/6 x VN, VN, N
    R/H: 5/5 x 1 reps, 6/6 x 3 x 1 reps, 6/7 x VVN, VN, VN

    2HP
    to +75kg (97.7kg) x 2, 2, 2, 1, 1, 1 reps.

  10. #1255
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    Monday
    Iso Press
    to 63.75-kilos @ x 3 reps
    s/s

    Hammer DB Curl
    to 45-kilos @ x 8 reps

    OHTE - EZ
    to +65-kilos x 10 reps

    OHTE - Cable / rope / DRP machine
    10p x 12 reps, 15p x 11, 12 reps

    Plain, simple and brutal. Nice arm pump after

  11. #1256
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    Tuesday Volume day late start
    V/ Gripper
    L/H: 5/6 x N, 1, 1, VVN, TnG, F (ps), TnG, 1, 1 reps
    R/H: 6/6 (10) x 8 x 1 rep and 1 x 2 reps

    2HP equ x 8 reps, +45-kilos x 5 reps, +47.5-kilos x 5 reps, +50-kilos x 5 reps, +55-kilos x 2 x 5 reps
    Last edited by Mobster; 01-21-2014 at 11:25 AM.

  12. #1257
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    Wednesday
    Iso Bench
    Still 'weak' on this. It's gonna be slow
    to 65-kilos x 6 hard reps

    s/s

    Iso P/downs
    to 81.25-kilos x 6 heavy reps

    1 arm d/b rows
    to 80-kilos x 6 reps - 35-kilos x 8 reps

  13. #1258
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    Saturday
    Off / busy Thursday / Friday. In lieu of missed grip I took CoC 3 with me to the gym and hit the MDB as well
    CoC
    thru-out w.out. to 3 reps left and 4 right inc a hold for 8-10 seconds

    P/Squat machine
    to 290-kilos x 6 reps deep

    L/Press
    to 700-kilos x 10 reps

    Seated L/Curls
    stack x 8, 10 and 14! reps

    L/Ext
    stack x 8, 10 and 12 reps

    MDB
    2 x 1 reps (held on 2nd and dizzy on first. Missed a third

  14. #1259
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    Monday
    Iso Press
    all over the place - got greedy plus the leg workout Saturday may have done me in lol

    s/s

    Hammer DB Curl
    to 47.5-kilos x 6 loose reps - 15-kilos x 15 reps

    OHTE
    to +65-kilos x 12 reps

    Cable OHTE
    6p x 8 reps, 9p x 8, 8, 8 reps - d/s 6p x 10, 4p x 10 reps

  15. #1260
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    Wednesday
    Iso Bench
    to 60-kilos a side x 5, 5, 8 reps 20-kilos a side x 25 reps d/s
    s/s

    LPD with d handles
    to stack x 3 x 8 reps

    1 arm DB Rows
    to 80-kilos x 2 x 8 reps, 40-kilos x 12 reps d/s

    Nice chest n back pump

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