2014 season
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| bruce |  | ... | 25-03-2014 @ 14:03 |
 a champion ...from the future !! Member 1806, 3968 posts SQ 210, BP 140, DL 240590.0 kgs @ 89kgs UnEq | Went for x ray on foot today, still can't walk properly also went back to specialist this morning, and good news they av carried on healing even with doing the comp, he says he has got them as far as the nhs will go so I need to ever look into private injections or hope they just carry on the healing process, he wants to just ultra sound me sharing in 6 months to make sure I haven't slipt back into a degenerative state. He also said it's was the worst case he had seen in a athelete but was now happy ish | ||
| rossphillips | | ... | 25-03-2014 @ 14:42 |
 Get to a kyro mate. Member 2268, 4659 posts SQ 250, BP 190, DL 272.5712.5 kgs @ 104kgs Eq | Athlete lol | ||
| bruce | | ... | 25-03-2014 @ 14:57 |
a champion ...from the future !! Member 1806, 3968 posts SQ 210, BP 140, DL 240590.0 kgs @ 89kgs UnEq | Back day Bent over row 60-8,8 90-5 100-5 105-5,5 Rear flys 12-10 16-10,10 Lat pull down 10,10,10 Revers pec dec 10,10,10 Cardio | ||
| bruce | | ... | 25-03-2014 @ 14:57 |
a champion ...from the future !! Member 1806, 3968 posts SQ 210, BP 140, DL 240590.0 kgs @ 89kgs UnEq | rossphillips said:Athlete lol That's the only bit I heard too lol | ||
| bruce | | ... | 26-03-2014 @ 12:46 |
a champion ...from the future !! Member 1806, 3968 posts SQ 210, BP 140, DL 240590.0 kgs @ 89kgs UnEq | Arms Cg bench paused 100-5 110-3 110-5 Push downs Single arm pull downs Barbell curl 40-8,8,8,8 Hammer curl 16-8,8,8 Preacher curl Fin | ||
| bruce | | ... | 27-03-2014 @ 11:15 |
a champion ...from the future !! Member 1806, 3968 posts SQ 210, BP 140, DL 240590.0 kgs @ 89kgs UnEq | Post Edited: 27.03.2014 @ 11:19 AM by bruce Rehab leg dayAll exercises done with a 5 second escentric on consentric effort Squats Bar x10x3 Leg press 10x3 Ham curl 10x3 Single arm db strict L-30x5,5 R-40x5,5 Row 30 secs on 30 off x10 Batle rope 30 secs Core 30 secs X10 Fin | ||
| bruce | | ... | 28-03-2014 @ 11:53 |
a champion ...from the future !! Member 1806, 3968 posts SQ 210, BP 140, DL 240590.0 kgs @ 89kgs UnEq | Bench 1 inch board and paused 130-3,3,3 120-3,3 Incline board and paused 110-1,1 Upright seated db 30-5 40-7 30-10 Z press DBS 18-10,10,10 Cardio Ball slams 10kg x30secs 1 chin up,1 press up x30 seconds X5 Fin | ||
| bruce | | ... | 04-04-2014 @ 10:25 |
a champion ...from the future !! Member 1806, 3968 posts SQ 210, BP 140, DL 240590.0 kgs @ 89kgs UnEq | This weeks training Monday Rehab Squats 7 second eccentric and 7 second concentric Bar x20x3 Leg press again eccentric 7 seconds 20x3 Leg curl Ham curl Hip abductors Stretch Foam role Tuesday 2.5 kg run 5x hill sprints 20m | ||
| rossphillips | | ... | 04-04-2014 @ 13:33 |
Get to a kyro mate. Member 2268, 4659 posts SQ 250, BP 190, DL 272.5712.5 kgs @ 104kgs Eq | Reyt gay We are training at hulks 2morow if u can pull that cock out of ur bum hole lol | ||
| bruce | | ... | 04-04-2014 @ 15:22 |
a champion ...from the future !! Member 1806, 3968 posts SQ 210, BP 140, DL 240590.0 kgs @ 89kgs UnEq | rossphillips said:Reyt gay We are training at hulks 2morow if u can pull that cock out of ur bum hole lol Can't mate, will be training early morning but going out on the piss round York tomorrow | ||
| bruce | | ... | 04-04-2014 @ 15:27 |
a champion ...from the future !! Member 1806, 3968 posts SQ 210, BP 140, DL 240590.0 kgs @ 89kgs UnEq | Deads Beltless at 80% 192.5 x2 -6 sets Bent over row 60-8,8 80-5 90-5 100-5,5 Lat pull down 10x3 Circuits Box jumps x10 40kg squats x10 Punch bag pick up & slam x10 Ball slams 10kg x 1 min Core work x1 min X2 Fin | ||
| bruce | | ... | 04-04-2014 @ 15:37 |
a champion ...from the future !! Member 1806, 3968 posts SQ 210, BP 140, DL 240590.0 kgs @ 89kgs UnEq | While I'm rehabbing my knees for next 2 months am going to deadlift twice a week, going to follow the following for pressing and deads: First session 6x2@80% - (of target 1RM) Bench & deadlift 2nd session step up through the % each week 6x4@70% (of current 1RM) 6x3@80% (of current 1RM) 5x2@90% (of current 1RM) 1 rep taget max Bench Current max Deadlift 240 Incline bench 115 Target Deadlift 245 Incline bench 120 | ||
| bruce | | ... | 05-04-2014 @ 11:08 |
a champion ...from the future !! Member 1806, 3968 posts SQ 210, BP 140, DL 240590.0 kgs @ 89kgs UnEq | Incline bench 95-2x6 sets Flat bench to board 100-10x3 sets Z press DBS 20-10x3 sets Fin | ||
| bruce | | ... | 07-04-2014 @ 11:28 |
a champion ...from the future !! Member 1806, 3968 posts SQ 210, BP 140, DL 240590.0 kgs @ 89kgs UnEq | Rehab Tempo squats Barx20 30x20 40x20 50-5 60-5 Leg press X8,8,8 Ham curl Stretch Role Sparing- brother has his first mma fight next month, the f**ker hit me straight at the bottom of my sternum today, winded for a couple of minutes | ||
| bruce | | ... | 07-04-2014 @ 11:30 |
a champion ...from the future !! Member 1806, 3968 posts SQ 210, BP 140, DL 240590.0 kgs @ 89kgs UnEq | Rehab Tempo squats Barx20 30x20 40x20 50-5 60-5 Leg press X8,8,8 Ham curl Stretch Role Sparing- brother has his first mma fight next month, the f**ker hit me straight at the bottom of my sternum today, winded for a couple of minutes | ||
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