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fctilidie		...	23-11-2013 @ 15:01
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	Would take me 3 hours to do all that, but I am a lazy t**t
MikeBromby1		...	23-11-2013 @ 15:09
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Tuesdays - Shoulder dislocations x 10 X 10 X 10 Belt squats 35 x 12 40 x 12 55 x 12 55 x 12 65 x 10 Reverse DB lunges EL 20's x 6 24's x 6 24's x 6 24's x 6 Leg extensions 56 x 10 70 x 10 84 x 10 98 x 10 112 x 10 Reverse ham curl 100 lbs x 10 180 x 10 180 x 10 180 x 10 Seated calf raise 30 x 15 40 x 15 62.5 x 15 Rotator cuffs x 2 exercises Finish! Thursadays - Shoulder dislocations x 10 X 10 Paused BP 60 x 10 90 x 6 95 x 6 100 x 6 105 x 5 + 1 110 x 2 + 2 92.5 x 8 Paused DB's 35's x 8 35's x 8 35's x 8 DB flyes 24's x 10 24's x 10 Seated shoulder press into side raises 20's x 10 - 20's x 6 28's x 10 - 20's x 6 28's x 10 - 20's x 6 28's x 8 - 20's x 6 EZ bar tricep extension/pullover 35 x 12 37.5 x 11 Lat pulldowns 60 x 10 110 x 6 110 x 6 110 x 6 Rear delt cables WES 15 x 10 30 x 10 30 x 10 30 x 10 Plank 20 x 1:10 20 x 1:20 Reverse hyper x 12 X 12 X 12 Finish! Todays - DB reverse lunges EL 20's x 6 30's x 6 30's x 6 30's x 6 30's x6 T-Bar row 40 x 10 60 x 10 80 x 6 90 x 6 95 x 6 100 x 6 Lat pulldown medium grip 60 x 10 110 x 6 110 x 6 115 x 6 115 x 6 Barbell shrugs 110 x 10 behind 110 x 10 infront 115 x 10 behind 115 x 10 infront 105 x 6 behind into 105 x 6 infront Chins x 11 X 8 X 7 Seated calf raise 30 x 15 40 x 15 62.5 x 15 Rotator cuffs x 2 exercises Reverse hyper x 10 X 10 Finish!
MikeBromby1		...	23-11-2013 @ 15:13
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	fctilidie said:Would take me 3 hours to do all that, but I am a lazy t**t Haha it did take me longer at first for awhile because i was used to having bigger rests between sets what with lifting heavy.
MikeBromby1		...	25-11-2013 @ 14:27
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	CGBP Bar x 10 60 x 10 100 x 6 105 x 6 107.5 x 6 110 x 5 + 1 115 x 3 + 1 105 x 5 + 1 - Paused Paused BP Shoulders back 70 x 8 80 x 6 90 x 6 97.5 x 6 Dips X 10 30 x 10 30 x 10 30 x 10 DB tricep extension/pullover 40 x 12 40 x 12 Incline DB curls 10's x 10 17.5's x 10 24's x 7 24's x 7 24's x 8 DB preachers EA 27.5 x 6 27.5 x 6 30 x 6 Curl machine 35 x 12 35 x 10 Decent sesh, all reps up from last time on everything. Finish!
MikeBromby1		...	27-11-2013 @ 20:10
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Belt squats 35 x 12 40 x 12 55 x 12 55 x 12 65 x 12 Reverse DB lunge EL 20's x 6 24's x 6 24's x 6 24's x 6 Leg extesion 56 x 10 70 x 10 84 x 10 98 x 10 112 x 10 Reverse ham curl 100 lbs x 10 180 x 10 180 x 10 180 x 10 Reverse hyper x 12 X 12 Seated calf raise 30 x 15 40 x 15 62.5 x 15 Rotator cuffs X 2 exercises Finish!
MikeBromby1		...	30-11-2013 @ 14:54
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Shoulder dislocations x 10 X 10 Paused BP 60 x 10 90 x 6 95 x 6 100 x 6 105 x 5 + 1 110 x 3 + 1 92.5 x 8 Paused DB's 35's x 8 35's x 8 35's x 8 DB flyes 24's x 10 24's x 10 Seated DB press into DB side raise 20's x 10 - 20's x 6 28's x 10 - 20's x 6 28's x 8 - 20's x 6 28's x 8 - 29's x 6 Barbell tricep extension/pullover 35 x 12 35 x 9 Lat pulldown 60 x 10 110 x 6 110 x 6 110 x 6 Rear delt cables WES 15 x 10 30 x 10 30 x 10 30 x 10 Plank 20 x 1:10 20 x 1:20 Reverse hyper x 15 Finish!
MikeBromby1		...	03-12-2013 @ 12:26
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Yesyerdays -- Russian hockey DL 20 x 10 35 x 10 40 x 10 40 x 10 40 x 10 T-bar row 40 x 10 60 x 10 80 x 6 90 x 6 95 x 6 100 x 7 Lat pulldown medium grip 60 x 10 110 x 6 110 x 6 110 x 6 110 x 6 Pullups x 9 X 8 X 6 Shrugs 115 x 10 behind 115 x 10 infront 115 x 10 behind 115 x 10 infront 105 x 6 behind into 105 x 6 infront Reverse hyper X 12 X 12 X 12 Seated calf raise 30 x 15 40 x 15 62.5 x 15 Rotator cuffs x 2 exercises Finish!
MikeBromby1		...	04-12-2013 @ 21:09
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	CGBP 60 x 10 100 x 6 105 x 6 107.5 x 6 110 x 5 + 1 115 x 3 + 1 105 x 5 - Paused Paused BP Shoulders back 70 x 8 80 x 6 90 x 6 100 x 4 + 1 Dips x 10 30 x 10 30 x 10 30 x 9 DB tricep extension/pulliver 40 x 12 40 x 11 Incline DB curls 10's x 10 17.'s x 10 24's x 7 24's x 7 24's x 7 DB Preachers EA 27.5 x 6 30 x 6 30 x 5 Curl.machine 35 x 12 35 x 9 Plank 20 x 1:10 20 x 1:20 Reverse hyper x 12 X 12 X 12 Finish!
MikeBromby1		...	07-12-2013 @ 14:45
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Shoulder dislocations X 10 X 10 Belt squats 35 x 10 40 x 8 55 x 8 65 x 8 70 x 8 70 x 6 Reverse DB lunge EL 20's x 6 24's x 6 24's x 6 24's x 6 Leg extensions 63 x 8 77 x 8 91 x 8 105 x 8 119 x 8 Reverse ham curl 100 lbs x 10 197 x 8 197 x 8 197 x 8 Reverse hyper x 12 X 12 X 12 Seated calf raise 30 x 15 40 x 15 62.5 x 15 Rotator cuffs x 2 exercises Finish!
MikeBromby1		...	14-12-2013 @ 14:56
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	CGBP 60 x 10 100 x 6 105 x 6 110 x 5 + 1 110 x 5 + 1 115 x 3 + 1 105 x 5 + 1 - Paused Paused BP Shoulders back 70 x 8 80 x 6 90 x 6 100 x 4 + 2 Dips X 10 30 x 10 30 x 10 30 x 10 DB tricep extension/pullover 40 x 12 40 x 12 Incilne DB curls 10's x 10 17.5's x 10 24's x 7 24's x 7 24's x 8 DB preachers Each arm 27.5 x 6 30 x 6 30 x 6 right x 5 left Curl machine 35 x 10 35 x 10 Plank 20 x 1:10 20 x 1:20 Reverse hyler x 12 X 12 Finish!
MikeBromby1		...	16-12-2013 @ 15:23
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Shoulder dislocations x 10 X 10 X 10 Belt squats 40 x 12 50 x 8 55 x 8 65 x 8 70 x 8 80 x 6 DB reverse lunge EL 20's x 6 26's x 6 26's x 6 26's x 6 Leg extensiins 63 x 8 77 x 8 92 x 8 106 x 8 120 x 8 Reverse ham curl 105lbs x 10 195 x 8 195 x 8 195 x 8 Reverse hyper x 12 X 12 X 12 Seated calf raise 30 x 15 40 x 15 65 x 15 Rotator cuffs x 2 exercises Finish!
MikeBromby1		...	21-12-2013 @ 14:50
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Straddle lifts 60 x 12 100 x 6 120 x 6 120 x 6 T-bar row 40 x 10 60 x 10 80 x 6 90 x 6 95 x 6 100 x 7 Lat pulldown medium grip 60 x 10 110 x 6 110 x 6 110 x 6 110 x 6 Barbell shrugs 117.5 x 10 behind 117.5 x 10 infront 117.5 x 10 behind 117.5 x 10 infront 107.5 x 6 behind into x 6 infront Pullups X 10 X 7 X 6 Seated calf raise 30 x 15 40 x 15 65 x 15 Rotator cuffs x 2 exercise superset Reverse hyper x 12 X 12 X 12 Finish!
MikeBromby1		...	23-12-2013 @ 17:13
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	CGBP 60 x 10 100 x 6 105 x 6 110 x 5 110 x 5 115 x 3 105 x 5 Paused BP 70 x 8 80 x 6 90 x 6 100 x 4 Dips x 10 30 x 10 30 x 10 30 x 10 DB tricep extension/pullover 40 x 12 42.5 x 10 Incline DB curls 10' s x 10 17.5's x 10 24's x 7 24's x 7 26's x 6 DB preachers EA 27.5 x 6 30 x 6 30 x 6 Curl machine 35 x 12 35 x 10 Plank 20 x 1:10 20 x 1:25 Reverse hyper x 12 X 12 Finish!
MikeBromby1		...	29-12-2013 @ 13:49
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Shoulder disloactions x 10 X 10 Paused bench 60 x 10 90 x 6 95 x 6 100 x 6 105 x 4 110 x 3 + 1 92.5 x 8 Paused DB's 35's x 8 35's x 8 35's x 8 DB flyes 24' s x 10 24's x 10 DB shoulder press into DB side raises 20's x 10 - 20's x 6 30's x 8 - 20's x 6 30's x 8 - 20's x 6 30's x 7 - 20's x 6 Barbell tricep exte sion/pullover 35 x 12 35 x 12 Lat pulldown 60 x 10 110 x 6 110 x 6 110 x 6 Rear delt ca les WES 15 x 10 30 x 10 30 x 10 30 x 10 Planks x 1:30 X 1:30 Reverse hyper x 12 X 12 Finish!
MikeBromby1		...	02-01-2014 @ 16:07
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Shoulder dislocations X 10 X 10 CGBP 60 x 10 100 x 6 105 x 6 110 x 5 110 x 4 115 x 3 105 x 4 - Paused Paused BP 70 x 8 80 x 6 90 x 6 100 x 3 Dips X 10 30 x 10 30 x 10 30 x 10 DB tricep extension/pullover 42.5 x 12 42.5 x 11 Incline DB curls 10's x 10 17.5s x 10 26s x 6 26's x 6 26's x 6 DB preachers EA 27.5 x 6 30 x 6 30 x 6 Machine curl x 12 X 9 Plank 20 x 1:20 20 x 1:30 Side bends ES 10 x 10 10 x 10 Finish!

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