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BIT OF THIS 'N' A BIT OF THAT

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MikeBromby1Icon...10-03-2013 @ 14:19 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10

Bench Press

60 x 10
100 x 6
110 x 5
115 x 3 + 3 assists
120 x 1 + 1 assist
105 x 3 paused

DB bench
Paused

27.5's x 12
27.5's x 12
27.5's x 12

Flyes

20's x 10
20's x 9

Seated Oly bar press

40 x 10
60 x 6
75 x 6
80 x 4
85 x 2

Lat pulldown

60 x 10
110 x 6
120 x 6
127.5 x 6

Rear Delt cable flyes
Weight ES

15 x 10
30 x 10
30 x 10
30 x 10

Finish!
MikeBromby1Icon...12-03-2013 @ 19:34 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		BO DB rows on bench
ES
20 x 10
42.5 x 10
42.5 x 10
50 x 10

Lat pulldows
Medium grip

60 x 10
110 x 10
110 x 10
110 x 9

Plate loaded single arm row
ES

50 x 6
60 x 6
70 x 6

Pullups

X 8

Pullthroughs

55 x 10
55 x 10
55 x 10

Plank

15 x 1 min
20 x 1 min
20 x 1 min

Reverse hyper

X 10

Finish!
MikeBromby1Icon...14-03-2013 @ 15:33 
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
110 x 6
115 x 5 + 1 assist
120 x 3 + 2 assists

Training partners back. Was fairly happy with how this went.

Incline

60 x 8
100 x 5 + 1 assist
100 x 4 + 2 assists
100 x 3 + 3 assists
97.5 x 2 + 1 assist Paused

Weighted dips

X 10
20 x 8
20 x 8
30 x 6

Felt stronger than last time.

Oly bar curls

Bar x 10
40 x 10
62.5 x 6
62.5 x 6
65 x 6

DB Preachers
EA

27.5 x 6
27.5 x 7

Biceps deffo getting stronger.

Curl machine

35 x 10
35 x 12

Finish!
MikeBromby1Icon...16-03-2013 @ 14:49 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq
Post Edited: 25.03.2013 @ 09:12 AM by MikeBromby1
Shoulder dislocations

X10
X10
X10

Squats
Beltless

60 x 8
100 x 6
140 x 6
150 x 6
Sleeves on
160 x 6
170 x 3

Deadlifts
Beltless

60 x 8
100 x 6
140 x 6
180 x 6

Leg extensions

56 x 10
70 x 10
84 x 10
98 x 10
112 x 10
119 x 10

Hamstring curls

52.5 x10
52.5 x 10
55 x 9

Finish!
MikeBromby1Icon...19-03-2013 @ 20:28 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10

Bench Press

60 x 10
100 x 6
110 x 6
115 x 3 + 3 assists
120 x 2 + 1 assist
107.5 x 3 Paused

Seated Oly Bar Press

40 x 10
60 x 6
75 x 6
80 x 6
87.5 x 2

DB bench press
Paused

27.5 's x 12
27.5's x 12
30's x 10

DB flyes

20's x 10
20's x 10

Lat pulldowns

60 x 10
110 x 6
120 x 6
127.5 x 6

Rear delt cable flyes
Weight each side

15 x 10
30 x 10
30 x 10
30 x 10

Plank

20 x 1 min
20 x 1 min
20 x 1 min

Reverse hyper

X 10
X 10
MikeBromby1Icon...21-03-2013 @ 15:10 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		BO DB rows on bench
Each side

20 x 10
42.5 x 10
47.5 x 10
50 x 10

Lat pulldown
Medium grip

60 x 10
110 x 10
110 x 10
110 x 10

Plate loadable single arm row
Each side

50 x 6
60 x 6
72.5 x 6

Pullups

X 8

Pullthroughs

55 x 10
55 x 10
55 x 10

Finish!
MikeBromby1Icon...23-03-2013 @ 14:45 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10

CGBP

60 x 10
100 x 6
110 x 6
115 x 4 + 2 assists
120 x 2 + 4 assists
120 x 1 + 2 assists

Incline

60 x 8
100 x 4 + 2 assists
100 x 3 + 3 assists
100 x 2 + 4 assisst

Weighted dips

X 10
20 x 8
20 x 10
30 x 7

Oly Bar Curls

Bar x 10
40 x 10
62.5 x 6
65 x 6
65 x 6

Seated DB Preachers
Each arm

27.5 x 6
27.5 x 7

Curl machine

35 x 12
30 x 10

Finish!
MikeBromby1Icon...25-03-2013 @ 15:33 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10
X 10

Squats
Beltless

60 x 8
100 x 6
140 x 6
150 x 6

Sleeves on
162.5 x 6
172.5 x 3

Deadlift
Beltless double over hand

60 x 10
100 x 6
140 x 6
Mixed grip
180 x 6

Leg extensions

56 x 10
70 x 10
84x 10
98 x 10
112 x 10
119 x 10

Hamstring curls

52.5 x 10
52.5 x 10
55 x 10

Pullthroughs

55 x 10
55 x 10

Reverse hyper

X 10

Finish!
MikeBromby1Icon...28-03-2013 @ 16:56 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10

Bench Press

60 x 10
100 x 6
110 x 6
115 x 3 + 3 assists
115 x 3 + 3 assisst
110 x 2 + 1 asisst Paused

Seated Oly Bar Press

40 x 10
60 x 6
75 x 6
82.5 x 4
90 x F
90 x F

DB bench
Paused

27.5's x 12
30's x 11
30's x 10

DB flyes

20's x 10
20's x 10

Lat pulldows

60 x 10
110 x 6
120 x 6
127.5 x 6

Rear delt cables
Weight ES

15 x 10
30 x 10
30 x 10
30 x 12

Plank

20 x 1 min
20 x 1 min
20 x 1:10

Side bends
ES

10 x 10
10 x 10

Finish!

Wasnt happy with todays session, only thing tht felt ok was the rear delt cable flyes. Dissapointing.
MikeBromby1Icon...30-03-2013 @ 14:11 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		BO DB rows on bench
Each Side

25 x 10
47.5 x 10
47.5 x 10
50 x 10

Wide grip pullups

X 8
X 8
X 6

Plate loaded single arm row
Each side

50 x 6
60 x 6
75 x 6

Lat pulldowns
Medium grip

60 x 10
100 x 10
100 x 10

Medium grip pullups

X 7

Reverse hyper

X 12
X 12
X 12

Finish!
MikeBromby1Icon...01-04-2013 @ 14:48 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		CGBP

60 x 10
100 x 6
110 x 5 F 6 - Flipping weights came off the right side then catapulted the left side, thankfully no one was near.
115 x 4 + 2 assists
115 x 3 + 3 assists
120 x 2 + 1 assist

Incline BP

60 x 8
90 x 6
90 x 6
92.5 x 6

Weighted dips

X 10
20 x 10
20 x 10
30 x 8

Tricep DB pullovers

20 x 8
25 x 8
27.5 x 8

Plank

20 x 1 min
20 x 1 min
20 x 1:15

Reverse Hyper

X 12
X 12

Finish!
MikeBromby1Icon...02-04-2013 @ 15:21 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Oly bar curls

Bar x 10
40 x 10
65 x 6
65 x 6
65 x 6

DB preachers
Each arm

27.5 x 6
30 x 6 right x 4 left
27.5 x 7 right x 6 left

Weighted chins

10 x 6
15 x 6
20 x 6

Curl machine

35 x 12
30 x 10

Side bends
Eaxh side

10 x 10
10 x 10
10 x 10

Reverse hyper

X 12

Finish!
MikeBromby1Icon...04-04-2013 @ 16:32 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10
X 10

Squats
Beltless

60 x 8
100 x 6
140 x 6
150 x 6

Sacked em off, could feel it in my SI joint and going away to Florida next week and didnt want a big flare up.

Front squats
Beltless

60 x 6
80 x 6
90 x 6

Straddle lifts

60 x 8
100 x 6
100 x 6
100 x 6

Leg extensions

56 x 10
70 x 10
84 x 10
98 x 10
112 x 10
119 x 10

Ham curls

52.5 x 10
55 x 10
55 x 9

Pullthroughs

55 x 10
55 x 10

Reverse hyper

X 12
X 12

Barbell calf raises

60 x 12
60 x 15
60 x 20

Finish!
MikeBromby1Icon...05-04-2013 @ 18:19 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Bench press

60 x 10
100 x 6
110 x 6
115 x 3 + 3 assists
115 x 3 + 3 assists
110 x 2 + 1 assist Paused

DB bench press
Paused

30's x 12
30's x 11
30's x 10

DB flyes

20's x 11
20's x 11

Seated oly bar press

40 x 10
60 x 6
75 x 6
82.5 x 3 F 4

DB tricep pullovers

30 x 8
30 x 8
30 x 8
30 x 8

Rear delt cables
Weight ES

15 x 10
30 x 10
30 x 10
30 x 9

Plank

20 x 1:00
20 x 1:05
20 x 1:10

Finish!
MikeBromby1Icon...08-04-2013 @ 16:41 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Russian hockey deadlift

25 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

BO DB rows
Each side

25 x 10
47.5 x 10
47.5 x 10
50 x 10

Lat pulldown

60 x 10
110 x 6
120 x 6
120 x 6

Plate loaded single arm row
Each side

50 x 6
60 x 6
77.5 x 6

Lat pulldown
Medium grip

60 x 10
100 x 10
110 x 9

Pullups

X 7

Pull throughs

55 x 10
55 x 10

Reverse hyper

X 12
X 12

Finish!

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