BIT OF THIS 'N' A BIT OF THAT

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MikeBromby1		...	07-07-2013 @ 13:59
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 52.5 x 6 52.5 x 6 52.5 x 6 52.5 x 8 Lat pulldown Medium grip 60 x 10 100 x 10 110 x 8 115 x 6 Plate loaded single arm row Each side 50 x 6 60 x 6 80 x 6 80 x 6 Pullups X 8 X 6 Reverse hyper X 15 Seated calf raise 30 x 15 40 x 15 57.5 x 15 Rotator cuffs X 2 excersises Finish!

MikeBromby1		...	09-07-2013 @ 16:16
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 4 + 2 assists 115 x 2 + 3 assists 120 x 1 + 2 assists 102.5 x 4 paused 80 x 8 paused Bench press Shoulder blades back paused 70 x 8 80 x 6 85 x 6 Weighted dips X 10 25 x 10 25 x 10 30 x 9 DB tricep pullover/extensions 35 x 12 35 x 12 Oly bar curls Strict Bar x 10 40 x 10 67.5 x 6 67 5 x 6 Belt on 67.5 x 6 DB preachers Each arm 27.5 x 6 30 x 6 30 x 6 right x 5 left Curl machine 35 x 12 35 x 10 Plank 20 x 1:10 20 x 1:10 20 x 1:10 Reverse hyper X 15 Finish!

MikeBromby1		...	11-07-2013 @ 16:05
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Shoulder dislocations X 10 X 10 X 10 Front squat Beltless ATG 60 x 8 100 x 6 110 x 6 Back squat 100 x 6 110 x 6 Nope, instant SI pain. Zercher squats 60 x 6 80 x 6 DB lunges Each leg 26's x 6 26's x 6 28's x 6 28's x 6 Leg extensions 56 x 10 70 x 10 84 x 10 98 x 10 112 x 10 119 x 7 Ham curls 55 x 10 55 x 10 55 x 10 Pullthroughs 55 x 10 55 x 10 Seated calf raise 30 x 15 40 x 15 57.5 x 15 Rotator cuffs 4 excersises 2 super setted Reverse hyper X 15 Finish!

MikeBromby1		...	13-07-2013 @ 14:58
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Little sleep because of stomach ache and heat. Struggled. Bench press 60 x 10 100 x 6 107.5 x 4 + 2 assists 107.5 x 4 + 2 assists 110 x 2 + 3 assists 100 x 4 + 1 assist - Paused Seated oly bar press 40 x 10 60 x 6 70 x 6 80 x 4 80 x 3 DB bench Paused 30 x 12 30 x 11 30 x 10 DB flyes 20 x 12 20 x 12 DB tricep extensions/pullovers 35 x 12 37.5 x 11 Lat pulldown 60 x 10 110 x 6 120 x 6 120 x 6 Rear delt cables Weight each side 15 x 10 30 x 10 30 x 9 30 x 8 Reverse hyper X 15 Finish!

MikeBromby1		...	16-07-2013 @ 14:43
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Straddle lift Beltless 60 x 11 100 x 6 140 x 6 160 x 6 160 x 4 BO DB rows on bench Each side 20 x 10 52.5 x 6 52.5 x 6 52.5 x 7 52.5 x 8 right x 7 left Lat pulldown Medium grip 60 x 10 100 x 10 110 x 9 115 x 6 Plate loaded single arm row Each side 50 x 6 60 x 6 80 x 6 82.5 x 6 right x 5 left Pullups X 8 X 5 Pullthroughs 55 x 10 55 x 10 Seated calf raise 30 x 15 40 x 15 57.5 x 15 Rotator cuffs 4 excersisies 2 suppersetted Reverse hyper X 15 Sweating buckets Finish!

MikeBromby1		...	18-07-2013 @ 15:45
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 4 + 2 115 x 2 + 3 120 x 1 + 1 102.5 x 4 + 1 paused BP Shoulders back paused 70 x 10 85 x 6 90 x 5 + 1 Weighted dips X 10 25 x 10 25 x 10 30 x 10 DB tricep pullover/extension 37.5 x 12 37.5 x 11 Oly bar curls Bar x 10 40 x 10 67.5 x 6 67.5 x 6 70 x 5 DB preachers Each arm 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 1:10 Reverse hyper X 15 Finish!

MikeBromby1		...	22-07-2013 @ 21:25
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Split squats Each leg 40 x 10 60 x 6 80 x 6 90 x 6 Harder than i thought Leg press 100 x 10 150 x 10 200 x 10 DB lunges Each leg 28's x 6 28's x 6 28's x 6 Leg extensions 54 x 10 70 x 10 84 x 10 98 x 10 112 x 8 Went through these alot quicker than usual Ham curls 55 x 10 55 x 10 55 x 8 Quick again Reverse hyper X 10 Seated calf raise 30 x 15 40 x 15 57.5 x 12 Finish!


MikeBromby1		...	23-07-2013 @ 15:36
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 6 105 x 6 107.5 x 4 + 2 110 X 3 + 3 100 x 5 + 1 - Paused Seated oly bar press 40 x 10 60 x 6 70 x 6 80 x 4 82.5 x 1 F2 lol. DB bench Paused 30 x 12 30 x12 30 x 10 DB flyes 20's x 12 20'sx 13 DB tricep pullover/extension 37.5 x 12 37.5 x 12 Lat pulldown 60 x 10 110 x 6 120 x 6 120 x 6 Rear delt cables Weight each side 15 x 10 30 x 10 30 x 10 30 x 10 Finish!

MikeBromby1		...	23-07-2013 @ 15:37
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 6 105 x 6 107.5 x 4 + 2 110 X 3 + 3 100 x 5 + 1 - Paused Seated oly bar press 40 x 10 60 x 6 70 x 6 80 x 4 82.5 x 1 F2 lol. DB bench Paused 30 x 12 30 x12 30 x 10 DB flyes 20's x 12 20'sx 13 DB tricep pullover/extension 37.5 x 12 37.5 x 12 Lat pulldown 60 x 10 110 x 6 120 x 6 120 x 6 Rear delt cables Weight each side 15 x 10 30 x 10 30 x 10 30 x 10 Finish!

MikeBromby1		...	26-07-2013 @ 15:33
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Straddle lifts 60 x 8 100 x 6 140 x 6 160 x 6 160 x 6 BO DB rows on bench Each side 20 x 10 52.5 x 6 52.5 x 7 52.5 x 7 52.5 x 8 left x 7 right Lat pulldown Medium grip 60 x 10 100 x 10 110 x 9 115 x 6 Plate loaded single arm row Each side 50 x 6 60 x 6 80 x 6 82.5 x 6 Pullups X 8 X 5 Pullthroughs 55 x 10 55 x 10 Seated calf raise 30 x 15 40 x 15 57. X 15 Rotator cuffs 4 excersises 2 suppersetted Reverse hyper X 15 Finish!

MikeBromby1		...	28-07-2013 @ 14:22
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 4 + 2 115 x 3 + 3 120 X 1 + 2 102.5 x 5 - Paused BP Shoulders pinned paused 80 x 6 90 x 6 90 x 5 Dips X 10 25 x 10 30 x 10 30 x 9 DB tricep pullovers/extensiins 37.5 x 12 37.5 x 12 Oly bar curls Bar x 10 40 x 10 67.5 x 6 67.5 x 6 70 x 5 DB preachers Each arm 30 x 6 30 x 6 30 x 5 right x 3 left Curl machine 35 x 12 35 x 10 Plank 20 x 1:10 20 x 1:10 20 x 1:10 Reverse hyper X 15 Finish!

MikeBromby1		...	30-07-2013 @ 15:34
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Shoulder dislocations X 10 X 10 X 10 Split squats Each leg 40 x 8 60 x 6 80 x 6 92.5 x 6 Solid. Leg press 150 x 10 200 x 10 SLDL 60 x 8 80 x 8 90 x 8 Leg extensiins 56 x 10 70 x 10 84 x 10 98 x 10 112 x 10 117 x 9 Ham curls 55 x 10 55 x 9 55 x 8 Pullthroughs 55 x 10 60 x 10 Seated calf raise 30 x 15 40 x 15 57.5 x 15 Rotator cuffs 2 excersises Reverse hyper X 15 Finish!

MikeBromby1		...	01-08-2013 @ 15:42
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	BP Bar x 20 60 x 10 100 x 6 Shoulder felt abit sore so dropped the weight down Paused 80 x 10 90 x 9 95 x 6 100 x 4 Seated oly bar press 40 x 10 60 x 6 70 x 6 60 x 10 60 x 8 DB bench Paused 30's x 12 30's x 12 30's x 10 DB flyes 20's x 12 20's x 13 DB tricep extensions/pullovers 37.5 x 12 37.5 x 12 Lat pulldown 60 x 10 110 x 6 120 x 6 120 x 6 Rear delt cable flyes Weight each side 15 x 10 30 x 10 30 x 10 30 x 10 Planks 20 x 1:10 20 x 1:10 Reverse hyper X 15 X 15 Finish!

MikeBromby1		...	03-08-2013 @ 14:57
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Straddle lifts Beltless 60 x 10 100 x 6 140 x 6 160 x 6 160 x 6 BO DB rows on bench Each side 20 x 10 52.5 x 6 52.5 x 7 52.5 x 7 52.5 x 8 Lat pulldown Medium grip 60 x 10 100 x 10 110 x 9 115 x 6 Plate loaded single arm row Each side 50 x 6 60 x 6 80 x 6 82.5 x 6 Pullups X 8 X 6 Seated calf raise 30 x 15 40 x 15 57.5 x 15 Rotator cuffs 4 excersises Reverse hyper X 15 Finish!

MikeBromby1		...	13-08-2013 @ 16:02
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Straddle lifts Beltless 60 x 10 100 x 7 140 x 6 160 x 6 165 x 6 BO Barbell row 60 x 10 100 x 6 110 x 6 115 x 6 120 x 6 Lat pulldown Medium grip 60 x 10 100 x 10 110 x 9 115 x 7 Plate loaded row 100 x 6 120 x 6 140 x 6 140 x 5 Pullups X 7 X 5 Pullthroughs 60 x 10 Seated calf raise 30 x 15 40 x 15 57.5 x 15 Rotator cuffs 4 excersises X 2 supersetted. Finish!

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