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BIT OF THIS 'N' A BIT OF THAT

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MikeBromby1Icon...15-08-2013 @ 15:57 
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 + 1
102.5 x 5 + 1 - paused

BP
Paused shoulder blades back

70 x 8
80 x 6
90 x 6
92.5 x 5 + 1

Dips

X 10
25 x 10
30 x 10
30 x 10

DB tricep extension/pullover

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 right x 5 left
30 x 6 right x 3 left
30 x 5 right x 2 left

Bloody left wrist felt weak.

Curl machine

35 x 12
35 x 10

Chins

X 10

Plank

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

Finish!
MikeBromby1Icon...17-08-2013 @ 14:41 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10

Slipt squats
Each leg

40 x 10
60 x 6
80 x 6
90 x 6

Leg press

100 x 10
150 x 10
200 x 10

SLDL

60 x 10
90 x 10
100 x 8

Leg extensions

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

Pull throughs

55 x 10
60 x 10

Ham curls

55 x 10
55 x 10
55 x 10

Seated calf raise

30 x 15
40 x 15
57.5 x 15

Rotator cuffs

Pain round back of right shoulder so left it there.

Finish!
MikeBromby1Icon...20-08-2013 @ 15:46 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10

Bench press
Paused

60 x 10
90 x 6
100 x 6
105 x 4 + 2
105 x 4 + 1
90 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

Standing press

40 x 10
60 x 9
60 x 8
60 x 7

Weak ha.

DB tricep pullovers/extension

37.5 x 12
37.5 x 12

Lat pulldown

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

Rear delt cables
Weight each side

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

Plank

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

Reverse hyper

X 15
X 15

Finish!
MikeBromby1Icon...22-08-2013 @ 15:47 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Straddle lifts
Beltless

60 x 12
100 x 6
140 x 6
165 x 6
165 x 6

BO DB rows
Each side

20 x 10
52.5 x 6
52.5 x 7
52.5 x 7
52.5 x 8 right x 7 left

Lat pulldown
Medium grip

60 x 10
100 x 10
110 x 8
115 x 6

These felt harder today.

Plate loaded machine row

100 x 6
120 x 6
140 x 6
140 x 6

Pullups

X 7
X 5

Pullthroughs

60 x 10
60 x 10

Seated calf raise

30 x 15
40 x 15
57.5 x 15

Rotator cuffs

4 excersises

2 supersetted

Reverse hyper

X 15

Finish!
MikeBromby1Icon...24-08-2013 @ 14:54 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq
Post Edited: 02.09.2013 @ 16:03 PM by MikeBromby1
Shoulder dislocations

X 10
X 10

CGBP

60 x 10
100 x 6
107.5 x 6
110 x 5 + 1
112.5 x 4 + 1
115 x 2 + 2
102.5 x 5 + 1 paused

BP
Paused shoulders back

70 x 8
80 x 6
92.5 x 6
92.5 x 5 + 1

Dips

X 10
30 x 10
30 x 10
30 x 10

DB tricep extension/pullover

37.5 x 12
37.5 x 13

Oly bar curls

Bar x 10
40 x 10
67.5 x 6
67.5 x 6
70 x 6

DB preachers
Stood up
Each arm

24 x 10 right x 9 left
26 x 8 right x 7 left
28 x 6 right x 5 left

Curl machine

35 x 12
35 x 10

Chins

X 10

Reverse hyper

X 15

Finish!
MikeBromby1Icon...27-08-2013 @ 15:50 
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 10
60 x 6
80 x 6
92.5 x 6
100 x 3

DB lunges
Each leg

28'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 10

Ham curls

55 x 10
55 x 10
55 x 10

Pullthroughs

60 x 10
60 x 10

Reverse hyper

X 15

Seated calf raise

30 x 15
40 x 15
60 x 15

Rotator cuffs

X 2 excercises

Finish!
MikeBromby1Icon...29-08-2013 @ 16:08 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10

Bench press
Paused

60 x 10
90 x 6
100 x 6
102.5 x 6
105 x 4 + 1
90 x 9

DB bench
Paused

30's x 12
30's x 12
30's x 12

DB Flyes

20's x 12
20's x 14

Standing press

40 x 10
60 x 9
60 x 9
60 x 8

Lat pulldown

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

Rear delt cables
Weight each sjide

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

Plank

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

Reverse hyper

X 15

Finish!

Realised i'd forgot the tricep extensions/pullovers on way home so to make up for it -

Tricep extensions

15 x 10 right x 12 left
15 x 8 right x 10 left
15 x 8 right x 10 left

Close grip pressups x 20

Finish!
MikeBromby1Icon...31-08-2013 @ 14:42 
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
165 x 6
170 x 6

Bent over rows

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 6

Plate loaded machine row

100 x 6
120 x 6
140 x 6
140 x 6

Pullups

X 7
X 6

Seated calf raise

30 x 15
40 x 15
60 x 15

Rotator cuffs

2 excersise superset

Finish!
fctilidieIcon...31-08-2013 @ 14:46 
Grandad Goatse
Member 2494, 5035 posts
SQ 120, BP 110, DL 125
355.0 kgs @ 67kgs UnEq		Good to see your still going strong. With all the injury problems you've had a lot of people would of given up.
MikeBromby1Icon...02-09-2013 @ 16:18 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq
fctilidie said:Good to see your still going strong. With all the injury problems you've had a lot of people would of given up.


Thanks! I'd find it really hard not to do anything so just been doing enough to keep in shape, only weighing 95-96 at the mo but much happier with how i look.

CGBP

60 x 10
100 x 6
107.5 x 6
110 x 5 + 1
112.5 X 4 + 1
115 x 2 + 2
102.5 x 5 + 1 - Paused

Same as last sesh but nearly there with the paused.

Bench Press
Shoulder blades back Paused

70 x 8
80 x 6
92.5 x 6
92.5 x 6

Better than last time.

Weighted dips

X 10
30 x 10
30 x 10
30 x 10

DB tricep extension/pullover

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
67.5 x 6

DB preachers stood up
Each arm

26 x 6
26 x 8 left x 9 right
28 x 6
28 x 4 left x 3 right

Curl machine

35 x 12
35 x 10

Plank

20 x 1:10
20 x 1:10

Reverse hyper

X 15

Finish!
MikeBromby1Icon...05-09-2013 @ 21:50 
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 10
60 x 6
80 x 6
95 x 6
100 x 6 left x 4 right - bottomed out, bloody pins were too low aswell.

DB lunges
Each leg

28's x 6
28's x 6
28's x 6

Pullrhroughs

60 x 10
60 x 10

Leg extensions

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

Ham curls

55 x 10
55 x 10
55 x 10

Seated calf raise

30 x 15
40 x 15
60 x 15

Rotator cuffs

X 2 excersises

Reverse hyper

X 15

Finish!
MikeBromby1Icon...07-09-2013 @ 17:30 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq
Post Edited: 07.09.2013 @ 17:32 PM by MikeBromby1
Shoulder dislocations

X 10
X 10

Bench press
Paused

60 x 10
90 x 6
100 x 6
105 x 5 + 1
105 x 4 + 1
90 x 9 F 10 at lockout

DB bench
Paused

30's x 12
30's x 12
30's x 12

DB flyes

20's x 12
24's.x 9

Standing press

40 x.10
60 x 10
60 x 9
60 x 7

Barbell tricep extension/pullover

35 x 12
35 x 9

Rear delt cable cross
Weight each side

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

Lat pulldown

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

Plank

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

Reverse hyper

X 15

Finish!
MikeBromby1Icon...09-09-2013 @ 16:25 
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
165 x 6
170 x 6

Bent over row

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

Lat pulldown
Medium grip

60 x 10
100 x 10
110 x 9
115 x 6

Plate loaded machine row

100 x 6
120 x 6
140 x 6
140 x 6

Pullups

X 8
X 6

Pullthroughs

60 x 10
60 x 10

Seated calf raise

30 x 15
40 x 15
60 x 15

Rotator cuffs

4 excersises

X 2 sulersetted

Reverse hyper

X 15

Finish!
MikeBromby1Icon...11-09-2013 @ 19:10 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Bit of a weakish one today, triceps wise anyways.

CGBP

60 x 10
100 x 6
110 x 5 + 1
110 x 4 + 2
112.5 x 3 + 2
115 x 2.+ 2
102.5 x 4 + 1 - Paused

Paused Bench
Shoulders back

70 x 8
80 x 6
92.5 x 5 + 1
92.5 x 5 + 1

Dips

X 10
30 x 10
30 x 9
30 x 9

DB tricep pullover/extension

37.5 x 12
37.5 x 13

Oly bar curls

Bar x 10
40 x 10
67.5 x 6
67.5 x 6
67.5 x 6

DB preachers
Stood up

26 x 9 left x 10 right
26 x 7
28 x 5
28 x 4

Curl.machine

35 x 10
35 x 9

Finish!
MikeBromby1Icon...14-09-2013 @ 14:55 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq		Shoulder dislocations

X 10
X 10

Dip belt squats

20 x 12
40 x 10
40 x 10
50 x 10
55 x 10

DB lunges
Each leg

28's x 6
28'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 9

Ham curls

55 x 10
55 x 10
55 x 10

Pullthroughs

60 x 10
60 x 10

Reverse hyper

X 15

Seated calf raise

30 x 15
40 x 15
60 x 15

Rotator cuffs

X 2 excersises

Finish!

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