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MikeBromby1		...	19-10-2013 @ 15:20
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 5 + 1 110 x 3 + 3 115 x 2 + 3 102.5 x 5 + 1 - Paused Paused bench Shoulders back 70 x 8 80 x 6 90 x 6 95 x 5 + 1 Dips X 10 30 x 10 30 x 10 30 x 10 Tricep DB extension/pullover 40 x 12 40 x 12 Incline DB curls 10's x 10 16's x 10 24's x 6 24's x 6 24's x 7 DB preachers stood Each arm 28 x 6 28 x 6 28 x 6 right x 5 left 26 x 7 Curl machine 35 x 10 35 x 10 Plank 20 x 1:10 20 x 1:10 20 x 1:10 Finish!
MikeBromby1		...	23-10-2013 @ 09:23
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Yesterdays Belt squats 35 x 12 40 x 12 55 x 12 55 x 12 65 x 10 DB side lunge EL 24's x 6 24's x 6 24's x 6 Leg extension 56 x 10 70 x 10 84 x 10 98 x 10 112 x 10 Reverse ham curl 100lbs x 10 180 x 10 180 x 10 180 x 10 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 excersises Finish!
MikeBromby1		...	24-10-2013 @ 16:33
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Shoulder dislocations X 10 X 10 Paused bench 60 x 10 90 x 6 95 x 6 100 x 6 102.5 x 5 + 1 110 x 2 + 1 92.5 x 8 + 1 Paused DB bench 35's x 8 35's x 8 35's x 8 DB flyes 24's x 10 24's x 10 Seated DB shoulder press into DB 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 9 - 20's x 6 Barbell decline tricep extension 35 x 12 35 x 12 Lat pulldown 60 x 10 110 x 6 110 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 1:10 20 x 1:10 Reverse hyper X 12 X 12 X 12 Finish!
MikeBromby1		...	26-10-2013 @ 14:53
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Reverse DB lunges EL 20's x 6 26's x 6 28's x 6 28's x 6 28's x 6 T-bar row 40 x 10 60 x 10 80 x 6 90 x 6 95 x 6 100 x 5 Lat pulldown Medium grip 60 x 10 110 x 6 110 x 6 116 x 6 116 x 6 Shrugs 110 x 10 behind 110 x 10 infront 110 x 10 behind 110 x 9 infront - 100 x 6 i front Pullups X 10 X 9 X 7 Seated calf raise 30 x 15 40 x 15 62.5 x 15 Rotator cuffs X 2 excersises Reverse hyper X 12 X 12 X 12 Finish!
MikeBromby1		...	29-10-2013 @ 16:48
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 5 + 1 110 x 5 + 1 115 x 3 + 1 102.5 x 5 + 1 - Paused ( closest been to 6th) Paused BP Shoulders back 70 x 8 80 x 6 90 x 6 95 x 6 Dips X 10 30 x 10 30 x 10 30 x 10 DB triceps extension 40 x 12 40 x 10 Incline DB curls 10's x 10 17.5-s x 10 24's x 6 24's x 6 24's x 8 Standing DB preachers Each arm 28 x 6 28 x 6 28 x 6 right x 5 left 26 x 7 Curl machine 35 x 10 35 x 10 Plank 20 x 1:10 20 x 1:10 Reverse hyler X 12 X 12 X 12 Finish!
MikeBromby1		...	31-10-2013 @ 15:49
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 35 x 12 40 x 12 55 x 12 55 x 12 65 x 10 DB side 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 10 119 x 8 Seated ham curl 100lbs x 10 180lbs x 10 180lbs x 10 180lbs x 10 Reverse hyper X 12 X 12 X 12 Seated calf raise 30 x 15 40 x 15 62.5 x 15 Rotator cuffs 2 excersises Finish!
MikeBromby1		...	02-11-2013 @ 14:45
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Shoulder dislocations X 10 X 10 Paused bench 60 x 10 90 x 6 95 x 6 100 x 6 102.5 x 6 110 x 3 + 1 92.5 x 8 + 1 DB bench paused 35's x 8 35's x 8 35's x 8 DB flyes 24's x 10 24's x 10 Seated DB shoulder press into DB side raise 20's x 10 - 20's x 6 28's x 10 - 20's x 6 28's x 9 - 20's x 6 28's x 8 - 20's x 6 Barbell tricep extension/pullover 35 x 12 35 x 11 Lat pulldown 60 x 10 110 x 6 110 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 1:10 Reverse hyler X 20 Finish!
MikeBromby1		...	04-11-2013 @ 14:48
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Reverse DB lunges EL 20's x 6 28's x 6 28's x 6 28's x 6 28's x 6 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 6 116 x 6 116 x 6 Shrugs 110 x 10 behind 110 x 10 infront 110 x 10 behind 110 x 10 infront 100 x 6 behind into 100 x 6 infront Pullups X 10 X 8 X 6 Seated calf raise 30 x 15 40 x 15 62.5 x 15 Rotator cuffs X 4 excersises X 2 super setted Reverse hyper X 25 Finish!
MikeBromby1		...	06-11-2013 @ 19:24
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 5 + 1 110 x 5 + 1 115 x 3 + 1 102.5 x 6 - Paused - Rep PB Paused BP Shoulders back 70 x 8 80 x 6 90 x 6 97.5 x 5 Dips X 10 30 x 10 30 x 10 30 x 9 DB tricep extension/pullover 40 x 12 40 x 11 Seated incline DB curls 10's x 10 17.5's x 10 24's x 7 24's x 7 24's x 7 DB preachers stood up Each arm 28's x 6 28's x 6 28's x 6 26's x 8 Curl machine 35 x 11 35 x 9 Plank 20 x 1:10 20 x 1:10 Reverse hyper X 15 Finish!
MikeBromby1		...	09-11-2013 @ 15:00
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Shoulder dislocatiins X 10 X 10 Belt squats 35 x 12 40 x 12 55 x 12 55 x 12 65 x 11 DB side Lunge 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 100lbs 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 exersises Pull throughs 30 x 12 30 x 12 Reverse hyper X 15 Finish!
MikeBromby1		...	12-11-2013 @ 22:14
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 + 1 110 x 2 112.5 x 1 92.5 x 8 Paused DBs 35's x 8 35's x 8 35's x7 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 9 - 20's x 6 28's x 8 - 20's x 6 Barbell tricep extension/pulover 35 x 12 35 x 11 Lat pulldown 60 x 10 110 x 6 110 x 6 110 x 6 110 x 6 Rear delt cable flye WES 15 x 10 30 x 10 30 x 10 30 x 9 Reverse hyper X 12 X 12 Finish!
MikeBromby1		...	15-11-2013 @ 09:08
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	Yesterdays Reverse DB lunge EL 20's x 6 30's x 6 30's x 6 30's x 6 30's x 6 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 Shrugs 110 x 10 behind 110 x 10 i front 110 x 10 behind 110 x 10 infront 100 x 6 behind into 100 x 6 infront Pullups x 10 X 8 X 6 Seated calf raise 30 x 15 40 x 15 62.5 x 15 Rotatir cuffs x 3 excersises x 2 supersetted reverse hyper x 12 X 12 Finish!
MikeBromby1		...	16-11-2013 @ 14:46
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 5 + 1 110 x 4 + 2 115 x 2 + 2 105 x 4 + 1 - Paused Paused BP Shoulders back 70 x 8 80 x 6 90 x 6 95 x 5 + 1 Dips x 10 30 x 10 30 x 10 30 x 10 DB tricep extension/pullover 40 x 12 40 x 11 Incline DB curls 10's x 10 17.5's x 10 24's x 7 24's x 6 24's x 8 DB preachers EA 27.5 x 6 27.5 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 Reverse hyper x 15 Finish!
fctilidie		...	16-11-2013 @ 14:50
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	You do some big sessions, how long do they take?
MikeBromby1		...	23-11-2013 @ 14:50
Member 2021, 556 posts SQ 220, BP 145, DL 302.5 667.5 kgs @ 103kgs UnEq	fctilidie said:You do some big sessions, how long do they take? Yer i struggle to get to gym more than 3 times a week now with work and stuff so do longer sessions, on average i'd say just over 2 hours!

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