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Back In Business!

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just_tIcon...05-03-2012 @ 20:28 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		Mon 5th Mar 2012

Bench Press

60x5
80x5
90x5
100x5
110x5
120x5
130x2
140x1 Best in a while!
130x1
120x3

Dips

40x6,6,6,6

Inc Bench

90x6,5,6

Chins

7x10

Standing Strict Press

60x5
70x4
75x2,3
70x3
60x6

Curls

5x10 ish

Shoulders

Few sets of various exercises.
GATESIcon...05-03-2012 @ 21:20 
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What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq		Nice bench mate you can re-adjust ur PB again.
just_tIcon...06-03-2012 @ 19:37 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		Was ugly mate ha!

Tue 6th Mar 2012

X-Trainer

30 mins

Squat

No belt

20x10
60x5
100x5
120x5
130x5
140x5
150x2
130x5

Deadlift

Slight defecit as stood on 1/3" board

140x3
180x3
200x3,3,3

Single Leg Press

4x8 per leg

Hypers

Small bar behind head

4x10

Seated Calf Raise -> Leg Ext

2x25ish -> 2x12

Standing Calf Raise -> Hammy Curl

2x20ish -> 2x10

Run


1.5 mile in 9 mins 50 something. Started a bit slow and had to catch up at the end full pelt 12 mph lol! Will start quicker next time.
just_tIcon...07-03-2012 @ 18:49 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		Didn't finish as late as I was expecting today, could have trained with the PLers if I had taken my kit and hadn't trained yesterday Unhappy

Went for a run, approx 4 miles. Feeling FAST today, feel really fit Happy
just_tIcon...08-03-2012 @ 19:13 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		Thurs 08th Mar 2012

Day 11 of 13 on the trot at work, nearly over and day off ahead! Woo

Shoulder Matrix

Did seated behind neck press straight to seated laterals to seated front raises.

Few light warmups, then;

50x10 -> 12.5x8 -> 12.5x8

Did a total of 4 sets of that.

TNG CGBP

60x5
80x10,10,10

Chest Supersets

Legs up wide grip neck press straight to machine flys


60x10 -> 8 reps

Did 3 sets of that. Killer

Underhand Chins

bw x 3
20x3
30x3
40x3
50x3
40x3
30x5

Just fancied some low reps.

Wide Grip Pulldowns

4x8

Laying DB Row

3x10

Low Row -> Straight Arm Pressdowns

3x10 of each back to back.


All cardio kit bar a treadmills was in use so since the weather was nice decided to drive home and go for a country run.

Run

Was out for just over an hour. Recon I did approx 8 miles. Feeling really fit today. Last mile really picked up the pace and ended with a short sprint. Marathon was there today.
just_tIcon...09-03-2012 @ 15:50 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		Fri 09th Mar 2012

Had to get up at 04:30 am for work today so fairly tired.

Paused Highbar Squat

20x10
60x5
100x3,3,3,3,3,3,3,3,3,3

Hang Cleans

60x3
100x2,2,2,2,2,2,2,2

Powerclean and Push Press

Each rep from floor

90x5,5

Lunges

60x10,10,10

Abs

Leg Raise -> Bench Crunch x 2 sets

Decline Twists -> Decline Situps x 2 sets

Laying Leg Raise -> Situp x 2 sets

Reverse Bar Curl

35x8,8

Fat Bar holds

About 6 sets

Wrist Curls

2 sets of regular to reverse supersetted

X-Trainer

25 mins, 465 kcal estimated burnt.



Bought a new skipping rope so will give that a whirl in a bit Happy
BigMaccaIcon...09-03-2012 @ 15:57 
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understanding of the sport, little he has.
Member 798, 9947 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq		Some solid work going on skinny lad - I'm liking the hang cleans Cool
just_tIcon...09-03-2012 @ 16:14 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		haha cheers mate. always enjoy a good power/hang clean
just_tIcon...09-03-2012 @ 16:54 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		15 mins skipping. Tough with the weighted rope. Shin splints now
just_tIcon...10-03-2012 @ 11:38 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		Sat cardio. Up at 6 am again for work but short day and have tomrrow off WOOO!

Did:

20 kg KB snatch x 10 right
20 kg KB snatch x 10 left
100 jumps of skipping rope

Repeat for 15 mins. Pretty sweaty by the end. Really trying to keep the pace up skipping with running style skipping.

Short rest

5 ring dips
8 body rows
25 x 20 kg KB alt hand swings
5 burpees

Repeat this for 15 mins. Again, really sweaty at the end.

Going for a 6 ish mile walk later with the missus, a mate and his missus. Should be a laugh
just_tIcon...11-03-2012 @ 11:08 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		a run in the sun. approx 30/40 mins. Topless of course Wink
BigMaccaIcon...11-03-2012 @ 11:19 
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understanding of the sport, little he has.
Member 798, 9947 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
just_t said:a run in the sun. approx 30/40 mins. Topless of course Wink

I've been in work since 06:00 and I could have sworn that I saw a white Ethiopian run past earlier - I thought it was just my tired eyes deceiving me, but it all makes sense now!

Grin
just_tIcon...11-03-2012 @ 19:47 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
BigMacca said:
I've been in work since 06:00 and I could have sworn that I saw a white Ethiopian run past earlier - I thought it was just my tired eyes deceiving me, but it all makes sense now!
Grin


lol on another day it could have been but didnt go near your work today. must be another hunk ha
just_tIcon...12-03-2012 @ 17:03 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		Mon 12th Mar 2012

Fin work super early today so ended up getting to the gym on the way home

TNG Bench Press

20x5
60x5
80x5
100x5
110x5,5,5
100x5

On a cr4p bench with a cr4p bar an no spotter hence low weights lol

Inc DB Press

42.5x6,6,6,6

Strict Standing Press

60x5
70x3
75x3
80x1
75x2
70x3
60x5

Dips

20x5,5,5
bw x 8,8

Tough today, pulled my neck slightly

Arnold Press

27.5x6,6,6

Chest/Delts

Just did a couple of sets of chest flys to shoulder flys

Chins

5x8 wide grip

Biceps

6 sets of 10-20 ish

Will go for a run in a min
just_tIcon...12-03-2012 @ 18:19 
Avatar
Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		approx 40 min run. Knees a bit tender today!

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