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ItsaSecretIcon...23-01-2013 @ 23:31 
close to being re-banned
Member 3955, 822 posts
SQ 200, BP 160, DL 250
610.0 kgs @ 110kgs UnEq
JackRevans said:Youl get that dam 260


yeah ill just do 240 next time or something and build from that 10kgs at a time, that gives me 3 weeks to get 260. i watched the video and i failed just below my knee cap.
ItsaSecretIcon...26-01-2013 @ 18:27 
close to being re-banned
Member 3955, 822 posts
SQ 200, BP 160, DL 250
610.0 kgs @ 110kgs UnEq
26/01
flatback bench
barx15
60x8
100x5
140x6 matches my arched pb.

incline smith
barx10
60x8
100x9

fly machine
60x10
80x6 drop to
60x4 drop to
40x6

incline press machine
1plate/side x10 or so

tricep pushdown
65x10
JackRevansIcon...26-01-2013 @ 18:35 
Avatar
'There was also a sausage in my mouth.'
Member 2477, 16235 posts
SQ 185, BP 130, DL 250
565.0 kgs @ 81kgs UnEq
enhjoyable benching
ItsaSecretIcon...26-01-2013 @ 18:48 
close to being re-banned
Member 3955, 822 posts
SQ 200, BP 160, DL 250
610.0 kgs @ 110kgs UnEq
JackRevans said:enhjoyable benching


yes maybe i could get 7 or 8 arched
ItsaSecretIcon...27-01-2013 @ 19:54 
close to being re-banned
Member 3955, 822 posts
SQ 200, BP 160, DL 250
610.0 kgs @ 110kgs UnEq
27/01
squat high bar ATG (bouncing arse out of the hole)
60x8
100x4
140x15 could've prob done more had my forearm not cramped. PB regardless.

shrugs
40s x25 or something no straps

calf raise
4plates/side x like 35
ItsaSecretIcon...28-01-2013 @ 21:33 
close to being re-banned
Member 3955, 822 posts
SQ 200, BP 160, DL 250
610.0 kgs @ 110kgs UnEq
28/01
standing barbell military (not done this for a long time)
barx10
40x8
60x5
80x2 PB

side raises
7.5s x 3 sets to failure, some kunt had the 10s at the other side of the gym so i couldn't do what i usually do.

at this point i had to leave so ill just do rear delts with back.
wjmxm21Icon...28-01-2013 @ 21:35 
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improvment is a MUST !!
Member 1407, 894 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Strength seems to be coming back nicely
ItsaSecretIcon...28-01-2013 @ 21:47 
close to being re-banned
Member 3955, 822 posts
SQ 200, BP 160, DL 250
610.0 kgs @ 110kgs UnEq
wjmxm21 said:Strength seems to be coming back nicely


id say im definitely stronger now. got lazy as hell with squat last night, i didnt even try but i did bury the f**k out of my reps. as opposed to cutting them. feel so guilty when i cut reps lol.

im going to start cutting in about 2 weeks time. will be a very fast 4-6 weeker.
ItsaSecretIcon...30-01-2013 @ 13:29 
close to being re-banned
Member 3955, 822 posts
SQ 200, BP 160, DL 250
610.0 kgs @ 110kgs UnEq
Started dieting today, weighing 17st 4 / 110kg. It'll be a 38 day run on DNP.
ItsaSecretIcon...30-01-2013 @ 20:59 
close to being re-banned
Member 3955, 822 posts
SQ 200, BP 160, DL 250
610.0 kgs @ 110kgs UnEq
30/01
everything short rests, in n out in about 30 mins

wide grip pulldown
40x10
50x10
60x10
70x10
80x10
90x4

hammer pulldown
80x10
100x10

straight arm pulldown
20x10
didnt like this makes triceps flex hard.

db row (no rest)
32.5 x10 ea arm
32.5 x10 ^^

hyperextension
mex loads slowly

shrugs
40s x20

calf raise
4plates/side x25 or 30 or something.

lower back still isnt 100% so obv learning from previous mistakes im not gonna rush back into it.
ItsaSecretIcon...01-02-2013 @ 18:02 
close to being re-banned
Member 3955, 822 posts
SQ 200, BP 160, DL 250
610.0 kgs @ 110kgs UnEq
01/02
flatback bench
barx20
60x8
100x5
120x12 PB, didnt feel like going 145. felt a bit fragile lol and chest was a little stiff

incline dbs
30s to failure
30s to failure

fly machine
60x to failure
60x to failure

incline chest press
55x to failure.
JohnGymIcon...04-02-2013 @ 20:11 
Avatar
Had OMS immediately PWO
Member 1107, 6798 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq

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