Da Shetland Plan
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| Adam |  | ... | 09-12-2008 @ 19:20 |
Gone squatting Member 12, 386 posts SQ 250, BP 155, DL 260665.0 kgs @ 90kgs UnEq | Good luck with Smolnov mate, you're gonna love it.  | ||
| Thing | | ... | 10-12-2008 @ 08:08 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | cheers Adam i'm already looking forward to the base cycle | ||
| Thing | | ... | 10-12-2008 @ 21:32 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | 10/12/08 Warm up Hypers 2 sets of 12 Stretches 5 minutes on cross training The other stuff Bench 100kg x 5 140kg x 2 165kg x 3 165kg x 3 165kg x 3 155kg x 3 paused 155kg x 3 paused 115kg x 5 115kg x 5 115kg x 5 115kg x 5 Standing Axil strict press 80kg x 8 90kg x 8 110kg x 5 80kg x 10 OH tricep extension 40kg x 10 50kg x 5 Drop set 30kg x 14 / 20kg x 20 / 10kg x 35 Close grpi 2 board press 4 inch 140kg x 6 160kg x 3 120kg x 8 and finally Smolov Front squats week 1 day 2 60kg x 5 90kg x 8 90kg x 8 80kg x 8 100kg x 5 105kg x 2 105kg x 2 115kg x 1 took 2 hours to do the work out tonight so not that bad | ||
| JC | | ... | 11-12-2008 @ 09:40 |
 technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | f**k me, nice axle strict work mate, especially after all the benching | ||
| Jbremers | | ... | 11-12-2008 @ 10:31 |
The Netherlands Connection Member 176, 641 posts SQ 260, BP 145, DL 265670.0 kgs @ 105kgs UnEq | Also impressed by your strict presses! Nice they go well, especcialy with the back problems i would think they would be a problem caus of the bending backwards... Keep up to the fronties routine! You will make the goals you set for sure! | ||
| Thing | | ... | 11-12-2008 @ 11:03 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | cheers guys, i have the belt on tight last nite for the axil presses so the back was fine and today its ok. i'm using a tennis ball every night in the area that its effecting and i'm getting some good results from doing it. | ||
| Tannhauser | | ... | 11-12-2008 @ 17:02 |
 fighting woo with woo Member 206, 1491 posts SQ 227.5, BP 165, DL 260652.5 kgs @ 100kgs UnEq | Neil, do you have a link for the Smolov base program? I was having a look at different spreadsheets etc last night and yours seems a bit different. Also: the full-on Smolov just looks f**king impossible. | ||
| Joni | | ... | 11-12-2008 @ 20:47 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | found this calculator: http://www.joeskopec.com/smolov.html handy! | ||
| Thing | | ... | 12-12-2008 @ 07:21 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Post Edited: 12.12.2008 @ 07:22 AM by Thing already have it added it to my Favorites but thanks any way Tannhauser i used the calculator out of the sight Joni has posted | ||
| Tannhauser | | ... | 12-12-2008 @ 17:38 |
fighting woo with woo Member 206, 1491 posts SQ 227.5, BP 165, DL 260652.5 kgs @ 100kgs UnEq | OK, cheers. | ||
| Thing | | ... | 13-12-2008 @ 01:29 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | i'm updfating my jounal and i'm hammered two bottles of winee and god knopws how many double jack and coke but i'm very f**king mery amd gona polish of the vodka at my mums house lol but here my usual realy weak ass mother fukcer o f a log wahoo .................. hypers 12 x 2 sets stretching hamstrings / g;utes and what ever i think of cross trainier for 4 f**kinh long ass minutes fronties week 1 day 3 60kg x 5 100kg x 5 100kg x 5 100kg x 5 100kg x 5 105 kg x 3 115kg x 2 115kg x 2 125kg x 1 al with the lever belt on but not locked in place pull downs to chest 80kgs x 10 for 3 sets cable rows 80kg x 10 for 3 stes concetration culrs 15kg x 10 each side for 3 sets 17.5kg x 6 each side for 2 sets 12.5 kg x 1- each side flat bar curls 30kg x 10 for 3 sets i love jack daneils and coke its the bomb merry xmas to you all wahoo xxx | ||
| Sparrow | | ... | 13-12-2008 @ 07:54 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Thing said: i'm updfating my jounal and i'm hammered two bottles of winee and god knopws how many double jack and coke but i'm very f**king mery amd gona polish of the vodka at my mums house lol but here my usual realy weak ass mother fukcer o f a log wahoo .................. i love jack daneils and coke its the bomb merry xmas to you all wahoo xxx LOL | ||
| WILLSAN | | ... | 13-12-2008 @ 07:58 |
 Trump will get another four years Member 126, 16707 posts SQ 160, BP 110, DL 225495.0 kgs @ 75kgs UnEq | great drunk post neil. nice work man! | ||
| marc | | ... | 13-12-2008 @ 09:56 |
 Dancing queenfeel the beat from the tambourine Member 84, 2415 posts SQ 225, BP 170, DL 275670.0 kgs @ 103kgs UnEq | were you drinking smolov vodka | ||
| Thing | | ... | 15-12-2008 @ 07:23 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | cheers guys i think drunk posts should be done every now and again lol. smolov vodka - do you think it would get the reps in ?? 14/12/08 Cross trainer 4 minutes warm up Hamstring strethces hyper extensions 2 sets of 10 lower back stretches glute stretches Axil push press 40kg x 5 80kg x 3 100kg x 3 120kg x 1 130kg x 1 140kg x 1 150kg x 1 160kg x f nothing left in the tank 130kg x 3 100kg x 5 side lateral raises 15kg x 10 for 3 sets face puls 30kg x 10 30kg x 10 35kg x 10 shrugs 25kg x 30 for 2 sets cable abs 60kg x 12 70kg x 8 70kg x 10 swiss ball crunches sets 1 x 30 15kg x 15 15kg x 15 flat bar curls 30kg x 10 40kg x 10 30kg x 10 40kg x 10 30kg x 10 40kg x 10 30kg x 10 20kg x 10 gona keep trying the axil press heavy until the 31st would like to get the 160kg in the bag before the end of the year. | ||
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