Da Shetland Plan
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| Joni |  | ... | 18-12-2008 @ 11:45 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | good to get to the bottom of the problem mate. That all sounds greek to me, i wouldnt know how to activate jack s**t, but i have been suggested that my problems would be similar to that. | ||
| Thing | | ... | 18-12-2008 @ 12:30 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Joni said: good to get to the bottom of the problem mate. That all sounds greek to me, i wouldnt know how to activate jack s**t, but i have been suggested that my problems would be similar to that. cool | ||
| Thing | | ... | 19-12-2008 @ 18:38 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | 19/12/08 not sure what going on today but my back has felt realy really good since wednesday so fingers crossed it stays good, this being paitent is paying off. Cross traininer 4 mins warm up hypers 2 sets of 10 glute and ham string stretches Froties week 2 intro phase day 3 60kg x 5 100kg x 5 100kg x 5 110kg x 5 120kg x 5 Pull downs 60kg 10 70kg x 10 80kg x 10 80kg x 10 80kg x 10 cable rows 85kg x 10 85kg x 10 85kg x 10 Cable v-bar curls 20kg x 12 25kg x 12 30kg x 12 35kg x 10 40kg x 10 D/b concentraion Curls 22.5 kg x 6 each arm 20kg x 6 each arm 17.5kg x 8 each arm 15kg x 8 each arm 12.5kg 12 each arm cable abs 65kg x 10 65kg x 12 65kg x 14 Roll outs 3 sets of 7 Enjoyed training today as the back was good and felt confortable with the fronties sa i have to pleased with that. | ||
| stephen | | ... | 19-12-2008 @ 18:52 |
knows some really strong guys Member 323, 1436 posts SQ 305, BP 200, DL 285790.0 kgs @ 105kgs Eq | Good to see that your back is improving.  | ||
| Thing | | ... | 19-12-2008 @ 18:57 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | cheers stephen just hope it stays this way | ||
| Thing | | ... | 22-12-2008 @ 09:47 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | 19/12/08 hypers 2 sets of 10 glute hamstring, lowerback, shoulders stretches and holds Cleans with tires 80kg x 3 for 5 sets first time doing these a bit dodgy on the first few but got better in the last few sets Axil push press 80kg x 10 100kg x 10 110kg x 8 120kg x 6 130kg x 4 missed the fith so this is gay 120kg x 3 100kg x 8 log incline press fron chest 90kg x 5 100kg x 5 110kg x 4 120kg x 3 seated crusfix with palms up and kettlebells 12kg x 18 secs 12kg x 27 secs 12kg x 28 secs good session but need to work on the log presses | ||
| Thing | | ... | 22-12-2008 @ 22:24 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | 22/12/08 Hypers 2 sets of 10 Hamsting, hip, glut and lower bakc stretches Frinties week 1 base cycle smolove day 1 60kg x 5 100kg x 9 100kg x 9 100kg x 9 100kg x 9 Cleans 50kg x 3 60kg x 3 70kg x 3 80kg x 3 Snatch 5 sets of 3 Side bends 60kg x 6 each side for 3 sets Wood choppers low pull 20kg x 6 each side for 3 sets hypes hangs 3 sets fo 30 sec holds coc # 1 3 sets of 6 in each hand coc # 2 3 secs of 20 seconds holds each hans coc # 3 half closes. | ||
| Tannhauser | | ... | 23-12-2008 @ 17:14 |
 fighting woo with woo Member 206, 1491 posts SQ 227.5, BP 165, DL 260652.5 kgs @ 100kgs UnEq | Post Edited: 23.12.2008 @ 17:15 PM by Tannhauser Thing said: 22/12/08 Frinties week 1 base cycle smolove day 1 60kg x 5 100kg x 9 100kg x 9 100kg x 9 100kg x 9 How were the fronties for reps? I imagine it's a nasty exercise to do for quite high reps. | ||
| just_t | | ... | 23-12-2008 @ 17:15 |
 Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | 9 reps front squats? OUCH! good stuff thing hows the back? | ||
| Thing | | ... | 24-12-2008 @ 10:56 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | cheers guys the fronties for reps where hard but i did enjoy, but it will get harder as the routine progresses. T the back is geeting there i have good days and bad days, but it has been good since last week so fingers crossed it stays this way. 23/12/08 had to train on the 23rd rather than the 24th so the legs were still really stiff from the fronties Bench 60kg x 10 100kg x 10 130kg x 5 150kg x 3 170kg x 1 185kg x 1 135kg x 5 135kg x 5 135kg x 5 135kg x 5 missed the pauses, as i was on my own and had no spotter so did i'll repeat week 8 again Military press lock outs seated no back supports from top of head. i usualy do this in a smith machine so this movement is different but i think it will help alot. 100kg x 5 110kg x 5 120kg x 2 100kg x 5 100kg x 5 100kg x 5 Fronties week 1 day 2 base cycle smolov routine 60kg x 7 100kg x 7 105kg x 7 105kg x 7 105kg x 7 105kg x 7 105kg x 7 by the end of this the legs had a huge pump and walking was difficult lol  , not much done to day but its festive time and i dont care. to round things off i pulled the handle off the door in the gym i was in so i was trapped for an hour untill i did some A-Team fabrication to get the door open. | ||
| Tannhauser | | ... | 24-12-2008 @ 12:23 |
fighting woo with woo Member 206, 1491 posts SQ 227.5, BP 165, DL 260652.5 kgs @ 100kgs UnEq | Thing said: to round things off i pulled the handle off the door in the gym i was in so i was trapped for an hour untill i did some A-Team fabrication to get the door open. Classic | ||
| Adam | | ... | 24-12-2008 @ 13:52 |
Gone squatting Member 12, 386 posts SQ 250, BP 155, DL 260665.0 kgs @ 90kgs UnEq | How are you finding the routine mate? It took me about 2 weeks to get used to the volume, now I can't get enough though. | ||
| Thing | | ... | 24-12-2008 @ 18:17 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Adam said: How are you finding the routine mate? It took me about 2 weeks to get used to the volume, now I can't get enough though. i must admit i wish i had done this years ago, really enjoying it. i recon two weeks and i will be use to it. | ||
| JC | | ... | 29-12-2008 @ 09:24 |
 technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | Looking strong Neil. Axles a week back very strong indeed!! | ||
| Thing | | ... | 30-12-2008 @ 17:38 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | cheers jc i' taking a week off as i'm DIYing it in my new house so with my time off i'm trying to get alot done just now. so will be back at the gym on monday, | ||
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