Epiphany ~ The manifestation of a Supernatural Being

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andysmiles		...	08-10-2013 @ 18:27
naughty !! Member 642, 2482 posts SQ 204, BP 142.5, DL 260 606.5 kgs @ 86kgs UnEq	8th October Bench 60x10 80x10 100x5 120x5 130x1 140x1 Incline press 40x10 60x10 90x10 Seated machine press + side lateral 40x10 + 10 rep per arm x 3 sets Push press 60x5 70x5 80x3 90x3 100x3 Dip machine 4 sets of 10 Hex bar shrugs 80x50 x3 sets Upright rope row 3 sets of 10 Face pulls 2 sets of 20
andysmiles		...	09-10-2013 @ 19:31
naughty !! Member 642, 2482 posts SQ 204, BP 142.5, DL 260 606.5 kgs @ 86kgs UnEq	9th October Deadlifts 100x5 130x3 150x3 180x3 ( buckle on belt broke ) 200x3 stiff leg beltless Hi to low row 3 sets of 12 Underhand row 3 sets of 12 Lying row 3 sets of 15 Seated row 3 sets of 12 Pulldowns 3 sets of 20 Biceps
andysmiles		...	09-10-2013 @ 20:00
naughty !! Member 642, 2482 posts SQ 204, BP 142.5, DL 260 606.5 kgs @ 86kgs UnEq	Post Edited: 09.10.2013 @ 20:00 PM by andysmiles Double post
JB		...	11-10-2013 @ 15:46
Member 2338, 210 posts SQ 227.5, BP 150, DL 260 637.5 kgs @ 106kgs UnEq	some cracking workouts mate
andysmiles		...	11-10-2013 @ 17:20
naughty !! Member 642, 2482 posts SQ 204, BP 142.5, DL 260 606.5 kgs @ 86kgs UnEq	11th October Bench 60x8 80x12 100x10 110x6 Incline press 40x15 60x15 70x15 Incline machine press 3 sets of 12 Decline machine press 3 sets of 12 Lying cable fly 3 sets of 12 with dumbell press at end Arnold press + side laterals 3 sets of 10 Side lateral and front raise 3 sets of 10 Rear delt machine 3 Sets of 10 Skull crusher 3 sets of 15 Pushdowns 5 sets of failure
andysmiles		...	11-10-2013 @ 17:21
naughty !! Member 642, 2482 posts SQ 204, BP 142.5, DL 260 606.5 kgs @ 86kgs UnEq	Thanks jay making good gains on main lifts with lots of assistance work too
andysmiles		...	12-10-2013 @ 15:37
naughty !! Member 642, 2482 posts SQ 204, BP 142.5, DL 260 606.5 kgs @ 86kgs UnEq	12 October - light pull Stiff leg beltless deadlift 60x15 80x12 120x10 160x4 200x2x3 Single arm row 30x10 45x10 50x10 Bent over row 40x15 70x10 100x10 Shrugs 60x10 100x10 140x10 170x10 Pulldowns Full stack x 10 x 3 Seated row 3 sets of 15 Biceps
andysmiles		...	14-10-2013 @ 17:24
naughty !! Member 642, 2482 posts SQ 204, BP 142.5, DL 260 606.5 kgs @ 86kgs UnEq	14th oct Squats 60x5 100x5 120x5 140x5 160x3 170x1 100x10x3 Leg extensions 3 sets of 15 Leg curl 3 sets of 12-15 Standing calf and seated calf 2 sets of failure 10 minutes on lazy bike
JB		...	15-10-2013 @ 09:23
Member 2338, 210 posts SQ 227.5, BP 150, DL 260 637.5 kgs @ 106kgs UnEq	andysmiles said:Thanks jay making good gains on main lifts with lots of assistance work too will have to get some sessions in maybe n december over christmas etc when i am home for a short while. i am gradually just starting to increase my weights now not going real heavy just keeping them reasonable but with more reps build a better base lol
Rodger		...	15-10-2013 @ 12:51
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240 576.0 kgs @ 100kgs UnEq	Great traning Andy - and that lots of assistance! (that's what ii should be doing!)
dannyboy73		...	15-10-2013 @ 13:06
Mask it or Casket !! Member 4600, 8167 posts SQ 240, BP 162.5, DL 255 657.5 kgs @ 90.5kgs UnEq	I can see you train very simular to me and are roughly the same strength. You got me on the deadlift though! will have to keep an eye on you to see if I can steal some deadlift tips. Great deadlifting and stiff legged by the way.
andysmiles		...	16-10-2013 @ 19:58
naughty !! Member 642, 2482 posts SQ 204, BP 142.5, DL 260 606.5 kgs @ 86kgs UnEq	16th October Stiff legged deadlift 80x5 120x5 150x5 170x5 200x5 222.5x2 Rack pulls 140x5 180x5 220x5 250x4 Underhand row 3 Sets of 10 Seated row 3 sets of 10 Hex shrugs 90x50 3 sets Spider curls 15x10 20x10 25x10 Incline dumbell curls 7.5 x10 x3 Hammer curls 10x10 15x10 17x6 15x6 10x6
andysmiles		...	16-10-2013 @ 20:00
naughty !! Member 642, 2482 posts SQ 204, BP 142.5, DL 260 606.5 kgs @ 86kgs UnEq	Definitely Jason we need a good few sessions in! Your squats are awesome! Rodger , I only do assistance for vanity haha! Don't think it helps strength too much , big sexy arms tho Dannyboy! Deadlift advice of me? I wouldn't my form is wild And numbers Are up and down like a yo-yo haha! Get yourself into next years under80 mate!
andysmiles		...	17-10-2013 @ 17:07
naughty !! Member 642, 2482 posts SQ 204, BP 142.5, DL 260 606.5 kgs @ 86kgs UnEq	17th October - light legs and abs Standing hamstring curl 3 sets of 12 Lying leg curl 3 sets of 12 Seated leg curl 3 sets of 12 Squats 50x10 80x10 110x5x3 paused beltless 60x10 front squats paused beltless Leg extensions 3 sets of 15 Donkey calf raise + hyper extension ( back Archded focus on hams n glutes) 3 sets of 10-15 superset Broomstick twists and ab machine 3 sets - super setted Legs heavily DOM'd from Monday still! Very light session but very hard! Feel a bit more mobile after this!
andysmiles		...	18-10-2013 @ 18:22
naughty !! Member 642, 2482 posts SQ 204, BP 142.5, DL 260 606.5 kgs @ 86kgs UnEq	18th October - light push Bench 60x10 70x10 80x10 90x10 100x8 Incline 40x10 60x10 70x10 Decline machine press 3 sets of 10 Incline machine press 3 sets of 10 Incline DB fly 3 sets of 10 Arnold press 20x10 30x8 30x8 Side lateral db + side lateral machine 3 sets of 10

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