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unit94Icon...01-12-2012 @ 14:43 
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what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Cheers Jack good luck with your comp
JackRevansIcon...01-12-2012 @ 14:45 
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'There was also a sausage in my mouth.'
Member 2477, 16320 posts
SQ 185, BP 130, DL 250
565.0 kgs @ 81kgs UnEq
unit94 said:Cheers Jack good luck with your comp


thanks bro
unit94Icon2.12.1202-12-2012 @ 15:24 
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what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
2.12.12

Events
Short session today bit tired from rest of the week

Log c+p
65x5 (1 clean)
85 x2 (1 one motion, one strict press)
105x2 (clean both reps)
125 3xclean failed press (pressing strength was down abit today)
105 x4 (clean each rep, gonna practice these and get upto 10 reps)

Barrel loading 2 barrels to top platform 2 barrels to low platform
1st attempt 53 seconds
2nd attempt 38 seconds

Did abit of arm wrestling and then went home.
ben66Icon...02-12-2012 @ 15:44 
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Why get fat to look big?
Member 1330, 4797 posts
SQ 300, BP 200, DL 305
805.0 kgs @ 107kgs UnEq
Strong stuff going on in here Happy
unit94Icon4.12.1204-12-2012 @ 18:17 
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what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
4.12.12

Bench day
Warmed up on treadmill and 500m on rower then I pissed about with some terrible snatches then I started properly with bench

Bench press
20xalot
60 1x15, 2x10
100 2x3
120 2x10 (way better than last week, I didn't die of lactic acid like last time)

Incline press each rep paused
65x10
105x5
122.5x5
132.5x2
137.5x1

Dips
Bw x15
+20 2x10

Tricep pushdowns
3x20 ascending weight each set

Overhead extensions
2x20
1x13
Ascending weight

Rope pushdowns
2x20

Pretty good session, increase weight on bench next week, deadlift tomorrow
unit94Icon5.12.1205-12-2012 @ 16:55 
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what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
5.12.12

Deadlift
25xalot
66x10
107x3
Added rehband back support
148x1
189x1
Added belt
230x1
260x1
280x1 failed 2nd (wanted to triple this but it wouldn't go, try again next week)

Strict press
25xalot
45xalot
65x6
75x1
90x5
100x3
106x1 failed 2nd
Btn push press
65x5
95x1
116x1 (I thought this was 106 at the time so I didn't bother going heavier as I thought my triceps seemed weak, just realised it was 116, could have probably got a PB if I went for it!)

Shoulder giant set (10 front raises, 10 laterals and 10 oh presses)
12's 3x10,10,10

Seated rear felt raises
12's 3x15
unit94Icon6.12.1206-12-2012 @ 16:55 
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what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
Post Edited: 06.12.2012 @ 16:57 PM by unit94
6.12.12

Back+ biceps

Warmed up on treadmill and rower

Pulldowns
3 sets ascending weight to warm up

Pull ups
Bwx8
+15x5
+30x5 (these were hard, thought I might not get 5 on my next set)
+30x7 (+2 rep PB, these felt way better which was a surprise)
Bwx20 (+5 rep PB I was gonna do ten but I felt about 8 stone so I just kept going, could have squeezed afew more out aswell)

Bent over rows
66x15
107x10
148x4 (lower back was tired from deadlifts I think)
107x10

Btn pulldowns
50x15
65x15
80x16

One arm machine rows
60x10 each arm
70x10
80x10

Dumbbell curls
20's x12
35's x10

Reverse curls
32x15
53 1x15, 1x11

Machine preacher curls
1x15
1x12
1x10 ascending weight

Rowing 500 metres 1:43 (wanted to go faster but the machine started going for a walk across the gym so I had to control it abit more)

Treadmill
1 minute 8kph 15% incline just messing about on this really
5 minutes warmdown
unit94Icon8.12.1208-12-2012 @ 14:51 
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what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
8.12.12
Leg day

Warmed up on leg ext/curls

Squats
20xalot
60x10
100x3
Rehband back support on
140x1
Belt on
180x1
Knee wraps on
220 2x3 (never done more than 210 for reps so this was a big PB)

Good mornings (slight pause on pins) pin 8
60x10
100x10
140x5
160x7

Front squats (paused for 3 count on pins) pin 10
60x5
100x5
120x3
150x1

Gym was about to shut so I could do no more, good session
CookieFPIcon...08-12-2012 @ 14:55 
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mmmmmm me love cookies !
Member 3818, 98 posts
SQ 135, BP 115, DL 170
420.0 kgs @ 85kgs UnEq
Some massive numbers in here, liking it!
unit94Icon...08-12-2012 @ 15:01 
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what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
CookieFP said:Some massive numbers in here, liking it!


Cheers mate!
unit94Icon9.12.1209-12-2012 @ 13:05 
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what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
9.12.12

Events

Warmed up

Log
65 2x5
85 x2 clean both reps
105x1
125x1 (=PB but it was much easier than than the first time i pressed it)

Pressing medley
105 log
70ish axle
100ish keg

Got 5 reps in total in 75 seconds, the keg is really hard to press

1 arm dumbbell
88xclean failed press (this dumbbell is horrible, today was the first time I've managed to get it in a good pressing position)
unit94Icon11.12.1211-12-2012 @ 18:24 
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what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
11.12.12

Bench day
Warmed up with some squats power cleans and stuff then did overhead squats with empty bar with heels elevated and actually managed to get full rom which is an improvement.

Bench press

20 2xalot
60 1x15 2x10
100 2x3
125 1x8, 1x10 (I'm doing an Ed coan routine for bench, the prescribed reps were 2x8 and I managed a couple more on the last set so its going well)

Close grip incline press (each rep paused)
65x10
105x5
122.5x5
132.5x3 (+1 rep PB)
137.5x2 failed 3rd (+1 rep PB)

Dips
Bwx15
+25 2x10

Pushdowns
3x20 ascending weight

Overhead extensions
3x15 ascending weight

Seated rope pushdowns
3x20 ascending weight

Good session today, triceps are definitely getting stronger
unit94Icon12.12.1212-12-2012 @ 16:06 
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what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
12.12.12

Deadlift+ shoulders
Warmed up with empty bar squats cleans

Deadlift
25xalot
65x10
105x3
145x1
Rehband support on
185x1
Belt on
230x1 (this flew up)
260x1 (this was quick, I'd planned to go 280 for reps but my training partner wanted me to try 295. I got greedy and went for 300)
300x1 (very happy with this, might have managed another 5kg aswell)

Strict press
25xalot
45x10
65x5
75x1
90x5
100x3
105x2 (+1 rep PB)
110xfail

Behind the neck push press
65x3
85x1
106x1
126xfail (close haha)

Lateral raises
Front raises
Rear delt raises
Mega happy with getting to 300!
JackRevansIcon...12-12-2012 @ 16:10 
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'There was also a sausage in my mouth.'
Member 2477, 16320 posts
SQ 185, BP 130, DL 250
565.0 kgs @ 81kgs UnEq
yes! well done
unit94Icon...12-12-2012 @ 17:14 
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what is everyone's fran time?
Member 3986, 9279 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
JackRevans said:yes! well done


Cheers mate!

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