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FROM FAT AND WEAK TO STRONG AND LEAN

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BIGBEAR1Icon...01-04-2012 @ 10:37 
Member 2694, 57 posts
SQ 190, BP 145, DL 210
545.0 kgs @ 135kgs UnEq
fri

squats

20kg x 10
60kg x 6
80kg x 6
100kg x 6
120kg x 6
140kg x 6

deadlift

60kg x 6
100kg x 6
140kg x 6
160kg x 6

treadmill 30mins
BIGBEAR1Icon...21-05-2012 @ 13:31 
Member 2694, 57 posts
SQ 190, BP 145, DL 210
545.0 kgs @ 135kgs UnEq
Friday

Squats

60kg x 10
60kg x 10
100kg x 5
120kg x 5
140kg x 5
150kg x 5
150kg x 5

Deadlift

60kg x 5
60kg x 5
100kg x 5
120kg x 3
140kg x 3
160kg x 3
160kg x 3
160kg x 3
180kg x 1
190kg x 1
200kg x 1

Stepper 20mins bw at 147kg not going great , been ill for over a month with chest infection and cough , got to get this weight off. Next few months will be spent concentrating on weight loss, and holding on to current strength levels. Goal for next couple of months will be to get to 125kg.
BIGBEAR1Icon...13-06-2012 @ 18:47 
Member 2694, 57 posts
SQ 190, BP 145, DL 210
545.0 kgs @ 135kgs UnEq
Tuesday 12th may

Benchpress

20kg x 20
20kg x 20
60kg x 5
60kg x 5
80kg x 3
100kg x 3
120kg x 1
130kg x 1
140kg x 1

2board closegrip

100kg x 5
120kg x 5
135kg x 5

Barbellrows

50kg x 20
50kg x 20
70kg x 15
70kg x 12
90kg x 12

Plateraise

15kg x 10
20kg x 10
20kg x 10

abs 4sets 20
BIGBEAR1Icon...13-06-2012 @ 18:49 
Member 2694, 57 posts
SQ 190, BP 145, DL 210
545.0 kgs @ 135kgs UnEq
Wednesday

Uprightrows

20kg x 10
30kg x 10
40kg x 10
50kg x 10

Sideraise

15kg x 12
15kg x 12
15kg x 12

Barbellcurls

20kg x 10
30kg x 10
40kg x 10
50kg x 8

Hammercurls

20kg x 8
25kg x 8
25kg x 6

Reverse curls

30kg x 8
30kg x 8
35kg x 6

Stepper 20mins
BIGBEAR1Icon...16-06-2012 @ 22:29 
Member 2694, 57 posts
SQ 190, BP 145, DL 210
545.0 kgs @ 135kgs UnEq
Thursday

Kettlebellswings

16kg x 20
16kg x 20
16kg x 20
16kg x 20

Stepper

20mins
BIGBEAR1Icon...16-06-2012 @ 22:32 
Member 2694, 57 posts
SQ 190, BP 145, DL 210
545.0 kgs @ 135kgs UnEq
Friday

ME Squat

Front squat

20kg x 10
60kg x 5
60kg x 5
80kg x 1
100kg x 1
110kg x 1
120kg x 1

Stifflegdeads

60kg x 8
60kg x 8
100kg x 8
120kg x 5
120kg x 5

Pullthroughs

Green band and 2 mini bands

3 sets 10

abs 4sets 15
BIGBEAR1Icon...16-06-2012 @ 22:36 
Member 2694, 57 posts
SQ 190, BP 145, DL 210
545.0 kgs @ 135kgs UnEq
Post Edited: 16.06.2012 @ 22:38 PM by BIGBEAR1
Sat

Speedbench

20kg x 20
20kg x 20
60kg x 5
70kg x 3 normal
70kg x 3 normal
70kg x 3 normal
70kg x 3 wide
70kg x 3 wide
70kg x 3 wide
70kg x 3 close
70kg x 3 close
70kg x 3 close

Pushdowns with green band

30reps
20reps

Barbellcurls

30kg x 10
40kg x 10
50kg x 8

Barbellrows
30kg x 20
50kg x 10
70kg x 10
90kg x 8

Plateraise

15kg x 10
15kg x 10
15kg x 10

BW 137KG
GunswestIcon...17-06-2012 @ 10:45 
Member 3652, 59 posts
SQ 180, BP 145, DL 210
535.0 kgs @ 83kgs UnEq
Nice Training bro keep it up.
BIGBEAR1Icon...19-06-2012 @ 12:31 
Member 2694, 57 posts
SQ 190, BP 145, DL 210
545.0 kgs @ 135kgs UnEq
Mon

Speed Squats

60kg x 5
60kg x 5
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2

Speed Deads

60kg x 5
100kg x 1
100kg x 1
100kg x 1
100kg x 1
100kg x 1
100kg x 1

Banded Pullthroughs

3sets 10

f**ked up after all that in and out in 30mins.
GunswestIcon...19-06-2012 @ 16:57 
Member 3652, 59 posts
SQ 180, BP 145, DL 210
535.0 kgs @ 83kgs UnEq
Took me a little longer bro see you tonight
BIGBEAR1 said:Mon

Speed Squats

60kg x 5
60kg x 5
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2

Speed Deads

60kg x 5
100kg x 1
100kg x 1
100kg x 1
100kg x 1
100kg x 1
100kg x 1

Banded Pullthroughs

3sets 10

f**ked up after all that in and out in 30mins.
BIGBEAR1Icon...20-06-2012 @ 16:51 
Member 2694, 57 posts
SQ 190, BP 145, DL 210
545.0 kgs @ 135kgs UnEq
ME BENCH

Floorpress

20kg x 10
60kg x 5
60kg x 5
80kg x 3
100kg x 3
120kg x 1
130kg x 1
140kg x 1
145kg x miss

Closegripbench 2board

80kg x 5
100kg x 5
120kg x 5
132.5kg x 5

Barbellrows

50kg x 20
50kg x 20
70kg x 10
90kg x 10
100kg x 10

Pulldown crunches

4sets 15
BIGBEAR1Icon...22-06-2012 @ 13:39 
Member 2694, 57 posts
SQ 190, BP 145, DL 210
545.0 kgs @ 135kgs UnEq
ME Day

Deadlifts

60kg x 5
60kg x 5
100kg x 5
120kg x 3
140kg x 3
160kg x 1
180kg x 1
200kg x 1
210kg x 1
220kg x miss

Goodmornings

60kg x 3
80kg x 3
100kg x 3
120kg x 3

Pullthroughs

bands x 10
bands x 10
bands x 10

Pulldown crunches

4sets 15

Treadmill 20 mins
BIGBEAR1Icon...26-06-2012 @ 12:06 
Member 2694, 57 posts
SQ 190, BP 145, DL 210
545.0 kgs @ 135kgs UnEq
Post Edited: 26.06.2012 @ 12:07 PM by BIGBEAR1
23RD May

Speed bench with mini bands

20kg x 20
20kg x 20
60kg x 5
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3

Pushdowns

30kg x 10
40kg x 10
50kg x 10
60kg x 8

Barbellrows
50kg x 10
70kg x 10
90kg x 10
100kg x 10
110kg x 8

Shoulderpress

30kg x 5
50kg x 5
70kg x 5
80kg x 3

Hammercurls
15kg x 12
20kg x 8
20kg x 8
20kg x 8

legraises

4sets 20

crunches 4sets 20

treadmill 20mins

BW 135KG
BIGBEAR1Icon...26-06-2012 @ 17:42 
Member 2694, 57 posts
SQ 190, BP 145, DL 210
545.0 kgs @ 135kgs UnEq
Mon 25th

DE DAY

Speedsquats to box

60kg x 5
60kg x 6
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2

Speeddeads

60kg x 8
60kg x 6
80kg x 3
110kg x 1
110kg x 1
110kg x 1
110kg x 1
110kg x 1
110kg x 1

Pullthroughs

Greenbands 4sets 12
BIGBEAR1Icon...27-06-2012 @ 20:38 
Member 2694, 57 posts
SQ 190, BP 145, DL 210
545.0 kgs @ 135kgs UnEq
Tuesday

ME BENCH

20KG X 20
20KG X 20
60KG X 5
60KG X 5
80KG X 3
100KG X 5
120KG X 5

2BOARD

130KG X 1
140KG X 1
150KG X 1
160KG X 1
170KG X 1

CGBENCH 2BOARD

80KG X 5
100KG X 5
120KG X 5
140KG X 5

BARBELLROWS

50KG X 20
50KG X 20
70KG X 10
90KG X 10
100KG X 10

PLATERAISE

15KG X 10
20KG X 10
20KG X 10

ABS 4SETS 20

1234

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