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Fat Jack's Training Journal.

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JackcarterIconSaturday Training Session14-11-2010 @ 15:07 
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wants part of OSG furniture ..one of the benches
Member 843, 192 posts
SQ 157, BP 100, DL 185
442.0 kgs @ 98kgs UnEq
Post Edited: 14.11.2010 @ 15:07 PM by Jackcarter
Ended up doing cardio all week due to work, ran to work and when i got home i went for a 30 min ru each night to tick myself over!

Shoulders Back and Biceps

Biked to the gym and biked home afterwards. 20 mins each way Happy

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Inch Bar shoulder press
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50KG 4 * 10

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Seated shoulder press
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50KG * 10
60KG * 10
70KG * 10

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Dumbbell Shoulder Press
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25KG 3 * 10

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Back Extensions
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Without anything * 10
10KG * 10
with empty bar * 10

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Seated Row
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50KG * 10
60KG * 10
70KG * 10

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Bicep Curls (Single)
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25KG 3 * max rep

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Cable Machine Bicep Curls
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50KG 4 * 10

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Abs
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FIN
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JackcarterIconSunday Training Session14-11-2010 @ 15:15 
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wants part of OSG furniture ..one of the benches
Member 843, 192 posts
SQ 157, BP 100, DL 185
442.0 kgs @ 98kgs UnEq
Trained with Mike and Joni today, cheers guys.

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Front Squats
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After a week of no squats just constant cardio these felt awful and hard to do!

60KG * 6
100KG * 4
120KG * 1
120KG * 2 FELT AWFUL
120KG * 2 FELT AWFUL

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Close Grip Bench
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20KG * 10
50KG * 10
70KG 3 * 3
70KG * 7
80KG * 2

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Sled Drags
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with the 2 big dumbbells i think i got it 10 meters.
with 1 big dumbbell (the smaller one) i got it 40 meters


50KG * 5 * 40m in rapid sequence, this is something that Joni and mike have thought up and its brill, I loved it. managed to do it with john marsden running in tandem in 3mins 29s.

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Shoulder Pres
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40KG 3 * max rep min of 20

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Kettlebells
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picked up new kettlebells and thought they needed breaking in and bosh off 100 (50 each arm) clean and press with them in 3mins 40secs with a 17KG kettlebell.

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Cardio later is going for a bike ride Happy
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FIN
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Cheers joni and mike and john!
mikehowarthIcon...14-11-2010 @ 15:21 
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Not so much as forgotten as can't remember
Member 894, 4924 posts
SQ 245, BP 167.5, DL 272.5
685.0 kgs @ 100kgs UnEq
No thank you Jack, always a pleasure my man!!!
JoniIcon...14-11-2010 @ 19:19 
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left the country satisfied
Member 10, 19241 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
good varied grafty session mate!

pleasure!
BoarIcon...14-11-2010 @ 19:42 
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Nothing left in the tank.
Member 5, 25587 posts
Administrator
did i hear the sweet sweet sound of a man working a kettlebell ??

lovely !
BoarIcon...14-11-2010 @ 21:40 
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Nothing left in the tank.
Member 5, 25587 posts
Administrator
jack the swing vids by jeff martone on this channel are very good :

http://www.youtube.com/kettlebellers

there were some stuff on that disc i gave you at the osg

..this guy has some good vids esp the snatch correction one...

http://www.youtube.com/averagetoelite

i do have some very good instructional vids i can lend you

just sort out your swing and then move onto the snatch
JackcarterIcon...14-11-2010 @ 22:31 
Avatar
wants part of OSG furniture ..one of the benches
Member 843, 192 posts
SQ 157, BP 100, DL 185
442.0 kgs @ 98kgs UnEq
Boar said:jack the swing vids by jeff martone on this channel are very good :

http://www.youtube.com/kettlebellers

there were some stuff on that disc i gave you at the osg

..this guy has some good vids esp the snatch correction one...

http://www.youtube.com/averagetoelite

i do have some very good instructional vids i can lend you

just sort out your swing and then move onto the snatch


Boarski,

just what the doctor ordered! kettlebell snatchtastic!

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