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Flash A-ah

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FlashIcon...10-01-2012 @ 14:00 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
ursus said:Great volume and very hard work lovely stuff Flash hopefully come see you in the next couple of weeks ............cars f**ked at the mo so as soon as i get a new one ill fly up and see you and the old man !

Awesome I'm out of events action till feb anyway, so we can have a good tear up then. Plenty of vomit enduced training in order to make us better strongmen, well that's jt's excuse anyway. I think he just likes seeing us suffer.
FlashIcon...10-01-2012 @ 14:01 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
jt said:
you so gay!
how ironic january is free training!

Surely a February rollover is acceptable?
FlashIcon...10-01-2012 @ 14:10 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
pikey_dan said:Few nice sessions going on Dan hope your glute heals quick mateTongue

Cheers dan, it's boring but functional. Keeps me busy. See you up cauldron in feb.

Tuesday 10/1

Bench pulls

40kg x10
60kg x6 (2sets)
80kg x3
90kg x3
100kg x3 (2sets)
90kg x3
80kg x3
60kg x6 (2sets)

Wide grip chins

BW x10 (3sets)

Neutral grip chins

BW x10 (3sets)

Single arm dumbell row

50kg x6 each arm (4sets)

Lat pulldown

50kg x6
100kg x6
105kg x6
110kg x6

Neutral grip pulldown

85kg x6
90kg x6
95kg x6

Chest supported row

230 lbs x6
250 lbs x6 (2sets)

EZ preacher curls superset with seated incline bicep curl (3sets)

Then finished with a core superset of barbell roll outs superset with v-sit ups superset with weighted an twists.

Fin, the show must go on!
FlashIcon...11-01-2012 @ 13:49 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq		Wednesday 10/1

2 Board Bench

Bar x6 (2sets)
60kg x6 (2sets)
100kg x3 (2sets)
120kg x1
140kg x3 - Easy
150kg x3 - Comfortable
155kg x3 - Ok

4 Board Bench

100kg x3
140kg x1
160kg x3 - Easy
170kg x3 - Hard
175kg x3 - FastConfused, not cocky enough to say easy Happy

Seated Dumbell Press

22.5kg each arm x6
36kg each arm x6
38kg each arm x6 (2sets)

Seated dumbell shrugs, no straps

40kg x10 (3sets)

Reverse rear delt flys - 15kg e/s x8 (3sets)
Seated dead stop hammer front raises - 22kg e/s x6 (3sets)
Seated dead stop lateral raises - 15kg e/s x6 (3sets)
Seated face pulls - stack x10 (3sets)
Cable shoulder raises (3 different raises done) - 6 sets each arm

Finished supersetting the cable shoulder aises with sit ups on the GHR (20 reps). Did 6 sets of this to and had no rest tie so about 5 mins of constant work.

FIN!
jtIcon...11-01-2012 @ 16:51 
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old age traveller
Member 332, 7919 posts
Flash said:
Surely a February rollover is acceptable?


cauldron not camelot!
jtIcon...12-01-2012 @ 14:43 
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old age traveller
Member 332, 7919 posts
jt said:
cauldron not camelot!

Sometimes I wonder if there is a difference!

Thursday 12/1

Incline Bench

Bar x10 (2sets)
60kg x6 (2sets)
80kg x3
100kg x3 (5sets)
60kg x6

Weighted wide grip chins

Bw +10kg x8
Bw +15kg x6
Bw +20kg x6 (2sets)

Chest flys

30kg each side x8 (3sets)

Close Grip Bench (very close grip Happy)

60kg x6
100kg x3
125kg x3
127.5kg x3
130kg x3

Tate Press superset with EZ Curls

Tate Press - 32kg each hand x8 (3sets)
EZ Curls - 40kg x10 (3sets)

Cable Curl superset with Tricep Pushdown

Cable curl - 42.5kg each hand x10 (3sets)
Tricep pushdown - stack x10 (3sets)

Also with the last superset I threw in hanging leg raises and hanging knee raises and worked constntly for around 5 mins.

FIN

Dying of boredom in the gym at the minute. Just wanna do squats and pulls. 2 more weeks to go.
BoarIcon...12-01-2012 @ 14:44 
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Nothing left in the tank.
Member 5, 25592 posts
Administrator
does having a torn arse mean no rowing ??
BoarIcon...12-01-2012 @ 14:47 
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Nothing left in the tank.
Member 5, 25592 posts
Administrator
Boar said:does having a torn arse mean no rowing ??

Indeed it does unfortunately. Was getting into it as well. As soon as Feb comes around rowing is gonna be resumed.
MrSmallIcon...12-01-2012 @ 14:51 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq		might be boring, but think of the MASSIVE guns you will have at the end of this!
MrSmallIcon...12-01-2012 @ 16:41 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Boar said:does having a torn arse mean no rowing ??


my arse is not torn but my rowing days are over boo hoo
MrSmallIcon...12-01-2012 @ 16:45 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq		why JT ? say it aint so !!
MrSmallIcon...12-01-2012 @ 16:46 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq		maltracking patella
MrSmallIcon...13-01-2012 @ 14:12 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq		JT is officially falling to bits. Nightmare!

Friday 13/1 - Spooky

Seated Strict Military Press - all reps from top of chest

Bar x6 (2sets)
60kg x6 (2sets)
70kg x6
80kg x6 (2sets)
70kg x6
60kg x6 (2sets)

Rear Delt Raises - 15kg each hand x10 (3sets)

Rear Delt Cable Flys

15kg each cable x10
20kg each cable x10 (3sets)

Narrow Row Handle Chin Ups

BW x10
BW +20kg x6 (3sets)

Wide Grip Chins - BW x8 (3sets)

Banded decline crunches - Blue woody band +BW x10 (3sets)
Superset with Decline crunches - BW x10 (3sets)

Seated Face Pulls dropset

16 stack x10
14 stack x10
12 stack x10
10 stack x10
8 stack x10

FIN!

Just got conformation of my place at BSM U80kg. Once February kicks in and my glute is all fixed, ITS ON! LET BATTLE COMMENCE.
MrSmallIcon...13-01-2012 @ 14:14 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
MrSmall said:might be boring, but think of the MASSIVE guns you will have at the end of this!

Every Cloud and all that Smalls. Can't wait to showcase my guns in the coming season Happy
MrSmallIcon...13-01-2012 @ 18:36 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq		forget the guns

massive grip is where it is at

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