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Paul_DIcon...24-10-2016 @ 15:25 
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Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq		24/10/17

St Ives Leisure Centre

Good fun 'everything' session today. Just a quickie whilst it's raining here.

Smith Machine Bench

40-10
60-10
80-10
100-10
110-10
*Close Grip*
60-12
80-12
80-12
40-20

Pulldown

Something. X something. X Lat pump.

DB Snatch

40kg both arms. The heaviest DB. I enjoyed this.

Pec Deck

Lots. Chest pump.

Seated Row

4/5 sets, 10-15 reps.

Dips

Me (80kg)- 10
+20kg- 10
+40kg- 5
+50kg- 3
+60kg- 1
+70kg- 1

This was good fun. Haven't done weighted dips for a few years. Will be purchasing a dip belt and work on these.

Preacher curl

2/3 sets x 10 reps

Press downs

As above.

Leg Extension

3 sets

Leg Curl

3 sets.

Good fun in the local leisure centre.
Paul_DIcon...01-11-2016 @ 21:04 
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Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq		First session back since St Ives.

Very lazy week away, not up for it tonight.

Bench (Paused)

To 105kg- 2x5

Close Grip (Paused)

90kg- 2x5

Incline Bench

80kg- 2x5

Skullcrusher ss w/ dips

Lightx15/ BW x12 (x4).

Easy. No fireworks.
Paul_DIcon...02-11-2016 @ 20:26 
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Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq		Deadlift

Up to 240kg

18" Deadlift

Up to 280kg x3

Pause Deadlift

140- 3x5

SLDL

140- 3x12
Paul_DIcon...03-11-2016 @ 20:22 
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Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq		Bodyweight- 78.2kg (and fat. Winning)

Seated Press

40-10
50-5
70-5
80-2x5 (2nd set paused)

Lateral raise- 2x10
Rear raise- 2x10
Front raise- 2x10

Dips- 3x15
Pull-up-3x10

Easy peasy. Ticking over. Hopefully go to 100x5 seated, then transition back to more standing (plan to go 110+)... THEN (and only then) back to lush press.
CHESTERIcon...05-11-2016 @ 20:59 
used to be WEAK AS PISS
Member 37, 2612 posts
SQ 130, BP 90, DL 170
390.0 kgs @ 80kgs UnEq		STRONG Buddy Wink
Paul_DIcon...16-11-2016 @ 14:46 
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Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq		Last week I had the flu (potentially 'man flu', so, very severe)!! Due to this, I didn't train.

Got a couple sessions in this week (Mon and Tue).

Monday 14th Nov

Bodyweight (after illness)- 77.9kg

Squat

60-10
80-5
100-5
120-5
140-1
160-1
180-1
110-5 (paused)
110-5 (paused)

Clean

40-5
60-5
80-1
100-1
110-1
120-1 (VERY ropey deadlift+reverse curl tech)
60-6
60-6

Barbell Lunge (40kg) SS W/ Hanging leg raise

20/10
20/10
20/10

Tuesday 15th Nov

Bench

40-10
50-10
60-5
80-5
100-5 (paused)
100-5 (paused)

Close Grip

90-5 (paused)
90-5 (paused)

Incline

80-5
80-5 (paused)

T-Bar Row

5x10

Chins and Dips superset

3x10/10

Will try to get back on with consistent logging. Need to sort my s**t out as I'd like a decent showing in some u80 comps next year.
Paul_DIcon...17-11-2016 @ 23:08 
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Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq		Seated Press

70- 2x5 (paused)
50- 2x10

Raises- 6x12 (front, side, rear)

Dips- 2x10
Paul_DIcon...19-11-2016 @ 09:44 
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Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq		Last night;

Deadlift

Up to 260kg x1
Then;
180kgx2
145kg- 8x3 (60s rest)

Circuit;

SLDL
DB Row
Good morning
Chin up

3x8 of each. Not heavy.
Paul_DIcon...19-11-2016 @ 21:48 
Avatar
Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq		This morning;

BW- 78.3kg

Strict Press

40-10
50-5
60-5
80-1
90-1
100-F (you b**ch)

Push Press

100-5
100-5

Single arm DB Bench SS W/ TRX Row

3x12/12

Single arm OH SS W/ Rear DB Flye

2x12/12

Preacher curl SS W/ OH ext

2x12/12
CHESTERIcon...21-11-2016 @ 19:57 
used to be WEAK AS PISS
Member 37, 2612 posts
SQ 130, BP 90, DL 170
390.0 kgs @ 80kgs UnEq		nice work Wink
well done for beating the deadly man flu.
Paul_DIcon...21-11-2016 @ 20:46 
Avatar
Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq		Thanks mate! Nearly didn't make it!

This evening;

Paused Squat

50-10
70-10
100-5
120- 3x5
120-10

Clean (+ Paused Front Squat)

50-5
60-5
70-5
80-3x6

Barbell Lunge SS W/ Leg Raise- 3x10/10

Boring. I'm a s**t squatter.
But.... necessary.
Paul_DIcon...22-11-2016 @ 20:26 
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Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq		Bench

102.5- 3x5

Paused CG

90- 3x5

Paused Incline

80- 3x5

T Bar Row

5x8

Dips and Pull-ups- High volume.

Steady. Following the plan.
Paul_DIcon...15-10-2018 @ 22:24 
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Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq		Might as well start this up again (digital journal is easier to keep for me than physical.... plus, if anyone ever cares to comment/poke fun, that’d be great).

Current goals;

-Don’t s**t out spine whilst lifting (I suffer with some serious SI Joint Dysfunction).

-Total 200/160/300 in a credible drug free meet. At whatever weight I need to be to make that happen. Reason being: I think all those lifts are decent to achieve (previously squatted more, but with back/hip/nerve issues I’m being tentative) and I need a god damn goal to enjoy lifting again.
SparrowIcon...16-10-2018 @ 22:27 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		Have you knocked the crossfit and cardio goals on the head for now mate?
Paul_DIcon...17-10-2018 @ 08:11 
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Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq
Sparrow said:Have you knocked the crossfit and cardio goals on the head for now mate?


I have indeed mate. The realisation that I like 5 mins rest between sets hit me HARD! Grin

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