HAVE A GO HERO Vol.1
| bigladlusk |  | BENCH PRESS | 23-02-2010 @ 20:31 |
 potatoes contain no protein Member 635, 458 posts SQ 230, BP 145, DL 230605.0 kgs @ 120kgs Eq | bar x 20/20/20 50kg x 5/5 70kg x 5/5 90kg x 3 100kg x 1 elbows are hurtin big time 110kg x 1 115kg x 1 120kg x 1 125kg x 1 elbows are in ribbons,ant tips on how to repair or avoid elbow pain. | ||
| bigladlusk | | DEADLIFT | 26-02-2010 @ 18:20 |
potatoes contain no protein Member 635, 458 posts SQ 230, BP 145, DL 230605.0 kgs @ 120kgs Eq | 70kg x 5/5 110kg x 3/3 150kg x 3/3 190kg x 1 belt on 200kg x 1 200kg x 3 200kg x 1 lat pulls 45kg x 5/5 82.5 x 5/5 112.5kg x 5/5/5 | ||
| bigladlusk | | squat | 04-03-2010 @ 18:48 |
potatoes contain no protein Member 635, 458 posts SQ 230, BP 145, DL 230605.0 kgs @ 120kgs Eq | monday-squat 70kg x 5/5 110kg x 3/3 150kg x 3 190kg x 1 belt on 210kg x 1 belt/knee wraps. | ||
| bigladlusk | | BENCH | 04-03-2010 @ 21:21 |
potatoes contain no protein Member 635, 458 posts SQ 230, BP 145, DL 230605.0 kgs @ 120kgs Eq | THURSDAY BAR X LOADS. 40KG X 10 60KG X 5 90KG X 1 100KG X 1 110KG X 1 115KG X 1 120KG X 1/1/1 ELBOWS HURT BIG TIME. LAT PULLS X 1 SET .ELBOW RETIRED | ||
| bigladlusk | | squat | 16-03-2010 @ 20:45 |
potatoes contain no protein Member 635, 458 posts SQ 230, BP 145, DL 230605.0 kgs @ 120kgs Eq | 70kg x 5/5 110kg x 3/3 150kg x 1 190kg x 1 belt wraps 220kg x 1 suit straps down 240kg x walk out + s**t effort of a squat elbows hurt hurt hurt!!! | ||
| SHAMROCK | | ... | 20-04-2010 @ 22:04 |
has magic hands Member 245, 316 posts | Alright sir , did you make the GPC nationals this year ? | ||
| bigladlusk | | 5x5 | 14-06-2010 @ 20:06 |
potatoes contain no protein Member 635, 458 posts SQ 230, BP 145, DL 230605.0 kgs @ 120kgs Eq | squat 5x5 100kg bench 5x5 60kg inverted row 13/9/11 press ups on knuckles 30/16/14 leg raises 3xfailure. | ||
| Boar | | ... | 14-06-2010 @ 20:08 |
 Nothing left in the tank. Member 5, 25597 posts Administrator | hi lusky !! hope you R well over there !! | ||
| bigladlusk | | ... | 14-06-2010 @ 20:28 |
potatoes contain no protein Member 635, 458 posts SQ 230, BP 145, DL 230605.0 kgs @ 120kgs Eq | hey boar im better than ever. ive lost 20kg of fat and im tryin stuff from the dvds you sent me mark ripptoe stuff is legend. my elbows turned gay on the build up for the irish nationals so i turned to mma for the past few months but the injuries are gone and im back on form so its time to shift iron!!!ONWARDS ! | ||
| bigladlusk | | 5X5 | 16-06-2010 @ 20:51 |
potatoes contain no protein Member 635, 458 posts SQ 230, BP 145, DL 230605.0 kgs @ 120kgs Eq | SQUAT BARX 10/5 60KG X 5 105KG 5X5 OVERHEAD STANDING STRICT PRESS. BARX 10 40KG 5X5 DEADLIFT 105KG X 5 PULLUPS 4/4/4 PRONE BRIDGES 3 X 30 SECONDS. | ||
| bigladlusk | | 5X5 | 18-06-2010 @ 16:39 |
potatoes contain no protein Member 635, 458 posts SQ 230, BP 145, DL 230605.0 kgs @ 120kgs Eq | SQUAT bar x 5/5 60kgx5 110kg 5x5 BENCH bar x 10/10/10 70kg 5x5 INVERTED ROW 17/13/10 PRESS UPS/KNUCKLES 27/17/12 ABS 50 REPS | ||
| bigladlusk | | 5x5 | 21-06-2010 @ 21:57 |
potatoes contain no protein Member 635, 458 posts SQ 230, BP 145, DL 230605.0 kgs @ 120kgs Eq | Post Edited: 21.06.2010 @ 21:57 PM by bigladlusk squatbar x10/5/5 60kg x 5 115kg 5x5 bench bar x 20/10/10 50kgx5 80kg 5x5 rows 1 x f | ||
| bigladlusk | | SQUAT | 05-07-2010 @ 20:54 |
potatoes contain no protein Member 635, 458 posts SQ 230, BP 145, DL 230605.0 kgs @ 120kgs Eq | Post Edited: 06.07.2010 @ 21:05 PM by bigladlusk SQUATbar x 10 3sets 60kg x 10 100kg x 5 120kg x 1 140kg x 1 belt 160kg x 1 belt + knee wraps 180kg x 1 belt 2m wraps. DEADLIFT 100kg x 1 140kg x 1 160kg x 1 180kg x 1 SHRUGS 140KG 5 SETS GRIP WAS s**t 100KG 5 SETS 12-20 REPS CALF 4 sets 15-20reps. SIT UPS. | ||
| bigladlusk | | BENCH PRESS | 06-07-2010 @ 17:37 |
potatoes contain no protein Member 635, 458 posts SQ 230, BP 145, DL 230605.0 kgs @ 120kgs Eq | BENCH/CABLE ROWS SUPERSET BAR X 10/10/10 60kg x 3/3/3 70kg x 3 80kg x 3 90kg x 3/3/3/3/3 PULLED 82.5KG FOR 8-15 REPS BETWEEN BENCH SETS C.G.BENCH/LAT PULLDOWNS 70kg x12/12/9 PULLED 82.5KG FOR 8-10 REPS BETWEEN CLOSE GRIP SETS. INCLINE BENCH 60kg x 12/10/9 elbows burnt out,i think i'll do these b4 close grip in future. TRICEP PRESSDOWNS 37.5kg 3sets | ||
| bigladlusk | | recovery/speed-lower | 08-07-2010 @ 17:50 |
potatoes contain no protein Member 635, 458 posts SQ 230, BP 145, DL 230605.0 kgs @ 120kgs Eq | Post Edited: 08.07.2010 @ 18:49 PM by bigladlusk speed squatwarm up 110kg+chains 10 sets x 2reps 1 min rest deadlift 110kg +chains 10 sets x 1 reps 1 min rest shrugs 110kg 5sets x 12 reps preacher curls 3 sets 35kg plate loaded gripper 80kg 5 sets. | ||
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