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| Fazc |  | ... | 03-12-2012 @ 09:12 |
 Sports an extremely muscular arse. Member 38, 6253 posts | Welcome back, hitting it hard and often I see! | ||
| Adam_F | | ... | 03-12-2012 @ 09:20 |
 conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | Is there any better way Faz?  plan is 4 days per week - with GPP as and when really. Mon - Bench Tues - Squat main, deadlift accessory Thurs - Press accessory Fri - Deadlift main, squat accessory There is a comp in Feb - west mids again, I will most likely be training up to and competing in that. | ||
| Fazc | | ... | 03-12-2012 @ 09:25 |
Sports an extremely muscular arse. Member 38, 6253 posts | Sounds like a good plan. By February I might be up for a raw comp too. | ||
| Adam_F | | ... | 03-12-2012 @ 10:08 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | cool beans - get on it son! GBPF 3rd Feb  | ||
| Adam_F | | Bench, bench and lots of bench... | 03-12-2012 @ 18:48 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | 2ct bench[x4 @9]: 105kg @8 110kg @9 105kg @8 105kg @9 POR bench[x4 @9]: 100kg @8 107kg @8.5 107kg @9 102kg @8.5/9 CG to 3 board[x8 @9]: 100kg @8 110kg @8.5 112kg @8.5/9 105kg @9 Roll outs - 4x10 f**k that was a lot of benching!! everything felt pretty good though...8 reps is TOO MANY haha Also from now on, everything will be paused - unless specifically noted otherwise. | ||
| Adam_F | | ... | 04-12-2012 @ 18:51 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | bit of heat rub on the knee/ quad and away we go... Squat[x4 @9]: 140kg @8 150kg @8.5/9 140kg @8.5 140kg @8.5/9 2ct Pull[x4 @9]: 160kg @8 180kg @9 170kg @8.5/9 RDL[x8 @9]: 120kg @7.5/8 140kg @9 130kg @8.5/9 Done! Squats were very smooth tonight, knee wasn't too bad - so very pleased overall ! Bought some Romaleos after a chat with some mates, they are a smaller heel that my old style do-wins...and much more stable. win! Deadlifts were hard graft after those squats, feeling good though - comfortably beat all my targeted top sets. | ||
| Adam_F | | GPP | 05-12-2012 @ 08:08 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | Lat pulldowns - 4x10 Seated row - 3x10 Ext.Rotation - 2x12 Face pulls - 3x8 Hanging leg raise - 3x8 Cardio - 12 intervals, 10 min walk. Fin | ||
| Fazc | | ... | 05-12-2012 @ 15:12 |
Sports an extremely muscular arse. Member 38, 6253 posts | You are smashing them out lately aren't you! | ||
| Adam_F | | ... | 05-12-2012 @ 15:43 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | LOL ! Mike does his 4 day template - then asks to fit in GPP as and when...I normally try and do 2-3 mornings per week. Helps having a membership at pure gym - 24 hour access | ||
| Adam_F | | day 3.. | 06-12-2012 @ 19:42 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | Pin press[x4 @9]: 110kg @8/8.5 115kg @9 107.5kg @8.5, 9 Floor press[x4 @9]: 105kg @8 112.5kg @9 105kg @8/8.5, 9 DB press[x8 @9]: 35kg @7.5/8 42.5kg @8/5, 9 35kg @8.5/9 Horrendous day at work - no food, meetings all day - should have pushed this to Saturday in hindsight. never mind - all done in 45 mins. | ||
| Adam_F | | ... | 07-12-2012 @ 20:19 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | 2ct squat[x4 @9]: 120 @7.5 135 @8.5 140 @9 130 @9.5 Deadlift[x4 @9]: 170 @8 190 @8.5 200 @9 180 @9 Lunge[x6 @9]: 60 @7.5 70 @8 70 @8 Pretty solid end to the week! Was waiting for my training partner to turn up so squatted first...that killed my stamina after that. Lunges rape my knee - see how it feels tomorrow. | ||
| Adam_F | | ... | 08-12-2012 @ 15:08 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | down to 3 days next week: Mon: squat, POR bench, POR floor press Weds: 2ct bench, deadlift, db press, lunge Fri: 2ct squat, pin press, pendlay row My legs and glutes are the sorest they have been for months. god damn lunges!! | ||
| Fazc | | ... | 08-12-2012 @ 15:11 |
Sports an extremely muscular arse. Member 38, 6253 posts | Word, nice graft. Adam_F said:My legs and glutes are the sorest they have been for months. god damn lunges!! Good call, I need to get on to them. | ||
| Adam_F | | ... | 08-12-2012 @ 15:13 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | safe. they are the devils work. don't even need much weight  I am going to try them more like a split squat so I can keep my shin vertical (or more-so)...knee isn't too bad at all today actually. | ||
| Fazc | | ... | 08-12-2012 @ 15:14 |
Sports an extremely muscular arse. Member 38, 6253 posts | Are you shoving your front foot forward, or shifting your leg backwards to achieve the lunge? I'm still confused as to all the different ways people are doing it! | ||
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