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Muscle palace gains

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mrstruanIconMuscle palace gains08-12-2015 @ 21:10 
Member 1953, 852 posts
SQ 185, BP 160, DL 220
565.0 kgs @ 87kgs UnEq
Thought I would start posting my training again. Currently at 85kg trying to improve strength and general fitness. I train in my asbestos roofed brick outbuilding which has been affectionately named the muscle palace. It's freezing and damp in the winter but has everything I need so I'm chuffed. It's also 10 steps from my house so even better.

Best lifts so far this year include:
200kg squat
165kg bench press
180kg deadlift (been plagued with back issues so happy to get this)

Hope to reduce body weight a little more and improve on all lifts.

Last nights session

Back squats (beltless)
Up to 140kg x 8,8,8,8,8,8 ( 3 mins rest between sets)
Ab wheel roll out x 10,10,10
Video to follow

Trained at results in Aberdeen tonight, pretty cool place

Bench press
120kg x 10,9,9

Chest supported dB row (preacher curl also)
30kg x 12,12,12
20kg x 15

Pull ups
Bw x 10,10,10

Prowler....first time using
Added 40kg to prowler
4 x 25m runs.....
Almost chucked....the guy I was working with did! Brutal.
mrstruanIcon...08-12-2015 @ 21:20 
Member 1953, 852 posts
SQ 185, BP 160, DL 220
565.0 kgs @ 87kgs UnEq
https://youtu.be/T5LKu23R2eA last night's squats
mrstruanIcon...10-12-2015 @ 19:37 
Member 1953, 852 posts
SQ 185, BP 160, DL 220
565.0 kgs @ 87kgs UnEq
Post Edited: 10.12.2015 @ 20:12 PM by mrstruan
Quick one tonight

Rdl type thing
60kg x 10
100kg x 10
140kg x 3
150kg x 5,5,5

45 degree back extension superset with reverse incline curls
+7.5kg x 15 / bw x 15
+7.5kg x 15 / bw x 15
+7.5kg x 15 / bw x 15

Arm superset

https://youtu.be/23I7GuH4Pm0
mrstruanIcon...13-12-2015 @ 22:03 
Member 1953, 852 posts
SQ 185, BP 160, DL 220
565.0 kgs @ 87kgs UnEq
Great session yesterday at the muscle palace with Irishmarc and Tom.

Squats (all beltless)
60kg x 10
100kg x 5
140kg x 2
160kg x 1
180kg x 1
190kg x 1
200kg x 1 (beltless pb)

Bench press
60kg x 10
100kg x 3
120kg x 3
140kg x 1
160kg x 1
140kg x 5
120kg x 10

Deadlift
60kg x 5
100kg x 3
140kg x 3,3 (technique)
180kg x 1 (technique needs a lot of work)

Great session all round with marc smashing some epic weights and bending my Olympic bar!

Will post vids
mrstruanIcon...13-12-2015 @ 22:05 
Member 1953, 852 posts
SQ 185, BP 160, DL 220
565.0 kgs @ 87kgs UnEq
Bench press
https://www.instagram.com/p/_M1yoYojJ8/

Squat
https://www.instagram.com/p/_MtUPIIjE8/
mrstruanIcon...15-12-2015 @ 21:52 
Member 1953, 852 posts
SQ 185, BP 160, DL 220
565.0 kgs @ 87kgs UnEq
Back at it tonight after Saturdays escapades

Squats all beltless
Upto 150kg x 6 x 4 sets

Paused bench
Up to 110kg x 6 x 4 sets

Deadlift
Up to 115kg x 6 x 4 sets (working on technique)
IrishMarcIcon...15-12-2015 @ 22:24 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 kgs @ 114kgs UnEq
how long ago did you deadlift 220?
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