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r1ynfIconDay off (Thurs)24-12-2010 @ 16:52 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
off
r1ynfIconArms24-12-2010 @ 16:55 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
DUMBELL BCEP URLS

45 X 5
45 X 4
45 X 3
40 X 7

DUMBELL PREACHERS

42.5 X 7
42.5 X 6
42.5 X 5

HAMMER DUMBELLS
50 X 12
50 X 12

GREAT BICEP WORKOUTS ALL NEW PBS
PAID PRICE THOUGH PAINS CAME BACK IN RIGHT BOICEP

TRIS

SKULL CRUSHERS
65 X 10 WARM UP - BICEP AGONY
85 X 1 AGONY HAVE TO DROP WEIGHT
65 X 10

MACHINE DIPS

FULL STACK X 25
FULL TACK X 20
FULL STACK X 20

MISC TRI PUSHDWNS

GYM SHUT
r1ynfIcon3 DAYS OFF28-12-2010 @ 17:38 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
OFF
r1ynfIconSHOULDERS28-12-2010 @ 17:41 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
LOG

LOG X 6 WARMUP
110 X 3 NEW PB ( I DIDNT LOCK OUT ON 3RD SO CANT REALY COUNT) BUT STILL Happy
115 X FAIL COULDNT LOCK OUT
LOG X 21 REPS (NO LEGS) NEW PB

HMM, DONT KNOW WHAT TO MAKE OF THAT ONE. NO BIG INCREASE

GYM WAS MOBBED COULDNT GET ON A RACK

SEATED MACHINE MIL PRESS
100 X 7
100 X 6

BEHIND NECK
60 X 10
70 X 8

DUMBELL SHRUGS
60 X 12
60 X 12
60 X 12
60 X 12

MISC REAR DELTS MACHINE

POOR WORKOUT. NEED TO DEADLIFT 255 TOMORROW
r1ynfIconBACK29-12-2010 @ 16:34 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
DEADLIFT

100 X 4
140 X 3
180 X 2
220 X 1
255 X 1 NEW PB LOL
260 X FAIL

NEED TO LEARN I WONT DO A 260 AFTER A 255 MAX LOL WELL HAPPY WITH 255
260 NEXT WEEK EASY

GYM WAS MOBBED SO COULDNT GET ON RACK
TO DO RACK PULLS UNTIL AN HOUR AFTER MY DEADLIFTS SO MY BACK HAD 'COOLED DOWN'
HOWVER
RACK PULLS
220 X 2
260 X 2
280 X FAIL LOL BIT GALAS

I DONT USE STRAPS NEED TO START I THINK. MY GRIPS BRILLIANT THOUGH FOR HAVING SMALLISH HANDS

MACHINE PULLDOWNS
170 X 8
170 X 8

MISC PULLDOWNS
GYM WAS SHUTTING SO HAD TO RUSH
r1ynfIconCHEST30-12-2010 @ 17:07 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Post Edited: 13.01.2011 @ 23:51 PM by r1ynf
GYM BUSY AGAIN. was watching some Dave Tate vids on youtube. So I tried to correct my position. As my back is just flat on bench and legs loose. Tried to practise that a bit - going tight. When I get back to 160 - hopefully next week I'll start using dave tate like technique

BENCH
100 X 6 WUP
145 X 3 help on 3rd
155 X 1. SPOTTER TOUCHED IT A LITTLE BUT ID GET IT FRESH
100 X 20

MISC BODYBUILDING

FLYES 40 X 10
35 THEN 20 DROP SETS TO FAILURE X2

PEC DEC
MISC DROP SETS
ALWEBB72Icon...30-12-2010 @ 17:39 
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Is wasting away !!! will be down to 30 stone soon
Member 1649, 2160 posts
SQ 290, BP 235, DL 325
850.0 kgs @ 110kgs UnEq
nice work going on mate
r1ynfIconHA30-12-2010 @ 17:46 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
CHEERS WAGNER
r1ynfIconLEGS31-12-2010 @ 18:16 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
140 x 3
160 x 2
170 x 1 was really tired

box squats
120 x 3
140 x 2
145 x 1

pooooooooooor workout. Dont think my legs are recovering from deadlifts 2 days ago. ANYONE Any suggestions.
r1ynfIcontook 6 days off05-01-2011 @ 23:15 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Post Edited: 06.01.2011 @ 17:26 PM by r1ynf
Didnt mean to take so long off but all aches are gone.
I had 2 days on drink in a row hope doesn't effect training. C tomorrow
r1ynfIconBACK06-01-2011 @ 17:22 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Post Edited: 06.01.2011 @ 21:23 PM by r1ynf
DEADLIFTS

60 X 10
100 X 4
140 X 4
180 X 1
220 X 1
260 X 1 NEW PB - TOOK VIDEO OF THIS LOL

http://www.youtube.com/watch?v=gNrE_DccFSc

RACK LIFTS
180 X 2
220 X 2
260 X 2
280 X FAIL BACK WAS SORE HHMM NOT SO GOOD


SHRUGS

180 X 12
220 X 6
180 X 12
180 X 10

LAT PULLDOWNS MACHINE

170 X 6
170 X 5
170 X 5

DUMBELL ROWS

70 X 10
70 X 8

MISC LAT CABLE PULLDOWNS" rel="nofollow" target="_blank">http://www.youtube.com/watch?v=gNrE_DccFSc[/youtube]
r1ynfIconCHEST09-01-2011 @ 15:05 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
OFT,,,FELT s**t TODAY

BENCH
100 WARMUP
145 X 2 LOL WHAT??????????
100 X 21 PB

WIERD NACKERED AFTER THAT DEADLIFT, I HAVEN'T DONE MY TRIS FOR 2 WEEKS DUE TO INJURY SO MAYBE SOMETHING TO DO WITH THAT O WELL GET IT ACK NEXT WEEK

DUUMBELL FLYES
40 X 10
40 X 8
40 X 8

MISC CABLES, PEC DEC
r1ynfIconARMS09-01-2011 @ 15:09 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
HAVE HAD 2 WEEKS OFF ARMS DUE TO INJURY ALL HEALED THINK ITS FROM DEADLIFT IN RIGHT ARM AS I BEND MY ARMS A BIT....

DUMBELL BICEP CURL
45 X 7 RIGHT ARM NEW BP
45 X 5 LEFT ARM NEW PB
45 X 6 L ARM
4 X 4 R ARM
45 X 4 L
45 X 3 R

DUMBELL PREACHERS ONE ARM

42.5 X 8
42.5 X 8
42.5 X 6

ALL NEW PBS LOL

HAMMER CURLS
50 X 15
50 X 12


TRIS

SKULLS CRUSHERS EZ BAR

65 X 8
75 X 8
85 X 3

TRI PUSHDOWN MACHINE SEATED
FULL STACK 30 REPS
FULL STACK 28 REPS

TRI PUSHDOWNS CABLE

MISC DROP SETS

GYM CLOSED
r1ynfIconDAY OFF (SUN)09-01-2011 @ 15:10 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
OFF
r1ynfIconLEGS10-01-2011 @ 19:09 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Post Edited: 11.01.2011 @ 00:07 AM by r1ynf
SQUATS

100 X 6
140 X 1
185 X 1 NEW PB DUNO IF WENT LOW ENOUGH MIXED OPINIONS BUT FELT OK HARD BUT OK
140 X 6 VERY DEEP

CALFS

MISC

MISC DELT SHOULDER WORK AS I MISSED IT EARLIER IN WEEK/

TAKING 3 DAYS OF NOW
back fri with 265 dl attempt

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