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r1ynfIconCHEST31-01-2011 @ 23:17 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
NACKERED AND NOT DONE PROPER BENCHING IN 2 WEEKS SO WASNT EXPECTING MUCH

BENCH
145 X2
155 X1 FAIL
100 X20
130 X 6 3 BOARD
135 X 4 3 BOARD
140 X 3 3 BOARD
100 X15 2 BOARD

BETTER THAN I THOUGHT

FLYES INCLINE DUMBELLS

45 X 8
45 X 6
45 X 4

MISC CABLES AND PEC DEC BODYBUILDING
r1ynfIconBACK EASY DAY AFTER COMP01-02-2011 @ 23:38 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Post Edited: 03.02.2011 @ 00:17 AM by r1ynf
DEADLIFTS

FELT LIKE BAG A s**t
SO...

slow reps no bouncing

200 X10
220 X6

SOME SPEED SETS AT 140

MISC BODYBULDING
r1ynfIconOFF03-02-2011 @ 00:15 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Tired
r1ynfIconLEGS NOTHING MAJOR TRYING OUT KNEE WRAPS03-02-2011 @ 20:42 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Post Edited: 03.02.2011 @ 20:42 PM by r1ynf
SQUAT

160 X1
180X1
180 X1 WTH KNEE WRAPS(KNEE WRAP VIRGIN) DIDNT FEEL ANY DIFFERENCE
150 X6
140 X8

BOX SQUATS
60 X12
90 X12
100 X10

LUNGES

40 X 12
40 X12

LEG EXT
NO5 X 12
NO5 X 12

CALF RAISES
FAILURE
r1ynfIconOFF (Friday)06-02-2011 @ 18:50 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Off
r1ynfIconArms06-02-2011 @ 18:53 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
ONE ARM UMBELL BICEP CURL

45 X 7 R , 6L BETTER THAN I THOUGHT
45 X 6 R , 5L
45 X 4 R , 3L

ONE ARM DUMBELL PREACHER CURLS

42.5 X 10
42.5 X 8
42.5 X 6

HAMMER CURLS
50 X 12
50 X 12


TRICEPS

80 X 8
90 X 7
92.5 x 6

DECLINE EZ CLOSE GRIP ((NEW EXERCISE)

70 x 20 Went to see how it felt
100 x 8
100 x 8

Good burn

misc below drop sets
SEATED TRI DIP MACHINE
MISC CABLE PUSHDOWNS
r1ynfIconOFF (Sunday)06-02-2011 @ 18:54 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Post Edited: 06.02.2011 @ 18:58 PM by r1ynf
Off

First week after comp over. Start Fresh Monday. Missed shoulders last week not done for 2 weeks as I had week off for comp aswell Hmm,

NEW EXCERCISES TO START FOR FEB

FOR TRIS : DECLINE TRI EZ BARS
FOR LOVER BACK : GOOD MORNINGS
LEGS : LUNGES
SNATCH CLEAN AND JERK
r1ynfIconnew routine07-02-2011 @ 00:58 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Post Edited: 07.02.2011 @ 00:58 AM by r1ynf
TUES:

DEADLIFTS
RACK LIFTS
SHRUGS
GOOD MORNINGS
CLEAN AND JERK Speed sets

THURS

FLAT BENCH
3-2- 1 BOARD PRESS Speed Sets
INCLINE DUMBELL FLYES
SKULL CRUSHERS
EZ- CLOSE GRIP DECLINE PRESS
PUSHDOWN/DIPS Speed Sets

SUNDAY

LOG
SQUAT
FRONT SQUAT
BOX SQUAT Speed Sets
LUNGES
CALF RAISES
r1ynfIconBACK10-02-2011 @ 03:06 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Post Edited: 03.03.2011 @ 00:10 AM by r1ynf
LAZY bas***d TDAY

DEADLIFTS

200 X 1
240 X 1

RACK LIFTS 7 UP

260 X1
280 X1
300 X1

PULLUPS WIDE OGRIP
BW X 6
BW X6
BW X5

GOOD MORNINGS

100 X 8
120 X8
140 X 5

ROWS
60 X 20

MISC PLDOWNS
r1ynfIconCHEST/TRIS10-02-2011 @ 18:58 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
BENCH
145 X 2 OFT BAD MAN BADDDDDDDDDDDDDDDD, DUNO WHATS UP.
140 X 3
100 X 18
3 BOARD 120 X 15
4 BOARD 140 X 5
3 BOARD 20 X 12

DUMBELL FLYES
45 X 8
4 X 6 , 30 X 6, 20 X 6 SUPERSET


SKULL CRUSHERS
75 X10
85 X 8
85 X 8

EZ DECLINE PRESS CG
75 X 15
95 X 8
95 X 6

TRI PUSHDOWNS/DIPS MISC
r1ynfIcon3 Days Off14-02-2011 @ 16:25 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Off
r1ynfIconLEGS14-02-2011 @ 16:26 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Post Edited: 15.02.2011 @ 01:51 AM by r1ynf
DID A BIT OF LOG 1ST AS HAVENT DONE SHOULDERS IN 3 WEEKS

LOG (70KG) WARMUP X 5
110KG X 1 (WENT DOWN 2 REPS)
LOG X 21 - SAME AS BEFORE WIERD THAT HASNT WENT DOWN

SOME MISC B.NECK PRESS AND PUULUPS BW X 6 X 3

SQUATS

160 X6
170 X 3

BOX SQUATS FAST 90 SEC REST
60 X 3
100 X 3
130 X 3
140 X 3
150 X 3 PB

LUNGES

40 x 12
40 x 12


MISC CALF RAISES AND LEG EXT
LuuuuuukeyIcon...14-02-2011 @ 17:53 
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Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
How come you do so many reps to boards with relatively light weights? Whenever I've trained with boards, or with other people who do, they always do more weight to boards than they do to the chest to strengthen lockout.
r1ynfIconboards14-02-2011 @ 21:36 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Just taking it easy after comp m8 bodys knackered. I'm clean and finding it hard to recover + I dont really know what I'm doing with boards just trying new things and rep ranges.
Cheers
r1ynfIconoff17-02-2011 @ 00:48 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
off

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