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r1ynfIconCHEST/TRIS17-02-2011 @ 00:53 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
BENCH

140 X5 1 FR
140 X 5 2 FR
140 X 4 2 FR

3 BOARD
140 X 6
150 X 3
160 X FAIL

FLYES

45 X 5 20 X 12
SAME X 4 X 12

PRESS MACHINE WITH BANDS (CREAM)

70 X 7
70 X 5
70 X5


TRI

SKULL CRUSHERS

70 X 8
90 X 6
70 X 10

EZ CLOSE GRIP DECLINE

90 X 10
90 X 8
90 X 8


MISC DIPS & PUSHDOWNS
r1ynfIconBICEPS19-02-2011 @ 15:37 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Post Edited: 28.02.2011 @ 12:55 PM by r1ynf
DUMBELL CURLS ONE ARM

45 X 8 R X 7 L
47,5 X 3 R 3 L NEW PB
45 X 6 R 5 L
40 X 10

PREACHER CURLS
42.5 x 7 (this really hurts so have to warmup)
42.5 x 11 ( 2 forced reps 2 at end)

ARMS GETTING 2 STRONG FOR JOINTS JOINTS AND TENDONS REALLY SORE AHHH

HAMMER CURLS
50 X12
50 X9

UG PULLUPS X 6 BW

LEFT

GOOD WORKOUT
r1ynfIconOFF FR SAT SUN20-02-2011 @ 20:33 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
OFF
r1ynfIconBPO20-02-2011 @ 20:34 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Post Edited: 20.02.2011 @ 20:53 PM by r1ynf
BPO PUT RESULTS UP TODAY NEED TO GET A 710 TOTAL AT THE BRITISH I JUST WANT TO BEAT THE GUY THAT BEAT ME IN THE SCOTTISH HE WAS EQUIPPED SO I SHOULD GET THAT EQUIPPED

GOT LOWER BACK PAIN TONIGHT AND MY ELBOW JOI NTS R SORE..

HOPING MY WORKOUTS WILL RETURN TO PRE COMP NOW AS IVE HAD A LOT OF DAYS OFF
r1ynfIconBACK - THE OL STRENGTH RETURNS AT LAST21-02-2011 @ 18:27 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Post Edited: 21.02.2011 @ 18:28 PM by r1ynf
DEADLIFTS

60 X 6
100 X 4
140 X 3
180 X 1
220 X 1
250 X 1 EASY VERY SUPRISED AT THIS
262.2 X 3/4 LOL I'D HAVE GOT IT IF I HADNT DONE 250. VERY HAPPY AT THIS HAVENT LIFTED THIS KINDA WEIGHT IN A MONTH THE 10 DAYS REST WORKED. I'M ON GONNA TRY FLY 265 UP NEXT WEEK.


I RECKON IM GONNA GET 275-300 IN A SUIT

RACKS

220 X 1
260 X 1
300 X 1

SHRUGS
200 X 6
210 X 5
210 X 5

GOOD MORNINGS

60 X 6
100 X 6
140 X 6
150 X 4 NEW PB MAYBE NOT AS DEEP THOUGH

DUMBELL ROWS
60 X 20
60 X 15

MISC MACHINES FOR REAR DELTS N LATS
r1ynfIconCHEST /TRIS23-02-2011 @ 01:24 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Post Edited: 23.02.2011 @ 01:25 AM by r1ynf
OCK HERE WE AGAIN NO GAINS Unhappy POOR LAZY WORKOUT GAINS IN FLYES...WOW

140 X 4
152.5 X 1
100 X 18 STILL 3 REPS OF PB

ONLY 5 DAYS BETWEEN REST GONNA TRY 7 - 9 SEE IF THAT MAKES A DIFFERENCE. GOT TO REMEMBER IM NOT ON GEAR.

DIDNT DO ANY BOARDS

FLYES INCLINE

45 X 7
45 X 6
45 X 5

WEIGHTED DIPS

BW X 30
40 X 3 THIS IS BAD I USED TO DO THESE WITH 60 KG WHEN I WAS BENCHING 170ISH SO MAYBE MISSING LINK GET THESE STRONG AGAIN MAYBE BENCH WILL GO UP
30 X 6
30 X 6
BW X 15

TRI EZ BAR

90 X 10
90 X 10
70 X 12

TRI PUSHDOWBS STRAIGHT BAR
MISC DROP SETS LIGHTISH



Roll-Eyes
r1ynfIconWED / THURS OFF THEN SQUATS FRI23-02-2011 @ 01:26 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
WED/ THURS OFF
r1ynfIconLEGS25-02-2011 @ 18:18 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Post Edited: 25.02.2011 @ 18:20 PM by r1ynf
BIT OF LG FIRST
ELBOW JOINTS AND BICEPS ARE AGONY MAN TOOK AGES TO WARMUP

LOG X 6
110 X FAIL BIS AGONY
100 X 3 (NO LEGS)
LOG X 20

BEHIND NECK PRESS STANDING X 60 X 4 SETS OF 12 (10 LAST ONE)BIT OF BODYBUILDING THERE

LEGS...........

SQUAT
100 X 4
140 X 3
170 X 4 - GOOD ONE MORE THAN LAST WEEK

BOX SQUATS

100 X 3
130 X 3
140 X 3
152.5 X2 GOOD PB

LUNGES
20 X 14
20 X 14 HARD

LEG CURL EXT MACHINE

NO. 10 X 10 PB
NO. 10 X 10

CALF RAISES
3 SETS TO FAIL

OK WORKOUT STENGTH INCREASES ALL I WANT
r1ynfIconARMS01-03-2011 @ 00:00 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
LEFT ARM AGONY WHEN CURLING WASN'T LOOKING FORWARD TO THIS TOOK ME HALF AN HOUR TO WARM IT UP THEN ITS OK. THINK ITS TENDON

DUMBELL ONE ARM CURLS

45 X 6 R X 5L -AGONY
WAITED 10 MENS ARMS SEEMED TO EASE OFF AFTER THAT ST

47.5 X 4 R X 3 L - NEW PBS LOL
47.5 X 3 R X 3 L

ONE ARM PREACHER CURLS
45 X 6 WARMUPS
45 X 8 NEW PB - FILMED THIS FOR LAUGH
http://www.youtube.com/watch?v=eserIXtJb4o
45 X 8

UG PULLUPS
BW X 10
BW X 10

HAMMER DUMBELL CURLS
50 X 15
50 X 14

TOOK ME 2 HOURS TOO LONG BUT SO MUCH PAIN BUT WORTH IT IN END.
r1ynfIconTUES02-03-2011 @ 12:51 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
OFF
r1ynfIconWED- BACK02-03-2011 @ 12:51 
Avatar
Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Post Edited: 03.03.2011 @ 00:09 AM by r1ynf
DEALIFT
230 X1
265 FAIL LOL SICK OF THIS

GONA START 53 1 NOW

RACKS PIN 7
220 X 2
260 X 2
305 X1 PB

GOOD MORNINGS
100 X5
140 X 5
150 X 4 NEW PB

SHRUGS
160 X 8
180 X8
220 X 6

LAT MACHINE

180 X 6
180 X 6

MISC LAT PULLDOWNS

WAS 2 LAZY TO DO ROWS WILL DO TOMORROW MY BICEPS WERE KILLING ME NOT HEALED FROM MONDAY STILL GOT TENDON PAIN
r1ynfIconFRI 4TH (CHEST )07-03-2011 @ 14:31 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
OFT JOINTS AND TENDONS IN ARM AGONY GONN TAKE MONTH OF ARM WORK

ELBOW JOINTS ARE CLICKING

BENCH
LIGHT

REVERSE PYRAMIDS

120 - 10
110 - 14
100 - 18
90 - 25
60 - 40

FLY MACINE
DROP SETS


AN THAT WAS IT LOL.......
r1ynfIconSAT SUN OFF07-03-2011 @ 14:31 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
OFF
r1ynfIconMON LEGS07-03-2011 @ 14:33 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Post Edited: 07.03.2011 @ 22:47 PM by r1ynf
LEGS...........

SQUAT
100 X 6
140 X 3
170 X 5 PB

BOX SQUATS

100 X 3
140 X 3
155 X 3 PB

LUNGES
40 X 15 PB
40 X 15

LEG CURL EXT MACHINE

NO. 11 X8 PB
NO. 11 X 7

CALF RAISES
3 SETS TO FAIL

GOOD WORKOUT GAINS.

MOVE SQUAT UP TO 180 NOW FOR 4 THEN GET 5 THEN 190 REPEAT. HOPEFULLY GET 4 REPS WITH 200 IN 6 WEEKS MAYBE 215 220 ,MAX ATTEMPT
r1ynfIconSHOULDERS08-03-2011 @ 22:26 
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Member 1331, 94 posts
SQ 225, BP 180, DL 275
680.0 kgs @ 114kgs Eq
Post Edited: 08.03.2011 @ 22:28 PM by r1ynf
LOG 70K X 6
100K X 5
110K X 1
LOG X 20

BEHIND NECK PRESS SMITH
50 X 12
60 X 10
60 X 10

ANDY CAIRNEY N BIG KEN CAME IN DOING LOG SO I ASKED TO JOIN IN LOL

THICK LOG
80 UP NOW 5 TIMES
100 X 1
11O X 1 COULDNT PRESS IT

WAS GOOD TO C THE PROS IN ACTION N WORK IN WITH THEM WISH I HADNT DONE MY SHOULDERS BEFORE IT

DID SOME TRIS TRYING TO LET JOINTS EASE OFF N TENDONS SO NOTHING MAJOR
DIDNT FEEL AS BAD TODAY

WEIGHTED DIPS
40K X 6
40K X 5
30K X 9
BW X 20

MISC TRI PUSHDOWNSGrin

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