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RodgerIcon...05-02-2013 @ 13:01 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
nice work
spam_upIcon...05-02-2013 @ 17:54 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
Post Edited: 10.02.2013 @ 18:49 PM by spam_up
Ta bud x


Pressing...forgot my wrist wraps/belt Unhappy

Bench press
60kg x 10
80kg x 5
100kg x 3
110kg x 3
110kg x 3
112.5kgx 4 +2 spotted
65kg x 17

Strict press
40kg x 5
60kg x 3
70kg x 3 hard, shoulders tired.

Push press
70kg x 5
60kg x 10

DB bench press
42.5kg x 7
42.5kg x 7
42.5kg x 7
45kg x 4


Incline fly
22.5kg x 8
22.5kg x 8
22.5kg x 8

Dips
4 sets til failure 45 sec rest
12/7/7/7.

Incline sit ups
10/10/10
LessThanLukeIcon...05-02-2013 @ 18:02 
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his poor male ego must be crushed
Member 883, 6251 posts
SQ 290, BP 180, DL 420
890.0 kgs @ 105kgs UnEq
Nice benching!
spam_upIcon...05-02-2013 @ 19:06 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
LessThanLuke said:Nice benching!


Thanks pal Happy
just edited last heavy set, it was 112.5 not 110 every little helps Roll-Eyes
wjmxm21Icon...05-02-2013 @ 19:09 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
You in on friday? I'm thinking SLDL, rows and s**t lol
spam_upIcon...06-02-2013 @ 07:23 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
wjmxm21 said:You in on friday? I'm thinking SLDL, rows and s**t lol


Not sure yet mate, time would you be going there about?
wjmxm21Icon...06-02-2013 @ 19:40 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
spam_up said:
Not sure yet mate, time would you be going there about?


Early afternoon or something. I'm free most of the day though
spam_upIcon...12-02-2013 @ 17:32 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
Back in the gym after a week off, feeling stiff as fook and quite weak.
@chester xfit.

Squats
70kg x 5
70kg x 5
100kg x 2
100kg x 2
Belt
120kg x 2
140kg x 1
140kg x 1
70kg x 10
Should have warmed up more, back gone all stiff again.

Strict Press
40kg x 10
50kg x 5

Push press
50kg x 5
60kg x 3
70kg x 1
80kg x 1
85kg x 1
90kg x 1
95kg x f just over head height.(no sleeves)
70kg x 9

Not done pushes properly in ages so not too bad really, losing balance backwards a bit tho.

Paused bench
70kg x 5
100kg x 4

Non paused bench
100kg x 1
105kg x 4
DomRedshawIcon...12-02-2013 @ 17:49 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
not looked in for a bit. some nice work over last couple pages mate
spam_upIcon...12-02-2013 @ 18:28 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
DomRedshaw said:not looked in for a bit. some nice work over last couple pages mate


Thanks Dom, gonna start deadlifting a bit heavier again this week, hopefully get them back up to scratch within a few weeks.
spam_upIcon...15-02-2013 @ 17:05 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
Squat
60kg x 10
100kg x 10

Deadlift
60kg x 5
100kg x 5
160kg x 5
180kg x 3
200kg x 3 straps

Decent.

Strict Log press
40kg x 5
60kg x 5

Log push press
60kg x 5
65kg x 5
70kg x 4
77.5kg x 4
Teckers quite poo but hit what i wanted for today.

Incline bench (smiths)
60kg x 10
60kg x 10
65kg x 10
85kg x 4

Chin ups +15kg
X 6
X 4
spam_upIcon...19-02-2013 @ 18:37 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
Squats
60kg x 10
80kg x 5
100kg x 4
Belt
120kg x 4
140kg x 4
140kg x 4

Still getting a pain by tail bone during squats.

Strict press
20kg x 5
60kg x 5

Push press
60kg x 5
70kg x 5
75kg x 5
77.5kg x 5

Turns out, if you train this movement you will start to get better at it like other lifts!

Bench press
60kg x 5
100kg x 3
105kg x 3

CG Paused bench
90kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3
RDubzIcon...19-02-2013 @ 20:44 
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English born and bred
Member 2537, 298 posts
good graft mate
spam_upIcon...21-02-2013 @ 09:59 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
RDubz said:good graft mate


Cheers pal. Come to chester for a sesh soon?
RDubzIcon...21-02-2013 @ 12:14 
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English born and bred
Member 2537, 298 posts
Ye mate defo. In Wrexham next week so will give ya a call. What this Oswestry gym like?? Any yoke or stones?

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