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spam_upIcon...07-04-2013 @ 13:04 
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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
100kg x 8
120kg x 6
140kg x 4 belt
155kg x 3 wraps/belt
100kg x 8 paused atg raw.

SLDL
60kg x 5
80kg x 5
100kg x 5
140kg x 5

Stone (smurf ball) shouldering
80kg x 1
80kg x 1
80kg x 1
80kg x 1

Leg press 3/4 stack
X 5
X 5
X 5

Calve raise x some

Chin ups
X 10
X 10

Bodyweight 83.9kg
OxmanIcon...07-04-2013 @ 13:14 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Hey mate, not looked in for a while. Hows training? Squats look good there.
spam_upIcon...07-04-2013 @ 13:47 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
Oxman said:Hey mate, not looked in for a while. Hows training? Squats look good there.


Alright you insane mofo! Yea training aint too bad, just trying ti cut a few pounds at the moment, hoping to be an u80kg badass. Lol
vausieIcon...07-04-2013 @ 13:58 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 220, BP 147.5, DL 290
657.5 kgs @ 94kgs UnEq
83.9 woah
spam_upIcon...07-04-2013 @ 14:50 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
vausie said:83.9 woah


Nearly as svelt as you now mr V! Wink
chaosIcon...07-04-2013 @ 15:47 
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An amazing human being
Member 2047, 17156 posts
SQ 262.5, BP 170, DL 300
732.5 kgs @ 108kgs UnEq
Nice graft SAm
spam_upIcon...08-04-2013 @ 15:48 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
Cheers Mr Chaos.


Swolling up the delts brah.

Strict press
Bar x 12
40kg x 10
50kg x 8
60kg x 6
70kg x 3
+ss push press 60kg x 6.

Seated db press
24kg x 10
24kg x 7
24kg x 7

Dips
Bw X 12
+10kg x 8
+15kg x 6
+ss bw x 5


Db Front raise+seated rear raise's.
3 sets each. (14kg,20kg)

Bb Shrugs
120kg x 8
120kg x 8
120kg x 8

Tricep pull downs x 4 sets.

25 sec rests -
Sit ups x 20/
20
Press ups x 25
Kb swings 16kg x 25
spam_upIcon...10-04-2013 @ 16:14 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
Beltless deadlifts
60kg x 12 doh
100kg x 10 doh
150kg x 8 (7doh (pb) 1 mixed)
180kg x 4 straps
200kg x 1 staps - then ten's fell off the end...try again.
200kg x 4

Default beltless pb, never been over 180 without said belt before.

Wide pull ups
X 5
X 5
X 5

Db rows
42kg x 7 ea
42kg x 7ea

Face pulls
4 sets ascending.

Curls x 4 sets.

Sit ups x 30
Press ups x 30
16kg kb swings x 30

Body weight - 83.7kg
vausieIcon...10-04-2013 @ 17:16 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 220, BP 147.5, DL 290
657.5 kgs @ 94kgs UnEq
Nice work large one
spam_upIcon...11-04-2013 @ 10:42 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
vausie said:Nice work large one


Cheers meert,back is f**ked today lol.
spam_upIcon...11-04-2013 @ 14:29 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
Foam roll+skipping to warm up.

DB Bench press
30kg x 12
36kg x 8
38kg x 6
40kg x 6
42kg x 7 ss30kg x 4

Incline smith
50kg x 12
60kg x 8
70kg x 5
75kg x 4 50kg x 7

Im proper s**t at incline loolz

Incline fly's
16kg x 10
18kg x 8
20kg x 6

Seated cable fly
4 light sets to failure.

Cable curls 4 sets.

Circuit -
Press ups x 15
Chin up x 5
Dips x 10
Situps x 20
(X 2)

Skipping x 2 mins, foam roll.

Bodyweight - 83.7kg - surprised as i had the full rack of jd ribs with chips from tgi's last night...and a cheescake with ice cream Happy
OxmanIcon...11-04-2013 @ 14:36 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Strong work Sam, getting lean too despite that meal!
RodgerIcon...11-04-2013 @ 17:31 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
you is a bodubuilder bro
spam_upIcon...11-04-2013 @ 19:12 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
Oxman said:Strong work Sam, getting lean too despite that meal!


Yea im trying! diet discipline is hard for me. im a chocoholic/alcoholic...lol

Rodger said:you is a bodubuilder bro


Just making dem gainz.
spam_upIcon...14-04-2013 @ 17:12 
Avatar
Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
Bit of Skipping + punch bag.

Squats
60kg x 10
100kg x 8
120kg x 4 back really feeling these already, beltless deadlifts still taking their toll.
140kg x 3 belt
140kg x 4 belt

Atg paused beltless
100kg x 9

Back feeling a bit weak for any heavier work today Unhappy.

Plate Leg press
150kg x 5
180kg x 5
180kg x 5

Calf raise x 2 sets.

Strict press
Bar x 12
50kg x 5
60kg x 5
70kg x 4
65kg x 5+2pp
75kg x 1 +3pp

Seated db press
26kg x 8
28kg x 5
28kg x 5

Cgbp
60kg x 10
60kg x 10
60kg x 10

Front + rear db raises.
Plate press's. 20kg 2x5.

Plank x 1 min.
Sit ups x 30
Press ups x 30

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