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RDubzIcon...26-10-2021 @ 00:01 
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Member 2537, 296 posts
Post Edited: 26.10.2021 @ 00:01 AM by RDubz
jones105 said:


Ever head trine extensions

Secret exercise dude?
jones105IconCube week 7 / speed press & Reps / 25/10/2130-10-2021 @ 18:36 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Post Edited: 06.11.2021 @ 00:51 AM by jones105
Swiss bar + red bands
Bar weight
40 x5
50 x2
50 x2
60 x2
60 x2

BTNP
40 x12
50 x10
50’x10

Seated press
64 x12
77 x10
84 x8

Over head extensions
27 x10
34.5 x8
34.5 x8

Trap 3 raise
5 x10
5 x10
5 x10
jones105IconCube week 7 / heavy deadlift30-10-2021 @ 18:40 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Floor reverse bands ( green )
240 x2
250 x1
260 x1
Bands off
260 x1

Sumo
180 x3
180 x3
180 x5

Seated ham curls
50 x12
57 x10
64 x8
71 x6 - 43 x10
RDubzIcon...31-10-2021 @ 14:41 
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Member 2537, 296 posts
Any comps lined up dude?
jones105Icon...01-11-2021 @ 22:36 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
RDubz said:
jones105 said:
Ever head trine extensions
Secret exercise dude?


Ok buddy…no,I’ll have nose on YouTube tomoGrin
jones105Icon….01-11-2021 @ 22:38 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
RDubz said:Any comps lined up dude?


Nothing until the welsh next year ….weak as loss atm !!
jones105IconUpper back / 27/10/2101-11-2021 @ 22:58 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
SG paused Pendley rows / dynamic
50 x3
50 x3
50 x3
50 x3
50 x3

Machine pull downs 5012
50 x10
57 x10
64 x8
71 x8

Seated wide cable rows 50X2
140 x15
160 x12
180 x10
180 x10

Calf’s / on leg press
80 x15
120 x12
150 x10
150 x10
jones105IconChest 29/10/2101-11-2021 @ 23:11 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Post Edited: 06.11.2021 @ 01:06 AM by jones105
Flat dynamic against red bands
50 x3
50 x3
50 x3
50 x3
60 x2
60 x2
60 x2
60 x2

Seated chest press 80X1
50 x12
64 x10
71 x8

Incline DB press
25 x12
27.5 x10
27.5 x10

Pec dec
34 x12
42 x10
42 x10
jones105IconCube week 7 / dynamic - 30/10/2101-11-2021 @ 23:23 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Post Edited: 05.11.2021 @ 23:26 PM by jones105
Back squat plus purple bands
80 x3
90 x3
100 x2
120 x2
120 x2

Forward facing hack squats
80 x10
100 x10
120 x10
120 x10

Leg extensions 50X0
43 x10
50 x10
57 x8
57 x8
jones105IconCube week 8 - heavy press - 1/11/2105-11-2021 @ 23:49 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Barbell Push press
90 x2
105 x1
115 x fail
115 x fail
Just couldn’t get it right,power was there!!
85 x5

Strict press with 5kg plates hanging from bands
Bar weight
60 x5
60 x5
60 x5

IYT
5 x12
7.5 x12
7.5 x12

Seated machine press
71 x10
77 x10
84 x8

Superset with

Reverse pec dec,5s pause
30 x12
34 x10
42 x8
jones105IconCube week 8 / speed deadlift- 2/11/2206-11-2021 @ 00:02 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Floor Deadlift +32kg chains
Bar weight
90 x3
100 x3
110 x2
120 x2
120 x2

Good mornings
60 x10
70 x10
80 x10

Ham curls 50X0
43 x10
50 x8
57 x8
57 x8
jones105IconUpper Back -3/11/2106-11-2021 @ 00:16 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Inverted rows - just body weight
4 x10

Ez bar rows
57 x10
62 x8
62 x8
62 x8
2-3sec pause

Single arm DB row
20 x12
22.5 x10
25 x10

CGPD -6012
150lbs x12
170lbs x10
190lbs x8
jones105IconCube week 8 - squat /reps06-11-2021 @ 00:50 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Post Edited: 06.11.2021 @ 01:11 AM by jones105
Back squats
140 x12
160 x10
180 x6

Hack squats
60 x12
100 x10
130 x8

Hip abduction
57 x12
71 x10
77 x8 - 50 x12

Sprints 20secs on/20 off / incline 1
Pace
12 x2 runs
13 x2 runs
14 x2 runs
15 x2 runs
5mins steady state

Mixing it up with sprints ,times ,incline etc etc
jones105IconCube week 9 /Deadlift reps / 8-11-2113-11-2021 @ 01:05 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
14” block pulls
200 x10
220 x6
240 x4

Ham curls
50 x10
57 x8
57 x8
57 x8
5secs eccentric

DB RDL
25 x12
30 x10
35 x8
jones105IconCube week 9 / dynamic press13-11-2021 @ 01:21 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Barbell strict press against red bands
40 x3
50 x2
55 x2
55 x2
55 x2

Seated DB press neutral grip
15 x10
17.5 x10
17.5 x10

Side laterals
10 x12
10 x12
10 x12

IYT
5 x15
7.5 x12
7.5 x12

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