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vausieIcon...17-09-2011 @ 15:07 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 140, BP 85, DL 180
405.0 kgs @ 74kgs UnEq
jus found this journal mate awsome stuff 80kg log on first attempt pretty special above BW OH on a log is imense
DomRedshawIcon...17-09-2011 @ 15:42 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
cheers vausie, ye my overhead work is coming along nicely. shame about my deadlifts tho. thanks for reading my log anyway m8, n theres a good chance we will prob compete together next year Happy
DomRedshawIcon...19-09-2011 @ 15:39 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
Post Edited: 19.09.2011 @ 15:40 PM by DomRedshaw
double post oops
DomRedshawIcon...19-09-2011 @ 15:39 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
Post Edited: 19.09.2011 @ 18:09 PM by DomRedshaw
2nd week of new program

bent over bar rows
45k x 10
65k x 10

deadlifts
90k x 5
110k x 5
130k x 2

150k x 1
165k x 1 (felt harder than expected, knocked confidence for next set a lil bit)
180k x 1 PB (really slow, really hard)
130k x 5 DOH
130k x 5
105k x 10 DOH
105k x 10

traps - vertical rows
43k x 10
53k x 10
63k x 5
shrugs
63k x 10
63k x 10

pull ups
BW x 10
BW x 7

bicep hammer curls
20k each DB x 10
20k x 10

really happy with the PB Grin
vausieIcon...19-09-2011 @ 15:41 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 140, BP 85, DL 180
405.0 kgs @ 74kgs UnEq
nice work dom deadlift pb is the best pb IMO solid session
GATESIcon...19-09-2011 @ 15:45 
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What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq
Well done on the 180pb mate
DomRedshawIcon...19-09-2011 @ 18:06 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
cheers lads
DomRedshawIcon...20-09-2011 @ 14:15 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
Squats

27k x 10
47k x 10
81k x 5
107k x 3

121k x 2
121k x 2
121k x 2
121k x 2

leg curls

20k x 12
25k x 10
25k x 10

leg extension

45k x 10
45k x 10
50k x 12

DB rows

35k x 10 x 2 sets

calf raises with barbell

75k x 10
100k x 10
100k x 10

not much to add really
GATESIcon...20-09-2011 @ 16:03 
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What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq
DomRedshaw said:Squats

27k x 10
47k x 10
81k x 5
107k x 3

121k x 2
121k x 2
121k x 2
121k x 2

leg curls

20k x 12
25k x 10
25k x 10

leg extension

45k x 10
45k x 10
50k x 12

DB rows

35k x 10 x 2 sets

calf raises with barbell

75k x 10
100k x 10
100k x 10

not much to add really


whats your plan for squats ?
DomRedshawIcon...20-09-2011 @ 20:51 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
didnt have 1 til we spoke on FB. im replyn in here so i have it written down.
the plan:
3 sets of 5 reps @ 110
3 x 5 @ 115
3 x 5 @ 120
DomRedshawIcon...21-09-2011 @ 13:59 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
DB incline bench press
30k x 10 (had vomit in my throat afterwards, not a good start to a workout lol)
40k x 10 (much easier than last week)
45k x F (couldnt get them up to a good starting position, tried again n got them up but hurt my wrist alot n position was still off, did 1 rep but left it there)

Bench press
107k x 3
107k x 3
107k x 3

close grip
77k x 10
77k x 10
87k x 8

skull crushers / drop sets with around 15-20secs in between
47k x 8
37k x 8
27k x 10

sit ups / decline
25 x 2 sets - both had a short rest at about 15 reps

quite happy with this session except the 45k DB, but a big improvement on last week. think i will prob stick to close grip n leave out heavy bench for a week or 2 until wrist is better
DomRedshawIcon...23-09-2011 @ 13:43 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
Post Edited: 23.09.2011 @ 17:09 PM by DomRedshaw
Reverse Flys
7.5k DB's x 10 x 3 sets

Push Press - all from rack
27k x 10 (strict)
47k x 10 (strict)
67k x 2 (1 strict)
72k x 1
77k x 1
82k x 1
86k x f x f /have been looking forward to tryin a new pb so wasnt giving up, re-racked it put on bill conti - going the distance (rocky song) and .....
86k x 1 PB (went pretty smooth)

Good Mornings (1st time)
27k x 10 x 3 sets

SLDL from 7"
75k x 10 no belt
100k x 8 belt
100k x 10 belt and DOH grip - DOH seems to be better for me on SLDL

DB Side Bends (1st time)
4.5k DB x 10 x 2sets
7.5k DB x 10

Planks
1minute, rest, 1minute

Done. o n YEAH 86k OH haha Happy
vausieIcon...23-09-2011 @ 13:51 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 140, BP 85, DL 180
405.0 kgs @ 74kgs UnEq
man on fire at the mo dom great stuff
DomRedshawIcon...23-09-2011 @ 14:26 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
cheers mate, i av still got alot of catching up to do tho
DomRedshawIcon...24-09-2011 @ 15:32 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
Strict Press
27k x 10
47k x 8
cant remember if i did a set at 57k
67k x 1
72k x 1
75k x 3 rep PB / felt good
80k x 1 PB / was a bit of a battle to get it locked out but i won in the end

DB shoulder press
25k x 10 strict
25k x 8 log grip (if ur wondering i held the DB's in same position as the handles would be on a log)
30k x 7 used legs, rep PB

Front Squats
27k x 10
47k x 5
67k x 5
87k x 3
97k x 1
107k x 1 PB felt tough but thought id try another 3kg to round it up
110k x 1 PB

Back Squats - Speed and ATG
77k x 8 felt alot slower than last week
77k x 8 abit better
77k x 8 felt as fast as they should be


pretty happy with today

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