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BaconWarriorIcon...28-02-2016 @ 13:58 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Slow motion deads
60 X 8, 8

High incline dumbbells
22 X 5
36 x 5
46 X lol nope
30 X 12, 12

Dumbbell shoulder press
22 X 8, 8

chest supported row

Fat bar bench, feet up
100 X 1, 1
60 X 8, 8

Dumbbell row
58 X 8 - straps
36 X 8, 8

push downs
wide grip lat pulldown
rolling tricep extensions
dumbbell tricep extensions
high pulls
upright rows
preacher curls
leg extensions
bike
BaconWarriorIcon...01-03-2016 @ 15:11 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Beltless squat
165 X 2, 2, 2, 2, 2, 2

Paused fronts
90 X 5, 5, 5

Good morning
100 X 10

Paused bench
105 X 2, 2, 2, 2, 2, 2

Feet up bench
110 X 5

Spoto press
100 X 5, 5

Dumbbell shoulder press
24 x 10, 10

Rolling tricepts ext.
leg ext.
abs
BaconWarriorIcon...01-03-2016 @ 15:16 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Also, diet update:

Weighed in at 102.5 this morning (roughly, as I use cheap 6 euro scales). I decided up increase calories so I'm sat at just now:
P: 233
C: 465
F: 103
Kcal: 3723

Actually finding this quite challenging to eat and I'm only 2 days in, just need to adapt. Eating tonnes of rice, oats, pasta just now to fill out my carb requirements.
BaconWarriorIcon...03-03-2016 @ 14:40 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Deads
180 X 1 - double overhand
210 X 3 - last rep was hard because my forearms were rekt
180 X 3 X 3 - straps, easy though

Halting sumo
150 X 3, 3

FML deads - now doing double pauses, just off floor and below knee
100 X 2
120 X 1
140 X 1
100 X 8, 8

High bar squat
190 X 1 - lifetime PB (https://www.instagram.com/p/BCfdabmuNWy/?taken-by=rugby_lad)
140 X 2 - paused

abs
lat pulldown
BaconWarriorIcon...05-03-2016 @ 13:20 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Last night

Paused bench
117.5 X 4 X 4

Feet up
75 X 12, 12

Push press
65 X 12, 7 - taking these out, hating them

Dips X 20

Dumbbell press
30 X 5
20 X 8, 8

Rolling triceps

Incline
50 X 15, 15

Dip machine X 20, 15, 15

-----------------------------------

Today

Squat
185 X 4 X 4

Paused
150 X 3, 3

Beltless sumo
135 X 12, 12
Belt on
190 X 1
220 X 1
230 X 1

Beltless stiff-leg pulls
110 x 8, 8

High pulls
Cable rows
GHR
abs
dannyboy73Icon...05-03-2016 @ 20:08 
Mask it or Casket !!
Member 4600, 7733 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
interesting figures,

they have been creeping up almost without in stealth mode without me noticing. I see some big lifts afoot.
BaconWarriorIcon...06-03-2016 @ 13:01 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Post Edited: 06.03.2016 @ 13:02 PM by BaconWarrior
dannyboy73 said:interesting figures,

they have been creeping up almost without in stealth mode without me noticing. I see some big lifts afoot.


That's what Russian masters does, it's a sneaky program.
BaconWarriorIcon...06-03-2016 @ 13:02 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Paused bench
105 x 6 x 2

Press to foam roller
140 X 1
110 X 12

Spoto press
90 X 8, 8


Feet up bench
60 X 17

Dumbbell shoulder press
20 X 8, 8, 8

Rolling triceps
meadows shrugs
BaconWarriorIcon...08-03-2016 @ 14:55 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Beltless squat
165 X 6 X 2

Paused fronts
100 X 1
120 X 1
not paused
140 X 1
paused
100 X 5

Stiffs
140 X 5

Abs
leg ext.
V handle row
bad girl machine
BaconWarriorIcon...08-03-2016 @ 14:55 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Beltless squat
165 X 6 X 2

Paused fronts
100 X 1
120 X 1
not paused
140 X 1
paused
100 X 5

Stiffs
140 X 5

Abs
leg ext.
V handle row
bad girl machine
BaconWarriorIcon...09-03-2016 @ 10:37 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Deads
180 X 3
210 X 3
180 X 3 X 3

Halting sumo
160 X 3, 3

High bar squat
170 X 1
120 X 5, 5, 5

FML deads
120 X 1
140 X 1
160 X 1
100 X 3, 3


rear delts
light leg press
leg ext
bad girl machine rest-pause
dannyboy73Icon...09-03-2016 @ 10:41 
Mask it or Casket !!
Member 4600, 7733 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
At first glance not much to see,

look a bit deeper, thats a brutal workout on the back there sir.
BaconWarriorIcon...09-03-2016 @ 10:46 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
dannyboy73 said:At first glance not much to see,

look a bit deeper, thats a brutal workout on the back there sir.


My backs actually my strong point from years of not using my legs properly when deadlifting so it's not really affected.
BaconWarriorIcon...10-03-2016 @ 13:36 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Benching

Paused
125 X 3 X 3

Press to foam roller
125 X 12

Feet up
80 X 12, 12

Dips X 12, 10, 8

Dumbbell press
18 X 10, 10, 10

Rolling triceps

Dip machine X 35, 18, 12 (RP)

Light rear delts
BaconWarriorIcon...11-03-2016 @ 13:40 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Squat
195 X 3 X 3

Paused squat
160 X 3, 3

18" deads - these are coming back majorly in my training getting sick of RDLs
220 X 1
240 X 1
260 X 1 - straps
200 X 3, 3

Beltless sumo
140 X 10 ,10 - hard

Beltless stiffs
120 X 5, 5

Leg press, close together, low foot postion
3 plates X 20

Dumbbell row
38 X 8, 8, 8 - per hand alternating quickly

Ab wheel
intervals on rower and bike

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