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brownbearIcon21/12/1521-12-2015 @ 21:23 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Deadlift
Bar
60
110
150
190
220

245x3 pb!!!

Hs pulldown
50kg/side X 4,4,4,4,4,4 10s rest

Chest supported rows
50kg X 4,4,4,4,4,4 10s rest

Ez curls
15/side X 5
20/side X 5

Db shrugs seated
35s X 12,12

Lying db curls
10kg 2x10

Standing Db curls
10kg 4x8
brownbearIcon22/12/1522-12-2015 @ 23:58 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Paused bench
Bar
60
100
125
135 - grip too narrow, widened it
135x3
135x3

Smith btn press
20/side X 10,4,2

Incline paused bench
60x10,10

Side raises
2 sets

Triceps
4 sets
brownbearIcon25/12/1525-12-2015 @ 19:44 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Post Edited: 25.12.2015 @ 22:39 PM by brownbear
Squat
Bar
60
100
140
180
203 X 5 pb

Cold unfamiliar place, no spotter. Wasn't easy
brownbearIcon26/1226-12-2015 @ 16:12 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Decline bench
60x12
80x5

100x15 drop to
80x7 drop to
60x6

Incline db
44s X 8

Cable crossover
3x15

Ez curls
20kg/side X 6 drop to
10kg/side X 10

Preacher curls
10/side X 8,8,6

Hammers
14s X 8..10sx8..6sx10

Lying floor skulls
10/side X 12
15/side X 15...5...3

Oh extension rope
3 sets

One arm cable extensions
2 sets/arm
brownbearIcon28/12/15 shoulders and back28-12-2015 @ 14:15 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Seated DB Oh Press
36s X 10
26s X 12

Side laterals
8s X 12
12s X 15 drop to 8s X 10

Pull-ups
10

Lat pulldown
90x8

Smith dead stop row
25/side X 6
35/side X 8

Deadlift
210x3

Shrugs
few sets

Rev pec deck
2 sets
brownbearIcon31/12 Last session this year31-12-2015 @ 16:19 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Last session this year AND after a 13 hour night shift and 2 hour drive home!!!

Side raises
8s x 12
8s x 12
8s x 12
8s x 12

Seated smith military press
40kg x 10
40kg x 10
40kg x 10
40kg x 10

Alternating DB Curls
16s x 8
16s x 8
16s x 8

BB curl
25kg x 12
25kg x 12
25kg x 12
25kg x 12

Lying leg curls
45 x 8
40 x 10
40 x 10
40 x10

RDL
180kg x 5

Leg extension
50 x 12
50 x 12
50 x 12
50 x 12

Low bar squat
140kg x 5
140kg x 5
140kg x 5

Nice session overall
brownbearIcon1/1/1601-01-2016 @ 16:28 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Seated calf raise
55kg x12
55kg X 12
55kg X 12
55kg X 12

Standing calf raise
80x10
80x10
80x10
80x10

Flat bench
100kg X 10
100kg X 10
100kg X 10
100kg X 10

Incline smith
20/side X 12

30/side X 12
30/side X 12
30/side X 9

Oh ez extensions
10/side X 15
15/side X 10
10/side X 15

Extensions
20
15
12
brownbearIcon2/1/1602-01-2016 @ 14:02 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Conditioning
Viper log/60kg c&j ladder 1 min rest
1/1
2/2
3/3
4/4
5/5
6
7
8

Couldn't stomach doing the bb after 5th set so just carried on with log

32kg kb swing/ 15kg slam ball (1min rest)
10/10
10/10
10/10

Farmers 1 min rest
60/hand x 40m
60/hand X 40m
60/hand X 40m

Suitcase deadlift
60x6
60x6
60x6
brownbearIcon3/1/1603-01-2016 @ 16:04 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Pullups
10 - couldnt find weight belt so...

Lat pulldowns
80x10
80x10
80x10
80x10

Meadows row
20x15
30x12

1 arm t bar row
20x10
20x10

Cybex pulldown
80x12
80x12
80x12
65x12

Cable row- hand attachments
70x10
70x10
70x10

Snatch grip rack pulls (just below knee)
180kg x 5
180kg x 5
180kg x 5

Hammer curls
18s x 6
18s x 6
16s x 8
16s x 6


One arm machine curls
3x10

Reverse bb curls
3 sets
brownbearIcon06/01/1606-01-2016 @ 19:36 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Db oh press high incline
17.5s X 10,10
30s X 8
37.5s X 10
37.5s X 10

Overhead DB no arch
25s X 12
25s X 12

Hs shoulder press
15/side X 10
30/side X 8
27.5/side X 8
25/side X 8

Side laterals
10s X 12
10s X 12
10s X 12
10s X 12

Face pulls
3 sets

Shrugs
110x8
150x8
150x8
150x8

Pushdowns
20x15
30x12
30x9
25x10

Floor skulls
10/side x12
10/side X 12
10/side X 12
brownbearIcon7/1/1607-01-2016 @ 23:27 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Seated calf raises
+60kg X 12,12,12,12

Leg press calves
20
20
20

Smith sldl
40/side X 8
40/side X 8

Lying leg curls
30x12
40x10
40x8 drop to 30x10

Db split squat
20/hand X 10/leg
20/hand X 10/leg drop to bw X 10/leg
Bb split squat
20x10/leg

Leg extensions muscle round
50x4,4,4,4,4,8

Low bar squat
155x5

Ez curls
10kg/side X 10
10kg/side X 10
10kg/side X 10

Hammer curls
10s X 10
10s X 10

Decline barbell abs
20kg bb 4x6
RobboIcon...08-01-2016 @ 00:02 
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When I have enough cash, I get a deep tissue.
Member 465, 10628 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
How come your back doing bb stuff mate? Another body recomposition?
brownbearIcon...08-01-2016 @ 22:43 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Robbo said:How come your back doing bb stuff mate? Another body recomposition?


I want the veins and abs back Happy
brownbearIcon12/01/1612-01-2016 @ 19:30 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Flat bench
110x8
110x8
110x7

Incline wide flared slow
50x10
50x9
50x8

Hs chest press
20/side X 10
40/side X 10
40/side X 9
30/side X 10

Press ups
30
30

Hammer curls
15s X 10
17.5s X 10
15s X 10,10

Ez preacher curls
10/side X 10
12.5/side X 6
10/side X 8
brownbearIcon13/1/1613-01-2016 @ 19:20 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Hs lat pulldowns
50/side X 12
65/side X 8
65/side X 7
50/side X 10

Underhand bb rows
100x8
100x8
70x12

Snatch grip rack pulls
190x8
190x8

Ez bar skulls
10/side X 12
15/side X 8
15/side X 8
15/side X 8

Rope push downs
4x10-12

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