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Time to kick ass and chew bubble gum and im all out of gum 2013

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stephen9069Icon...31-01-2013 @ 19:07 
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Frequents the HOUSE of GAIN.
Member 3836, 4220 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
THURSDAY - 31/01/2013

CHEST

BENCH PRESS

50kg X 10
60kg X 10
70kg X 10
80kg X 10

100kg X 5
110kg X 5
115kg X 3
120kg X 3
135kg X 1
150kg X 1

**Started with a low weight to see how my elbow was feeling**

INCLINE BENCH PRESS (OLYMPIC BAR)

60kg X 5
70kg X 5
80kg X 3
90kg X 3
105kg X 1
115kg X FAIL

**My elbow wasnt playing here on the last set**

FLAT DUMBELL PRESS( Weight Each Hand)

30kg X 8
35kg X 8
40kg X 8
45kg X 8

INCLINE DUMBELL PRESS (Weight Each Hand)

30kg X 8
32.5kg X 8
35kg X 8
37.5kg X 8

**Again no dips tonight until im sure my elbow is 100%**

Not to bad tonight my elbow still feels a bit tender on incline pressing but its certainly getting better hopefully in a week or two it should be back to normal.

The bear complex is tomorrow not looking forward to that.
Daws87Icon...31-01-2013 @ 19:44 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Strong pressing mate!
stephen9069Icon...31-01-2013 @ 19:46 
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Frequents the HOUSE of GAIN.
Member 3836, 4220 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Daws87 said:Strong pressing mate!


Cheers mate its getting there just need to get rid of this niggle in my elbow.
OxmanIcon...31-01-2013 @ 20:01 
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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
Cracking pressing mate, can't wait to nail a 150 bench! Glad to see the elbows not playing up too bad.
stephen9069Icon...31-01-2013 @ 20:04 
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Frequents the HOUSE of GAIN.
Member 3836, 4220 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Oxman said:Cracking pressing mate, can't wait to nail a 150 bench! Glad to see the elbows not playing up too bad.


Cheers mate it just doesnt like incline for some reason. Im sure you will hit that 150kg soon mate especially with the weight and reps your doing.
OxmanIcon...31-01-2013 @ 20:05 
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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
Cheers mate Happy
Heal up quick.
stephen9069Icon...02-02-2013 @ 18:21 
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Frequents the HOUSE of GAIN.
Member 3836, 4220 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
SATURDAY - 02/02/2013

CONDITIONING

THE BEAR COMPLEX

(1 REP = Power Clean, Front Squat, Push Press, Back Squat, Push Press)

ROUND 1: 40kg X 7

ROUND 2: 42.5kg X 7

ROUND 3: 45kg X 7

ROUND 4: 47.5kg X 7

ROUND 5: 50kg X 7



This never seems to get easier lol im going to add a bit more cardio into my sessions and add an extra round each week up untill i hit 10 rounds then add more weight from there on.
gregskinIcon...02-02-2013 @ 19:57 
Member 4282, 3 posts
SQ 140, BP 125, DL 155
420.0 kgs @ 105kgs UnEq
Looking forward to you catching up with me mate
stephen9069Icon...04-02-2013 @ 19:29 
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Frequents the HOUSE of GAIN.
Member 3836, 4220 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
MONDAY 04/02/2013

SHOULDERS

SEATED PIN PRESS (STRICT)

40kg X 6
50kg X 6
60kg X 6

70kg X 5
75kg X 5
80kg X 3
85kg X 3
90kg X 1
95kg X FAIL

**I struggled with this from the start feeling a little sluggish today**

STANDING STRICT PRESS

50kg X 5
60kg X 5
70kg X 3
75kg X 3
85kg X 1
95kg X FAIL

ONE ARM DUMBELL PRESS (STRICT)

25kg X Left: 5, Right: 5
27.5kg X Left: 5, Right: 5

**Had to stop this there the elbow still struggles with Dumbells**

FRONT RAISES (Weight Each Hand)

15kg X 8
15kg X 8
15kg X 8
15kg X 8

SIDE RAISES (Weight Each Hand)

15kg X 8
15kg X 8
15kg X 8
15kg X 8

Tried Seated Dumbell press and Dips but my elbow aint ready for them yet it feels tender having to use dumbells might have to avoid them for another week or two but will see how they feel next week.
Daws87Icon...04-02-2013 @ 19:49 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Good pressing bud!
OxmanIcon...04-02-2013 @ 19:50 
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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
Plenty of work done there bud.
stephen9069Icon...04-02-2013 @ 20:08 
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Frequents the HOUSE of GAIN.
Member 3836, 4220 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Cheers lads, bit annoyed about my elbow and dont think i was feeling it much today
stephen9069Icon...05-02-2013 @ 19:39 
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Frequents the HOUSE of GAIN.
Member 3836, 4220 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
TUESDAY - 05/02/2013

BACK

DEADLIFT

60kg X 20
100kg X 10
130kg X 8
160kg X 6

(Straps and Belt on)

200kg X 5
210kg X 5
225kg X 3
235kg X 3
245kg X FAIL

**Really not feeling it as soon as i pulled the 225kg i knew it was going to be a long session**

18" Deadlifts

200kg X 2
220kg X 2
240kg X 2
260kg X 2

BENT OVER BARBELL ROWS

70kg X 8
80kg X 8
90kg X 8
100kg X 8

GOOD MORNINGS

50kg X 8
55kg X 8
60kg X 8
65kg X 8

FACE PULLS

10 Plates X 8
11 Plates X 8
12 Plates X 8
13 Plates X 8

WIDE GRIP PULL DOWNS

10 Plates X 8
11 Plates X 8
12 Plates X 8
13 Plates X 8

21'S (EZ-BAR)

30kg X 21
30kg X 21
30kg X 21

21'S (HAMMER GRIP BAR)

30kg X 21
30kg X 21
30kg X 21

Deadlifting was plain and simple s**t i knew early on this wasnt going to be a good session. Tonight was the first time i have tried 18inch deadlifts and they didnt feel to bad but i only managed to max out on my current 1RM from the floor.

Overall a s**t session hopefully a good meal, hot bath and a good sleep will sort me out for tomorrow.
OxmanIcon...05-02-2013 @ 19:45 
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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
Well it may not have delived all you want but thats one big ass session! Loads of work done mate so it must have done something positive. Good work mate!
stephen9069Icon...05-02-2013 @ 19:52 
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Frequents the HOUSE of GAIN.
Member 3836, 4220 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Oxman said:Well it may not have delived all you want but thats one big ass session! Loads of work done mate so it must have done something positive. Good work mate!


Cheers mate think im just having a little dip in form at the minute

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