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

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stephen9069		...	06-02-2013 @ 20:09
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	WEDNESDAY - 06/02/2013 CHEST BENCH PRESS 60kg X 10 80kg X 8 100kg X 6 110kg X 4 115kg X 5 120kg X 5 130kg X 3 135kg X 3 140kg X 1 157.5kg X FAIL INCLINE BENCH PRESS (OLYMPIC BAR) 60kg X 5 70kg X 5 80kg X 3 90kg X 3 100kg X 1 110kg X 1 INCLINE DUMBELL PRESS (Weight Each Hand) 25kg X 8 30kg X 8 35kg X 8 40kg X 8 BODY WEIGHT DIPS (BW = 21 Stone 4 Pounds) BW(+15kg) X 8 BW(+15kg) X 8 BW(+15kg) X 8 BW(+15kg) X 8 PEC DECK 15 Plates X 8 17 Plates X 8 20 Plates X 8 20 Plates X 8 CABLE PUSH DOWNS 10 Plates X 8 11 Plates X 8 12 Plates X 8 13 Plates X 8 Finally managed dips with no pain . Overall it was a good session just missed out on the 157.5kg. The cable push downs were a little painfull but i managed to get through them.

Daws87		...	06-02-2013 @ 20:12
⚽ Member 3634, 2381 posts SQ 227.5, BP 175, DL 250 652.5 kgs @ 143kgs UnEq	Lot of work mate well done!

stephen9069		...	06-02-2013 @ 20:13
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Daws87 said:Lot of work mate well done! Thank you mate, felt alot better tonight aswell

stephen9069		...	07-02-2013 @ 20:23
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	THURSDAY - 07/02/2013 LEGS SQUATS 80kg X 5 100kg X 5 120kg X 5 140kg X 5 160kg X 5 170kg X 3 175kg X 3 185kg X 1 200kg X 1 210kg X 1 LEG PRESS 200kg X 6 225kg X 6 250kg X 6 275kg X 6 300kg X 6 325kg X 3 375kg X 3 400kg X 1 410kg X 1 420kg X 1 (PB) LEG CURLS Stack X 8 Stack X 8 Stack X 8 Stack X 8 LEG EXTENSIONS Stack X 8 Stack X 8 Stack X 8 Stack X 8

Oxman		...	08-02-2013 @ 11:27
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330 765.0 kgs @ 92.9kgs UnEq	Quality few sessions bud.

stephen9069		...	08-02-2013 @ 17:32
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	FRIDAY - 08/02/2013 REST & RECOVERY Loads of foam rolling and stretching tonight let my body recover before Sunday for Rob Frampton's Events day

nails		...	08-02-2013 @ 20:04
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	You look like you've got some long old legs on you in that squat vid. I'm the same all arms and legs, only about 2 foot shorter


stephen9069		...	08-02-2013 @ 20:08
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	nails said:You look like you've got some long old legs on you in that squat vid. I'm the same all arms and legs, only about 2 foot shorter lol im 6ft4 and id say 5ft9 is the legs mate.

stephen9069		...	10-02-2013 @ 20:23
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	SUNDAY - 10/02/2013 ROB FRAMPTON TRAINING SEMINAR Arived at the gym in plenty of time looking forward to the days seminar, i attended with my father in law who will also be competing in his first comp this year. First event he went over was cleaning the Axle working on driving your hips through the starting weight for this was 60kg then the second set was 70kg i managed both these without any difficulty. Second event was the log press which i wasnt looking forward to as this aint my best event but i managed to strict 85kg and push press 105kg both PB's on a log. Third event was the one arm dumbell i done 1 rep on 30kg and the next on 50kg, i lifted 55kg to my shoulder but decided not to lift as it was causing pain in my elbow. Fourth event was deadlifting and everyone managed to very respectable numbers and i managed 240kg for 2 reps. Final event was the farmers walk which was done with 80kg each hand and done nice and quick due to the very wet and cold weather. Overall it was a brilliant day and i really learned alot and the tips and pointers will certainly be implemented in future training.

stephen9069		...	12-02-2013 @ 20:06
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	TUESDAY - 12/02/2013 BACK DEADLIFT 60kg X 10 100kg X 8 150kg X 6 200kg X 4 240kg X 2 240kg X 2 240kg X 2 240kg X 2 240kg X 2 240kg X 2 240kg X 2 240kg X 2 BENT OVER ROWS (OLYMPIC BAR) 100kg X 8 110kg X 8 115kg X 8 120kg X 8 SHRUGS (OLYMPIC BAR) 140kg X 8 160kg X 8 180kg X 8 200kg X 8 GOOD MORNINGS (OLYMPIC BAR) 60kg X 8 65kg X 8 70kg X 8 75kg X 8 SEATED CABLE ROWS 12 Plates X 8 13 Plates X 8 14 Plates X 8 15 Plates X 8 FACE PULLS 8 Plates X 8 9 Plates X 8 10 Plates X 8 11 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 WEIGHTED SIT UPS 10kg X 20 10kg X 20 CARDIO Stepper X 15 Minutes

stephen9069		...	13-02-2013 @ 19:54
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	WEDNESDAY - 13/02/2013 CHEST BENCH PRESS 60kg X 10 80kg X 8 100kg X 6 120kg X 4 140kg X 2 140kg X 2 140kg X 2 140kg X 2 140kg X 2 140kg X 2 140kg X 2 140kg X 2 INCLINE BENCH PRESS 100kg X 2 100kg X 2 100kg X 2 100kg X 2 100kg X 2 100kg X 2 100kg X 2 100kg X 2 This is a definate weakness of mine BODY WEIGHT DIPS (BW = 21.4 STONE) BW(+20kg) X 8 BW(+20kg) X 8 BW(+20kg) X 8 BW(+20kg) X 8 PEC DECK Stack X 8 Stack X 8 Stack X 8 Stack X 8 CARDIO Stepper X 15 Minutes WEIGHTED SIT UPS 10kg X 20 10kg X 20 10kg X 20 SIT UPS BW X 20 BW X 20

stephen9069		...	14-02-2013 @ 20:20
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	THURSDAY - 14/02/2013 LEGS SQUAT 60kg X 10 100kg X 8 120kg X 6 140kg X 4 200kg X 2 200kg X 2 200kg X 2 200kg X 2 200kg X 2 200kg X 2 200kg X 2 200kg X 2 LEG PRESS 200kg X 5 225kg X 5 250kg X 5 275kg X 5 300kg X 5 340kg X 3 380kg X 3 400kg X 1 420kg X 1 450kg X 1 (PB) LEG CURLS Stack X 8 Stack X 8 Stack X 8 Stack X 8 LEG EXTENSIONS Stack X 8 Stack X 8 Stack X 8 Stack X 8

stephen9069		...	16-02-2013 @ 14:36
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Post Edited: 16.02.2013 @ 14:37 PM by stephen9069 SATURDAY - 16/02/2013 SHOULDERS STRICT PIN PRESS 50kg X 5 55kg X 5 60kg X 5 65kg X 5 70kg X 5 75kg X 3 80kg X 3 85kg X 1 92.5kg X 1 STANDING STRICT PRESS 60kg X 5 65kg X 5 75kg X 3 85kg X 3 92.5kg X 1 97.5kg X FAIL So close with the last rep held it for a couple seconds just couldnt force the lockout BW DIPS (BW = 21.4 STONE) BW(+20kg) X 8 BW(+20kg) X 8 BW(+20kg) X 8 BW(+20kg) X 8 CLOSE GRIP BENCH PRESS 130kg X 2 130kg X 2 130kg X 2 130kg X 2 130kg X 2 130kg X 2 130kg X 2 130kg X 2 Again no dumbells as they are the only thing that seems to cause problems with my elbow but hopefully going to try and incorporate them back in to my routine in the next couple of weeks depending on my elbow.

stephen9069		...	18-02-2013 @ 19:50
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	MONDAY - 18/02/2013 BACK DEADLIFT 60kg X 10 120kg X 8 160kg X 6 200kg X 4 250kg X 2 Rep PB 250kg X 2 245kg X 1 245kg X 1 245kg X 1 Going to keep trying to get the 250kg for 8 sets of 2 reps SPEED DEADLIFTS 180kg X 3 180kg X 3 180kg X 3 180kg X 3 180kg X 3 BENT OVER BARBELL ROWS 100kg X 8 110kg X 8 120kg X 8 130kg X 8 GOOD MORNINGS 60kg X 8 70kg X 8 80kg X 8 90kg X 8 CLOSE GRIP PULL DOWNS 10 Plates X 8 11 Plates X 8 12 Plates X 8 13 Plates X 8 CARDIO Stepper X 10 Minutes Crosstrainer X 10 Minutes (1 Minute forward, 1 Minute Backwards Was a good session tonight just got to keep pushing to get the 250kg for 8 sets of 2 reps and the cardio almost killed me lol.

ursus		...	18-02-2013 @ 20:13
Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300 892.5 kgs @ 158kgs UnEq	great pulls mate

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