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Tobys training journal, v2.

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TobyIcon...11-03-2011 @ 10:58 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Bench Close Grip
1 x 10 20kg
1 x 5 40kg
1 x 5 60kg
1 x 3 80kg
1 x 3 90kg
1 x 3 100kg
1 x 3 105kg
1 x 3 110kg
1 x 1 120kg
1 x 1 122.5kg

JM Press
1 x 10 20kg
1 x 10 40kg
1 x 10 50kg
3 x 7 60kg

Tate Press
1 x 10 10kg
3 x 7 27.5kg

Reverse Grip Pulldowns
1 x 10 60kg
3 x 10 90kg

Incline Crunches
3 x 10 bw
FAT_SAMIcon...11-03-2011 @ 13:44 
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more like 'FAT TROLL'
Member 984, 6325 posts
SQ 420, BP 260, DL 335
1015.0 kgs @ 165kgs UnEq
Good work mate.
TobyIcon...14-03-2011 @ 20:49 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Good session today

Squats High bar, very very loose suit. gives 5-10kg at most, only had it on because i was originally planning to use knee wraps and i didnt have a singlet with me
1 x 5 20kg
1 x 5 60kg
1 x 5 80kg
1 x 5 90kg
1 x 5 100kg belt on
1 x 5 110kg
1 x 5 120kg
1 x 5 130kg
1 x 5 140kg
1 x 5 150kg
1 x 3 160kg
1 x 3 165kg
1 x 1 170kg
1 x 1 175kg

Hamstring Curls
1 x 10 40kg
4 x 5 70kg

RDLs
1 x 5 60kg
1 x 5 90kg
3 x 5 120kg

Neutral Grip Pulldowns
1 x 10 50kg
3 x 5 100kg

Incline Crunches
3 x 10 BW + 10kg

Reverse Thumbless Curls
3 x 10 25kg
TobyIcon...15-03-2011 @ 11:35 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Bench
1 x 20 20kg
1 x 5 40kg
1 x 5 60kg
9 x 3 77.5kg wide grip, pinkie grip, CG alternating. All fast

3 Board Press
1 x 5 80kg
1 x 5 100kg
1 x 5 120kg
1 x 3 140kg
1 x 1 145kg
1 x 1 150kg

Push Press
1 x 10 20kg
1 x 5 60kg
3 x 3 80kg

V-bar Pushdowns
1 x 10 30kg
3 x 10 40kg

Pulldowns
1 x 10 40kg
3 x 10 75kg

Crunches
3 x 20 bw
TobyIcon...16-03-2011 @ 20:31 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Double Overhand 10 second holds
1 x 1 120kg, 140kg, 160kg, 170kg, 175kg

Mixed Grip 10 second holds
1 x 1 200kg, 230kg, 255kg, 280kg, 300kg

Seated Calf Raises
1 x 30 25kg, 50kg
2 x 25 75kg
WiegieboardIcon...16-03-2011 @ 22:11 
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as crimson as my last victims underclothing.....
Member 899, 11091 posts
SQ 170, BP 122.5, DL 190
482.5 kgs @ 101kgs UnEq
Training like a Mo-f**ker lately Toby! Hope you're still having good fun with the westside.
TobyIcon...17-03-2011 @ 18:18 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Wiegieboard said:Training like a Mo-f**ker lately Toby! Hope you're still having good fun with the westside.


yeah i am quite liking it. Todays session went well, but the deads from blocks felt really hard, had trouble getting the setup right and it was right on my sticking point too. Went light on the shrugs because i had a bit of a pain in my trap the other day, seems to have recovered now but i didnt want to risk aggrivating it further

Box Squats 13" box
1 x 5 40kg
1 x 5 60kg
1 x 3 80kg
1 x 3 90kg
10 x 2 105kg

Deadlifts from 3" block
1 x 5 70kg
1 x 3 120kg
1 x 3 160kg
1 x 3 190kg
1 x 1 220kg
1 x 1 230kg
1 x 1 240kg

Hamstring Curls
1 x 10 40kg
3 x 10 55kg

RDLs
3 x 15 60kg

Smith Machine Shrugs
3 x 15 130kg

Reverse Thumbless Curls
3 x 15 20kg

Crunches
3 x 20 bw
TobyIcon...21-03-2011 @ 21:37 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
forgot to log a bench workout the other day, nothing of any intrest happened other than i had a s**t session and i know know my exact weak point - time to focus training on that on bench days now!

Todays session:

Squats
1 x 5 20, 40, 60, 80
belt on
1 x 5 90, 100
loose suit on
1 x 5 110, 120, 130
loose knee wraps
1 x 5 140, 150, 160, 170, 180
1 x 3 190
1 x 1 200 - more in me, but was knackered

Hamstring Curls
1 x 10 40kg
3 x 5 75kg

RDLs
1 x 10 60kg
3 x 4 120kg

Pulldowns
1 x 10 40kg
4 x 5 100kg

Reverse Grip Thumbless Curls
3 x 10 20kg

Crunches
3 x 20 bw
TobyIcon...22-03-2011 @ 19:22 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Bench
1 x 10 20kg
1 x 5 40, 60kg
9 x 3 75kg

4 Board Press
1 x 5 100, 120, 130, 140, 150kg
1 x 3 160kg
1 x 1 170kg
1 x F 180kg - off line, strength easily there. would've been a 10kg PB

DB Shoulder Press
1 x 5 20kg
3 x 5 32.5kg

Tate Press
3 x 15 20kg

Hammer Rows
3 x 10 40kg

Crunches
3 x 20 BW
WiegieboardIcon...22-03-2011 @ 20:45 
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as crimson as my last victims underclothing.....
Member 899, 11091 posts
SQ 170, BP 122.5, DL 190
482.5 kgs @ 101kgs UnEq
Unlucky with that 4 board press Toby. Hopefully see it soon!
TobyIcon...22-03-2011 @ 21:27 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Wiegieboard said:Unlucky with that 4 board press Toby. Hopefully see it soon!


Was a bit off line, will definitely get 180+ next time i do them.
TobyIcon...25-03-2011 @ 21:05 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
yesterday - DE squats

Squats
1 x 5 20, 40, 60kg
1 x 3 80kg
1 x 2 100kg
10 x 2 115kg

Deadlifts Loose suit on
1 x 5 70kg
1 x 3 120, 160kg
1 x 3 180, 205kg belt on
1 x 1 220kg

Hamstring Curls
3 x 10 60kg

RDLs
3 x 10 70kg

Crunches
3 x 20

Reverse Grip Thumbless Curls
3 x 20

good session other than the deadlift singles...

Today - ME bench

Bench strict pause, no sinking
1 x 5 40, 50, 60, 70kg
1 x 3 80, 90, 100kg
1 x 1 105, 110, 115, 120, 122.5kg

Iso Bench
100kg 10 seconds
80kg 15,25,25,25 seconds

Rope Pushdowns
1 x 10 40kg
3 x 7 60kg

JM Press
3 x 7 60kg

Neutral Grip Pulldowns
1 x 10 45kg
3 x 7 70kg

Good session today, bench looks like its going to improve quite fast with the new pauses. Sinking was throwing the line off and holding the bar just on the chest seems to help it stay in the right line.
TobyIcon...28-03-2011 @ 20:37 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Squat
1 x 5 20, 60, 80, 100kg
1 x 5 120, 140kg belt on
1 x 5 160, 180kg tightish suit bottoms on
1 x 5 190kg loose knee wraps
1 x 1 200, 210, 227.5kg knee wraps

Hammy Curls
1 x 10 30kg
4 x 7 55kg

Good Mornings
1 x 10 20kg
4 x 7 60kg - was careful with the weight, havent done them for ages - will be working it up over the next few weeks. this felt great on the lower back so was enough to get a training effect

Wide Grip Pulldowns
1 x 10 40kg
4 x 7 80kg

Incline Crunches
3 x 10 bw

Thumbless Reverse Grip Curls
3 x 10 27.5kg
TobyIcon...28-03-2011 @ 20:38 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Squat
1 x 5 20, 60, 80, 100kg
1 x 5 120, 140kg belt on
1 x 5 160, 180kg tightish suit bottoms on
1 x 5 190kg loose knee wraps
1 x 1 200, 210, 227.5kg knee wraps

Hammy Curls
1 x 10 30kg
4 x 7 55kg

Good Mornings
1 x 10 20kg
4 x 7 60kg - was careful with the weight, havent done them for ages - will be working it up over the next few weeks. this felt great on the lower back so was enough to get a training effect

Wide Grip Pulldowns
1 x 10 40kg
4 x 7 80kg

Incline Crunches
3 x 10 bw

Thumbless Reverse Grip Curls
3 x 10 27.5kg
TobyIcon...22-04-2011 @ 12:04 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Havent updated this in a while, been too busy. Heres this weeks training:

Monday:

Deadlift - Belt Only
1x5 70,120,150
1x3 180,200
1x1 210,230

Hamstring Curls
1x10 35
4x7 55

SLDL
4X5 120

Hammer Rows
1x10 45
1x5 65
3x4 80

Reverse Thumbless Curls
5x10 20

Incline Crunches
3x10

Tuesday:

Deadlift - Belt Only
1x5 70,120,150
1x3 180,200
1x1 210,230

Hamstring Curls
1x10 35
4x7 55

SLDL
4X5 120

Hammer Rows
1x10 45
1x5 65
3x4 80

Reverse Thumbless Curls
5x10 20

Incline Crunches
3x10

Thursday:

13" Box Squats
1x5 20,40,60,80
10x2 105

Deadlift
1x5 60,80,100,120,140,160,180

Hammy Curls
1x10 35
3x10 65

SLDL
1x10 70
3x10 100

Smith Shrugs
1x10 90
3x10 150

Reverse Thumbless Curls
3x15 20

Crunches
3x20

Friday:

Incline DB Bench
1x10 20,22.5,25,30
1x5 35,40,45
5x5 37.5

Flat DB Bench
1x5 30
3x6 40

Rope Pushdowns
1x10 30
3x7 60

JM Press
1x10 20
3x7 70

Wide Pulldowns
1x10 40
3x10 75

Crunches
3x20

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