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DomRedshawIcon...19-06-2017 @ 12:08 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
Day 1

bw 76.0kg after breakfast. depressing, no idea why keep losing weight.

CGBP
12 x 8 + 8
42 x 8
62 x 8
72 x 8, 8, 8, 8

Seated Press
12 x 10
32 x 10
52 x 12, 12, 12, 12 + 5 rest pause

Tri oh ext
22 x 20, 15, 15

Press up x 20 x 3

Rear fly x 5's x 20, 15, 15


intensity is low priority, aiming for desired form/tut/rom/frequency/rest times/volume all before worrying about intensity.

note: seated press was awkward angle to unrack, may need another method before weight increases too much
DomRedshawIcon...20-06-2017 @ 16:27 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
bw 76.9kg

front squat
12 x 12
42 x 10
62 x 12

squat
42 x 10
62 x 10
82 x 10

leg ext x 20 x 3

bb row
62 x 12 x 3

curlbar
22 x 15 x 3

no pull up bar yet.
DomRedshawIcon...22-06-2017 @ 14:26 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
Strict log
40 x 12
50 x 5

60 x 8 x 4

Strict bench
42 x 12
62 x 12, 12, 12, 12 + 5 (rest pause)

tri's x 20, 20, 15

press up x 20 x 3

rear fly x 20 x 3
DomRedshawIcon...23-06-2017 @ 10:32 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
bw 77.0

deadlift
42x10
72x10
92x10
112x10

bb row
72 x 10 x 3

leg ext x 25 x 3

curl x 15 x 3
DomRedshawIcon...26-06-2017 @ 12:11 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
bw 76.0 - this is winding me up

CGBP
12x20
42x8
62x8

77 x 8
72 x 8, 8, 12

Seated press
12 x 20
42 x 10
57 x 12, 12, 12, 12 + 4 rest pause

tri's
22 x 20, 15, 12, 12

press up x 25, 25, 20, 20

rear fly/delt raise
5's x 20 x 4
DomRedshawIcon...27-06-2017 @ 11:37 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
Squat - paused (unless stated)
12 x 10
42 x 10
72 x 8

92 x 8, 8, 8 - belt

77 x 12, 12, 12 - not paused

Inc db row
25's x 15, 13, 12, 12, 12


squats felt heavy on back, due to not doing them in ages and also having no muscle left. dont even look like i lift now lol, lightest bw in about 7 years Unhappy

hopefully theyll feel better as weeks go on, hip feels good and felt nice to get decent amount of work sets in.
DomRedshawIcon...29-06-2017 @ 12:20 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
bw 77.3

Strict log
12 x 20
40 x 8
52.5 x 8
62.5 x 8
60 x 8, 8, 10

feet up wg bench
42.5 x 12
65 x 12, 12, 12, 12

tri oh ext x 15 x 4 sets

press up x 20 x 4 sets

rear fly x 20 x 4

face pulls x 50

band pull aparts x 50
DomRedshawIcon...30-06-2017 @ 11:55 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
front squat
12 x 8
42 x 8
62 x 8
70 x 8

deadlift
45 x 8
85 x 8
105 x 8
120 x 8

bb row - underhand
75 x 10 x 3

bb row - overhand
65 x 15 x 3

bb curl
32 x 12 x 3
RodgerIcon...30-06-2017 @ 12:36 
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salad dodger *missing*
Member 1805, 10371 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
How heavy would you have been at the dragon comp at Warrington mate? - 80-85kg?
You looked like a lean 100kg mind you!Cool
DomRedshawIcon...03-07-2017 @ 10:18 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
Rodger said:How heavy would you have been at the dragon comp at Warrington mate? - 80-85kg?
You looked like a lean 100kg mind you!Cool


I weighed in just over 88kg but that was drinking and eating as much as i could before comp and fully clothed, pre food morning weight id guess 86-87.

cheers rodger thats probably the nicest compliment iv ever had Grin
DomRedshawIcon...03-07-2017 @ 11:51 
Avatar
Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
bw 76.8

cgbp
12 x 20
42 x 10
62 x 8
80 x 8
75 x 8, 8, 8

seated press
32 x 10
52 x 5
57 x 12, 12, 12, 11
DomRedshawIcon...04-07-2017 @ 12:18 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
f**ked up, worked weight out wrong.... what a bumbuklaat

squat
12 x 10
42 x 10
72 x 8
92 x 1
112 x 3
92 x 8
102 x 10
82 x 12
82 x 12

work sets meant to be 120x1, 100x8, 80x12x3 so il call that close enough lol

inc db row
25's x 15 x 4

bb curl
42 x 10, 10
32 x 10, 10
DomRedshawIcon...06-07-2017 @ 11:17 
Avatar
Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
bw 77.3

strict log
25 plate x 20
40 x 8
55 x 8
65 x 8, 8, 8, 8, 8

feet up bench
45 x 10
60 x 10
70 x 12, 10, 10, 10, 12


some light raises, face pulls, n band pull-aparts
DomRedshawIcon...07-07-2017 @ 12:18 
Avatar
Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
bw 76.5

front squat
12 x 10
42 x 8
62 x 8
72 x 8

deadlift
42 x 8
85 x 8
105 x 8, 8, 8

bb row
75 x 10 x 5

bb curl
35 x 15, 12, 12, 12
DomRedshawIcon...13-07-2017 @ 11:31 
Avatar
Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
decided to deload this week. had family visiting from scotland n school sports day n few other bits so was better to rest.

CGBP
12 x 10
42 x 10
65 x 8
75 x 8 x 3

seated press
42 x 10
55 x 10, 10, 12

oh tri ext
22 x 15 x 3

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