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DomRedshawIcon...21-09-2017 @ 13:56 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
squat
25 x 12
50 x 8
70 x 8
90 x 8 x 3

bb row
50 x 8
70 x 12 x 2 uh
70 x 12 x 2 oh
DomRedshawIcon...22-09-2017 @ 12:52 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
seated ohp
12 x 20
45 x 8
60 x 5
70 x 2
80 x 1
90 x 1
70 x 8 x 4

feet up bench
42 x 10
62 x 5
72 x 12 x 4
DomRedshawIcon...26-09-2017 @ 12:31 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
bench
12 x 20
42 x 10
62 x 8
82 x 5
92 x 3
102 x 1
112.5 x 1
112.5 x 3
100 x 8
92.5 x 8, 8, 8

seated ohp
42 x 10
60 x 12, 12, 12, 11

circuit
tris x 20, 15, 15
rear fly x 20, 15, 15
press up x 20, 15, 15
face pull x 20, 15, 15
DomRedshawIcon...29-09-2017 @ 08:54 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
yesterday

inc db row
25's x 15 x 5

inc db curls
15's x 12, 12, 12, 10, 10


havent been squatting bcos 1 my gym floor is slippy as f**k after a bottle of washing liquid spilt all over it and also my ankle has been a bit dodgy.
DomRedshawIcon...29-09-2017 @ 18:20 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
seated press
12 x 15+
42 x 10
62 x 8
72 x 5
82 x 3
90 x 3 - recent best
75 x 8 - recent best
72.5 x 8, 8, 10 - recent best

bench - mg feet up
12 x 10
42 x 10
62 x 5
75 x 15, 10, 10, 10


90x3 was smooth enough, think 90x5 wont be far off once i start doing more 5's instead of 8's
DomRedshawIcon...02-10-2017 @ 10:55 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
switched my split. went heavy with pressing last week so easy/deload/intro week this week. pec been s**t since yesterday Angry

deadlift
42 x 5
72 x 5
92 x 5
112 x 3
112 x 3

bb row
42 x 10
62 x 12 oh
62 x 12 oh
62 x 12 uh
62 x 12 uh

bb curl
42 x 12, 10, 10, 10

doh shrug
42 x 10
72 x 10, 10
DomRedshawIcon...03-10-2017 @ 11:08 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
Post Edited: 03.10.2017 @ 11:09 AM by DomRedshaw
bw 79.2

seated press
12 x 20
42 x 8
62 x 5
72 x 2

82.5 x 3
72.5 x 5, 5, 5
62.5 x 8, 8, 8 - tempo/tut sets

Seated DB OHP
27.5's x 12, 12, 12

oh tri ext
25 x 15, 15, 15

rc raise x 20, 15, 15

rear fly kickback x 20, 15, 15
DomRedshawIcon...05-10-2017 @ 14:19 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
ankle still not good.

squat
25 x few

db inc row
27.5's x 12 x 4

inc curl
15's x 12 x 4

rear fly x 15 x 4
DomRedshawIcon...06-10-2017 @ 11:15 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
cgbp
12 x 20
42 x 8
62 x 8
82 x 3
92 x 3

102 x 3
92 x 5
92 x 5

feet up, wider grip
82 x 8, 8

db bench
35's x 12, 12

circuits
tris x 20, 15, 15
press up x 20, 15, 15
face pull x 20, 15, 15


wasnt as easy as it should of been so left out a few sets. was woken up a few times in night by kid so putting it down to that.
DomRedshawIcon...10-10-2017 @ 11:35 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
left deadlifts yesterday, back was aching after 2nd warm up still not right today.

seated press
12 x 20
42 x 10
62 x 5
72 x 3
82 x 3
75 x 5, 5, 5, 5
65 x 10, 10, 10, 10

tris + delt raises
20/20, 15/15, 15/15

kickbacks x 50
DomRedshawIcon...12-10-2017 @ 11:54 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
squat
25 x 12
55 x 8
75 x 2
95 x 12

ankle still not right so changed stance n keeping it to 1 light set

bb row
70 x 10 x 3

db inc row
25's x 15 x 3

bb curl
32 x 15 x 3
DomRedshawIcon...13-10-2017 @ 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
bench
12 x 20
42 x 8
62 x 8
82 x 3
95 x 3
105 x 3, 3
95 x 5, 5, 5, 5

feet up
82 x 10, 10
82 x 8 + 62 x 10 + 42 x 15

tris, press up, face pull x 20, 15, 15
fctilidieIcon...14-10-2017 @ 20:24 
Grandad Goatse
Member 2494, 5032 posts
SQ 160, BP 115, DL 170
445.0 kgs @ 71kgs UnEq
Good to see you getting some consistent training in goats
DomRedshawIcon...16-10-2017 @ 14:39 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
cheers mate, didnt know anyone still looked in here

bb row
72 x 12 x 3

inc db row
25's x 12 x 3

bb curl
32 x 15 x 3

bike 8/8 3.2km - 11mins (its ok to laugh, i did)
DomRedshawIcon...17-10-2017 @ 14:02 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
seated ohp
12 x 20
42 x 10
62 x 5
75 x 3
85 x 3, 3
75 x 6, 6, 6, 6
65 x 10, 10

slight niggle in shoulder so left 2 sets of 10 out

tri oh ext
22 x 20, 15, 15

rc raise x 20, 20, 20

rear fly x 20, 15, 15

kickback x 20, 20, 20

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