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richiebevan		...	08-12-2010 @ 21:25
suited and strapped Member 1162, 774 posts SQ 220, BP 132.5, DL 240 592.5 kgs @ 117kgs UnEq	Post Edited: 15.12.2010 @ 19:27 PM by richiebevan dynamic lower body in the garage squat with 20kg of chains 8x20 2x60 10x2x100 good mornings 3x8x100 hamstring curls 3x12 50kg reverse hypers 2x10 20kg hanging leg raises 3x12 db side bends 3x12 35kg plate pinch 3x40kg about 45 seconds per dynamic effort upper body in the garage axle push press 2x10x30 10x3x60 chins 3x12 80kg shrugs 2x12 120kg s/s extensions/curls 2x12 30kg weighted sit ups 3x12 20kg cable twists 3x12 20kg grippers/extension bands 3x12 200lb/blue bands, then 5xhg250 right hand and 1xhg250 left hand
richiebevan		...	11-12-2010 @ 14:49
suited and strapped Member 1162, 774 posts SQ 220, BP 132.5, DL 240 592.5 kgs @ 117kgs UnEq	max effort lower body in the garage good mornings 8x20 8x60 5x100 2x3x140 second set was a little to heavy so dropped it 20k 3x120 squat 12x60 4x12x100 hamstring curls 3x8 60kg reverse hyper 3x8 20kg hanging leg raises 3x12 db side bends 3x12 35kg wrist curls 3x12 60kg
richiebevan		...	15-12-2010 @ 19:24
suited and strapped Member 1162, 774 posts SQ 220, BP 132.5, DL 240 592.5 kgs @ 117kgs UnEq	max effort upper body in the garage strict log from rack 5x47.5 3x3x62.5 incline bench 3x12 60kg fat man pullups 3x12 super set tricep extentions/curles 2x10 30kg weighted sit ups 3x12 20kg hanging side bends 3x12 grippers/extension bands 3x12 hg200 left,3x8 hg250 PB right/red band
richiebevan		...	16-12-2010 @ 16:54
suited and strapped Member 1162, 774 posts SQ 220, BP 132.5, DL 240 592.5 kgs @ 117kgs UnEq	dynamic lower body in the garage dead lift with 20kg of chains 2x2x60 10x2x120 squat 4x12x100 hamstring curls 3x8 60kg reverse hypers 3x10 20kg hanging leg raises 3x12 db side bends 3x12 35kg 2" db hold 46kg x 35 seconds, 51kg x 25 seconds, 56kg x 11 seconds
andydanjosh		...	16-12-2010 @ 19:16
^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180 447.5 kgs @ 74kgs UnEq	nice sessions and like the strict log do you train a lot by your seal mate.
richiebevan		...	17-12-2010 @ 19:43
suited and strapped Member 1162, 774 posts SQ 220, BP 132.5, DL 240 592.5 kgs @ 117kgs UnEq	thanks Andy, ye most of the time, when the weather gets better im thinking of putting out an open invitation for people to come down for event training.
richiebevan		...	17-12-2010 @ 19:47
suited and strapped Member 1162, 774 posts SQ 220, BP 132.5, DL 240 592.5 kgs @ 117kgs UnEq	dynamic effort upper body in the garage axle clean & push press 2x10x30 8x3x60 row 3x12 85kg PB shrugs 3x10 125kg PB s/s extensions/curls 2x12 30kg weighted sit ups 3x12 20kg cable twists 3x12 20kg grippers/extension bands 3x12 hg200 left hand, 3x8 hg250 right hand PB / 3x12 red bands
andydanjosh		...	17-12-2010 @ 19:51
^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180 447.5 kgs @ 74kgs UnEq	good pbs mate.
richiebevan		...	19-12-2010 @ 11:32
suited and strapped Member 1162, 774 posts SQ 220, BP 132.5, DL 240 592.5 kgs @ 117kgs UnEq	Post Edited: 19.12.2010 @ 11:53 AM by richiebevan max effort lower body in the garage dead lift 8x60 8x100 5x140 2x180 1x200 1x230f 1x225f 2x180 front squat 8x60 8x100 1x120 PB 1x130 PB 1x140 PB 1x145f pull throughs 3x12 30kg PB reverse hyper 3x8 20kg hanging leg raises 3x12 db side bends 3x12 35kg wrist curls 3x12 70kg
richiebevan		...	20-12-2010 @ 20:14
suited and strapped Member 1162, 774 posts SQ 220, BP 132.5, DL 240 592.5 kgs @ 117kgs UnEq	max effort upper body in the garage strict log, all from floor 5x47.5 3x5x57.5 pulldowns 3x12 65kg PB face pulls 3x12 30kg PB super set tricep extentions/curls 3x12 25kg weighted sit ups 3x12 20kg hanging side bends 3x12 grippers/extension bands 3x12 hg200 left,3x6 hg250 right/red band
richiebevan		...	22-12-2010 @ 12:16
suited and strapped Member 1162, 774 posts SQ 220, BP 132.5, DL 240 592.5 kgs @ 117kgs UnEq	dynamic lower body in the garage squat with 20kg of chains 2x2x60 10x2x100 good mornings 3x8x100 18" dead lift 3x8x140 1x180PB 1x220PB 1x250f reverse hypers 2x12 20kg hanging leg raises 3x12 db side bends 3x12 35kg 2 hand plate pinch 50kg x 20 secondsPB, 60kg x 12 secondsPB, 60kg x 14 secondsPB
Simon_T		...	22-12-2010 @ 13:54
wales Member 1058, 5361 posts SQ 220, BP 140, DL 294 654.0 kgs @ 106kgs UnEq	PB-tastic the last few sessions. Nice numbers pal.
richiebevan		...	22-12-2010 @ 19:54
suited and strapped Member 1162, 774 posts SQ 220, BP 132.5, DL 240 592.5 kgs @ 117kgs UnEq	thanks Simon, im really trying to push forward my accessory stuff at the moment, ive been a bit too comfortable doing the same weight week after week.
andydanjosh		...	23-12-2010 @ 12:00
^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180 447.5 kgs @ 74kgs UnEq	fing good pbs bud.
richiebevan		...	24-12-2010 @ 19:51
suited and strapped Member 1162, 774 posts SQ 220, BP 132.5, DL 240 592.5 kgs @ 117kgs UnEq	dynamic effort upper body in the garage axle push press with no1 bands 2x10x30 10x3x60 row 3x12 90kg PB shrugs 3x12 130kg PB s/s extensions/curls 2x12 30kg weighted sit ups 3x12 20kg cable twists 3x12 20kg grippers/extension bands 3x12 hg200 left hand, 3x8 hg250 right hand / 3x12 red bands

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