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Emperor_Naseem		...	14-06-2007 @ 19:03
As seen on t-nation Member 8, 192 posts SQ 170, BP 125, DL 220 515.0 kgs @ 85kgs UnEq	UPPER BODY Seated dumbell press: 30kg 5,5,5,5 32.5kg 5 One arm row: 50kg 10/10, 8/8, 8/8 Incline barbell bench Pressing had taken it out of me so this was very weak 70kg 5, 60kg 8,6 Lat pulldowns medium width pronated 77kg 12,8

Emperor_Naseem		...	16-06-2007 @ 16:38
As seen on t-nation Member 8, 192 posts SQ 170, BP 125, DL 220 515.0 kgs @ 85kgs UnEq	Post Edited: 16.06.2007 @ 16:39 PM LOWER BODY High bar squats: 110kg 8, 120kg 6, 130kg 4, 140kg 4, 130kg 6, 120kg 8. Supersetted with Petersen stepups (bodyweight) 10 rep sets. Knee felt good, no problems. 20 rep back extensions. 1 set. Plan is next session for squats to do 7,5,3,3,5,7, then session after 5,3,1,1,1,3,5. Then I might repeat starting at 8,6,4,4,6,8 again.

Emperor_Naseem		...	18-06-2007 @ 21:28
As seen on t-nation Member 8, 192 posts SQ 170, BP 125, DL 220 515.0 kgs @ 85kgs UnEq	UPPER BODY Flat barbell bench supersetted with pronated medium chins 85kg 7, 95kg 5, 100kg 3, 105kg 2 + failed 3rd, 95kg 5, 85kg 7 +15 5,4,4,4 bodyweight 7 Seated dumbell shoulder press 25kg 9,6 One arm row 42.5kg 8/8 8/8

Emperor_Naseem		...	19-06-2007 @ 19:19
As seen on t-nation Member 8, 192 posts SQ 170, BP 125, DL 220 515.0 kgs @ 85kgs UnEq	LOWER BODY Plenty of Petersen stepups and some light split squats to prepare my knee. High bar squats: 115kg 7, 135kg 5, 150kg 3, 160kg 3, plan was to back to a set of 5 and a set of 7, but went for another triple, 165kg 3 Then did a walkout with 185kg for 10 seconds to get used to the weight. It felt heavy! Knee has flared up though. Need to ice it, continue my stepups, and buy some knee sleeves for next session.

Joni		...	19-06-2007 @ 19:25
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	the squats looked piss easy mate. Strength is there to take over Robs squat, but your body may not be ready for the feeling of the heavy weight, so a bit of a ramp up might be a good idea? Anyways, looking forward to seeing a PB here! Good stuff!

Emperor_Naseem		...	21-06-2007 @ 20:51
As seen on t-nation Member 8, 192 posts SQ 170, BP 125, DL 220 515.0 kgs @ 85kgs UnEq	UPPER BODY Superset: Seated dumbell shoulder press: 32.5kg 5,5,5,5 35kg 5, last rep assisted Machine row, pause when contracted, 77kg 6,6,6,6,6 Incline bench: awful, so spent from shoulders that could not do anything. 70kg 5 Neutral chins: 8, Pulldowns wide, 77kg 8, 56kg 10 Pushups 20 External rotations 7.5kg 10,10 Concept II rower 500m : 1:59.4 Wanted to try this. Can definitely go faster next time. Will be expecting a time under 1:50.

Emperor_Naseem		...	22-06-2007 @ 20:10
As seen on t-nation Member 8, 192 posts SQ 170, BP 125, DL 220 515.0 kgs @ 85kgs UnEq	LOWER BODY Petersen stepups, bodyweight, 10kg, 15kg, 17.5kg. 12 reps each leg for each weight. Split squats dumbells, 25kg 8. Didn't like these so switched to split squats with a barbell. 70kg 8/8, 8/8, 8/8 Romanian deadlift: 120kg 6,6,6,6 Leg curls, 70kg 8,8,8, nice and easy

Rob		...	22-06-2007 @ 20:20
Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	RIP 400?

Emperor_Naseem		...	23-06-2007 @ 18:56
As seen on t-nation Member 8, 192 posts SQ 170, BP 125, DL 220 515.0 kgs @ 85kgs UnEq	Amen, only for now. CARDIO. Hit the cardio with lean B, who was looking a lot leaner since the last time I saw him. 500m row: 1:39.2 Followed by gentle 1000m row Treadmill speed 8, 10 minutes Bike 7 minutes

Emperor_Naseem		...	24-06-2007 @ 15:26
As seen on t-nation Member 8, 192 posts SQ 170, BP 125, DL 220 515.0 kgs @ 85kgs UnEq	RHINO'S TRAINING CAMP Deadlifts, 140: 3, 180: 1 basically just a form check Bench, worked upto 110 for a single (paused).

Rob		...	24-06-2007 @ 15:28
Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Don't forget to log your PWO meal... 12 inch subway, although not with double meat like Lean B!

Rick		...	24-06-2007 @ 15:49
I am a bench-only guy Member 3, 10067 posts SQ 185, BP 175, DL 235 595.0 kgs @ 140kgs UnEq Administrator	Nothing like a 12" sub with double meat, double cheese, and plenty of peppers, onions and olives.... Dammit. Now I'm hungry.

Rob		...	24-06-2007 @ 20:52
Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	It was expensive though!! £6.50 for ham/turkey 12" with double meat. Went to Kosmos in Fallowfield tonight, spicy pork sausages and swordfish steak with rice! Nice!

Rick		...	25-06-2007 @ 19:41
I am a bench-only guy Member 3, 10067 posts SQ 185, BP 175, DL 235 595.0 kgs @ 140kgs UnEq Administrator	That does sound bloody good too.

Emperor_Naseem		...	26-06-2007 @ 20:22
As seen on t-nation Member 8, 192 posts SQ 170, BP 125, DL 220 515.0 kgs @ 85kgs UnEq	Post Edited: 26.06.2007 @ 20:24 PM Nice food chat boys, Im getting hungry. Think I will go for a double abduls kebab later. It is zig day after all. UPPER BODY Push press, 70kg 3, 75kg 3, 80kg 3,3,3,3 Got some form tips off Joni today. Basically he told me to drive my head under the bar and to lift the weight straight up, as opposed to slightly forward. Made some good amendments to my form. Machine row, 70kg 8, 75kg 6, 80kg 6,6, pausing after contraction. Neutral chins, bodyweight 8,7,7. Shrugs 60kg 8,8 Hadnt done these in ages. Didnt want to go too heavy as doing romanian deads tomorrow. Incline bicep curls, 15kg 8,6 External rotations, dumbells, 7.5kg 10/10, 12/12 Pushups x 30 Dont know what the plan is exactly with push presses yet. Would like to hit them about 6 sessions. Might even try and peak for a single and nail my 100kg PB.

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