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Square one for one square

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FinchIcon...29-11-2017 @ 20:39 
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Gonna outlive my opposition !!
Member 123, 4038 posts
SQ 202.5, BP 135.0, DL 232.5
570.0 kgs @ 117kgs UnEq		Welcome back Phil.
1369philIcon...30-11-2017 @ 07:29 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Thanks Ian

Deads - 140 x 8 and 160 x 3

Bench - 60 x 10 (2 sets) right shoulder will not lock out properly

Bent over rows - 80 x 10, 100 x 5 and 100 x 6

Inclines, pullover machine and some rear machine flyes.

Actually felt ok - shoulder is f**ked though
1369philIcon...04-12-2017 @ 12:46 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		This morning was a little later than normal as my wife is on nights.

Squats - up to 140 x 5 for 2 sets
Pause Squats - - 100 x 5 plus 5 normal reps for 2 sets

Overhead press - 50 x 5 for 5 sets and 60 x 3 for 2 sets.

Some assisted chins and some shoulder raise things
1369philIcon...07-12-2017 @ 07:55 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Deads 160 x 5
Stiff legs 140 x 5
Bench 80 x 3 x 3
Bent over rows 100 x 8 (2 sets)
Dumbell press 25 x 10, 25 x 8
Pullover machine 2 sets

Bench is still shocking but not as bad as last week. Twice a week sessions feel decent.
1369philIcon...14-12-2017 @ 21:05 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Deads 160 x 6
Bench 100 x 3
Lots of machine stuff. Hard week at work and a cold.

Pleased with both of these
1369philIcon...22-12-2017 @ 07:49 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		It's been a very physical couple of weeks at work so I've avoided the gym.

Just did the bare minimum this morning.

Squat 140 x 3
Bench 100 x 3
Deads 160 x 3

Then dips, cable rows, ab wheel, leg curls and machine rear flyes.

Let's see if I can't get at least an extra plate per side in the next 6 months
1369philIcon...27-12-2017 @ 13:00 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Today’s post Xmas efforts

Bench

100 x 3 (4 sets)

Incline

80 x 3 (3 sets)

Then some other bits of higher rep stuff - all enjoyable
1369philIcon...29-12-2017 @ 12:47 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Dead stop stiff leg Deads

140 x 5
125 x 5 (4 sets)

Shrugs

100 x 10 (3 sets)

3 sets of 10 pulldowns and cable rows.
1369philIcon...02-01-2018 @ 09:39 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Squats from pins - beltless

80 x 5
72 x 5 (4 sets)

Split squats, Leg curls and abductor machine

3 sets of 10

Machine squats - 120 x 10 (3 sets)
1369philIcon...05-01-2018 @ 13:24 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Stiff legs

150 x 3
130 x 5
130 x 5

Shrugs

100 x 10 (3 sets)

Chin ups

x 5
x 4
x 3

One arm rows

30 x 10 (3 sets)

Curls 3 x 10 and Pullover machine 2 x 10
1369philIcon...08-01-2018 @ 07:37 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Squats

120 x 5 (3 sets)

Leg curls, abductor, calf press and one leg squats for 3 x 10

Rotator cuff 2 x 10


Going to build the volume on the squats over the next few weeks
Funky_monkeyIcon...08-01-2018 @ 13:16 
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403 forbidden message
Member 160, 5121 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
1369philIcon...09-01-2018 @ 22:10 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Thanks Yaman - the missus and kids want a sunny holiday this year, know anywhere nice?!


Finally able to bench a little

Bench 100 x 5 (3 sets)

Cable row 3 x 10

Dips 3 x 8 (another pleasing development)

Some other bits.

Will increase the sets over the next few weeks.
Funky_monkeyIcon...09-01-2018 @ 22:26 
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403 forbidden message
Member 160, 5121 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
1369phil said:Thanks Yaman - the missus and kids want a sunny holiday this year, know anywhere nice?!


Finally able to bench a little

Bench 100 x 5 (3 sets)

Cable row 3 x 10

Dips 3 x 8 (another pleasing development)

Some other bits.

Will increase the sets over the next few weeks.


I was sat outside in a t-shirt last week enjoying the sunshine but this week it's cold. I had to wear a hoodie to stand outdoors. It even rained. Twice!

I'll let you know if I can think of anywhere with beaches and a decent gym.
1369philIcon...11-01-2018 @ 18:30 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Deads

140 x 5 (3 sets)

Trap bar shrugs

3 plates x 10 (3 sets)

Calves, 45 degree hypers and light hack squats for sets of 10

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