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RDubz		...	26-10-2021 @ 00:01
English born and bred Member 2537, 298 posts	Post Edited: 26.10.2021 @ 00:01 AM by RDubz jones105 said: Ever head trine extensions Secret exercise dude?
jones105		Cube week 7 / speed press & Reps / 25/10/21	30-10-2021 @ 18:36
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 06.11.2021 @ 00:51 AM by jones105 Swiss bar + red bands Bar weight 40 x5 50 x2 50 x2 60 x2 60 x2 BTNP 40 x12 50 x10 50’x10 Seated press 64 x12 77 x10 84 x8 Over head extensions 27 x10 34.5 x8 34.5 x8 Trap 3 raise 5 x10 5 x10 5 x10
jones105		Cube week 7 / heavy deadlift	30-10-2021 @ 18:40
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Floor reverse bands ( green ) 240 x2 250 x1 260 x1 Bands off 260 x1 Sumo 180 x3 180 x3 180 x5 Seated ham curls 50 x12 57 x10 64 x8 71 x6 - 43 x10
RDubz		...	31-10-2021 @ 14:41
English born and bred Member 2537, 298 posts	Any comps lined up dude?
jones105		...	01-11-2021 @ 22:36
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	RDubz said: jones105 said: Ever head trine extensions Secret exercise dude? Ok buddy…no,I’ll have nose on YouTube tomo
jones105		….	01-11-2021 @ 22:38
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	RDubz said:Any comps lined up dude? Nothing until the welsh next year ….weak as loss atm !!
jones105		Upper back / 27/10/21	01-11-2021 @ 22:58
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	SG paused Pendley rows / dynamic 50 x3 50 x3 50 x3 50 x3 50 x3 Machine pull downs 5012 50 x10 57 x10 64 x8 71 x8 Seated wide cable rows 50X2 140 x15 160 x12 180 x10 180 x10 Calf’s / on leg press 80 x15 120 x12 150 x10 150 x10
jones105		Chest 29/10/21	01-11-2021 @ 23:11
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 06.11.2021 @ 01:06 AM by jones105 Flat dynamic against red bands 50 x3 50 x3 50 x3 50 x3 60 x2 60 x2 60 x2 60 x2 Seated chest press 80X1 50 x12 64 x10 71 x8 Incline DB press 25 x12 27.5 x10 27.5 x10 Pec dec 34 x12 42 x10 42 x10
jones105		Cube week 7 / dynamic - 30/10/21	01-11-2021 @ 23:23
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 05.11.2021 @ 23:26 PM by jones105 Back squat plus purple bands 80 x3 90 x3 100 x2 120 x2 120 x2 Forward facing hack squats 80 x10 100 x10 120 x10 120 x10 Leg extensions 50X0 43 x10 50 x10 57 x8 57 x8
jones105		Cube week 8 - heavy press - 1/11/21	05-11-2021 @ 23:49
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Barbell Push press 90 x2 105 x1 115 x fail 115 x fail Just couldn’t get it right,power was there!! 85 x5 Strict press with 5kg plates hanging from bands Bar weight 60 x5 60 x5 60 x5 IYT 5 x12 7.5 x12 7.5 x12 Seated machine press 71 x10 77 x10 84 x8 Superset with Reverse pec dec,5s pause 30 x12 34 x10 42 x8
jones105		Cube week 8 / speed deadlift- 2/11/22	06-11-2021 @ 00:02
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Floor Deadlift +32kg chains Bar weight 90 x3 100 x3 110 x2 120 x2 120 x2 Good mornings 60 x10 70 x10 80 x10 Ham curls 50X0 43 x10 50 x8 57 x8 57 x8
jones105		Upper Back -3/11/21	06-11-2021 @ 00:16
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Inverted rows - just body weight 4 x10 Ez bar rows 57 x10 62 x8 62 x8 62 x8 2-3sec pause Single arm DB row 20 x12 22.5 x10 25 x10 CGPD -6012 150lbs x12 170lbs x10 190lbs x8
jones105		Cube week 8 - squat /reps	06-11-2021 @ 00:50
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 06.11.2021 @ 01:11 AM by jones105 Back squats 140 x12 160 x10 180 x6 Hack squats 60 x12 100 x10 130 x8 Hip abduction 57 x12 71 x10 77 x8 - 50 x12 Sprints 20secs on/20 off / incline 1 Pace 12 x2 runs 13 x2 runs 14 x2 runs 15 x2 runs 5mins steady state Mixing it up with sprints ,times ,incline etc etc
jones105		Cube week 9 /Deadlift reps / 8-11-21	13-11-2021 @ 01:05
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	14” block pulls 200 x10 220 x6 240 x4 Ham curls 50 x10 57 x8 57 x8 57 x8 5secs eccentric DB RDL 25 x12 30 x10 35 x8
jones105		Cube week 9 / dynamic press	13-11-2021 @ 01:21
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Barbell strict press against red bands 40 x3 50 x2 55 x2 55 x2 55 x2 Seated DB press neutral grip 15 x10 17.5 x10 17.5 x10 Side laterals 10 x12 10 x12 10 x12 IYT 5 x15 7.5 x12 7.5 x12

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