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Back In Business!

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just_tIcon...26-03-2012 @ 20:05 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		cheers Dil. Think im still good with depth.

Mon 26th Mar 2012

Back from my short hol. Ended up misplacing a part of our ticket and got stumped with a £249 quid bill to get fkin home! Railway W4NKERS!

Bench

20x5
60x5
80x5
90x5
100x5
110x5
120x5
115x5
110x5

Last reps on last 2 sets paused

Dips

40x5,5
20x10,10

Standing DB Press

30x5,5,5,5,5

Inc DB Press

Steep incline

37.5x6,6,6,6

Standing BB Press

60x8,6,4

Biceps

6 sets of 10ish
just_tIcon...27-03-2012 @ 18:26 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		Tue 27th Mar 2012

High Bar Squat

No belt of course

50x5
60x5
80x5
100x5
110x5
120x5
125x5
130x1
110x5

Wow, everything from 100 was TOUGH. Suprised I managed 125x5 tbh. Went for 130 but that was it for today!

Deadlift

Done in Oly shoes and no belt


100x3
140x3
160x5,5,5,5,5

Leg Press

250x8,8,8

Hyper Extension

15x8,8,8

Calf to Legs

Seated Leg Rasise 2x20ish -> Leg ext 2x10

Standing Leg Raise 2x20ish -> Leg raise 2x10

Fin, will run later.
just_tIcon...27-03-2012 @ 19:37 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		40 min run
just_tIcon...28-03-2012 @ 20:04 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		Wed 28h March 2012

CARDIO

100 skips
10 x 20 kg KB snatch

5 rounds of that back to back, alt hands per set on the snatch

20 x 20 kg KB swing
short run
10 pressups
short run

5 rounds of that back to back, alt hands per set on the swings

50 running skips
Walking Pressups
20 alt hand KB swings
Bunny Hopping

5 rounds of that back to back,

8 mins alt hand KB swings


FIN! Total time 40 mins!
just_tIcon...29-03-2012 @ 19:30 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		Thurs 29th Mar 2012

Bench Press

60x10
90x17,12,11,10

Short rests between these. Wanted 50 reps in as little sets/time as possible.

Strict Press

40x15
50x12,12,12

Short rests again. First rep from floor.

Inc DB Press -> Lateral Raise

30sx 12ish -> 12.5 x 10ish

3 sets of that

Chins

WIDE

3 sets with 15 kg
3 sets with 10 kg

Pulldowns

3x8-12

BB Row

80x10,10,10

Low Row

3x10

X-Trainer

Interval prog x 25 mins, 475 kcal est burnt.


FINITO!
just_tIcon...30-03-2012 @ 17:10 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
Post Edited: 30.03.2012 @ 17:12 PM by just_t
Fri 30th Mar 2012

Front Squat

50x5
90x5,5,5,5

Powerclean

90x5,5,5,5

Cheeky push press on one of the sets

Bulg Split Squats -> Hands Out Hypers

20 kg x 12,12,12,12 -> 8,8,8,8

Abs & Forearms

Various stuff Happy

X-Trainer

25 mins, 465 kcal est
just_tIcon...31-03-2012 @ 10:35 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		Sat 31 Mar 2012

RUNNING!!! Just over 4.5 miles in just under 34 mins. About 7 min 25 sec miles. Not too bad.
just_tIcon...01-04-2012 @ 10:07 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		Sun 01 APR 2012

CARDIOOOOOOOoo

Skipping x 3 mins, fast


20 kg Kettlebell used.

10 right hand snatch
10 left hand snatch
20 alt hand swing

Did that for 10 mins back to back with no rest.

Skipping x 10 mins, did 80 double legged jumps followed by 20 fast running skips.

Half mile run, fast as my little legs would carry me!

Total time just under 30 mins Happy
just_tIcon...02-04-2012 @ 07:13 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		half hour run this am
just_tIcon...02-04-2012 @ 20:48 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq		Mon 02 Apr 2012

Flat DB Press

47.5x6,6,5,5

Heaviest i've done in a while I think, suprising as I did fasted am cardio and only eaten 1 tub cottage cheese, 1 apple, grapefruit, orange, plum and 1 wrap today! Oh and 2 protein shakes after training lol

Standing Strict Press

Bar x 5
40x5
60x3
70x3
80x3 Woo, nice!
90x1
95xf Doh, got it half way there!
80x3
75x3

Booya!

Upright Row

5x8ish with 50 kg

Chins

Wide x10,10,10,10,10,10

Bench Press

Paused today

20x10
60x5
80x5
100x3
110x3
120x2,2

Touch and go now

130x1,1,1

Inc DB Press & Dips

37.5x10

Wide Dips x 10

37.5x10

Wide Dips x 10

37.5x10

Wide Dips x 10

Seated Machine Shoulder Press

x6,8,10

Biceps

Cable Curlz 2x10-20

Reverse Curlz -> Bar Curlz 2x8 of each

DB Culz 2x12 ish


Finito!
GATESIcon...02-04-2012 @ 20:50 
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What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq		nice session but stop wearing your lasses clothes
just_tIcon...03-04-2012 @ 20:44 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
Post Edited: 03.04.2012 @ 20:47 PM by just_t
says you mr face pack haha

Tue 03 Apr 2012

Squat

Will try the belt tonight.

WIDE

20x10
60x5
80x5 Belt on
100x5
120x3
130x3
140x3,3,3 Informed that my depth wasnt quite there so had to bring my stance back in

Belt off

130x3,3,3

Terrible tech tonight

Deadlifts

100x3
140x3
180x2
190x2,2,2,1

Back twinged hard on the fourth set so left it there. DAMN! Not had any twinges since when I hurt my back. DAMN DAMN DAMN. No more tough stuff today!

Single Leg Hypers

3x5 each

Leg Ext

3x0

Leg Curl

3x12

Calf Raises

2 sets seated
2 sets standing

Cardio

About 18 mins total waiting for the grip comp. Nothing tough

GRIP COMP!

100 kg Axle hold for time. Got 1 min 2 or 3 secs. Enough to take out Lee! Haha, win again!

Pilates

45 mins, did the dvd with our lass. s**t is tough

GATESIcon...03-04-2012 @ 20:56 
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What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq		f**ker 3 nil to you
just_tIcon...03-04-2012 @ 20:57 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
GATES said:f**ker 3 nil to you




lol, I was lucky as hell. Started shaking from about 30 secs.

On a side note my left leg is twinging deep in the hip. f**kING BACK. Think its gona be bad tomrrow....
GATESIcon...03-04-2012 @ 20:59 
Avatar
What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq
just_t said:
lol, I was lucky as hell. Started shaking from about 30 secs.
On a side note my left leg is twinging deep in the hip. f**kING BACK. Think its gona be bad tomrrow....


get your glutes stretched mate

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