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ItsaSecret
07/11
wide grip pulldown (1min rests)
40x12
60x10
65x10
70x10

hammer pulldown (arching back and squeezing lats, 1min rests)
2plates/side x10,10,10

chinup
mex3 lol s**tttttt

db row squeezing lat again
30 x12
30 x12

rear delt fly
7.5s x20,20

side raise (cuz i felt like it)
10s x20,15

cg barbell curl
barx10
40x8

seated db curl
10s x10,8

hammer curl
10s x10 then i cant be arsed.
ItsaSecret
08/11
close grip bench
bar x w.e
60x6
then did 1 min rests
90x10
90x10
90x10 only justt

db shoulder press
15s x10
25s x10
30s x8 lol. triceps r f**ked

side raise
10s x20
10s x20

tricep pushdown
60x15
60x8

one arm overhead extension
7.5 x10 ea arm lol.
ItsaSecret
10/11
almost back to full strength woohoo
squat
60x8
100x4
140x2
180x3 not sure if pb.
140x13 pb

beltless romanian dead with perfect form
60x10
100x10
120x10

legpress calf raise
3plates/side x12
4plates/side x12
5plates/side x12
Avatar93hopkinsonr
Strong squats
ItsaSecret
93hopkinsonr said:Strong squats


getting there at least lol
ItsaSecret
11/11/2012
bench
barx20
60x10
100x18
100x13
100x8 triceps were mega f**ked after this

incline db bench paused at bottom
30s x7
30s x12 (rested a bit)

fly machine
40x12
40x12

one arm pec deck
30x12 ea arm

side raises
10s x20
10s x15

pretty f**ked and chest was pumped as f**k lol, will do 3 sets on bench again next week but on 110kg, adding 10kg a time just to get used to heavier again without hurting my pec/shoulder.
AvatarJackRevans
Well done! Why can't I bench that much?
ItsaSecret
JackRevans said:Well done! Why can't I bench that much?


cuz ur f**kin skinnyfat kid
AvatarJackRevans
ItsaSecret said:
cuz ur f**kin skinnyfat kid


Oh
ItsaSecret
JackRevans said:
Oh


sorry i didnt mean that, just develop some triceps of peace baby gyal xox
AvatarJackRevans
ItsaSecret said:
sorry i didnt mean that, just develop some triceps of peace baby gyal xox


I'm trying babe x
ItsaSecret
12/11
wide grip pulldown
40x12
60x10
70x10
70x10

hammer pulldown chest out squeezing lats n s**te
40x12
80x12
80x12
100x10

underhand pulldown
70x10
70x10

db row squeeze n s**t
30x12
30x12
35x10

rear delt fly
7.5s x15
7.5s x15

cg preacher curl
25x10
25x10 dunno y i did this exercise.. back to barbell curl from now on

reverse curl
15x12
15x12

10 mins incline walk
30 mins cross train
ItsaSecret
13/11
feel tired today, quick session
db shoulder press paused on delts
10s x12
20s x8
30s x13
30s x10

skullcrusher
barx10
40x12 pretty wank

side raises
10s x20
10s x20

tricep pushdown
60x15 dropped to
40x8

32 mins crosstrainer 500 cals.
ItsaSecret
today i did a total of 7 miles cycling (going to and from places) and 30 mins crosstrainer
ItsaSecret
16/11
squat
60x8
100x4
140x12 not bad, could've maybe done one or two more.

deadlift
100x4
140x2
180x1
200x1 lol this was hard, f**k my life! I dont know how much poundage i would lose squatting before hand as ive never done it before. but 50kg below my best, ouch.

calf raise legpress
2 sets.

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