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tony's strongman training log

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tonylymeIconmonday - gym lunch time01-08-2011 @ 17:34 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
squats.

60k x 10
100k x 6
140k x 5 x 4sets
(was going to do 5x5 but right quad was pulling so thought i'd leave it there)

calv raises
100k x 15r x 3 set

some grip work.
tonylymeIcon...02-08-2011 @ 17:37 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
curls
bar x 20r
30k x 10
40k x 8
60k x 6
70k x 5
80k x 3
40k x 8 x 3sets

tri pushdown
1/2stack x 15
3/4stack x 10
stack x 6

curl 21's between pushdowns

rope tri extensions from behind head. never done these before. really felt good.
short stack.

small amount of grip work again. back to work.
tonylymeIconstrngman lift. my garage. - thursday04-08-2011 @ 18:47 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
i had to leave wed's lift as i didn't have a car to get to the gym to do deads but still on with the plan. super yoke today.

yoke down the drive to the street. 225k

the street is on a slope so first set is downhill then the 2nd is back up the hill. not a huge gradient but enough to f**k me up totally! lol.

yoke 15mtr:
225k x 2set
253k x 2
281k x 2
300k x 1
225k x 1
225k back up the drive to put away.
tonylymeIconfriday - frame deads05-08-2011 @ 11:10 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
friday am b4 work.

frame x 8
189k x 6
203k x 5
217k x 2
231k x 1
240k x 1
249k x 1
180k x 6

frame shrugs (180) x 10reps x 3sets

thought i'd warm through the tri's a bit with some incline log presses. 12r x 4sets
Simon_TIcon...05-08-2011 @ 11:52 
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wales
Member 1058, 5361 posts
SQ 220, BP 140, DL 294
654.0 kgs @ 106kgs UnEq
Strong few sessions fella, you down Ross' Sunday?
tonylymeIcon...07-08-2011 @ 09:21 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
cheers mate,

no i can't meke it today (sunday), i just sent ross a quick note to let him know too. only day off with the mrs is today so gotta go do some chores etc. definatly next week though.
tonylymeIconmonday - gym08-08-2011 @ 22:12 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
over head press

pushpress today as seem to be military pressing a lot lately n now i'm having problems getting the legs going in unison.

60k x 10
80k 5r x 5set
100k x 1

behind head
60k x 8r x 2set

seated shoulder press mahcine neutral grip
drop set 80k x 3, 65k x 3
drop set as above plus 45k x 5
45k x 10
45k x 8
nice little burn outs. had to bail out after this. deads 2morw hopefully
tonylymeIcontuesday - gym09-08-2011 @ 22:35 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
deads

60k x 10
100k x 8
140k x 5
180k x 2
200k x 1
160k x 3 x 2set
140k x 5

shrugs
100k x 10
140k 10
180k 8
200k x 8
240k x 6r
100k x 12r
tonylymeIconwed. gym on lunch10-08-2011 @ 21:11 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
arms

oly bar curls
bar x 15
30k x 12 x 2 set
40k x 10 x 2 set
60k x 6 x 4 set

hammer curls dumbell.
16k's x 10 x 2set
21k's x 10 x 2 sets

tri rope extn.
don't know weight (#7) x 10 x 3 sets

tri pushdowns
1/2 stack x 15
3/4 stack x 12, 10
stack x 6 x 2 sets

grip work with oly bar. various.
Simon_TIcon...10-08-2011 @ 22:14 
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wales
Member 1058, 5361 posts
SQ 220, BP 140, DL 294
654.0 kgs @ 106kgs UnEq
Slamming the training in lately pal, strong work.
tonylymeIcon...12-08-2011 @ 07:20 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
yeah cheers bud. hope the rain holds off for a nice session on sunday.
tonylymeIconsunday farmers walk14-08-2011 @ 18:53 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
went down ross' n did a bit of farmers practice today. still finding it hard to just keep the bloody things off my knees. hah.

think it was about 80k for about 4 sets of around 25-30 metres then up 10k each n did 1 more set. still. 4arms n legs felt it.
tonylymeIcontuesday - gym.16-08-2011 @ 09:10 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
think i have the flu coming. sore throat, banging headache, joints hurt. misserable as sin too. finding everything hard again today.

clean n press (floor to lock out pause).

bar x 10
60k x 5
80ki x 1
70k x 4 x 3set

push press
70k x 6 x 2sets

felt like s**t so went to the seated press machine
55k x 6 x 3sets

nothing in the tank at all! everything was a major effort. will take wed off n get some flu pills me. c how it goes
tonylymeIconwed - 7am gym - arms17-08-2011 @ 22:18 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
still feel like s**t. but gave it a go.

a few real light chest fly's to c if the shoulder would hold up later or cramp up like a b**ch again. lol. it's now 10pm n i can say i wont be doing them again any time soon.

oly bar curls

bar x 15
30k x 12
40k x 10
50k x 8
60k x 6 x 2set
70k x 3, 1.
60k x 6
40k x 8 x 3sets

dumbell hammers
13k x 12
27k x 10 x 2set

ezbar standing skulls
30k x 10 x 2set
40k x 8
50k x 6 x 2set

tri pushdowns
1/2 stack x 12
3/4 stack x 8
stack x 5, 3, 3
3/4 stack 5

really found this s**t hard work. just wanted to leave half way through. decided now to give up the stupid antibiotics from the quack so i can get back on the vitamins n protien. f**k it.
tonylymeIconthursday18-08-2011 @ 21:16 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
still feeling a bit rotten so didn't lift today. did however convert two 5 gallon water cooler jugs into a couple of farmer walks. not gonna be heavy but i hope will help me with my form n fitness.

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