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» be patient or be a patient (Go to post)03-07-2017 @ 11:51 
bw 76.8

cgbp
12 x 20
42 x 10
62 x 8
80 x 8
75 x 8, 8, 8

seated press
32 x 10
52 x 5
57 x 12, 12, 12, 11
» be patient or be a patient (Go to post)03-07-2017 @ 10:18 
Rodger said:How heavy would you have been at the dragon comp at Warrington mate? - 80-85kg?
You looked like a lean 100kg mind you!Cool


I weighed in just over 88kg but that was drinking and eating as much as i could before comp and fully clothed, pre food morning weight id guess 86-87.

cheers rodger thats probably the nicest compliment iv ever had Grin
» be patient or be a patient (Go to post)30-06-2017 @ 11:55 
front squat
12 x 8
42 x 8
62 x 8
70 x 8

deadlift
45 x 8
85 x 8
105 x 8
120 x 8

bb row - underhand
75 x 10 x 3

bb row - overhand
65 x 15 x 3

bb curl
32 x 12 x 3
» be patient or be a patient (Go to post)29-06-2017 @ 12:20 
bw 77.3

Strict log
12 x 20
40 x 8
52.5 x 8
62.5 x 8
60 x 8, 8, 10

feet up wg bench
42.5 x 12
65 x 12, 12, 12, 12

tri oh ext x 15 x 4 sets

press up x 20 x 4 sets

rear fly x 20 x 4

face pulls x 50

band pull aparts x 50
» be patient or be a patient (Go to post)27-06-2017 @ 11:37 
Squat - paused (unless stated)
12 x 10
42 x 10
72 x 8

92 x 8, 8, 8 - belt

77 x 12, 12, 12 - not paused

Inc db row
25's x 15, 13, 12, 12, 12


squats felt heavy on back, due to not doing them in ages and also having no muscle left. dont even look like i lift now lol, lightest bw in about 7 years Unhappy

hopefully theyll feel better as weeks go on, hip feels good and felt nice to get decent amount of work sets in.
» be patient or be a patient (Go to post)26-06-2017 @ 12:11 
bw 76.0 - this is winding me up

CGBP
12x20
42x8
62x8

77 x 8
72 x 8, 8, 12

Seated press
12 x 20
42 x 10
57 x 12, 12, 12, 12 + 4 rest pause

tri's
22 x 20, 15, 12, 12

press up x 25, 25, 20, 20

rear fly/delt raise
5's x 20 x 4
» be patient or be a patient (Go to post)23-06-2017 @ 10:32 
bw 77.0

deadlift
42x10
72x10
92x10
112x10

bb row
72 x 10 x 3

leg ext x 25 x 3

curl x 15 x 3
» be patient or be a patient (Go to post)22-06-2017 @ 14:26 
Strict log
40 x 12
50 x 5

60 x 8 x 4

Strict bench
42 x 12
62 x 12, 12, 12, 12 + 5 (rest pause)

tri's x 20, 20, 15

press up x 20 x 3

rear fly x 20 x 3
» be patient or be a patient (Go to post)20-06-2017 @ 16:27 
bw 76.9kg

front squat
12 x 12
42 x 10
62 x 12

squat
42 x 10
62 x 10
82 x 10

leg ext x 20 x 3

bb row
62 x 12 x 3

curlbar
22 x 15 x 3

no pull up bar yet.
» be patient or be a patient (Go to post)19-06-2017 @ 12:08 
Day 1

bw 76.0kg after breakfast. depressing, no idea why keep losing weight.

CGBP
12 x 8 + 8
42 x 8
62 x 8
72 x 8, 8, 8, 8

Seated Press
12 x 10
32 x 10
52 x 12, 12, 12, 12 + 5 rest pause

Tri oh ext
22 x 20, 15, 15

Press up x 20 x 3

Rear fly x 5's x 20, 15, 15


intensity is low priority, aiming for desired form/tut/rom/frequency/rest times/volume all before worrying about intensity.

note: seated press was awkward angle to unrack, may need another method before weight increases too much
» be patient or be a patient (Go to post)16-06-2017 @ 11:26 
deads
42x10
82x10
112x3
132x1
152x1 belt
82x10 x 3

leg ext
x25 x 3

inc db row
20's x 15 x 3

plate curls
10's x 15, 15, 12
» be patient or be a patient (Go to post)15-06-2017 @ 13:04 
thanks, i was happy with it.

havent trained in few days, wasnt even able to eat properly. current weight about 77kg Unhappy

moved house so had to sell power cage and 7ft bar, now have 5ft bar and some s**tty squat stands for doing everything in a room smaller than a jail cell that also has to fit a washing machine in lol.

anyway can get back into a routine now n hopefully make some progress.

cgbp
12x10
42x10

62x15
72x 8
72x12
72x12

strict log
40x10
50x10
50x10
50x10

oh tri ext
20 x 12 x 3

press up x 20 x 3

rear fly x 25 x 3

rc raise x 10 x 3

thought id ease back in, also will take some time adjusting to new set up, too worried about hitting something bar and having to use diff grip widths ect.
» be patient or be a patient (Go to post)05-06-2017 @ 11:55 
today

cgbp
20x20
50x8
70x5
90x3
100x1
110x1
115x1
90x8
90x8
80x10
80x10

seated press
20x20
40x10
50x15
50x15
60x10
60x10
» be patient or be a patient (Go to post)05-06-2017 @ 10:24 
friday

front squat paused
upto 100x5 - belt

back squat 100x 5

deadlift
upto 130x8 - belt

side ups +20kg
10 (5+5 drop set) x 3 sets

back squat felt ok only the 1 set after fronts, maybe able to re introduce normal squats again soon.
» be patient or be a patient (Go to post)29-05-2017 @ 11:33 
friday

3 sets of pull ups x 12-15

3 sets of rows x 15


today
bench
20x20
50x10
70x15 x3

strict press
20x10
40x5
50x10 x3

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