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» random disclosure thread (Go to post)05-05-2019 @ 10:47 
much better.
» random disclosure thread (Go to post)04-05-2019 @ 11:53 
Flu...so ill I shyte the bed this morning.
» Lyrics. A couple of unforgettable powerful sentences. (Go to post)03-05-2019 @ 19:23 
Dont like? Ears missing then...


» Put myslelf back together-AGAIN (Go to post)01-05-2019 @ 20:17 
BORS:
60 x 12
70 x 10
90 x 8
100 x 6
90 x 10

ss with
CG Pulldowns:
12
10
10
8
12

Straight arm pulldowns:
10
10
10
8

Seated crunches
bw x 25
10k x 15
15k x 10
15k x 10

Light Hammers:
15 x 12
22.5 x 10
25 x 10
25 x 10

Machine curls:
10
10
15
» Put myslelf back together-AGAIN (Go to post)28-04-2019 @ 10:53 
CGBP:
50 x 15
60 x 10
80 x 8
95 x 5

Incline dumbbell press:
14 x 10
20 x 10
28 x 10
32 x 10
32 x 10

seated oh dumbbell press:
14 x 10
18 x 10
20 x 10
24 x 8
24 x 9

Smith machine shrugs
plus 80 x 10
100 x 10
140 x 10
160 x 10
140 x 10

slr
10 x 10
14 x 10
16 x 10
20 x 10

rope tri pulldowns
5 x 10
» Put myslelf back together-AGAIN (Go to post)26-04-2019 @ 20:42 
Post Edited: 26.04.2019 @ 20:43 PM by dannyboy73
front squats:
40 x 10
60 x 8
80 x 6
70 x 8

sissy squats
10
10
10
10

ss with seated crunches
BW x 30
10k x 15
15k x 10
BW x 50

Light SLDs:
70 x 8
100 x 5
100 x 6
120 x 6

EZ curls
bar x 15
30 x 10
50 x 10
60 x 6
50 x 12
» The best survival expert ? (Go to post)25-04-2019 @ 17:56 
Theresa May.

If it were me Id be long long sacked... She had the eye of the tiger

» Put myslelf back together-AGAIN (Go to post)24-04-2019 @ 20:44 
cgbp:
50 x 15
60 x 10
70 x 8
80 x 6
90 x 8
70 x 12

chins
10
10
10
10


ss with dips
15
15
15
15

SOHP:
bar x 15
30 x 10
40 x 10
50 x 6
40 x 10
» Benni and his 528kg deadlift prediction. (Go to post)23-04-2019 @ 19:25 
Wayne_Cowdrey said:No chance.


Message for Benni 20 seconds in...

» Put myslelf back together-AGAIN (Go to post)20-04-2019 @ 12:06 
squats
60 x 12
90 x 8
110 x 5
130 x 3
110 x 6

sissy squats
10
10
10

ss with
rope pull-throughs
10
10
10

abs
4 sets 10 various exercises

light hammers
15 x 12
22.5 x 10
25 x 10
25 x 10

ss with rope tri pulldowns:

3 x 10
» Put myslelf back together-AGAIN (Go to post)17-04-2019 @ 20:36 
cgbp:
50 x 15
60 x 10
80 x 8
90 x 6
70 x 12

sohp:
bar x 15
30 x 10
40 x 10
50 x 6
40 x 15

ss with chins
8
8
10
10

slrs
10 x 10
15 x 10
17.5 x 10

ss with
dips
4 x 15
» Put myslelf back together-AGAIN (Go to post)14-04-2019 @ 11:33 
front squat:
40 x 10
50 x 10
60 x 10
70 x 6
80 x 6

rack pulls into shrugs
70 x 10 plus 10 shrugs
120 x 10 + 10 shrugs
140 x 8 + 8 shrugs
160 x 7 + 8 shrugs

sissy squats
8
8
8
12

ss with:

seated crunches:
bw 30
10k x 15
20k x 10
bw x 30

EZ curls
bar x 15
30 x 10
40 x 10
50 x 8

ss with:
rope pull throughs
Stacked 4 x 10
» Put myslelf back together-AGAIN (Go to post)13-04-2019 @ 13:53 
bench
60 x 15
80 x 8
90 x3
100 x 2
105 x 1
110 x 1
115 x 1 felt awful so stopped there.

cgbp:
70 x 8
80 x 8
80 x 8
80 x 8

chin ups
8
8
10
10

sohp
bar x 15
30 x 10
40 x 10
50 x 6

just feeling weak. maybe a change is overdue again.
» Put myslelf back together-AGAIN (Go to post)10-04-2019 @ 21:51 
speed box squats (low box):

60 x 10
90 x 2 (10 seats)

slds:
70 x 10
110 x 5
130 x 3
140 x 3
145 x 3

seated crunches:
20
30
30
30

ss with:
ez curls
30 x 10
40 x 10
50 x 8
50 x 5
» Put myslelf back together-AGAIN (Go to post)07-04-2019 @ 12:59 
speed bench
50 x 15
60 x 12
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3

ss with
chins wide and slow
10
8
8
9

cgbp:
80 x 8
90 x 5
90 x 5
90 x 7

barbell curls:
40 x 10
50 x 10
50 x 10

slr
7.5 x 12
15 x 10
17.5 x 8
17.5 x 5

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