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VanillaGorillaIcon...17-01-2012 @ 20:04 
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the UK's leading expert in bio mechanics
Member 1973, 7379 posts
Ooh a man of mystery! Contestant number one, where are you from and what do you do?

Solid structured lifting too buddy.
scotty2012Icon...20-01-2012 @ 19:33 
Member 3205, 28 posts
SQ 180, BP 120, DL 220
520.0 kgs @ 70kgs UnEq
thanks and cant go giving information like that out i wont carry on getting my disability benefits Tongue

super setted paused squats with power cleans

squat 40kg x 10
power clean 20kg x 10
squat 70kg x 10
power clean 40kg x 10
squat 100kg x 10
power clean 60kg x 10
squat 120kg x 10
power clean 80kg x 10

leg extention 70kg x 10

leg curl 63kg x 10

ab crunch machine 50kg x 20

calfs 115kg x 15

supersetted paused bench press with bent over rows

bench 20kg x 10
bent over row 20kg x 10
bench 40kg x 10
bent over row 40kg x 10
bench 60kg x 10
bent over row 60kg x 10
bench 80kg x 10
bent over row 80kg x 10

super setted paused strict press with lat pull down

strict 20kg x 10
lat pull down 49kg x 10
strict 40kg x 10
lat pull down 70kg x 10
strict 50kg x 10
lat pull down 91kg x 10

tricep push downs 35kg x 10

ez curls 50kg x 10

lateral raises 12kg dumbbells x 10

running done 12kph x 20 mins
scotty2012Icon...23-01-2012 @ 21:53 
Member 3205, 28 posts
SQ 180, BP 120, DL 220
520.0 kgs @ 70kgs UnEq
back squats

50kg x 10
80kg x 10
110kg x 10
130kg x 10

deadlifts

60kg x 10
100kg x 10
130kg x 10
150kg x 10

leg extention 70 x 10

leg curl 63 x 10

ab crunch 60 x 15

calfs 143 x 10

bench press

30kg x 10
50kg x 10
70kg x 10
90kg x 10

strict press

20kg x 10
40kg x 10
60kg x 10

lat raises 12kg dumbbells x 10

tricep push downs 70 x 10

flys 18kg dumbbells x 10

bent over rows

20kg x 10
40kg x 10
60kg x 10
80kg x 10

lat pull downs

43kg x 10
70kg x 10
91kg x 10

curls 50kg x 10

cardio ran for 20 mins at 12kph
scotty2012Icon...27-01-2012 @ 19:58 
Member 3205, 28 posts
SQ 180, BP 120, DL 220
520.0 kgs @ 70kgs UnEq
back squats

60kg x 8
90kg x 8
120kg x 8
150kg x 8

ab crunches 60kg x 15

calfs raises 143 kg x 10

bench press

40kg x 8
60kg x 8
80kg x 8
100kg x 6

lat pull down

35kg x 8
56kg x 8
77kg x 8
98kg x 8

cardio

ran for 20 minutes x 12kph
scotty2012Icon...30-01-2012 @ 20:59 
Member 3205, 28 posts
SQ 180, BP 120, DL 220
520.0 kgs @ 70kgs UnEq
back squats

60kg x 8
100kg x 8
130kg x 8
160kg x 4

calfs 143kg x 10

ab crunches 60kg x 15

bench press

40kg x 8
60kg x 8
80kg x 8
100kg x 6

lat pull down

42kg x 8
63kg x 8
84kg x 8
105kg x 8

cardio ran for 20 minutes at 12kph
scotty2012Icon...01-02-2012 @ 20:38 
Member 3205, 28 posts
SQ 180, BP 120, DL 220
520.0 kgs @ 70kgs UnEq
deadlift

60kg x 8
100kg x 8
140kg x 8
180kg x 7 failed the 8th

calfs 143kg x 10

ab crunches 65kg x 10

strict press

20kg x 8
40kg x 8
55kg x 8
70kg x 8 7 strict and 1 push

lat pull down

42kg x 8
63kg x 8
84kg x 8
105kg x 8

cardio ran for 20 minutes at 12kph
scotty2012Icon...03-02-2012 @ 19:24 
Member 3205, 28 posts
SQ 180, BP 120, DL 220
520.0 kgs @ 70kgs UnEq
front squat

50kg x 8
70kg x 8
90kg x 8
120kg x 6 failed the 7th rep rolled off my shoulder.

calfs 151kg x 10

ab crunches 60kg x 15

bench press

40kg x 8
60kg x 8
80kg x 8
100kg x 5

lat pull down

42kg x 8
63kg x 8
84kg x 8
105kg x 8

cardio ran for 20 minutes at 12 kph
scotty2012Icon...06-02-2012 @ 21:20 
Member 3205, 28 posts
SQ 180, BP 120, DL 220
520.0 kgs @ 70kgs UnEq
deadlift

60kg x 8
100kg x 8
140kg x 8
180kg x 8

leg curls 77kg x 8

calfs 151kg x 10

ab crunches 60kg x 15

strict press

20kg x 8
40kg x 8
55kg x 8
70kg x 8

lateral raises 14kg dumbells 8 x each arm

tricep push down 75 x 8

lat pull down

49kg x 8
70kg x 8
91kg x 8
112kg x 6

curls 22kg dumbbells 8 x each arm

cardio ran 20 mins x 13kph
scotty2012Icon...09-02-2012 @ 20:58 
Member 3205, 28 posts
SQ 180, BP 120, DL 220
520.0 kgs @ 70kgs UnEq
back squat

60kg x 8
100kg x 8
130kg x 8
160kg x 5

calfs 151kg x 10

ab crunches 60kg x 15

bench press on smith machine

50kg x 8
70kg x 8
90kg x 8
110kg x 5

bent over rows

10kg dumbbells 8 x each arm
20kg dumbbells 8 x each arm
30kg dumbbells 8 x each arm
40kg dumbbells 8 x each arm

cardio ran for 20 mins at 13 kph
scotty2012Icon...12-02-2012 @ 14:16 
Member 3205, 28 posts
SQ 180, BP 120, DL 220
520.0 kgs @ 70kgs UnEq
deadlifts

70kg x 8
110kg x 8
150kg x 8
190kg x 6

calf raises 160kg x 10

ab crunches 60kg x 15

strict press

20kg x 8
40kg x 8
60kg x 8
80kg x 6 4 strict and 2 push

lat pull down

49kg x 8
70kg x 8
91kg x 8
112kg x 5

cardio ran for 20 mins at 13 kph
scotty2012Icon...15-02-2012 @ 20:32 
Member 3205, 28 posts
SQ 180, BP 120, DL 220
520.0 kgs @ 70kgs UnEq
back squats

60kg x 8
90kg x 8
120kg x 8
150kg x 8

ab crunches 60kg x 15

calfs raises 160kg x 10

bench press

40kg x 8
60kg x 8
80kg x 8
100kg x 6

lat pull down

49kg x 8
70kg x 8
91kg x 8
112kg x 6

cardio ran for 20 mins at 13 kph
scotty2012Icon...18-02-2012 @ 14:52 
Member 3205, 28 posts
SQ 180, BP 120, DL 220
520.0 kgs @ 70kgs UnEq
deadlifts

60kg x 10
100kg x 10
140kg x 10
180kg x 8

calfs 160kg x 10

ab crunches 60kg x 15

strict press

20kg x 10
40kg x 10
55kg x 10
70kg x 8

lat pull down

42kg x 10
63kg x 10
84kg x 10
105kg x 8

cardio ran for 20 mins at 13 kph
scotty2012Icon...04-03-2012 @ 17:19 
Member 3205, 28 posts
SQ 180, BP 120, DL 220
520.0 kgs @ 70kgs UnEq
deadlifts

5 sets of 3 reps x 60kg
3 x 100kg
3 x 140kg
3 x 180kg
1 x 220kg

strict press
5 sets of 3 x 20kg
3 x 40kg
3 x 60kg
1 x 80kg
1 x 90kg
1 x 100kg (push press)

pull ups
5 sets x 3 x body weight
3 x body weight + 10kg
3 x body weight + 20kg

cardio ran for 20 mins x 13 kph
scotty2012Icon...06-03-2012 @ 17:33 
Member 3205, 28 posts
SQ 180, BP 120, DL 220
520.0 kgs @ 70kgs UnEq
Post Edited: 06.03.2012 @ 17:34 PM by scotty2012
front squats

5 sets of 3 reps x 60kg
3 sets of 2 reps x 80kg
3 sets of 1 rep x 100kg
5 sets of 1 rep x 120kg 1 minute rest between sets

cardio ran for 15 minutes x 14 kph

12

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