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Old 10-22-2012, 03:54 PM   #1503
big_swede
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Join Date: Apr 2010
Location: sweden
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22/10 - Pull

Notes: Bad training day - did not feel strong and had lower back pain since saturdays tireflips. Also my right collarbone (tendon?) is bugging me some so need to take it easy for a short while. On the bright side, I had a GREAT session even if I did not move any real heavy weight. Nailed a rep PB on the dealift and some great rows to go with that, hell even the arm training was good and got a serious pump going!

Weightgain is also good and I was 104kg at noon today. Im having a shake that consists of 2-4 eggs and 1/2l of chocomilk 2-3 times a day now and it seems to work good. Also ordered me a big batch of gainer powder, and a pair of fat gripz. Hopefully they are here for wednesdays presses!

Here goes..

Seated cable row
8x100kg
8x120kg
8x120kg
8x120kg

ss with hamstring curl 5x20

Deadlift
Warmups
10x185kg - PB

Was going for another set of 10 with the same weight but with a sumo stance but called it a day after a couple of reps since my form was feeling horrible.

Bent over Rows
3x8x100kg - Tried a new position on those, just above 90 degrees leaving the bar ALMOST touching the floor between reps - very hard but got good contact.


DB Row, light
5x10x41kg bell each arm. Did those alternating arms, without a pause for all 100 reps. Real ballbreaker =)

BB Shrugs
5x5x250kg - SS with cable upright rows 2x10 and rear delt raises 3xF

Arms - Inc CGBP ss with Preachers Curl
4x8x70kg / 4x8x40kg

20 mins of stretching and the rehab exercises for the glute med. that the physio reccomended.
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