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Old 10-19-2013, 06:01 AM   #24
Tannhauser
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Max Brawn
 
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Join Date: Mar 2011
Location: UK
Posts: 3,409
Training Exp: 30+
Training Type: Other
Fav Exercise: Anything overhead
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Thanks Mike, Marvin.

Saturday

Good workout today.

Medium-wide grip pull ups

I've come to enjoy these. I'm no good at higher reps, but do OK in the 3-7 range.

Bodyweight x 3
Bodyweight + 15kg (33) X 4
Bodyweight + 15kg (33) X 4
Bodyweight + 15kg (33) X 4
Bodyweight + 15kg (33) X 4
Bodyweight X 9

T Bar rows

Quite like these as well, though I feel I should be handling more weight on them. About 100 lbs more.

75 (165) X 7
75 (165) X 7
75 (165) X 6
75 (165) X 6
75 (165) X 6

Bench Press

Some people about today, so able to ask for a spot. Unfortunately the second guy I asked was unable to keep his fingers off the bar despite clear requests to the contrary.

100 (221) X 4
120 (265) X 2
130 (286) X 2
140 (308) X 4
145 (319) X 3
145 (319) X 3
120 (265) X 9

Shoulder rehab - overhead press

I have what I assume is a rotator cuff issue, so I've been steering well clear of direct shoulder work, but thought it was about time to try it out. Discovered I had no slow-twitch fibres at all in my delts.

20 (44) X 20, 20, 20.

Cuban rotations

Some
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230 strict press @ 220; bodyweight+187 X 4 dips @ 180; 403 front squat @ 210; 10 000 push-ups.

Ignoring irrelevant credentials since I was 17.
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