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Old 06-20-2012, 04:19 PM   #21
DanB
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RIGHT. chest. layed the weak yet sturdy base to the rest of my battle.

flat bench -
bar x30
60 x10
80 x10
100 x2 .. very dissapointed but im sure it will come back, hard work ahead!
90 x5
80 x5 with a 2 second pause around 1cm off chest.. powerful positive
80 x5 with 2 sec pause at 1cm from chest.. powerful positive
80 x5 ^ as above
80 x8

incline smith press - weak but felt good.. the numbers will come -weight not including bar
bar x30
47.5 x20
87.5 x2 .. not my greatest moment
67.5 x6
67.5 x6
67.5 x6
67.5 x6

dips -
bw x
15
13
10

peck deck high rep triple drop set..
high rep triple dropset on machine press..

Done.

Even though the numbers were.. #@&% it felt good and the most important thing is that i beat these numbers next time!

Diet today -
meals -
1-130g tuna, 2 pieces wholemeal toast, 1 banana, 1 scoop whey
2-2 scoops whey
3-200g chicken, 100g rice, spinach
4-cnp meal replacement
5-250g chicken, 100g rice, spinach, 1 apple
6-cnp meal replacement

to bump kcals up within the next few weeks i will be using this but adding another whole food meal where meal 6 is and having the cnp pre bed.
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Old 06-20-2012, 06:19 PM   #22
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Quote:
Even though the numbers were.. #@&% it felt good and the most important thing is that i beat these numbers next time!
Yes it is. One more rep.
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Old 06-21-2012, 01:08 PM   #23
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Pic from about 20-30 mins post chest w/o last night..
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Old 06-21-2012, 01:16 PM   #24
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Been a long day at work today lifting sand bags and generally been on my feet all day.. just recouperating now ready to hit back at 8:30! .. wish me luck!
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Old 06-21-2012, 01:24 PM   #25
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Originally Posted by DanB View Post
Pic from about 20-30 mins post chest w/o last night..


Good luck and smash the workout.
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Old 06-21-2012, 02:50 PM   #26
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Quote:
Originally Posted by DanB View Post
RIGHT. chest. layed the weak yet sturdy base to the rest of my battle.

flat bench -
bar x30
60 x10
80 x10
100 x2 .. very dissapointed but im sure it will come back, hard work ahead!
90 x5
80 x5 with a 2 second pause around 1cm off chest.. powerful positive
80 x5 with 2 sec pause at 1cm from chest.. powerful positive
80 x5 ^ as above
80 x8

incline smith press - weak but felt good.. the numbers will come -weight not including bar
bar x30
47.5 x20
87.5 x2 .. not my greatest moment
67.5 x6
67.5 x6
67.5 x6
67.5 x6

dips -
bw x
15
13
10

peck deck high rep triple drop set..
high rep triple dropset on machine press..

Done.

Even though the numbers were.. #@&% it felt good and the most important thing is that i beat these numbers next time!

Diet today -
meals -
1-130g tuna, 2 pieces wholemeal toast, 1 banana, 1 scoop whey
2-2 scoops whey
3-200g chicken, 100g rice, spinach
4-cnp meal replacement
5-250g chicken, 100g rice, spinach, 1 apple
6-cnp meal replacement

to bump kcals up within the next few weeks i will be using this but adding another whole food meal where meal 6 is and having the cnp pre bed.
Alot of work done. Boom.
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Old 06-21-2012, 04:33 PM   #27
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Thank you both!

The gym I was at tonight was more of a fitness gym.. wasnt very impressed..

Hit back -

wide chins -
8
6

pull ups - slow, full range.. as they should be
15
14
12
5

barbell rows -
60kg x20
100kg x8
100kg x6
only 2 working sets heavy(for me) on barbell rows.. will make tracking my progression on the 2 sets easier over the weeks.

powercleans - 20 seconds rest between sets.. felt like cardio! drowning in sweat!
60kg x5
60kg x5
60kg x5


machine wide grip rows -
55kg x25
95kg x12
95kg x12
95kg x10

machine close grip rows -
45kg x20
80kg x10
80kg x10
80kg x10

hyperextension machine -
107kg x15
107kg x15
107kg x15

oblique twist machine -
5 sets 20 reps 50(number on the stack) resistance

SO tired after a long day but gave it death and looking forward to smashing these numbers next week.

at the beginning of next week i will be joining a new gym with a new training partner sharing the same goals (bigger stronger) he is also alot stronger than me which is great as it will motivste and push me even more for progression! will also be adding in deadlifts when joining this new gym as it has alot more equipment and room allowing me to do so without crawling over people and waiting for plates!..

Diet, abit strange but here we go -
Meal -
1- 130g tuna, 2 wholemeal toast, lettuce, 1 banana, 2 scoops whey
2- cnp meal replacement
3- 250g chicken, 100g rice, spinach
4- 2 scoops whey
5- 250g chicken, 100g rice, spinach, lettuce, 10 grapes, 1 banana
6- 2 scoops whey
7- cnp meal replacement

I know theres alot of liquid meals.. but... .. . i do what i can.. most of the time i dont have time to p:@@ so sitting down to eat meals most of the time is out of the question.
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Old 06-21-2012, 04:46 PM   #28
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lots of work going on, hope you enjoy the new gym and training partner.
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Old 06-21-2012, 05:03 PM   #29
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New gym sounds good Dan. Like the deadlift addition. And always good to have a decent training partner. They are hard to find.

Quote:
SO tired after a long day but gave it death and looking forward to smashing these numbers next week.
Gave it heck. Well done.
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Old 06-22-2012, 12:52 AM   #30
DanB
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Thanks guys. Triceps/ abs/ cardio tonight.. looking forward to it.
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