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Old 10-27-2012, 04:05 AM   #201
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Originally Posted by BendtheBar View Post
Can't go wrong with squats and lunges.
Thanks Steve, the lunges really kill me.. 16 steps feels like cardio

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Originally Posted by Kuytrider View Post
Well done on the squat PR and those rack pulls = win
Thanks Kuyt,
The rack pulls are a nice change from deadlift
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Old 10-27-2012, 04:12 AM   #202
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24/10/12

Flat Dumbbell Bench Press - 38kg x7, 6, 6, 5. 40kg x4, 3, 3.

Close Grip Bench Press - 60kg x8, 70kg x5, 80kg x2

Flyes - 18kg x8 (4 sets)

Skull Crushers s/s CGBP Ez Bar 30kg

Tricep Pull Downs 28kg x10 x3 sets
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Old 10-27-2012, 04:15 AM   #203
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25/10/12

Military Press - 30kg x20, 40kg x10, 45kg x8, 50kg x8, 55kg x5, 40kg x10

Arnold Press - 20kg Dumbbells x8 (4 sets)

Dumbbell Shoulder Press - 24kg x8 (3 sets) 30kg x5 (2 sets)

Lateral Raises - 10kg x12 (4 sets)

Dumbbell Shrugs - 40kg x12 (4 sets)
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Old 10-27-2012, 04:19 AM   #204
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26/10/12

Wide Grip Pull Ups - 6,6,5,5

Barbell Rows - 80kg x8, 8. 90kg x8, 8. 95kg x8

Dumbbell Rows 40kg x8 (4 sets)

Cable Rows - 90kg x10 (5 sets)

Lat Pull Down - 85kg x6 (3 sets)

Bicep Work
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Old 10-27-2012, 08:21 AM   #205
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Consistently churning out great numbers ... good going JK ...
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Old 10-27-2012, 08:49 AM   #206
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Good work jord, how is the shoulder after all that pressing?
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Old 10-27-2012, 09:01 AM   #207
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Consistently churning out great numbers ... good going JK ...
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Good work jord, how is the shoulder after all that pressing?
Thanks lads..

Shoulder held up reasonably well.. seemed to loosen up once i started some light military pressing..

Felt some pain in my last set of military pressing, dumbbell shoulder pressing and close grip bench pressing..
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Old 10-27-2012, 10:17 AM   #208
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Great work. I see you did consecutive days of pressing work. How did you feel on day 2? I often find that my triceps are fried!
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Old 10-27-2012, 10:28 AM   #209
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thanks Kuyt

Triceps got a good bashing but they needed

I find that too much pressing leaves me with sore elbows though
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Old 10-27-2012, 02:48 PM   #210
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26/10/12

Wide Grip Pull Ups - 6,6,5,5

Barbell Rows - 80kg x8, 8. 90kg x8, 8. 95kg x8

Dumbbell Rows 40kg x8 (4 sets)

Cable Rows - 90kg x10 (5 sets)

Lat Pull Down - 85kg x6 (3 sets)

Bicep Work
Good session JK, wide lats!!
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