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Old 10-09-2012, 01:12 PM   #11
DanLuckett
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Tuesday

Max Bench night


All in kgs as usual

Close grip bench (index at the smooth)
bar x 10
60 x 10
80 x 10
100 x 6
120 x 3
belt and wrist wraps
135 x 1
145 x 1
155 x 1
162.5 x 1
shut it down. solid last set. didnt want to push it any further

Flat db press
50 x 10
50 x 10
50 x 8

Incline db press
26 x 25
26 x 25
26 x 20

Pushdowns
50 total reps

Machine Flyes
3 sets of 10

Machine dips
3 sets of 15

Good solid session. Good graft in as always. I have missed the close grip and im looking forward to pushing that up
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Old 10-09-2012, 01:30 PM   #12
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Strong close grip. Was that a PR?
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Old 10-09-2012, 01:52 PM   #13
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Strong close grip. Was that a PR?
Thanks.... No not a PR, My best single with a close grip is 165 and 155 for a triple. Hopefully hitting those numbers in a few weeks.
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Old 10-09-2012, 01:52 PM   #14
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Nice presses.

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Old 10-10-2012, 10:42 AM   #15
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Wednesday - 10/10/12

Assistance day - Back, Biceps and grip


DD pulldowns -
2 warm up sets
100kg x 2 x 12 reps

Straight bar wide pulldowns
No warms ups
90kg x 3 x 12 reps

Close pulldowns
Again no warm ups
80kg x 3 x 12 reps

Fat bar bent over rows
No warm ups
70kg x 3 x 10 reps

Seated rows
No warm ups
100kg x 3 x 15 reps

Fat bar curls
2 warm up sets
45kg x 3 x 10 reps

Cable EZ curls
No warm ups
pin 9 x 3 x 15 reps

Single arm cable curls
No warm ups
pin 5 x 3 x 12
pin 4 x 1 x 15
pin 3 x 1 x 10

EZ bar curls
40kg x 20
50kg x 20
60kg x 10
50kg x 10
40kg x 10

Hammer bar curls
50kg x 1 x 23 (complete failure here)

SWOLE session today. Felt great
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Old 10-10-2012, 10:54 AM   #16
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Strong and long. Nice beat down.
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Old 10-11-2012, 12:57 PM   #17
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Thursday 11/10/2012

Squat and Deadlift Training


All sets in KGs as always
20 x 20
20 x 20
60 x 20
60 x 20
100 x 3
140 x 3
180 x 3
200 x 1
Jumped into an old loose single ply Inzer hardcore squat suit
190 x 3
200 x 3
210 x 3
220 x 3
230 x 3

Stiff Leg Deadlifts
60 x 3
100 x 3
140 x 3
180 x 1
200 x 1
215 x 1
230 x 1

Leg extensions
2 sets to warm up
100kg x 4 x 15

Overall a good session. Wont be long before I'm breaking some PB's again.

Last edited by DanLuckett; 10-11-2012 at 01:00 PM.
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Old 10-11-2012, 06:07 PM   #18
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Originally Posted by DanLuckett View Post

Overall a good session. Wont be long before I'm breaking some PB's again.
That's the spirit DL. Smash!
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Old 10-12-2012, 03:10 AM   #19
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Welcome along Dan
Some big numbers so far , looking forward to seeing you smash some PRs in the near future
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Old 10-12-2012, 04:32 AM   #20
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Strong numbers.

Al
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