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Old 08-21-2012, 11:40 AM   #5471
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Quote:
Originally Posted by Kuytrider View Post
Nice work LtL. You mix high and low rep stuff really well. Your conditioning must be improving as a result.
Thanks man. Becoming less of a fatty is also helping my conditioning

Quote:
Originally Posted by ravimolasaria View Post
Very strong Front Squats LtL ... going great ... keep lifting buddy ...
Thanks Ravi.

Al
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Old 08-21-2012, 01:29 PM   #5472
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Strong front squats. Nice work keeping on top of the extra sessions too.
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Old 08-21-2012, 01:58 PM   #5473
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Thanks J. The extra sessions are good fun and if nothing else they make me think about my weak points as they are usually sore

Al
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Old 08-21-2012, 02:47 PM   #5474
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Was that a work gym lunch session?
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Old 08-21-2012, 03:52 PM   #5475
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Yeah. I'm working around the idiots and getting some good stuff done. Will try to get two more sessions done this week.

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Old 08-22-2012, 04:16 PM   #5476
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EXTRA

Rolling for upper body and stick work for triceps
Hip mobility stretches

Double super mini bands
Lying leg curls
4 sets of 20

Single arm seated rows
Single super mini
4 sets of 20 per arm

Al
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Old 08-22-2012, 04:19 PM   #5477
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Good that you keep getting the extra sessions in Al!
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Old 08-22-2012, 04:28 PM   #5478
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Now my conditioning is up I can handle a lot more work. I feel like I need to hit these extra sessions to make me feel like I'm getting enough in. Big change from me just doing three sessions per week and barely having energy for assistance a year ago when Mini had just arrived and stolen any chance of more than 4 hours sleep per night

Al
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Old 08-22-2012, 04:52 PM   #5479
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Quote:
Originally Posted by LtL View Post
Now my conditioning is up I can handle a lot more work. I feel like I need to hit these extra sessions to make me feel like I'm getting enough in. Big change from me just doing three sessions per week and barely having energy for assistance a year ago when Mini had just arrived and stolen any chance of more than 4 hours sleep per night

Al
I know the feeling, Ive cut down my sleep from 8+h to 4-6 hours the last 6 months (4 small kids...) but somehow Ive got used to it now and still can train almost as much as I want. Dead tired most days though
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Old 08-23-2012, 04:27 PM   #5480
LtL
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Join Date: Jan 2010
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Reputation: 455740
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DYNAMIC EFFORT BENCH PRESS

Walked to gym

Speed bench against double choked short super minis
All warm-ups done with alternating grips
Bar for 3 sets
Add bands
Bar for 3 sets
50kgs for 3 sets
Working sets
75kgs for 3 sets of 3 with narrow grip
75kgs for 3 sets of 3 thumbs from the smooth
75kgs for 3 sets of 3 POR
All done with 45seconds rest
Add 3 board
Thumbs from smooth
Bands still on
100kgs x 3
115kgs x 3
125kgs x 3

Dumbell pressing with slingshot
Palms facing in
Tried incline pressing
36kgs x 10
Too awkward
Flat pressing with palms in
36kgs for 2 sets of 20

Underhand high row machine
2pps x 10
2.5pps x 10
3pps for 2 sets of 10 PB for volume at this weight

Triceps pushdowns with Fat Gripz
9plates x 20
12plates x 20
12p x 15
12p x 12 PB for volume I think

Great session tonight felt strong and energetic which bearing in mind Mini has woken me up at around 6am for the past week and I was starving. Still getting leaner, my work trousers barely fit me any more. Scale is moving down slowly so should be right where I need to be come the end of November.

Strong triceps focused work tonight. Lots of volume and bench moved pretty well for the high tension and narrow grip. Was also trying to stop the bar just above my chest and turn it around with triceps and lats. Form and set-up felt strong. Good times. Followed it up with some heavier stuff and then lots of volume. Overall a good session. Extra sessions seem to be paying dividends as set assistance PBs for both lat and triceps isolations. One step closer.


Al

Last edited by BendtheBar; 08-24-2012 at 06:39 PM.
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