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Old 08-11-2011, 10:15 PM   #131
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Default Legs

Leg Press - 160kg x 10, 280kg x 12, 320kg x 10, 360kg x 4-5. PB!
DB lunges (Death) - 22kg each hand x 10 ( each leg) x 10 x 10. ( 3 sets of 10 reps each leg).
Lying Leg Curls - 97.5kg x 12, 100kg (Max) x 8, 100kg x 9. PBR!!
Leg Extensions - 110kg x 12, 110kg x 10, 110kg x 10.
Seated Calf Raises - 80kg x 12-15 x 3.


Well, im exhausted. I had the best quad and hamstring pump ever.. to the point where i almost fell down in pain/exhaustion after lunges AND leg curls.. They are so brutal i almost left i was in so much pain but im glad i stayed and finished it off.

I gave it my all today and boy did i feel it.. I could hardly walk out of the gym.

Cya next week guys.

(PS - BOTH!! squat racks were being used the entire time i was there so i said **** waiting and did alternatives..)

PPS - Last few weeks iv been getting incredibly painful lower calf pumps.. They only happen when i start running / jumping etc and almost to the point where i cant walk! Not sure what to do but thats why i only did 1 set of calves today and a mediocre set at that
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Old 08-15-2011, 12:19 AM   #132
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Default Chest & Biceps

Decline BB Bench - 100kg x 12, 120kg x 8, 125kg x 5, 125kg x 4. PB!!
Incline DB Bench - 44kg x 9, 44kg x 3 + 3 assists.
Incline BB Bench - 80kg x 7-8, 80kg x 5-6
DB Flies - 22kg x 12, 22kg x 12, 22kg x 10. PBR!!

Chin Ups - +20kg x 8, +20kg x 7, +20kg x 7. +1 rep
BB Curls - 40kg x 12, 45kg x 6, 45kg x 6 > 40kg x 4. PB!!
Preacher Curls - 47.5kg x 8, 47.5kg x 5-6, 47.5kg x 4 > 27.5kg x 6. PBR!!
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Old 08-15-2011, 03:48 AM   #133
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Very strong.

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Old 08-15-2011, 04:55 AM   #134
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Awesome work Rob, great progress.
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Old 08-15-2011, 06:45 AM   #135
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Quote:
Originally Posted by LtL View Post
Very strong.

LtL
Thanks mate, im aiming to get a 140kg (3pps) bench VERY soon. I want it, i can taste it!
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Awesome work Rob, great progress.
Thanks Gaz, im having a ball training this year!!
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Old 08-15-2011, 08:11 AM   #136
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Originally Posted by Ripped64 View Post
Decline BB Bench - 100kg x 12, 120kg x 8, 125kg x 5, 125kg x 4. PB!!
Incline DB Bench - 44kg x 9, 44kg x 3 + 3 assists.
Incline BB Bench - 80kg x 7-8, 80kg x 5-6
DB Flies - 22kg x 12, 22kg x 12, 22kg x 10. PBR!!

Chin Ups - +20kg x 8, +20kg x 7, +20kg x 7. +1 rep
BB Curls - 40kg x 12, 45kg x 6, 45kg x 6 > 40kg x 4. PB!!
Preacher Curls - 47.5kg x 8, 47.5kg x 5-6, 47.5kg x 4 > 27.5kg x 6. PBR!!
PRs are on the menu today! Great job.
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Old 08-15-2011, 10:41 PM   #137
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Default Back

Had Jack3d for the first time today, only 1 scoop. I like it :thumbs_up:

Deadlifts - 60kg x 10, 100kg x 6, 140kg x 6 , 150kg x 6, 160kg x 2-3. PB!
WGPU (With 10kg attached) - 10, 7, 5. PB!!
DB Rows - 50kg x 12, 50kg x 12.
Wide Grip Seated Rows - #18 x 10, #18 x 8, #18 x 6 (Machine broke) .. Had to wait 3~ minutes while it got fixed. #20 (Max) x 6. PB!!
Hyperextensions (Warm down) - BW x 12, +20kg x 12, BW x 12.

Good workout, Deadlifts felt great.. 140kg went up like butter with good form! 150kg was good, getting that 6th rep was hard though! 160kg was difficult, first two reps were strong, third took all i had and form was slipping..

Finally back to weighted WGPU's thank god, love them :thumbs_up:
DB rows were the same as last week..
Seated rows are strong, maxed out the machine. More PB's :thumbs_up:
Hyperextensions were done because my lower back had a major pump still and i was just trying to stretch it out before i left.

Good workout overall. (P.S - No straps at all today, grip strength is on fire :flex
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Old 08-16-2011, 04:04 AM   #138
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Nice deadlift PB.

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Old 08-17-2011, 07:39 PM   #139
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Default Shoulders/Triceps/Traps

DB Shoulder Press - 34kg x 8, 34kg x 7+2 assists, 34kg x 6 PB!!
DB Front Raise - 18kg x 12, 18kg x 12, 18kg x 12. PBR!!
DB Lateral Raises - 16kg x 12, 16kg x 12, 16kg x 12. (Equal PB)
Reverse Flies - 91kg x 12, 91kg x 12, 96kg x 12. PB!!

Dips - + 45kg x 7, +45kg x 4 / +40kg x 4, +40kg x 6. PB!!
SkullCrushers - 50kg x 10, 50kg x 8.
Tricep Pulldown - 50kg x 12, 50kg x 12, 50kg x 8. PBR!!

BB Shrugs - 180kg x 20, 180kg x 12, 200kg x 11, 100kg x 25.

Epic workout, felt strong :lifter:

Almost everything gained some reps or weight and reps.
Shoulder Press reps were ALOT cleaner this week, they went up like butter with great form and i felt so much stronger on them compared to last week.

Dips are getting stronger, i hope to be getting 6+ reps @ 50kg soon enough.
Skullcrushers form was WAYY better today than last weeks, dont mind losing a few reps for better form :thumbs_up:

Shrugs were fun, i love loading 4+ plates on the bar and watching people stare at me as if il die

Legs tomorrow, my god i hope i dont get the DOMS i had last week
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Old 08-21-2011, 08:44 PM   #140
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I did legs Friday, it was a good session i had such a pump in my legs i almost cried in pain after a 20 rep superset of leg curls and leg ext.

Im going to slightly adjust my workouts in that Bench Press (Only BB, Not DB), Deadlifts, Squats & BB Military Press will be done with a heavy heavy weight (For me) and il aim to get 2-3 reps.. as my main goal for those lifts currently are to gain strength to eventually branch out into powerlifting. All assistance work will still be for building muscle, but the big 3 will be for strength.
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