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Old 01-08-2013, 08:58 AM   #1211
Hunterace
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Quote:
Originally Posted by markievicz View Post
Tuesday 8 Jan 2013

Deadlift
170kg x 3 – 5sets

Pendlay Row
65kg x 8 – 5sets

Pull Ups
BW x 5 – 6sets – Total 30

Weighted Cable Crunch
+55kgs x 20 – 3sets


Notes
Run of the mill session.
Nothing to see here , move along in an orderly fashion!
Great workout Alan! Nothing to see? I see some strong work bud, keep it up!
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Old 01-08-2013, 10:26 AM   #1212
Squatter
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Backwork doesn't get any better than that as far as exercise choice goes Alan. Awesome job.
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Old 01-08-2013, 09:09 PM   #1213
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Solid back work Al!
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Old 01-08-2013, 10:17 PM   #1214
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Great sesh!
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Old 01-08-2013, 10:45 PM   #1215
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Quote:
Originally Posted by markievicz View Post
Notes
Run of the mill session.
Nothing to see here , move along in an orderly fashion!
Ha.

All work is good work.
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Old 01-09-2013, 08:24 AM   #1216
markievicz
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Wednesday 9 Jan. 2013

Squats
60kg x 5
70kg x 5
85kg x 5
85kg x 5

Push Press
60kg x 5
65kg x 5
75kg x 5
85kg x 5

Pull Ups
BW x 5 - 6 sets – Total 30

DB Pullover
30kgx 10 - 3 sets

Hanging Straight Leg Raise
BW x 12 - 4 sets

Glute-Ham Raise
BW x 10 - 4 sets

Hyper Extensions
BW x 10 - 3 sets


Notes
Sweet lower back of exhaustion!
It’s a good pain though – for once!
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Old 01-09-2013, 08:39 AM   #1217
JordanK91
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Quote:
Originally Posted by markievicz View Post
Sweet lower back of exhaustion!
It’s a good pain though – for once!
Good stuff!

Last edited by JordanK91; 01-09-2013 at 11:52 AM.
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Old 01-09-2013, 10:44 AM   #1218
Squatter
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Awesome GHR's Alan!!
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My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
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Old 01-09-2013, 10:50 AM   #1219
emekajokammor
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Quote:
Originally Posted by markievicz View Post
[SIZE="3"]Sweet lower back of exhaustion!
It’s a good pain though – for once!
Haha! Good way to look at lower back tightness. I will have to remember this when i'm rolling on the floor of the gym! lol
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Old 01-09-2013, 12:35 PM   #1220
markievicz
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Quote:
Originally Posted by JordanK91 View Post
Good stuff!
Ah not really, just punching the clock here.



Quote:
Originally Posted by Squatter View Post
Awesome GHR's Alan!!
First time at these jim, santa left us a new machine , found them really tough....will have to have a think about when to fit them into my weeks work, today seems about right as its light squat day.....but rack pulls are on menu for tomorrow so we will see how the hammers and lower back is after todays messing around





Quote:
Originally Posted by emekajokammor View Post
Haha! Good way to look at lower back tightness. I will have to remember this when i'm rolling on the floor of the gym! lol
Appreciate you looking in lately emeka
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