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Old 12-18-2013, 07:37 PM   #1671
BendtheBar
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Get well bud.
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Old 12-22-2013, 03:07 PM   #1672
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Week 3 - Bench Press

Foam roll and band stretches

Bench press
Bar x 20
60kgs x 6
80kgs x 6
100kgs x 6
110kgs x 6
120kgs (265lbs) x 6 with 2 count pause on last rep

Explosive pull ups
12 singles combined overhand and underhand grips

Triceps pushdowns
Light band x 40, 30, 30

Superset

Hammer curls
10kgs x 3 sets of 20 per side

Finally starting to feel human again. Still a bit congested but felt damned explosive on bench despite sickness and some lost bloat/size

Will do a filler session before Xmas and then hit Squat/DL on Friday and bench on Sunday.
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Old 12-23-2013, 12:27 AM   #1673
ravimolasaria
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Quote:
Originally Posted by LtL View Post
Week 3 - Bench Press
Bench press
Bar x 20 60kgs x 6 80kgs x 6 100kgs x 6 110kgs x 6
120kgs (265lbs) x 6 with 2 count pause on last rep

Explosive pull ups 12 singles combined overhand and underhand grips
Triceps pushdowns Light band x 40, 30, 30
Superset
Hammer curls 10kgs x 3 sets of 20 per side
Glad to see you train again big Al ... Good session to start with ... keep up the great work buddy ...
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Old 12-23-2013, 10:25 AM   #1674
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Real sweet raw bench rep work Al! Lets hope the rest/recovery will serve you well in the long run!

I am doing an OHP session on Tuesday afternoon, and then have a Turkey feast Xmas eve, and then another at the in-laws Christmas day at noon, and then another at my Brother's house at night!

Hope you and your family have the best Christmas mate!
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Old 12-23-2013, 10:28 AM   #1675
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Thanks guys.

Merry Christmas to all.
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Old 12-23-2013, 09:41 PM   #1676
BendtheBar
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is getting skinny(ish)
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Thanks guys.

Merry Christmas to all.
Same to you and yours.
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Old 12-24-2013, 02:03 AM   #1677
TomGJD
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Merry Christmas man!
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Old 12-24-2013, 02:05 AM   #1678
Hunterace
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Quote:
Originally Posted by LtL View Post
Week 3 - Bench Press

Foam roll and band stretches

Bench press
Bar x 20
60kgs x 6
80kgs x 6
100kgs x 6
110kgs x 6
120kgs (265lbs) x 6 with 2 count pause on last rep

Explosive pull ups
12 singles combined overhand and underhand grips

Triceps pushdowns
Light band x 40, 30, 30

Superset

Hammer curls
10kgs x 3 sets of 20 per side

Finally starting to feel human again. Still a bit congested but felt damned explosive on bench despite sickness and some lost bloat/size

Will do a filler session before Xmas and then hit Squat/DL on Friday and bench on Sunday.
Great work Al! Strong session, and good to hear your feeling better!
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Old 12-24-2013, 02:24 AM   #1679
markievicz
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Good work Al, merry Christmas to you and the family
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Old 12-24-2013, 02:45 AM   #1680
ravimolasaria
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Wanted to be as strong as a polar bear ...
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Join Date: Feb 2012
Location: India
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Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Whatever makes me strong
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Reputation: 908341
ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!
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Wishing merry Christmas to you and your family ...
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