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Old 12-17-2012, 03:55 PM   #1081
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Mon - Squat/Bench
Tue - Upper Back/Abs
Wed - Dead/Press
Thu - Squat/Bench
Fri - Upper Back/Abs
Sat - Dead/Press
Smash it JT. Big numbers in 2013.
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Old 12-18-2012, 12:44 PM   #1082
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Originally Posted by BendtheBar View Post
Smash it JT. Big numbers in 2013.
Cheers. I wouldn't bet on that ha, but I am gonna have some fun.

18/12/12 - Upper Back & Abs

DB Rows
42kg x 8
52kg x 8
62kg x 8

BB in Corner Single Arm Row
20kg x 20
Experimenting to figure a replacement for DB rows as my DB handles are too short and spinlocks are a bitch.

EZ Curl Bar Banded Lat Pulldown
Doubled Small (ss) x 20,20,20

Ab Wheel/Band External Rot.
BW Knees/Mini x 15/20, 15/15, 12/15

Nice and easy. Loaded the DB's with 10kg's as I don't have long enough bars for the 5kg plates to reach a decent weight, they're a little too big but should do. Never used anything over ~50kg for DB rows. Need to get some longer handles and see if I can load up 100kg.

Reckon I might be able to handle some light pulls tomorrow, maybe sumo, more upright so less pressure on the front torso and I'm weaker anyway so limited weight.
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Old 12-18-2012, 04:57 PM   #1083
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Good idea on that BB row! Yeah, spinlocks are a pain in the a**.

Great work JT. Big stuff in 2013, no question.
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Old 12-18-2012, 07:22 PM   #1084
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Heavy rows
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Old 12-19-2012, 12:06 PM   #1085
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Good idea on that BB row! Yeah, spinlocks are a pain in the a**.

Great work JT. Big stuff in 2013, no question.
Ye I'll be using that when I get back to uni as the DB's only reach 40kg.

Thanks Mike.

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Heavy rows
Not heavy enough, just easing in.


19/12/12 - Deadlift & Press

Sumo
90kg x 6
100kg x 6
110kg x 6
120kg x 6
130kg x 6
140kg x 6

BTN Push Press
30kg x 8
35kg x 8
40kg x 8
45kg x 8
50kg x 8

Tricep Rope Pushdown
Doubled mini x 35,35,35

Best I've ever felt pulling sumo and better numbers than I expected, still basically going through the motions.

First time BTNPP, a keeper for sure.
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Old 12-19-2012, 04:04 PM   #1086
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Best I've ever felt pulling sumo and better numbers than I expected, still basically going through the motions.
Glad to hear it. I'm going to smash some sumos in your honor tonight.
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Old 12-20-2012, 01:00 PM   #1087
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Glad to hear it. I'm going to smash some sumos in your honor tonight.
Well and truly smashed.

20/12/12 - Squat & Bench

Front Squat
40kg x 6
60kg x 6
70kg x 6
80kg x 6
90kg x 6

Incline Bench
40kg x 8
50kg x 8
55kg x 8
60kg x 8
65kg x 8
70kg x 8

Reverse Curls
20kg x 15,15,15

Two exercises I haven't done in years that I've never liked a great deal but turns out I really enjoyed them tonight.

Still plenty left in the tank, building a little extra volume in with the work ups. Maybe add a second set next week or just push the top set to slightly higher intensity.

My tri's keep going to jelly at lockout, need to get used to benching again. Inclines are painless across the rib cage so might stick with them for now.

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Old 12-20-2012, 01:11 PM   #1088
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Nice to switch it up.... Def stick with the inclines for a time if they are pain free.
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Old 12-20-2012, 06:25 PM   #1089
BendtheBar
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Good combo JT. Smash on man.
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Old 12-21-2012, 12:09 PM   #1090
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Originally Posted by markievicz View Post
Nice to switch it up.... Def stick with the inclines for a time if they are pain free.
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Good combo JT. Smash on man.
Cheers, itching to lift something heavy right now.

21/12/12 - Back/Abs

BB Shrugs
130kg x 8,8,8

DB Rows
42kg x 15,15,15

Band Abs Between sets
Doubled light x 10
Doubled mini x 20,20,20,20,20

Nice and easy. Abs are the only thing that have ached all bloody week so nothing strenuous for them today.
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