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Old 06-17-2012, 01:37 PM   #911
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Guns

Notes: Dead tired today, hit 1h of gunz and abz. Good to get this work done on a seperate day so I dont have to think to much about it during the other training days.

EZ Curl
10x40kg
8x50kg
8x52.5kg
8x55kg

Oly bar curls, in the squat rack
3x8x40kg

DB Hammers
5x21kg
5x26kg
8x16kg
Finisher - 11kgx50-70 reps

JM Press
10x40kg
10x50kg
10x55kg

Dips
2x8 bw

OH tri isolation machine
4x5-10

Cable pushdowns
4x10
1xfailure to finish

BW Abs
Inc Situps 4x10
Ceunch 4x10
Leg Raises 4x10

I really want to squat tomorrow but might give it one more day to recover after deadlifts yesterday, well see. Have a good week MAB!

My back is dead tired
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Old 06-17-2012, 01:47 PM   #912
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Gunz!!

Nice work swede, awesome volume
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Old 06-17-2012, 02:05 PM   #913
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Rest up and eat big Swede.
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Old 06-17-2012, 03:01 PM   #914
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solid work out; keep it up mate
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Old 06-17-2012, 03:05 PM   #915
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Thanks. Lots of rest coming up. I got 2 weeks vacation starting from tomorrow, and all I have planned is to eat, lift, take care of the family and do fun things.
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Old 06-18-2012, 03:03 PM   #916
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18/6 -Lower

Notes: Progress continues, very good training today. Squats were awfull in terms of conditioning. First 4 reps of each set was very light and fast, then hit a wall and after 8 I was down huffin and puffin.
Deadlifts were spot on, very tight and powerfull.

Squat, ATG
5x120kg
8x120kg
8x120kg
8x120kg
8x120kg *Post Injury Rep PR

Low Rack Deadlift V/s blue band
3x125kg+BT
3x145kg+BT
1x185kg+BT
1x200kg+BT -PR
0X210kg+BT

I guess 50-60kg BT at top.


Assistance
Cable Squat 2x10
Hack Squat 2x20
Leg Extension 2x20
Adductors 3x10
Abductors 3x10
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Old 06-18-2012, 03:07 PM   #917
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Great work, Swede!
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Old 06-18-2012, 09:45 PM   #918
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Good to see the squat conditioning coming back, no better cardio then high rep squats!
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Old 06-19-2012, 03:55 AM   #919
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Thanks tank. Mab, I agree but I still hate it:-)
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Old 06-19-2012, 06:55 AM   #920
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Ugh...so many reps...

Sweden did very well for itself in the IPF competition this weekend! The ladies were very impressive.
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