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Old 02-09-2012, 02:58 PM   #391 (permalink)
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had to chuckle at how you just "ended up in the gym"

5 sets of rows would definitely have me headed to the puke buckets.

Nice bench as well. Now shut up and get some recovery done!!
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Old 02-09-2012, 03:19 PM   #392 (permalink)
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Loving those "what the hell am i doing here crushing it on an off day"-sessions, they tend to leave a mark LOL

Good work man! 100 for 13 is strong!
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Old 02-09-2012, 03:36 PM   #393 (permalink)
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Quote:
Originally Posted by markievicz View Post
yeah so ended up in the gym last night.
not a bit planned or organised...

worked off memory and tried to take it easy

Bench Press


Bench Press 531
[Goal] Actual
[80x5] 80x5
[90x5] 90x5
[100x5+] 100x13



Assistance

1.Bench: 5 sets of 10 (80kgs)
2.DB Rows : 5 sets of 10 (40kg DB)
3.Scullcrushers : 5 sets of 10 (30kg)


Notes

complete over training.
Strong work Mark! 100kg for 13 is strong and I dont even do DB rows so i know i would pass out from that amount of volume...lol
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Old 02-09-2012, 03:56 PM   #394 (permalink)
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Not only 100x13, but then followed by 80 5x10 great work Mark!
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Old 02-09-2012, 04:27 PM   #395 (permalink)
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Man you blitzed your chest today. Brilliant! I love the way you just carry on from where you left off pre-meet with a touch more intensity too by the looks of it.
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Old 02-10-2012, 03:20 AM   #396 (permalink)
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Quote:
Originally Posted by Squatter View Post
had to chuckle at how you just "ended up in the gym"

5 sets of rows would definitely have me headed to the puke buckets.

Nice bench as well. Now shut up and get some recovery done!!
thanks Jim , it was a nice session to be honest.

Quote:
Originally Posted by big_swede View Post
Loving those "what the hell am i doing here crushing it on an off day"-sessions, they tend to leave a mark LOL

Good work man! 100 for 13 is strong!
thanks for looking in Swede - i was happy with that alright, next time im looking for 14!

Quote:
Originally Posted by Mr.Silverback View Post
Strong work Mark! 100kg for 13 is strong and I dont even do DB rows so i know i would pass out from that amount of volume...lol
i like those high volume rows , in fairness they have helped the grip a lot for DLs

Quote:
Originally Posted by mab54 View Post
Not only 100x13, but then followed by 80 5x10 great work Mark!
thanks buddy!

Quote:
Originally Posted by Kuytrider View Post
Man you blitzed your chest today. Brilliant! I love the way you just carry on from where you left off pre-meet with a touch more intensity too by the looks of it.
lets hope i can keep it up!
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Old 02-10-2012, 03:24 AM   #397 (permalink)
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Legs night


lSquat 531
[Goal] Actual
[80x5] 80x5
[90x5] 90x5
[100x5+] 100x8


Assistance

1.Squats: 5 sets of 3 (125kgs)
2.Good Mornings : 5 sets of 10 (50kg)
3.Hanging Straight Leg Raise : 3 sets of 12
4.Weighted Crunch : 3 sets of 12 (40kgs)
5.Plank : 45 seconds on 45 seconds off x 3

Notes

legs were pretty tired heading in and lower back very tight from deadlifting the previous day. so didnt push it too much.
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Old 02-10-2012, 11:29 AM   #398 (permalink)
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Originally Posted by markievicz View Post
Legs night


lSquat 531
[Goal] Actual
[80x5] 80x5
[90x5] 90x5
[100x5+] 100x8


Assistance

1.Squats: 5 sets of 3 (125kgs)
2.Good Mornings : 5 sets of 10 (50kg)
legs were pretty tired heading in and lower back very tight from deadlifting the previous day. so didnt push it too much.
Easy for you to say. 10 total sets of squats and deadlifts would kill me.
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Old 02-10-2012, 11:41 PM   #399 (permalink)
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Even with tired legs a very strong night Mark!
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Old 02-11-2012, 04:48 AM   #400 (permalink)
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good work al,

we must fit in a session in eire og some evening soon
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