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RE: The Return of the jedi - May 7 2008 11:12:34
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jedi
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Back
Warm-up
Abs
Wide Grip Chins
BW +10kg x 8 (10 was not on the cards)
BW +10kg x 8
BW x 8
Lat Pulldown
pin10 x 12
pin11 x 10
pin12 x 8
Close Grip Row
pin11 x 12
pin12 x 10
pin13 x 8
Close Grip Pulldown
pin10 x 12
pin11 x 10
pin12 x 8
Oly Bar Curls
40kg x 12/ 45kg x 10/ 45kg x 8
45deg Preacher bench
30kg x 8 3 sets
90deg Preacher Bench
15kg x 10 (3 sets)
Dumbell drop sets to finish
20kg-15kg-12kg
Really rating the dumbbell drop sets, done extremely strict, they are blasting the bi's at the end of the workout. There is a definite change in size and shape in just 2 weeks.
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RE: The Return of the jedi - May 8 2008 16:56:24
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jedi
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Grandad's shorts surface again.
Victory at Tobruk predicted.
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RE: The Return of the jedi - May 8 2008 21:23:03
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daKensta
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do you play rugby? 
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RE: The Return of the jedi - May 9 2008 8:45:03
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jedi
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I used to.
The lumps still show then.. 
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RE: The Return of the jedi - May 9 2008 8:48:11
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jedi
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Thursday legs
Squat
60kg x 20 80kg x 15 100kg x 12 120kg x 10 130kg x 3 
Leg Press
190kg x 15 230 x 12 270 x 10
Leg Ext.
pin5 x 12
pin6 x 10
pin7 x 8
Ham Curls
45kg x 10 (4 sets)
seated calf raises to finish.
Tried the 130 on for size.
Didn't like it.
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RE: The Return of the jedi - May 9 2008 23:19:48
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jedi
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Friday shoulders.
Lots of isolations both dumbbell and cable.
Was planning to do some light dumbbell pressing but shoulder said no thanks.
Had a bash at some heavy bench instead.
3 x 100
2 x 120
1 x 125 
Was pleased with that and I think it's a PB.
Course if I wasn't such a big fat BOY-AH-SAY-BOY chicken I would've had a go at the 130 that was already on the bar instead of toning it down to 125. Wise after the event, 20/20 hindsight etc etc.
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RE: The Return of the jedi - May 10 2008 0:58:50
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daKensta
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quote:
ORIGINAL: jedi
Squat
60kg x 20 80kg x 15 100kg x 12 120kg x 10 130kg x 3
bench
3 x 100
2 x 120
1 x 125
good to see some bigger numbers going up
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5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: The Return of the jedi - May 11 2008 12:23:41
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ChrissieG
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Again, ....widen the door frames for those shoulder caps!!!
Mr Jedi, ta for your hilarious support over the past few weeks! Keep me laughing until my BNBF regional in four weeks time babe, am relying on your judicious use of wit and cut and paste skills to help me hopefully place!
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RE: The Return of the jedi - May 12 2008 8:16:11
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RACK
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Shoulders looking good in the pic mate
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RE: The Return of the jedi - May 12 2008 8:38:50
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jedi
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quote:
ORIGINAL: ChrissieG
Again, ....widen the door frames for those shoulder caps!!!
Mr Jedi, ta for your hilarious support over the past few weeks! Keep me laughing until my BNBF regional in four weeks time babe, am relying on your judicious use of wit and cut and paste skills to help me hopefully place!
It has been an absolute pleasure.
Reading of your cardio marathons has definitely helped me do at least .....some of my own.
I would say I will kick your butt from here to the BNBF
...but you don't appear to have one anymore.
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RE: The Return of the jedi - May 12 2008 8:40:07
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jedi
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quote:
ORIGINAL: RACK
Shoulders looking good in the pic mate
Cheers mate.
They aren't looking quite as half-a-football as I'd hoped but they do seem to be responding to the extra sets.
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RE: The Return of the jedi - May 12 2008 8:44:11
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jedi
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Weekend cardio
Saturday:
10mile cycle
Sunday:
15mile cycle
Both were nice and steady, judicious use of gears to keep it spinning rather than the usual max. effort in high gears.
Slow but much more enjoyable.
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RE: The Return of the jedi - May 12 2008 10:39:25
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ChrissieG
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I have a leeeetle butt still Mr Jedi!!!!
Is that a phone box I see in the garden????? Are you secretly Clark Kent, or perhaps more interestingly, Dean Cain???
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RE: The Return of the jedi - May 12 2008 23:18:45
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jedi
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Phone box!
How you could mistake a superior jedi construction inc. summer house for a phone box is beyond me.
If it was a phone box I would go in looking like Lex Luthor and come out with my pants on my head.
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RE: The Return of the jedi - May 12 2008 23:36:53
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jedi
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The must-get-tears have been letting me down quite regularly over the last few weeks with only one or the other in attendance. I don't mind that much, I mean it's not compulsory. Then again it has been getting on my t!ts Anyway they both cried off tonight and I was driving in feeling a bit demotivated etc. Shouldn't have worried as I ended up tagging along with 2 others. With jedi as the runt of the litter. Think this meant I got sudden adrenaline rush and hope-i-don't-make-a-t!t of myself syndrome which fuelled a good workout.
Bench
Warm-up
Incline situps with 15kg
Rope crunches
Flat bench
60kg x 15 80kg x 12 100kg x 10 100kg x 7
Incline Dumbbell Flies
40lb x 12 40lb x 15 40lb x 10 +drop for 35lb x 7
Incline Bench
60kg x 12 80kg x 10 80kg x 10
BW Dips
15
12
10
Bench Dips
BW +80lb x 10 + BW x 7
BW +100lb x 10 +BW x 5
BW +100lb x8 +BW x 7
Pushdowns
Stack plus 50lb x 10 + drop halfway up stack x 5 (3 sets)
Great workout, really enjoyed it.
The tenth rep on 100 had spotter's fingers on bar but he swears he only touched it and I am counting it so tough
They showed me narrower grip on incline bench which made repping 80kg easy and I would have definitely gone heavier but they were keen to keep it a high rep workout. I surprised myself a bit on the dips as haven't done them for ages and the bench dips by matching their weight additions. I didn't like the super heavy pushdowns (they used 2 x 50lb dumbbells) as I thought form was poor but other than that really enjoyed myself. They offered to do the same for back and bi's tomorrow and to be honest I am sorely tempted to run away with their circus and leave the others jedi-less.
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RE: The Return of the jedi - May 12 2008 23:46:24
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daKensta
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quote:
ORIGINAL: jedi
Flat bench
60kg x 15 80kg x 12 100kg x 10 100kg x 7
woot!  
well done sir.
the only way is up!
baby 
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5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: The Return of the jedi - May 13 2008 9:09:52
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jedi
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quote:
ORIGINAL: daKensta
quote:
ORIGINAL: jedi
Flat bench
60kg x 15 80kg x 12 100kg x 10 100kg x 7
well done sir.
Only took six months to add that final rep 
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RE: The Return of the jedi - May 13 2008 10:26:04
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Incredible Bulk
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Looking pretty stocky in that pic, how tall are you?
time to bump the bench up or are you aiming for 2 sets of 10 reps?
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RE: The Return of the jedi - May 13 2008 10:59:21
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jedi
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quote:
ORIGINAL: MMA Guy
Looking pretty stocky in that pic, how tall are you?
I am a smidge under 5'10" although this is generally hotly contested
...especially by taller females 
To be honest I think I'm shrinkiiiiiiiiiiiinnnnnggggg
As for the bench, the aim on the reps day is definitely for two sets of 10+ on 100kg but I also do some 1's and 2's on Thursday or Friday where I would hope to crack 130kg this summer for a single.
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RE: The Return of the jedi - May 13 2008 11:08:48
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RACK
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From: Oooop North
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Same height as me mate 
I like the plan you have with the 1's and 2's with the bench. Might have to give that a try myself
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quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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