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RE: no more poncing around - 4 ponce free weeks - Mar. 13 2006 19:20:45
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boar
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well done on the 4 weeks non poncing !!!
keep it goin !
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RE: no more poncing around - 4 ponce free weeks - Mar. 14 2006 22:47:07
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daKensta
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quote:
well done on the 4 weeks non poncing !!!
cheers jonny 
quote:
keep it goin !
I AM A MACHINE
tues 14th march
squat: 50x5, 70x3, 90x3, 102.5x3, 112.5 3x3, 90x8, 80x10
calf raise: BW to failure
squat fine. first set of 112.5 felt p1s5 easy, then I realised it was only 102.5 
I'm going to try doing calves 3x a week, one set per day, see what happens....
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5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - 4 ponce free weeks - Mar. 16 2006 22:41:18
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daKensta
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wed 16th march
seated DB press: 28kg x3, x4, x3, 25kg x6, 20kg x8 
inc db bench: 28kg x6, x5, x5, 20kg x9
tri bar ext: 30kg x2
chest shrug: 90kg 3x8
front/side raises: 7.5kg the usual....
bit of an off session, tris kept packing in before chest and shoulders, and tri extension was pathetic, dunno what that's about. still, db bench is up a few reps, which is good.
chest shrug is WAY up this week for some reason, will up to 100kg next week 
raises..... shmaises.
muahahahah! I shall be returning to the LAND OF THE DEAD tomorrow, can't wait 
edit: I hadn't actually done the raises when I typed this entry, was just about to do them and thought that's how they would go, in reality they went
side raises: 9.5kg 3x5
front raises: 8kg x5, 7kg 2x5
I thought the lateral raises felt a bit harder than ususal, but probably could have made the usual 3x10 if I pushed it. woohoo, I'll be doing lateral raises in the double figures soon. and that's with super duper ultra strict form btw 
< Message edited by daKensta -- Mar. 16 2006 23:09:02 >
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5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - 4 ponce free weeks - Mar. 18 2006 0:37:09
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daKensta
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fri 17th march
deadlift: 90x3, 110, 130, 140, 150, 160
wheee! 5 weeks and I've equalled my official PB of all time. (the 170 PB was of dubious quality)
160 went up smooth and easy, felt like I had a good bit more in the tank, but decided against going for a 1RM, for that way doth lie injuries and layoffs and much wailing and gnashing of teeth. another 4 week cycle of 3x3 then I think I'll go for 180.
I'm off to do crappy old rows and chins now...
< Message edited by daKensta -- Mar. 18 2006 0:38:14 >
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5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - 5 ponce free weeks - Mar. 18 2006 1:58:50
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daKensta
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fri 17th march cont.
supine rows: 3x10
WG chins: 3x5
CG chins: 3x5
ninja curls: 12.5kg x8, x6, 10kg x8
rows were BW as I seem to have mislaid my crappy backpack 
chins fine, will have to bite the bullet and start doing them unassisted, the CG ones anyway.
curls up a good bit, as was everthing this week, except, inexplicably triceps 
5 weeks and counting
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5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - 5 ponce free weeks - Mar. 20 2006 17:04:39
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daKensta
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wow. my calves are STILL sore from last tuesday 
good news is, for the first monday since I started deadlifting on friday, my hams aren't sore. I'll have to do something about that........ tomorrow
will be too busy this evo for exercise, have to play Mr Taxi-driver
_____________________________
5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - 5 ponce free weeks - Mar. 21 2006 23:24:31
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daKensta
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tues 21st march
squat: 50x5, 70x3, 90x2, 110x1 115kg 3x3 90x10, 80x10
1 leg standing calf raise: 2.5kg to failure
115 went fine, though not as easy as I felt it should have been. backoff sets good will change the 90 to 95 next week.
calves 3 times a week was a stupid idea, they're still a bit sore from last tues, so I think one set will do
assuming all goes well with deads, I'll start adding some hamstring work on squat day from now on. RDLs look the most likely suspect...
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5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - 5 ponce free weeks - Mar. 23 2006 14:42:38
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daKensta
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aaaaarg!
I just viciously banged my elbow on the corner of a cupboard door, it was soooooo sore 
dunno if I'll be able to PUSH tonight if it doesn't calm down by then.
tsk
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5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - 5 ponce free weeks - Mar. 23 2006 23:05:35
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daKensta
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thurs 23rd march
seated DB shoulder press: 26kg x8, x8, x5, 20kg x9
inc db bench: 28kg x5, x6, x5, 20kg x11
french press: 30kg x8, x8, x12
chest shrug: 100kg x4, 90kg 2x8
lateral raises: 10kg 3x5
shoulder press fine, decided 28 was a leedle too heavy.
prob should have dropped to 26 for bench too, never mind.
FP fine, dunno what happened to my tris last week, but they seem ok now.
100 felt a lot heavier than 90 on the chest shrug, will go for 95 next week.
woohoo, my first lateral raises at double figures for months, almost a year in fact
< Message edited by daKensta -- Mar. 24 2006 14:46:37 >
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RE: no more poncing around - 6 ponce free weeks - Mar. 25 2006 1:31:03
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daKensta
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fri 24th march
deadlift: 90x3, 110x3, 130x2, 140x1, 145kg 3x3
CG chins: BW 3x3
supine rows: 3x10
WG pullups: 3x5 assisted
ninja curls: 12.5kg x8, x8, x6, 10kg x9
deads good, though I did the last set more like 3 singles, as my back was getting tired, and tiredness leads to straining, which leads to things going bang. 150 next week.
waaaahh! why am I so crap at chins!? I suppose being almost a stone heavier than I was the last time I did BW chins is a bit of an excuse... speaking of which, weigh-in today was 13st 12lb, 8lbs in 10 days?! oh well, I suppose that's the whole point of bulking, hopefully some of it will be muscle and not flab.
curls good, almost time to up the weight again.
6 weeks and no poncing in sight, roll on week 7.
< Message edited by daKensta -- Apr. 1 2006 0:16:50 >
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5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: No more poncing around - trinabol cycle starts here - Mar. 25 2006 21:53:06
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daKensta
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only joking
I just wanted some attention
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RE: No more poncing around - trinabol cycle starts here - Mar. 25 2006 23:34:37
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boar
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good man DK, i can manage zero chin ups now.
your are soon to be deadlift king !!!
_____________________________
- A boar doesn't feel pity , or remorse , or fear ,
and it absolutely will not stop. Ever. {my journal}
MT all-round Member of the Year 2005
word.
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RE: No more poncing around - trinabol cycle starts here - Mar. 26 2006 14:24:26
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Rob18
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quote:
i can manage zero chin ups now.
wow, something im as good at as the boar !
dakensta ... bring back the good sigs !
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RE: No more poncing around - trinabol cycle starts here - Mar. 27 2006 20:54:45
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daKensta
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quote:
ORIGINAL: jonnywildboar
your are soon to be deadlift king !!!
LOL, well deadlift prince maybe, or viscount more like
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SQ:200 BP:150 DL:230 OHP:110
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RE: No more poncing around - trinabol cycle starts here - Mar. 28 2006 21:12:33
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daKensta
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*sigh* I don't feel like squatting tonight, I'm tired and my knees are achy....
GET OUT THERE AND SQUAT YOU PONCE!!
oh, all right...
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RE: No more poncing around - trinabol cycle starts here - Mar. 28 2006 23:14:18
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daKensta
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tues 28th march
squat: 90x3, 110x2, 115x1, 117.5x3, 120x3PB , 122.5x3PB , 95x8, 80x10
1 leg calf raise: BW+5kg 1 set to failure
hah! so much for not feeling like it tonight
should have been 117.5x3x3 but the first set felt so easy I thought "why not?", 120 good, "might as well...".
I reckon I could equal my last year's 1RM of 130 already, I'm hoping by the time I get to the end of this 3x3 cycle I should manage a 1RM of 150, at least
my shoulder's been giving me gyp over the weekend, not sure if I should do PUSH this week, will see how it feels on thurs, pass the Voltarol™ 
good session, the t-bol must be kicking in
I'm just joking, honest:)
_____________________________
5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: No more poncing around - trinabol cycle starts here - Mar. 30 2006 19:07:39
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daKensta
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much as it pains me to be a bit poncy, I think it's best to give my tortured shoulders a rest this week 
so instead I'm going to spend the time trying to construct some sort of dipping station, so I can maybe give benching a rest for a good while...
< Message edited by daKensta -- Mar. 30 2006 19:17:13 >
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5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: No more poncing around - trinabol cycle starts here - Apr. 1 2006 0:20:59
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daKensta
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From: Edinburgh
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fri 31st april
deadlift: 90x5, 110x3, 130x2, 150kg 3x3
blah, felt a bit sluggish today, lack of sleep over the week has caught me up, too tired to do anything more tonight, back and bis tomorrow....
_____________________________
5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - 4 ponce free weeks - Apr. 1 2006 0:28:02
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daKensta
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From: Edinburgh
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oh yeah, this week I have mostly been weighing: 14st 0lbs
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SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - 4 ponce free weeks - Apr. 1 2006 2:15:56
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daKensta
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oh! you got me.
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SQ:200 BP:150 DL:230 OHP:110
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