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  1.  
    #101 09-07-2009 11:49 AM
    suj
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    your back musefan? still haven't used my code though tut tut
    how were exams?
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  2.  
    #102 11-07-2009 06:03 PM
    musefan
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    Thurs 9th July

    Abs+Light Cardio

    Abs

    This circuit x4
    TMUSCLE.com | Functional Ab Training for Bodybuilders

    Tabata
    C2 Row 20secs work,10 rest x8
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  3.  
    #103 11-07-2009 06:12 PM
    musefan
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    Sat 11th July

    Shoulders

    Push Press

    WU

    bar x10
    40kg x5

    Workset

    50kg x8
    55kg x8
    60kg x8

    Hang Power Cleans

    WU

    Bar x10
    40kg x5

    Workset

    50kg x8
    55kg x8
    55kg x6
    60kg x2

    Barbell Upright Row

    Workset

    40kg x8
    45kg x8
    45kg x8

    Rack Pulls

    WU

    60kg x3
    100kg x3
    140kg x2

    Workset

    150kg x5
    155kg x5
    157.5kg x5

    Bent Over Lateral Raises

    WU

    7.5kg x5

    Workset

    17.5kg x8
    20kg x8
    20kg x8

    Standing Lateral Raises

    Workset

    10kg x8
    10kg x8
    10kg x8
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  4.  
    #104 12-07-2009 03:53 PM
    musefan
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    Sun 12th July

    Abs+Light Cardio

    Abs

    This circuit x4 (substituting exercise 1 for swiss ball oblique twists)
    TMUSCLE.com | Functional Ab Training for Bodybuilders

    Tabata
    C2 Row 20secs work,10 rest x8
    Last edited by LionHair; 19-07-2009 at 04:27 PM. Reason: Turned article into linky - LH :)
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  5.  
    #105 14-07-2009 09:51 PM
    musefan
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    Tues 14th July

    Chest, Biceps, Tabata

    Flat Barbell Bench

    WU
    bwx10
    40kgx4
    60kgx3

    Workset
    75kgx8
    80kgx8
    85kgx8 (spot on last2)

    Close Grip Pull Up

    WU
    bw kip upsx5

    Workset
    20kg x8
    20kg x8
    20kg x8 (quick breather at 6,then resumed for last 2 reps)

    Incline Bench

    WU
    Bar x5

    Workset
    50kg x8
    50kg x8
    50kg x8

    Standing Single Arm Dumbell Hammer Curls

    WU
    10kg x4

    Workset
    17.5kg x8
    17.5kg x8
    20kg x8

    Tabata
    Cycle (20 secs work, 10 secs rest=1 round. For 8 rounds, total time= 4min)
    Last edited by musefan; 14-07-2009 at 10:09 PM.
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  6.  
    #106 15-07-2009 09:52 PM
    musefan
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    Weds 15th July


    Abs+Rotator Cuff

    Abs

    This circuit x4 (substituting exercise 1 for swiss ball oblique twists)
    TMUSCLE.com | Functional Ab Training for Bodybuilders

    Rotator Cuff

    Various light weight movements
    Last edited by LionHair; 19-07-2009 at 04:28 PM. Reason: Turned article into linky - LH :)
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  7.  
    #107 16-07-2009 05:51 PM
    Mutated_Hair
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    20Kg hammers o_O
    TANK lol
    Nice going man! (=
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  8.  
    #108 16-07-2009 09:30 PM
    musefan
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    Thurs 16th July

    Squats, Deadlifts, Triceps

    Squats

    WU

    20kg x8
    60kg x5


    Workset

    100kg x8
    105kg x8
    110kg x8

    Deadlift

    WU

    60kg x4

    Workset

    100kg x8
    120kg x8
    140kg x8 (set breakdown 5-2-1)

    Dips

    WU

    Resistance Band Shoulder Dislocations
    BW X4

    Workset

    20kg x8
    29kg x8
    38kg x8

    Tricep Rope Pull Downs

    Workset
    25kg x8
    30kg x8
    25kg x8

    Overhead Dumbell Tricep Extensions

    Workset

    10kg x15
    10kg x15
    10kg x15

    Squats weren't that comfortable. I am such a girl, I like using the foam pad for barbell. The foam pad was actually saturated with sweat so I didn't want to use it lol Had to use it for the 110kg because my skin was rubbing on my back from the rough metal bit (is it called gnarl?). Surprised I managed 140kg Deadlift, after a bit of a break from training. My gym buddy slapped 140kg and I was obliged to attempt it so he wouldn't get too ****y lol Knackered big time after it and I still had dips and tris left. Dips felt good no strain so hopefully can bump it up abit. Overall good sesh.
    Last edited by musefan; 16-07-2009 at 09:37 PM.
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  9.  
    #109 16-07-2009 09:36 PM
    suj
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    bloody hell mate, did you even injure yourself? or was it just for attention haha, as your back to massive numbers man!
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  10.  
    #110 16-07-2009 09:39 PM
    musefan
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    Quote Quote
    Originally Posted by Mutated_Hair View Post
    20Kg hammers o_O
    TANK lol
    Nice going man! (=
    cheers dude! I my gym buddy was doing 17.5kg so I had to squeeze sets of 20kg out- sad i know! lol
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