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    Those SI exercises making the world of difference

    Squats

    160
    x5
    x4

    Not to failure, didn't want to risk another one just incase as wasn't on power rack and no spot lol. All very deep

    Ham curl Hammer strength machine

    25 plate and 20 plate

    15/6/4 RP

    more next time easy


    Palm Facing Rack Chins

    8/4/2 with 10kg added

    more reps next time

    Calve machine JJB

    25 and 20 plate

    3 sets 10

    very easy

    Dumbbell Bicep Curls

    P1ssing about with the 16s, probs 3 sets of 20-30 reps



    [
    Think thats it
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    Bench

    90kg

    12/3/2 rest pause

    CGBP

    85kg

    8/2/1 rest pause

    Lat Pull Down

    50kg a side

    12/5/3 rest pause

    Kroc Row

    50kg

    13 each arm



    Supposed to have done push presses but gym was heaving and I was in a rush, so ill just do a load of KB presses in my room now
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    (Original post by commandant)
    ...
    I'm a little confused by your annotations, what does 12/3/2 refer to? Reps/sets/?
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    (Original post by Break To Build)
    That sounds like ******* torture.
    Try the extreme stretching lol. Hold two 20kgish dumbbells in the chest fly position for 1 min. Feels like your chest is being ripped off, very hard to stay the minute
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    My German is a little rusty but the title of this thread is "Lightningwar with the meatrifle", right?... lolz
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    (Original post by Zweihander)
    My German is a little rusty but the title of this thread is "Lightningwar with the meatrifle", right?... lolz

    something like that, the translation I read was

    Blitzkrieg with the meat stick

    lol
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    Just did some abs in my room

    Lying Leg Raises

    3 x 12

    Side Bends

    20kg

    3 x 12 each side

    Crunches

    4.5kg dumbbell behind head

    3x12


    All done in a circuit, so a set of each then break
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    Ich tue nicht excercises die viel, Ich tue nur Hocken und Laufleinen wenn ich an Sommerferien von der Schule bin. Lachen heraus loud
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    (Original post by Vanny17)
    Ich tue nicht excercises die viel, Ich tue nur Hocken und Laufleinen wenn ich an Sommerferien von der Schule bin. Lachen heraus loud
    I don't speak the dirty language
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    (Original post by commandant)
    I don't speak the dirty language
    Warum stellen Sie die Frage auf Deutsch dann? Lol. I said that I only do Squats and Lunges during my school summer holidays but that's it. Nennen Sie deutsche Sprache nicht schmutzig Sie wissen nicht, was schmutzige Mittel, ärgerlicher Junge
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    (Original post by Vanny17)
    Warum stellen Sie die Frage auf Deutsch dann? Lol. I said that I only do Squats and Lunges during my school summer holidays but that's it. Nennen Sie deutsche Sprache nicht schmutzig Sie wissen nicht, was schmutzige Mittel, ärgerlicher Junge

    eine katze
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    (Original post by commandant)
    eine katze
    :lol: A cat? Ich frage Unreife ab
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    (Original post by Vanny17)
    :lol: A cat? Ich frage Unreife ab
    ein hund
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    (Original post by commandant)
    ein hund
    Segnen Sie. Wachsen Sie zwar auf. :p:
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    Wann bekommen wir die Hardcore-Porno-Scheiße Deutsch zu sehen?
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    Warte, wie zum Teufel bin ich Deutscher plötzlich sprechen ?!?!?

    Ist das wahre Leben?
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    Ich liebe das fleischgewehr!!!! Jajajajaja
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    eine katze
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    Ich bin nicht wirklich eine dumme Deutsche. Aber ich weiß, wie Sie mit Google Translate.
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    Havn't had a session since last Monday, and won't be in the gym until Thursday

    Caught my girlfriends cold and sore throat so been feeling like ****. As soon as my training gets going again I fall ill! Oh well. Nothings going to stop me next few months.

    Did a quick kettlebell workout today as was bored, video coming in a few mins.

    20kg curl 1x10 supersetted with 32kg front squat 1x10
    20kg curl 1x10 supersetted with 32kg front squat 1x10
    20kg curl 1x10 supersetted with 32kg front squat 1x10

    32kg curl for 7 reps

    Then a circuit consisting of swings, high pulls, clean and presses, snatches, some other exercise I don't know the name of, and some one handed swings to finish (not on video)

 
 
 
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