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Old 22-04-2008, 12:52 PM   #31 (permalink)
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Re: First cycle Journal
Great session dude! Your lifts seem to have gone up loadsss max in the last few months!
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Old 22-04-2008, 02:20 PM   #32 (permalink)
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Re: First cycle Journal
Thanks
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Old 23-04-2008, 12:18 PM   #33 (permalink)
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Re: First cycle Journal
Great progress mate, what its all about.
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Old 23-04-2008, 02:16 PM   #34 (permalink)
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Re: First cycle Journal
Cheers bud
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Old 23-04-2008, 08:39 PM   #35 (permalink)
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Re: First cycle Journal
JJB was so busy today I couldn't breath properly it was not nice.
reps 8
rest 90s

Chest: incline db
40*8
40*8
35*8
35*8

Back: cable row love these
82.5*8
82.5*8
82.5*8

Hip: power cleans
70*5 all most passed out from lack of air
50*5
50*5
50*5 all easy but they had to be

Quad:atg full calve / ham squats
130*15 just didn't want to stop lol, I then felt a sharp twang in ham string so I lower the volume next set
140*5 all good but ran out of energy, could of got a lot more

felt abit poo so my free style side took over :P

Triceps: decline db
10*15
15*8
15*8

Biceps: gironda perfect curls
25*5
25*5
25*5

side lats
10*10
10*10
15*8

Gironda Dips ss1
bw*20
bw*20

Chins
bw chins * 12 ss2
bw pulls *5 could of carried on but stopped as I was running seriosly late

---------------------------------------------------------
Heavy squats and deads on saturday as i'm getting bored of sicking to rep ranges....

Plan
ATG Squats: 140+*10 3 sets
Deadlifts: 5*5 (I want 180*5)
Seated DB: 3*6 (3 sets of the 27.5's)
Weighted dips: 3*10 no idea what i want but it will be big
Weighted chins: 3*10 something heavy lol
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Old 23-04-2008, 08:49 PM   #36 (permalink)
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Re: First cycle Journal
9 Exercises....? Who are you...? Wogi...?

Nice Squatting. 140kg ATG for reps is good
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D: 220 | B: 110 | S: 170 | Target: 550
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Old 23-04-2008, 08:54 PM   #37 (permalink)
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Re: First cycle Journal
Lol I know abit over kill...

Thanks
I could of got 140*10 easy but i pulled my hamstring, its actually hurting now if I move it around.. I hope I'll be good for friday!

Edit: Think I'll be doing heavy lower fri and de/assistance upper on sat.

ME/DE is awesome
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Old 24-04-2008, 12:19 PM   #38 (permalink)
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Re: First cycle Journal
Yesterdays funny diet;

#1
600ml full fat milk
100g oats
30g whey
5g leucine
6eggs + red / yellow pepper

#2
100g bron rice
200g turkey
100g oats
30g whey
5g leucine
mixed salad
600ml milk

Train
#3
during 28g wms
25g bcaa

#4
Post
18 dex
35 malo
30g hwp
10g bcaa

#5
250g Organic grass fed mince beef
chopped mushrooms
tinned toms

around 4000 kcals
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Old 25-04-2008, 08:23 PM   #39 (permalink)
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Re: First cycle Journal
ME lower

ATG Oly Squat ~ full ham calve contact about 1/2 s pause at bottom of reps
145*5 ok
145*5 hard
125*6
125*5
Felt goos stayed tight and kepped back flexion, which is very hard going full atg.

Deadlifts
175*5
175*3 far to slow so stopped there
155*5
155*7

Barbell roll outs
Bar *7
Bar *3

Raised foot Plank
60s

-------------------------
Great work out, felt good to have something heavy on my back again.
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Old 02-05-2008, 10:58 PM   #40 (permalink)
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Re: First cycle Journal
Haven't updated in a while.

Heres my session from today. Still weighing 13st dead...


Heavy upper
bar *10
60*5
80*5
100*5 sooo fast
120*6f huge PB!!!!!!!!!!
110*5
100*5
100*5



Weighted chins ~ full extension
bw+ 20*5
bw+ 22*5
bw+ 24*5 hard pb
bw+ 20*5
bw+ 20*5

Light shoulders: side lateral ~ very strict
12*12
14*12
14*12 easy

Light triceps: Decline db hammer extension
14*7
14*7
10*10
10*13

-----------------------------------------
Flipping incredible session, I love bench press
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Old 03-05-2008, 02:50 PM   #41 (permalink)
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Re: First cycle Journal
looks like steroids are working for you, you gone from 95kg bench for 6 to 120 for 6 now,!!!!
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Old 03-05-2008, 05:33 PM   #42 (permalink)
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Re: First cycle Journal
Yup, lol. Ta.
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Old 03-05-2008, 05:38 PM   #43 (permalink)
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Re: First cycle Journal
Quote:
Originally Posted by want2getstrong View Post
looks like steroids are working for you, you gone from 95kg bench for 6 to 120 for 6 now,!!!!
Max,ya roidhead freak

On a serious note,great progress!
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Old 03-05-2008, 06:15 PM   #44 (permalink)
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Re: First cycle Journal
Lol, thanks man
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Old 03-05-2008, 06:46 PM   #45 (permalink)
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Re: First cycle Journal
Well that was a damn good read.
Great work MXD.
This is the kind of dedication to the sport that some of the newbs would benefit greatly from.
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