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haha...awesome.

ME Bench Day

Hit the low incline bench again today,very good day, hit 92.5kg for a PR but its a new exercise so i would be worried if it wasnt a PR! Did my chins next with some shoulder work and also some tris.Big pump!

ME Bench Day 18/11/09

Low Incline Bench
1x1 80kg
1x1 85 kg
1x1 91kg
1x1 92.5kg
2x 5,4 70kg Close Grip

Dumbell Press
2x8 20kg

Chins
3x5 BW +12.5kg

DB Skullcrusher
39 Reps 15kg ea

__________________
There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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DE Squat Day

Great day, squatted against the blue bands, speed was good, band tension was rough so I used a little less weight. Did some GMs next for a triple (was feelin it after squats) then did heavy abs and some band GMs to thoroughly trash the Pc to finish.Smoked.

DE Squat Day 20/11/09

Box Squat + Blue Bands
10x3 70kg

GMs Squat Stance
1x3 80kg
1x3 92.5kg

Dragon Flags
2x8 BW+3.75kg

2x Blue 2 x Orange Band GMs
1x12

nice gm's dude.

Thx dudes!

DE Bench Day

Started the day off with heavy pin presses, never really tried them before. They are tough, but even tougher on the shoulders, I’ll probs stick with CG for these. One thing that has become apparent to me is that I suck at reps on benching and squatting. This I will need to fix. Did my speed work after quite a lot of volume on the pin work. I finished with light barbell rows and then some high pulls. I was pretty gassed so I skipped any extra tri work.

DE Bench Day 21/11/09

Pin Press POR
1x3 90kg
1x3 100kg
2x2 100kg
1x4 90kg
1x1 106kg

Speedy Bench 3 Grips
6x3 50kg

Barbell Rows
4x10 40kg

High Pulls
2x 12 20kg

ME Squat Day

Did concentric pin squats today, hit a PR of 137.5kg on the bar.Not bad but this was a real organ buster, I damn near shit out my spleen!!! LOL moved to heavy hypers after and then some planks and pull thrus to finish. Good day.

ME Squat Day 23/11/09

Pin Squat
1x1 115kg
1x1 125kg
1x1 137.5kg (PR)
1x1 125kg

Hypers
3x8 BW+35kg

Bastard Planks
3x 39, 35 29 secs BW+ 25kg

Pull Thru
2x10,15 132kg

ME Bench Day

Rough day under the bar today, couldn’t find a groove. Wanted to work up to a new 3rm but it just wasn’t gonna go today.I hit 98.5 for 2, the 2nd rep was hard so I racked it and thought I’ll try for 2x2 with that weight and call it progress!, anyways the 2nd set I lowered the bar like the fucktard that I am and nearly face dumped it.Bahh shit CNS day maybe!? Moved to dumbbell shoulder press next and finished with heavy tris and Kroc err I mean dumbbell rows. All my access work was up a lot tho so that’s good.Looking forward to loading up the shoulder presses a bit!

ME Bench Day 25/11/09

Bench Med Grip
1x2 90kg
1x2 98.5kg
1x OWNED 98.5kg (epic Fail)

Dumbell Shoulder Press
3x7 20kg

Tri DLs
2x5 40kg
1x10 30kg

Dumbell Rows
2x16,15 40kg ea

Nice Krocs