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Next stop 100% RAW worlds
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02-03-2010, 03:24 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Reverse banded squats
135x10
225x8
315x5
405x5
495x3
585x1 ( knee wrap)
635x1 ( high )
585x2 - nice and low
Leg press
14 plates x 3
had to stop - to much pressure on my knee
Fallouts
*3 sets - abs are killing me.
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02-03-2010, 03:26 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Quote:
Originally Posted by iron_worker
I've lost about 9 lb in about 4 months. I'm pretty happy with my progress as well.
Hoping to hit the 10lb mark in the next 2 weeks. We shall see.
Good luck with your squatting.
IW
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getting close to a surplus phase , eh? 16 weeks is too long for this guy to be in a low state.
Good job and good luck
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02-03-2010, 04:12 PM
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Rank: Lightweight
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Join Date: Oct 2006
Location: New Jersey
Posts: 1,357
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Nice work on the squats Talo.
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02-04-2010, 12:33 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Thanks , man.
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02-04-2010, 12:33 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Dynamic bench
8x3 with 185 ( fast )
Tricep HELL !
245 (1-4 board for 5 reps each )
Bent over bb rows - overhand grip
225 -1x6
155 3x12
One arm tricep cable pull down
3x20@50
BB curls
3x12@45
Chin ups
10
video of tricep hell coming soon.
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02-04-2010, 04:15 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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http://www.youtube.com/user/Talo2000#p/u/1/EsayAJ0jIv4
My hands were a bit wider than I thought . I tried to make my way back down to the one board , but I didn't make it.
My boys were a great help . I had to wait longer between sets because they weren't 100% on what was going on... Still there was no one else in the gym , so I couldn't have done it without them.
Last edited by TALO; 02-08-2010 at 05:09 PM.
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02-08-2010, 05:08 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Seated GM's
Fat bar bar weight 65lbs
155x5
245x5
295x5
295x5
pull throughs
3x12@100
chin ups
10
back extensions
banded ab fall downs
3x10
abs are still sore from doing these last week.
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02-08-2010, 05:08 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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02-09-2010, 09:26 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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60 min bike ride tonight.
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02-10-2010, 06:38 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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You have some serious trust in those bands. hahaha
IW
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