< 10% bodyfat and minimum 15 stone by June 2011 Journa

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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby simon m on Wed Jun 01, 2011 9:17 pm

Rab wrote:
simon m wrote:
Trying not to lift too heavy on back at the moment, so concentrated completely on form. Also added in biceps, coz they are shite and im having nightmares about Rabs gunnage!


Edited for accuracy


I'm doing seo for gunnzzz beware the 20" gunnnzzzzzzzzzz
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby simon m on Fri Jun 03, 2011 1:38 pm

Friday 3 June 2011 - Chest

Incline DB Press: 30x8,42x6,50x7,50x7

Iso Press: 150x8x3,100x12

Incline Flyes: 22x8,36x8

BW Dips x 10,8

Comment

Enjoyed this, Iso press very strong and felt a good stretch on the pecs
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby Alex on Fri Jun 03, 2011 2:05 pm

Nice work.

Reckon you'll be free this Wednesday?
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby simon m on Fri Jun 03, 2011 2:42 pm

Wednesday should be fine, all the staff are in.
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby simon m on Sun Jun 05, 2011 12:08 pm

Sunday 5 June 2011 - Gunnnzzzz

CGBP using Fat Gripz - 70x8,100x3,110x5,90x6,70x10

DIPS using Fat Gripz - BWx6,+20x6,BWx10

Cable Rope Pulldowns: 20x12,25x12,30x12

EZ Curls: 30x8,40x8

DB Curls:18x8,26x8

Hammer Curls: 30x6

Dead Stop Single Arm Preacher Cable Curls: 12.5gx8, 15x5,15x5,10x15

Cable Preacher Curls:22.5x10x2

Comment

Big Will was meant to train with me but he went out all Saturday night whoring and he wasn't in a very good way at 9am so I trained alone which is a shame as I wanted to do CGBP with 120's again, but need a spot on those as they're at the edge of my strength at the moment.

I did the Alex Temper Dead Stop preachers and was giving myself forced reps with 15kgs :lol: , damn they're tough.

Great session though, and hopefully Will can make it next week.
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby Alex on Sun Jun 05, 2011 2:30 pm

Those Curls are a thing of beauty.

Bring your Fat Gripz on Wednesday as I'm sure we can use them for a few things.
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby simon m on Sun Jun 05, 2011 2:32 pm

Alex wrote:Those Curls are a thing of beauty.

Bring your Fat Gripz on Wednesday as I'm sure we can use them for a few things.

Do you know how ghey that sounds mate :lol:
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby Alex on Sun Jun 05, 2011 2:33 pm

simon m wrote:
Alex wrote:Those Curls are a thing of beauty.

Bring your Fat Gripz on Wednesday as I'm sure we can use them for a few things.

Do you know how ghey that sounds mate :lol:


Why else would I make the post?
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby simon m on Wed Jun 08, 2011 7:49 pm

Wednesday 8 June 2011 - Back & Biceps

Iso Rows: 90x8,140x6,190x6

Reverse Seated Iso Pulldowns: 100x8x2

Cable Rows: 90x6x3

Close Grip Pulldowns: 80x8x2

DB Rows: 50x6x2

DB Curls: 18x8,22x8

EZ Curls: 30x10

DB Preacher Curls: 20x8x2

Hammer Curls: 30x6

Comment

Finished work late again so no chance of getting over to see Alex, so did the above which was fun...

I was also accused of being on gear :lol: by a young lad I help out...
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby simon m on Sat Jun 11, 2011 1:14 pm

Saturday 11 June 2011 - Chest & Triceps

Incline DB Press: 30x8,42x6,50x11,50x8,50x8

Iso Chest Press: 170x4,150x8,100x15

Incline Flyes: 22x8

CGBP: 90x6,90x8,70x12

DIPS: BWx6,+15x5,BWx10

Rope Extensions: 20x12,20x12,30x6/25x4/20x5

Comment

Trained with Big Will and had a great time, very pleased with the session which was brutal to say the least. We were also being checked out by a couple of very hot girls... Will looks so much better having lost so weight and he's still as strong as an ox.

Here's Will after drinking a nice ghey drink:

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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby kp1512 on Sat Jun 11, 2011 2:18 pm

he defo looks pretty lean there.
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby Will on Sat Jun 11, 2011 2:23 pm

Great fun! It's been far too long since last time - look forward to doing it again. :D

KP - I've posted some updated pics, I'm down to around 15st now, lost over 12lbs!!! Though at my biggest I was 16st 3-4lbs. So quite a difference though.
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby simon m on Sun Jun 12, 2011 10:13 am

Sunday 12 June 2011 - Shoulders & Biceps

Ischemtic Iso Press (weight per side): 25x10,50x8,65x8,50x8

DB Complex DB Front Raise/Side Laterals: 12x8x3

DB Curls: 14x10

Dead Stop Single Arm Preacher Cable Curl 12.5kg x 8, 15kg x 8, 17.5kgx5,15kg x 8

Cable Preacher Curls: 25x8x2

Hammer Curls: 30x6,26x6

Comment

I've not done a lot of direct shoulder work of later due to a slight niggle, so took tit easy especially as I had a big chest sesh yesterday.

Biceps was bloody hard and the dead stop preacher curls had me doing forced reps with 17.5kgs!!!
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby Rilla on Sun Jun 12, 2011 10:50 am

We've passed June first.... Status?
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby simon m on Sun Jun 12, 2011 11:54 am

Rilla wrote:We've passed June first.... Status?

15 stone and about 14%...

Last few weeks have been very hard due to the fact I'm buying my firm and not been able to train as much or eat as well, but I'm a damn sight better than I've been for years as I think Will abnd Alex would confirm, so I'll get some picks up at month end which will hopefully be a little better than we=here I am today
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby Rab on Sun Jun 12, 2011 12:07 pm

damn you and your leanness.

By Octobet you will have smaller arms but at least you will be leaner than me as a wooden spoon trophy
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby Will on Sun Jun 12, 2011 12:17 pm

simon m wrote:
Rilla wrote:We've passed June first.... Status?

15 stone and about 14%...

Last few weeks have been very hard due to the fact I'm buying my firm and not been able to train as much or eat as well, but I'm a damn sight better than I've been for years as I think Will abnd Alex would confirm, so I'll get some picks up at month end which will hopefully be a little better than we=here I am today


I weigh the same as you at the moment - do you reckon I'm leaner than 14%?
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby simon m on Sun Jun 12, 2011 2:10 pm

Will wrote:
simon m wrote:
Rilla wrote:We've passed June first.... Status?

15 stone and about 14%...

Last few weeks have been very hard due to the fact I'm buying my firm and not been able to train as much or eat as well, but I'm a damn sight better than I've been for years as I think Will abnd Alex would confirm, so I'll get some picks up at month end which will hopefully be a little better than we=here I am today


I weigh the same as you at the moment - do you reckon I'm leaner than 14%?

I'd say so mate, around 10%
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby simon m on Sun Jun 12, 2011 2:13 pm

Rab wrote:damn you and your leanness.

By Octobet you will have smaller arms but at least you will be leaner than me as a wooden spoon trophy

Fvck you, I'll be lean with 18" guns, sythanol is the new training!
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby kp1512 on Sun Jun 12, 2011 5:31 pm

noooo will cant be 10% more than that
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby Will on Sun Jun 12, 2011 5:40 pm

kp1512 wrote:noooo will cant be 10% more than that


Have to say I thought I was about mid teens.
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby Rab on Sun Jun 12, 2011 5:55 pm

Id say Will isnt much more than 10%. Defo under 15. Only place i can see any clump of fat is belly button. Legs are through a bit and love handles fairly tight. cant see back properly or ass and hamstrings though.
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby simon m on Wed Jun 15, 2011 8:08 pm

Wednesday 15 June 2011 - Back & Biceps

Ischemtic Iso Rows (weight per side) 40x8,60x8,80x8

Reverse Seated Iso Pulldowns: 100x8x2

Close Grip Paused Pulldowns: 85x8x2

Straight Arm Pulldowns: 20x10,25x10,30x7

DB Rows: 50x6x2

Cable Rows: 80x8x2

DB Curls: 20x8,26x6

DB Spider Curls: 20x6

Hammer Curls: 30x6x2

Comment

Very pleased with back tonight, felt good throughout and a solid biceps session
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby health4ni on Wed Jun 15, 2011 9:06 pm

Will wrote:
kp1512 wrote:noooo will cant be 10% more than that


Have to say I thought I was about mid teens.
13-16% imo. Will looks leaner than he is cos he has a lot of muscle mass.
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Re: < 10% bodyfat and minimum 15 stone by June 2011 Journa

Postby simon m on Sat Jun 18, 2011 1:13 pm

Saturday 18 June 2011 - Chest & Triceps

Incline DB Press: 30x8,42x6,50x6,50x7,50x6

Iso Chest Press: 170x4,150x6,100x12

Cable Crossovers: 20x15x2

Fat Gripz CGBP: 90x6x2,80x6x2,70x10

DIPS: BWx6,+15kgsx6,BWx8

Rope Extensions: 20x12,30x12,30x8drop to 25x6drop to 20x4

Comment

The combination of a few days damp weather and not having a spotter didn't help with the overall reps as last week will would lightly touch my elbows or scream obscenities in French at me and I'd get more reps :lol:

Still okay considering...
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