The Pirate's run in to the ESNPro meet Oct 2011

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The Pirate's run in to the ESNPro meet Oct 2011

Postby simon m on Sun Jul 03, 2011 11:10 am

Okay, didn't get to where I wanted to, but I'm better than I was when I started out.

As most know, there's a big meet at the Pro Nabba Universe in late October.

Rilla, Rab, GB, Temper and The Pirate with be there. Gym Pig should also turn up and perhaps some more.

Therefore, I want some half way decent abs really and better gunnage. Is that possible? I think so; but what's more important is having fun whilst training.

Here I go again:

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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby simon m on Sun Jul 03, 2011 11:21 am

Sunday 3 July 2011- Arms

Watched a Lee Priest Video thins morning, so a lot more volume than normal...

CGBP: 70x10,100x3,120x3,100x4,80x10

Cable Curls to forehead: 17.5x20,20x15,22.5x15,25x15

Superset

A1: Rope pulldowns: 20x12,22.5x12,25x12
A2: Cable Curls: 17.5x12, 20x12, 22.5x12

Dips: BW 12x4sets

Dead Stop Cable Spider Curls: 12.5x10, 15x8,15x8,12.5x10


Superset:

B1: DB Curls: 18x12, 22x10, 26x8
B2: Triceps Press ups: 3 sets of 20

Overhead cable Triceps Rope Extensions: 22.5x15x3, 27.5x12

Hammer Curls: 26x8x3

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Holy volume batman!
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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby Alex on Sun Jul 03, 2011 1:29 pm

Hehe, good work.

Lee Preist had a great volume Arms split that I used to follow but took around 90mins. Can post it up if I can remember it all.
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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby Rab on Sun Jul 03, 2011 1:48 pm

Looking forward to it

Weeman will be giuding me into it with "whatever it takes" at the motto
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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby simon m on Sun Jul 03, 2011 4:50 pm

Rab wrote:Looking forward to it

Weeman will be giuding me into it with "whatever it takes" at the motto


I'm gonna e-mail my mate Lee Priest and ask for a routine...
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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby Rilla on Sun Jul 03, 2011 6:07 pm

Routine or protocol?

Rab's taking this more serious than the brits.
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: The Pirate's run in to the ESNPro meet Oct 2011

Postby simon m on Sun Jul 03, 2011 6:41 pm

Rilla wrote:Routine or protocol?

Rab's taking this more serious than the brits.

Lee Priest would never help any one with drugs, plus he takes eff all as he doesn't need them!

My back, where the fat is in the main, so that needs some work to improve it.



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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby Alex on Sun Jul 03, 2011 7:49 pm

Best way to sort that is to try and limit how much water your body holds. This can be done with the combination of lowering body fat and restricting and/or being selective on carb sources. The more you can restrict sugary and starch sources the better.
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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby simon m on Mon Jul 04, 2011 8:24 am

Rab,

I have more help than you mate- Lee Fucking Priest! :lol: :lol: :lol:



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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby Rilla on Mon Jul 04, 2011 9:27 am

Does Lee drop by your house with an entire pharmacy every now and then? If not, I'd say Rab still has the upper hand on the assistance front.
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: The Pirate's run in to the ESNPro meet Oct 2011

Postby simon m on Mon Jul 04, 2011 10:14 am

Rilla wrote:Does Lee drop by your house with an entire pharmacy every now and then? If not, I'd say Rab still has the upper hand on the assistance front.



I have genetics and a brain, two things Rab lacks.... :lol:
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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby Rab on Mon Jul 04, 2011 10:56 am

I have the persistance of a hungry hyena, equally as ugly and annoying also

Plus i have a pharmacy worth of drugs at hand which im willing to use without any consideration to my health



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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby Rilla on Mon Jul 04, 2011 11:04 am

I think you should use that pic on facebook. The light really brings out the different shades in your highlights.
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: The Pirate's run in to the ESNPro meet Oct 2011

Postby Alex on Mon Jul 04, 2011 8:31 pm

Picked up the Tren Cough I see as well...
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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby cleaver on Mon Jul 04, 2011 9:49 pm

simon m wrote:
Rilla wrote:Routine or protocol?

Rab's taking this more serious than the brits.

Lee Priest would never help any one with drugs, plus he takes eff all as he doesn't need them!

My back, where the fat is in the main, so that needs some work to improve it.



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I thought that was a picture of Galtonator :lol: :lol:
Rilla wrote:Up the dose.
That's the only way you fucking junkies overcome adversity.

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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby simon m on Tue Jul 05, 2011 7:37 am

If galt had a 47" chest, 17.5" arms and a 10" cock that would be the picture :lol:
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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby simon m on Tue Jul 05, 2011 8:08 pm

Tuesday 5 July 2011 - Back

BW Chins: 5x3

Iso Rows: 90x8,130x8,170x8

DB Rows: 52.5x6x3

BW Chins: 4x3

Straight Arm Pulldowns: 22.5x10x2

Reverse Seat Iso Pulldowns: 100x6x2

Cable Rows: 95x5, 85x7

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Dreadful traffic which meant I didn't have long as I have to pick my daughter up on a Tuesday, but good workout in under 30 minutes
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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby Rab on Tue Jul 05, 2011 8:12 pm

cleaver wrote:
I thought that was a picture of Galtonator :lol: :lol:


Galtonator back circa 2005 in the MP days :lol:

Get it right up ye Simon
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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby simon m on Tue Jul 05, 2011 8:15 pm

Rab wrote:
cleaver wrote:
I thought that was a picture of Galtonator :lol: :lol:


Galtonator back circa 2005 in the MP days :lol:

Get it right up ye Simon

You've over stepped the mark now cvnt. Those are wing like lats narrow boy :D . They're also very thick.

I'm so gonna do you in Southport... :evil:
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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby Rilla on Tue Jul 05, 2011 8:27 pm

Seriously, you look like Galt.
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: The Pirate's run in to the ESNPro meet Oct 2011

Postby simon m on Wed Jul 06, 2011 7:50 pm

Wednesday 6 July 2011 - Shoulders & Biceps

DB Side Laterals: 12x10,14x10,18x7

Bent Over Laterals: 12x12,16x8x2

Iso Ischemtic Shoulder Press (weight Per side): 30x15,50x10,65x10,50x10,35x15

DB Front Raises: 14x12x3

Cable Curls to forehead: 25x10x2

DB Spider Curls: 16x8,20x8

DB Curls: 26x6x2

Cable Curls: 25x12x2

Hammer Curls:30x6,24x7

Comment

Haven't trained shoulders directly that regularly due to injury, however, if I'm careful and dont' go too heavy I should be fine and see some good growth.

Biceps still ached from Sunday, but wanted to train them again regardless.
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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby cleaver on Wed Jul 06, 2011 9:44 pm

thats a lot of curls Scott :lol: :lol:
Rilla wrote:Up the dose.
That's the only way you fucking junkies overcome adversity.

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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby simon m on Thu Jul 07, 2011 7:35 am

cleaver wrote:thats a lot of curls Scott :lol: :lol:

cvnt
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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby simon m on Sat Jul 09, 2011 4:04 pm

Saturday 9 July 2011 - Chest

Incline DB Press: 30x8,42z6,50x8,50x7,50x7

Incline Flys: 24x10,40x7

Dips: BWx6,+25x7,BW12

Comment

Hardly any sleep last night as an abscess has formed in the root of the tooth, so in lots of pain, so did well in the circumstances.
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Re: The Pirate's run in to the ESNPro meet Oct 2011

Postby Rilla on Sat Jul 09, 2011 4:09 pm

That's a whopping 9 sets! :D
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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