log

[f=ma]

oh ok.. well do you do singles at like 100,200,250kg on the way to 617lbs?

[body]

I do higer reps on lower weight, but thats my warm up sets. which i do not add to here.

I was not sure how strong i felt that day. so i just kept adding 22 pound to I could not lift any more after 573 pounds.
as on holiday and not trianing lower body for 12 days (or probably not other body part as ill) i did a bit more volume and heavy trianing as I have plenty of time to recover.

[body]

upper body heavy

got from holiday and illness. so weighed in at 217 pounds. down 11 pound over max. so felt weak but proper trianing and eating it should come back

bench press
1) 308*2
2) 297*3
3) 297*3
4) 275*5
ped deck
5) f*15
pull ups
6) bw+110*3
7) bw+99*3
8) bw +77*5
row
9) f*9
pull ups
10) bw*13
shoulder prss
11) 165 *5
12) 165* 4
barbell later rasie
13) 55*15
14) 55*14
cable curls
15) 23*5
16) 23*5
clsoe grip bench press
17) 264*5
18) 264*4

weight 217 pounds

[body]

lower body heavy

squat
1) 485*2
2) 462*2
deadlifts
3) 529*3
4) 485*5
leg ext
5) f*15
6) f*14 - short rest between sets
leg curl
7) 105*15
8) 105*13 - short rest between sets
calf - on leg press
9) 7*12
10) 7*12
11) 6 1/4*15

weight 221 pounds

[body]

upper body

bench press
1) 275*7
2) 264*7
3) 242*9
4) 220*11
short rest then peck dec
5) f*10
pull ups
6) bw+55*8
7) bw+44*7
row
8) f*12
9) f*9
short rest
10) 115*14
shoulder press
11) 154*6
12) 132*12
cable curls - two armed
13) 36*10
14) 36*10
short rest
15) 31*?
16) 28*14
tricep push down
17) f-minus two plates *12
19) f*8
short rest
20) 105*?
21) 95*?
reverse flies
22) 96*10
23) 96*10

weight 221 pounds

[f=ma]

nice work bro
looks like youre recovering from being sick real nicely

[body]

thanks FMA. getting back on the road to recovery again

lower body light
deads
1) 485*8
stiff legged deads
2) 396*10
leg exts
3) 105*8
4) 85*10
5) f*15 - two legs
leg curls
6) 65*8
7) 65*
8) 95*15 - two legs

no calfs today

weight 220 pounds

[body]

upper body heavy

bench press
1) 308*4
2) 308*3
3) 286*5
4) 264*5
5) 176*15 short rest
6) 176*12 short res
pull ups
7) bw+110*2
8) bw+99*3
9) bw+77*5
row
10)f*12
11) 115*15 shor rest
12) 105*15 short rest
shoulder press
13) 165*5
14) 165*4
front raise
15) 55*15 short rest
16) 55*15 short rest
cable curls
17) 23*6
18) 23*4
clsoe grip bench press
19) 264*4
20) 253*4

weight 220

[body]

lower body heavy

sqauts
1) 462*4
2) 462*2
deadlifts
3) 529*3
4) 507*3
stiff legged deads
5) 462*3
6) 440*5
leg ext
7) f*15
8) f*15 short rest
leg curls
9) 105*13
10) 95*15 short rest
calf raise on leg press
11) 7 1/2*7
12) 7 1/2*7
13) 5 *1-2-12

weight 220 pounds

[body]

upper body
bench press
1) 286*6
2) 264*8
3) 242*8
pull ups
4) bw+55*8
5) bw+44*8
peck deck
6) f*?
7)
8)
row
9) f*12
hurt back
pull down machine
10)
11)
12)
tricep pushown machine
13) 115*12
14) 115*10
15) 95*15
16) 85*15

[f=ma]

hey man.. hope the back injury is just a little discomfort and nothing serious. as always youve got some sick big 3 lifting going on

nice work bro

[body]

back to normal i hope fma


lower bodya light last week trianing
leg ext
1)105*10
2) 105*8
3) 95*10
4)f*15
5) f*13
leg curls
6) 65*10
7) 65*9
8)105*10
9) 85*15

[body]

last sunday
upper body heavy

bench press
1) 319*3
2) 308*3
3)286*4
pull ups
4) bw+110*3
5) bw+88*4
6) bw+55*7
becnh press
7) 286*5
8) 198*14 short rest
9) 90*10 short rest
row
10) f*12
11) 125*13 short rest
12) 105*15
did shoulder and arms

[body]

last tuesday
deads
1) 584*2
2)550*3
3) 529*3
4) 220*5
stiff legged
5) 485*3
6) 440*5
calves

[body]

upper body on thursday
did pb of
bw+55*9 reps on pull ups.
lower body on sat light.

to lazy to write full trianing

[body]

upper body heavy
bench
1 )336*2
2) 308*3
3) 290*3 had wrong disk on side of the bar. so weight uneven so stoped
4) 264*?
5) 198*14 short rest
6) 176*14
pull ups
7) bw+110*2
8) bw+88*
9) bw+55*7
rows
10) f*10
11) 125*15 short rest
12) 105*15
shoulder press
13) 165*5
14) 165*4
cable curls
15) 23*8
16) 26*3
close grip bemch
17) 264*5
18) 264*4
weight 220 pounds

[body]

lower body ehavy
deads
1)595*1
2)606*1
3) 529*4
stiff legged
4) 462*4
5) 440*5 or 6
squats with belt
6) 440*3
7) 419*5
calfs
8) 7*15
9) 7*1-2-7
10) 6 3/4* 1-2-?

[body]

upper body light

got to bed to late and suffered as not eaten enough food. so body weight was only 217 pounds.
bench
1) 286*6
2) 264*7
3) 231*11
pull ups
4) bw+55*9
5) bw+44*9
6) bw+33*7
pec deck
7) f*13
8) ?*? short rest
row machine
9) f*12
10) f*15 short rest
shoulder press
11) 132*10
12) 132*?
cable curls
13) 23*5
14) 21*8
two arm curl short rest
15) 41*8
16) 31*10
push down machine
17) 125*10
18) 125*10
19) 95*15 short rest
20) 85*15

[f=ma]

nice bro. youre always dedicated and on key

[body]

could have been more dedicated on sunday. night club was open to late.

lower body light
leg ext
1) 125*3 then a few more drop sets
leg c
2) f*5 then few more drop sets.
calf body weight, one legged
3) 30 / 30 / 1-2-14 / 1-2-10

weight 221 pounds

later than usual trianing time, so did drop sets as short on time.

[body]

upper body heavy
bench
1) 308*4
2) 330*1 +1f - should not gone for 2nd rep
3) 286*5
4) 275*5
5) 198*14 short rest
6) 176*13
pull ups
7) bw+88*4
8) bw+88*4
9) bw+77*6 i think
rows
10) f*12
11) 125*14 short rest
12) 105*15
close grip bench press
13) 286*3
14) 264*4
15) 264*4
16) 264*3
cable curl
17) 26*4
18) 23*6
rear dealt fly on cable
19) 11*12
20) ?*6
shrugs
21) 4 3/4*5
22) 4 3/4*5

weight 220 pounds

[body]

lower body heavy
squat
1) 485*2
2) 462*3
3) 440*3
deadlifts
4) 507*4
5) 507* 3 or 4
stiff
6) 440*5

calf on leg press
7) 7 1/2*7
8) 7 1/2*7
9) 6 1/4*1-2-9

[Roark]

nice efforts on everything there body

impressive strength/weight ratio man

[body]

thanks roark.

upper body
bench press
1) 286*4 with 2 sec powerlifting puase at bottom
2) 286*3 powerlift pause
3) 264*4 powerlift pause
pull ups
4) bw+55*9
5) bw+44*8
6) bw*33*8
pec deck
7) f*13
8) ?*8 short rest
row
9) f*13
10) ?*15 short rest
shoulder press
11) 154*8
12) 143*8
front raise
13) 71*10
cable curls
14) 23*7
15) 21*7
barbell curl
16) 88*15 short rest
17) 88*12 short rest
tricep pushdown
18) 125*12
19) 135*9
20 )105*15 short rest
21) 105*12 short rest
shrugs
22) 4*12
23) 4*12
reverse flies
24) 110*9
weight 224
started on creatine again.

[body]

lower body light
deads
1) 485*9. last rep had bigger rest though
leg ex
2) 105*8
3) 95*10
4) 95*8
leg curl
5() 115*10
6) 115*11
7) 115*7
calf raise bw
8) 30/30/1-2-12/1-2-9
weight 223.5 pounds

[body]

upper body heavy
bench
1) 330*1 with powerlift puase
2) 320*1 powerlift pause
3) 308*4 normal reps
4) 308*1 powerlift puase
5) 308*2 normal reps
6) 264*6 normal reps
pull ups
7) bw+110*2
8) bw+88*4
9) bw+88*
10) bw+55*7

short on time so did not do arm or shoulders.

[body]

lower body
squat
1) 507*1
2) 507*2
3) 462*3
deadlifts
4) 530*1 no straps
5) 550*1 no straps
6) 550*1 nno straps
7) 530*3 straps
calf
9) 7 3/4*10
10) 7 3/4*10
11) 7*1-2-10

[KevinStarke]

Holy crap man amazing couple of sessions. Thats some crazy squatting and deadlifting.

[body]

thanks kevin. though need a few more pounds of weight on me, and they will go up even more.

upper body
bench
1) 341*1 with pause
2) 319*1 with pause
3) 308*2 no puase
4) 264*6 arm feeling wonky.
pull ups
5) bw+88*5
6) bw+88*3
7) bw+55*7
8) bw+55*6
body weight 223 pounds

[KevinStarke]

Holy crap man 223+88 lb pullups for reps is nuts and thats a sick bench... wanna gimme some strength?

[body]

if i could give you some strenght I would. but i am to greedy and still to weak myself. awwww

lower body
squat
1) 396*5
2) 396*5
3) 396*5
4) 396*5
5) 396*5
leg ex
6) f*20
7) leg curl f-2*12
calf raise body weight
8) 30/30/1-2-13/1-2-9

[KevinStarke]

ridiculous 5x5 man, haha yah man your way to "weak" hah.

[body]

when i do 500 pounds for 5 sets of 5. then i not be weak.lol one day!!!! dream high

upper body
bench
1) 308*3
2) 264*10
3) 308*1 with powerlifting pause
4) 264*6 normal reps
5) 286*1 powerlift pause
6) 286*1 powerlift puase
pull ups
7) bw+66*5
8) bw+66*5
9) bw+66*5
10) bw+66*5
11) bw+66*5
row machine
12) f*12
shoulder press
13) 154*7
14) 154*7
concentration curls
15) 44*8
16) 52*4
17) 52*5
18) 44*8
push down on machine
19) f*12
20) f*12
two hand push down on cables
21) f*12
reverse cable push down
22) *8

body weight 226

[KevinStarke]

Awesome workout man gotta love pauses

[body]

i hate pause.
to the average person it looks like you can't lift the weight that well in the gym.
especially when they go thats it.

i do have a "ego".lol

[KevinStarke]

Haha oh we all do and its definitelly humbling.

[body]

Haha oh we all do and its definitelly humbling.

best to do it when no one else is there.
its worse when i have all the curl and bench jockeis there.

[body]

lower body - hand was hurting, not sure what happend to it. so did not do deadlifts as planned.

leg ext
1) 115*4 though last rep poor
2) 105*8
3) 95*10
4) 85*12
leg curls
5) 115*12
6) 115*10
7) 115*4 leg curl crappy. need more padding as just dug into my quad.
8) 55*12 one legged
9) 55*11
calf raise
10) 6*20
11) 6*1-2-12
12) 5*1-2-15
weight 223 pounds

[body]

Hand still not 100% so avoided free weight
pull ups
1) bw+33*8
2) bw+33*8
3) bw+33*8
4) bw+33*8
5) bw+33*8
chest press on machine
6) f*3
7) 125*6
8) 115*8
9) 105*10
10) 85*13

cable curls
11) 23*5
12) 23*5
13) 21*8
push down
14) 26*5
15) 23*11
reverse push down
16) 18*6

[body]

lower body
deadklifts

1) 485*5
2) 485*5
3) 485*5
4) 485*5
5) 485*5

leg ext - one legged
6) 105*7
leg curls
7) 65*6
calf on leg press
8) 7 3/4*12
9) 7 3/4*10
one legged
10) 1-2-20

[body]

upper body
pull ups
1) bw+88*3
2) bw+88*3
3) bw+88*3
4) bw+88*3
5) bw+88*5
bench press machine
6) f*5
7) f*3
8)f*3
9) ?*5
10) ?*?
cable curl
11) 23*7
12) 26*4
13) 26*4
14) 23*6
close grip bench press
15) 264*4
16) 264*4
17) 264*4

[body]

lower body
sqauat
1) 485*3
2) 462*3
good morning
3) 286*5
4) 286*5
5) 242*10
leg ext
6) 105*7
7) 105*5
8) 85*12
calf raise
9) 6*20
10) 6*20
11) 5*1-2-15

weight 16 stone 7. not sure how gianed weight so quick all of a sudden.

[body]

upper body
bench
1) 319*4
2) 319*3
3) 297*4
4) 308*1 with pause
5) 264*6
pulls ups
6) bw+77*4
7) bw+77*4
8) bw+77*4
9) bw+77*4
row
10) f*12
shoulder press
11) 176*4
12) 176*4
13) 176*4
14) 154*?
hammer curls
15) 88*5 one arm
16) 88*8 both arms
claose grip bench press
17) 264*7
18) 264*5
reverese fly
19) 117*?
20) 110*?

[body]

lower body - meduim light
sqaut
1) 418*8
2) 418*6
leg ext
3) 95*5
4) 85*8
5) 75*10
leg curl
6) 115*10
7) 115*8
8) 95*13
calf raise - leg press
9) 8*10
10) 8*10
one legged
11) bw-1-2-15
body weight 229 pounds

[Stumprrp]

beastin' as usual bud.

[body]

thanks stumprrp

bench press
1)264*10
2) 264*10
3) 286*6
pull ups
4) bw+55*7
5) bw+33*?
6) bw+33*10
pec deck
7) f*13
8) f*10
row
9) f*14
10) f*?
shoulder press
11) 132*12
12) 132*9
cable curl
13) 21*10
14) 21*8
15) 21*6
16) 18*?
clsoe grip bench press
17) 242*8
18) 242*6
19) 220*?
reverse pull down
20) ?*?

weigth 234

[body]

leg ext
1) f*20
2) f*20
3) f*15
4) f*12
5)f*11
leg curl
6) 95*20
7) 95*15
8) 95*12
9) 95*11
10) 95*7

[body]

upper body
bench press
1) 330*1 powerlift pause
2) 308*2 powerlift pause
3) 308*2 powerlift pause
4) 308*4 normal reps
5) 264*6 normal reps
pull ups
6) bw+88*3
7) bw+88*3
8) bw+88*3
9) bw+55*7
row
10) f*12
shoulders
11) 176*5
12) 176*4
13) 176*4
14) 154*?
cabel curl
15) 26*4
16) 23*6
clsoe grip bench press
17) 286*3
18) 264*4
some foraarm work
reverse flies
19) 117*?
20) 110*?

weight 227 pounds

[KevinStarke]

Awesome workout body, great benching.

[Sidior]

Insane workouts as usual bro, when is your next comp?

[body]

Thanks.
next comp is end of july i believe.
lifting going well as getting heavy again.

[body]

lower body heavy
deadlift
1) 573*3
2) 573*2
3) 507*5
stiff legged deads
4) 462*5
5) 462*5
leg ext
6) 105*5
calf on leg press
7) 7 3/4*12
8) 7 3/4*11
9) 6 1/4*1-2-12
leg curl
10) 115*7

weight 231 pounds

[body]

upper body
bench
1) 297*7
2) 275*8
3) 231*8 with pause
pull up
4) bw+33*8
5) bw+33*8
6) bw+33*8
pec deck
7) f*15
8) f*?
row
9) f*14
10) f*?
shoulder press
11) 154*12
12) 154*8
cable curl
13) 23*7
14) 23*5
15) 21*10
16) 18*12
cable pushdown
17) 28*7
18) 26*?
push down machine
19) f*12
20) f*?
weight 231

[body]

lower body
squat
1) 440*7
leg ex
2) 105*6
3) 95*8
4) 85*10
5) f*15
leg c
6) 115*10
7) 115*9
8) 95*?
calf
9) 1-2-20
10) 25
11) 20
12)1-2-12

[KevinStarke]

Awesome workouts as usual body.

[body]

cheers kevin.

Is your routine progressing as planned?

upper body
1) 336*1 with pause
2) 314*2 powerlift pause
3) 314*3 no pause
4) 286*5
5) 264*5
pull ups
6) bw+88*3
7) bw+88*3
8) bw+88*3
9) bw+55*7
row
10) f*13
shoulder press
11) 187*4
12) 176*5
13) 176*4
14) 154*7
cable curl
15) 26*4
16) 23*5
clsoe grip bench press
17) 275*5
18) 275*3
rear pec flies

then direct forarm work

weight
229 pounds

[body]

lower body
squat
1)507*1
2) 507*1
3) 518*1
had more room to squat a bit more as the 518 was not to bad. will attempt 540 next time.
leg press
4) 8 3/4*5
5) 8 3/4*5
6) 8 3/4*5
calf on on leg p
7) 7 1/2*15
8) 7 1/2*1-2-7

weight228 pounds

[KevinStarke]

Awesome squatting man, strong workout.

[body]

still got room for a little more out of the squat. So i keep pushing

upper body - med/light
bench
1) 264*5 with powerlifting pause
2) 264*5 with powerlifting pause
3) 264*4 with powerlifting pause
4) 264*7 or 8 normal reps
5) 242*9
pull ups
6) bw+55*6
7) bw+55*6
8) bw+55*6
rows
9)f*15
10)f*12
lside raise
11) 33*10
12) 33*?
cable curl
13) 21*10
reverse way round
14) 13*15
15) 16*?
16) 18*9
push down cable
17) 26*7
push down machine
18) f*12
19) f*12
reverse cable push down
20) 16*9 or 10

weight 231 pounds

[body]

lower body med -light
deadlift
1) 529*8
stiff legg deads
2) 420*8
leg ext
3) 95*9
4) 95*8
5) f*15
leg ext
6) 115*11
7) 115*9
8) 95*9
calf on leg rpess
9) 6 1/4*20
10) 6 1/4*18
11) 5 *1-2-15

[body]

uperr body med heavy

bench
1) 341*1 with pause
2) 308*1 with pause
3) 308*1 with pause
4) 264*5 no pause
pull ups
5) bw+110*3
6) bw+88*4 or 5
7) bw+55*7
row
8) f*13
shoulder press
9)187*3
10) 176*5
11) 176*5
12)
cable curls
13)
14)
push down

[body]

lower body heavy

deadlift
1) 600*2
2) 573*2
3) 551*1 no straps
4) 573*1 no straps
5) 530*4 straps
stiff legged
6) 462*5
cal on leg leg press
7) 7 1/2*20
8) 7 1/2*1-2-8
9) 7 1/2*1-2-7
leg ext
10) 105*5
leg curls
11) 75*3

weight 230 pounds

[body]

upper body
was light and just some single for practising bench followed by some pull downs.

[body]

lower body

leg ext
1) 105*6
2) 95*?
3) 85*?
leg curl
4) 115*12
5) 115*?
6) 105*12

[body]

power lift comp

bench press unequipped
opened at
1) 297*1
2) 330*1
3) 347*1
last lift was easy on the day. should have gone for 10 more pound.

[body]

lower body
deadlift
1) 595*1 no straps
2) 573*1 no straps
3) 573*1 no straps
4) 530*3 straps
squat
5) 440*3
6) 440*5
leg ext
7)
leg curl
8) *5
calf raise

[body]

hurt lower back on above session. found weds hard to walk, its now friday and getting back there.
so yesterday did all bench press and pull downs on machine, to reduce stress on it.
just trianed around the 7-12 rep range. did not record weight down

[Stumprrp]

your strength is insane.

[body]

thanks stumprrp, it be good to end of july then a two week diet before hols and it drop quick.

lower body
leg ext
1) 85*10
2) 85*10
3) 85*1
4) 85*10
5) 85*8
leg curl
6) 115*10
7) 115*10
8) 95*15
9) 95*15
10) 95*8
calf bw
11) 30/30/1-2-12/1-2-10

weight 229 pounds

[body]

internet went down. so had no connection for 5 weeks then went on holiday

trained up to a british powerlifting competition, which i won my group. thus a national champion!!!!!. which was two weeks before my holiday.
so after the comp i dieted down for two weeks and trianed 1-2 a day, including more cardio.

went from max weight of 232 to 218 pounds in 10 days. though one was more hydrated weight than the other.
waist went down 2 inches.
then had week off trianing while on holiday.

Now back to the gym at around 222 pounds and a little weaker.

i get back to normal workout post after sunday

[Franco]

Fantastic news steve. Well done on winning the comp

[Sidior]

Congrats on the win bro. Being a national champ is awesome!

[body]

thank you.

it still feels good 3 weeks after winning it.

[f=ma]

congratulations!! thats a major accomplisment!

[body]

thanksw fma

bench
1) 264*12
2) 264*8
3) 264*6
4) 242*8
pull ups
5) bw+55*9
6) bw+55*6
pulls upw wide grip
7) bw*12
rows
8) f*13
9)f*11
pec deck
10) f*15

weight 223 pounds

[f=ma]

impressive as ever man

do you have any competition pics?

[body]

i see if i can find some.
But not really taken any this time as never came out to well. I think i got one form bench comp a while back

lower body heavy
squat
1) 462*4
2) 462*3
deadlift
3) 529*4
4) 485*5
leg ext
5) 105*5
6) 105*5
leg curl
7) ?
8) ?
calf raise
9) 7 1/2*15
10) 7 1/2*1-2-10 i think

[body]

upper body
bench
1)308*4
2) 308*4
3) 308*2
4) 275*6
pull ups
5) bw+110*2
6) bw+88*4
7) bw+55*7
8) palms facign away bw+55*4
rows
9) f*13
pec deck
10) f*13

[body]

finish off upper body as ran out of time
shoulder press
1) 198*2
2) 176*5?
3) 176*?
side laters
4) 33*12
barbell curl
5) 154*4
6) 132*6
tricpe push down
7) 28*6
8) 28*5
9) ?
reverse push down
10) ?
cable curls
11) 26*6
foramr curls
12) 15*12

13)

[Stumprrp]

very impressive workouts body

[body]

thanks

lower body

deadlifts
1) 550*4
2) 550*2
3) 530*3
stiff legged
4) 440*5
5) 440*5
leg ext
6) 95*7
7) 95*7
8) 95*7
calf raise on leg press
9) 8*12
10) 8*10
11) 7 1/4*1-2-7

weight 222 pounds

[body]

been offline. net troubles

lower body
squat
1) 462*3
2) 462*2
3) 440*4
leg ext
4) 105*5
5) 105*6
leg curls
6) 125*7
7) 125*6
lunges
8) 45* 8 lenghts
calfs
bw*30/*30/*1-2*15/1-2*12

[body]

lower body
deads
1) 507*4
2) 507*4
3) 530*3
stiff
4) 462*5
cleans
5) 178*3
6) 178*3
smith machine squats
7) 3 1/4*6
8) 3 1/4*6
leg ext - single leg
9) 105*6
10) 105*5
leg curls - single legs
11) 65*3
12) 55*6
calfs
bw*30/30/1-2-15/1-2-12

weight 220 pounds

[body]

some recent lifts
bench
264*14

deads
606*2

[body]

poor session today

squats
1) 485*1
2) 497*1
3) 440*4
4) 440*4
5) 440*5
good mornings
6) 286*5
7) 286*5
leg ext
8) 95*7 - one leg
9) f*13
leg curl
10) *6
11) *12

just not got the umpth today.

[body]

bench press

1)286*12
2) 286*6 - got tired from 1st set
rows on machine
3) f*8
4) f*7
5) *8
can't remember rest of routine.

[Stumprrp]

still strong as an ox body

[body]

upper body
bench press
1)325*5
2)325*3
3)308*5
4)308*1 with powerlift pause
5) 308*1 power pause
6)264*8 normal reps
pull ups
7) bw+88*4
8)bw+88*3
9) bw+66*5
rows
10) f*5 or 6
11) f*6
shoulder press
12) 85kg*5
13) 85*
14)80
conc curls
15
16
17
close grip
18) 271*5
19)271*
reverse pushdowns
conc curl

[body]

lower body heavy
deadlifts
1) 617*2
2) 573*2
3) 529*4
smith machine squats
4) 4 1/2*5
5) 4 1/2*5
leg curl - 2 sets
leg ext 2 -sets
4 sets of calf rasie on leg press

[body]

upper body

bench
1) 303*8
2) 286*8
3) 242*12
pull ups
4) bw+55*8
5) bw+33*8
6) bw palms away bw*8
rows
7) 8 resp
8) 10 reps
pec deck
9) f*12
10) f*?
dumbel shoulder press
11) 66*10
12) 66*8
conc curl - 3 sets
push downs - 3 sets/
shrugs
bodyw weight around 230 pounds but scales not working

[body]

upper body heavy
bench
1) 330*1 with powerlift pause
2) 341*1 with pause
3) 341*1 with pause
4) 319*4 no pause
5) 308*4 no pause
6) 275*8 no pause
pull ups
7) bw +88*4
8) bw+ 76*4
9) bw+76*4
rows
10) f*8
11) f*7
shoulder press
12) 90kg*4
13) 85kg*5
14) 80kg*6
conc curl
15) *4 reps
16) 50 lb*4
17) 50*4
clsoe grip bench
18) 286*5
19) 275*5
reverse push down
20) 70*?
shrugs 3 sets

[body]

squats
1) 485*5
2) 485*3
3) 440*5
leg ext and leg curls 2 sets of each.
then calf raise

[body]

upper body
bench
1) 352*1 with pause
2) 308*7
3) 220*15
rows - 3 sets
pull downs - 3 sets
pec deck
f*12
f*12
f*8
shoulder press
conc curls
reverse push downs
reverse flies

[body]

lower body
leg press
1) 10*6
2) 9*10
leg curls#
3) 65*
4) 55*12
leg ext
5) 85*
6) f*12
lunges
7) 99*DOOR AND BACK
8) GOOD MORNINGS 242*10
calfs

[body]

upper body
bench
1) 335*4
2) 330*1 with power lift pause
3) 308*?
4) 303*6
pull ups
5) bw+88*4
6) bw+77*4
7) BW+66*4
PEC DECK
8) F*12
rows
9) f*7
10) f*
shoulder pres
11) 90KG *3
12) 80kg*
13) 75*
Conc curl
14) 28kg*4
15) 28kg*4
16) 24kg*7
close grip bench
17) 286pounds*5
18) 275*5
19) 264*5
reverse pec deck flies
20) 110*5
21)

[body]

lower body
deads

1) 573*4
2) 573*3
3) 529*4
smith squats
4) 4 1/2*3
5) 4 1/2*4
6) 4 1/2*4
leg curls
7) 55*9
leg ext
8) 95*9

[body]

lower body
squats
1) 440*3
2)440*3
3)440*3
4)440*3
5)440*3
6)440*3
7)440*3
8)440*3
9)440*3
10)440*3
leg curls *1 set
leg ext *1 sets

calf - 3 sets

[body]

bench press
1) 319*3
2) 319*3
3) 319*3
4) 319*3
5) 319*3
6) 319*3
then back

[body]

deads
1) 529*3
2) 52983
3) 529*3
4) 529*3
5) 529*3
6) 529*3
7) 529*3
8)529*3

[body]

upper body
bench
1)330*3
2) 330*3
3) 330*3
4) 308*5
5) 319*1 with powerlifdting pause
pull ups
6) bw + 88*3
7) bw + 88*3
8) bw + 66*5
rows
9) f*8
10) f*7
shoulder press
11) 189*3
12) 164*6
13) 164*4
conc curls
14) 62*4
15) 62*4
16)
close grip
17) 286*5
18) 286*3
19) 264 *5
shrugs - 2 sets
scael still broke in the gym

[body]

squats
1)462*3
2) 462*4
3) 462*4
4) 462*3
could have done more reps
good mornig
5) 286*5
6) 286*5
leg ext
1 set
leg curls
1 set
calves * 3 sets

[body]

lower body
leg press
1) 9 *8
2) 9*8
3) 9*8
4) 9*8
good mornings
5) 242*12
leg curls
2 sets
leg ext
1 set
calves - 4 sets

[body]

comp results
1) squat 200kg
2) 220kg
3) 240kg
bench
1) 140kg
2) 150kg
3) 157.5kg
deadlift
1) 240kg
2) 260kg
3) 277.5kg

at 103.9kg

[body]

recent lifts

deadlift
1)550 * 5
bench
2) 335*5
3) 297*10

[body]

leg press
9 3/4 * 6

[body]

deadlift

1) 594*3
2) 605*2
3) 528*5
4) 484*8
stiff
5) 440*5
followed by leg ext/curl and calf raises

[Franco]

Where was the comp that you did last year held?

[body]

last one was just outside oxford in late october early november time.

[body]

deadlift
1) 622*2
2) 573*3
3) 573*3
4) 529*4

[body]

deadlift
1) 605 * 3 reps

bench
1) 341 * 4 reps

[body]

deads
1) 638*1 and quickish 2) 616*2
bench 1) 352*3 - 330*5
body weight 230ish

[bill]

body you going to keep updating and on the forums again.

[body]

not as much time as i used to have Bill. But a good place to have a look now and then and keep track of my progression

[bill]

Good enough, Your still strong

[body]

deadlift 617*3

[body]

squat 374*20 reps

[body]

bench 385*1

[body]

squat 440*10 with belt

[body]

squat 462*7 no belt
bench 264 *15

[body]

squat with blet
485*6

[body]

one armed row.
1) 253 pounds * 6 reps.
2) 253* 5
3) 231*7

[body]

squat
1) 485*4
2) 507*2
1) 518*1