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f=ma
02-27-2006, 12:07 PM
oh ok.. well do you do singles at like 100,200,250kg on the way to 617lbs?

body
02-27-2006, 01:35 PM
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
03-07-2006, 12:42 PM
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
03-11-2006, 04:30 AM
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
03-12-2006, 08:13 AM
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
03-12-2006, 09:53 AM
nice work bro
looks like youre recovering from being sick real nicely

body
03-15-2006, 02:57 AM
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
03-17-2006, 01:37 PM
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
03-19-2006, 03:58 PM
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
03-21-2006, 12:58 PM
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
03-27-2006, 12:06 PM
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
04-02-2006, 01:53 PM
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
04-02-2006, 02:06 PM
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
04-02-2006, 02:10 PM
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
04-02-2006, 02:11 PM
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
04-05-2006, 12:47 PM
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
04-07-2006, 01:26 PM
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
04-09-2006, 03:07 PM
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
04-09-2006, 07:21 PM
nice bro. youre always dedicated and on key

body
04-11-2006, 02:57 PM
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
04-14-2006, 11:16 AM
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
04-20-2006, 03:20 PM
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
04-21-2006, 06:10 AM
nice efforts on everything there body

impressive strength/weight ratio man

body
04-21-2006, 01:18 PM
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
04-23-2006, 06:17 AM
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
04-26-2006, 12:29 PM
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
04-29-2006, 09:55 AM
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
04-29-2006, 11:31 AM
Holy crap man amazing couple of sessions. Thats some crazy squatting and deadlifting.

body
05-01-2006, 04:27 AM
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
05-01-2006, 07:55 AM
Holy crap man 223+88 lb pullups for reps is nuts and thats a sick bench... wanna gimme some strength?

body
05-03-2006, 11:25 AM
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
05-03-2006, 11:30 AM
ridiculous 5x5 man, haha yah man your way to "weak" hah.

body
05-05-2006, 12:40 PM
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
05-05-2006, 03:47 PM
Awesome workout man gotta love pauses

body
05-06-2006, 10:02 AM
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
05-06-2006, 11:18 AM
Haha oh we all do and its definitelly humbling.

body
05-06-2006, 12:35 PM
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
05-07-2006, 05:10 AM
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
05-09-2006, 12:34 PM
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
05-11-2006, 12:35 PM
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
05-14-2006, 02:39 PM
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
05-16-2006, 12:37 PM
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
05-20-2006, 12:22 PM
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
05-21-2006, 06:27 AM
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
05-21-2006, 07:03 AM
beastin' as usual bud.

body
05-24-2006, 10:29 AM
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
05-28-2006, 06:59 AM
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
05-28-2006, 02:33 PM
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
05-28-2006, 02:41 PM
Awesome workout body, great benching.

Sidior
05-28-2006, 04:31 PM
Insane workouts as usual bro, when is your next comp?

body
05-29-2006, 08:41 AM
Thanks.
next comp is end of july i believe.
lifting going well as getting heavy again.

body
05-30-2006, 12:49 PM
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
06-02-2006, 01:11 PM
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
06-04-2006, 11:49 AM
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
06-04-2006, 12:08 PM
Awesome workouts as usual body.

body
06-07-2006, 10:55 AM
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
06-09-2006, 12:18 PM
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
06-09-2006, 01:32 PM
Awesome squatting man, strong workout.

body
06-11-2006, 07:40 AM
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
06-13-2006, 02:06 PM
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
06-18-2006, 08:38 AM
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
06-18-2006, 08:41 AM
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
06-22-2006, 12:29 PM
upper body
was light and just some single for practising bench followed by some pull downs.

body
06-22-2006, 12:29 PM
lower body

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

body
06-28-2006, 11:01 AM
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
06-28-2006, 11:02 AM
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
06-30-2006, 08:46 AM
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
06-30-2006, 08:52 AM
your strength is insane.

body
07-02-2006, 11:07 AM
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
08-26-2006, 03:16 AM
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
08-26-2006, 11:54 AM
Fantastic news steve. Well done on winning the comp

Sidior
08-26-2006, 12:00 PM
Congrats on the win bro. Being a national champ is awesome!

body
08-26-2006, 04:53 PM
thank you.

it still feels good 3 weeks after winning it.

f=ma
08-26-2006, 06:52 PM
congratulations!! thats a major accomplisment!

body
08-29-2006, 01:44 AM
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
08-30-2006, 10:50 AM
impressive as ever man

do you have any competition pics?

body
09-01-2006, 05:18 PM
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
09-03-2006, 04:05 PM
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
09-03-2006, 04:11 PM
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
09-04-2006, 09:28 AM
very impressive workouts body

body
09-12-2006, 06:29 PM
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
09-23-2006, 09:56 AM
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
10-01-2006, 02:33 PM
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
05-06-2007, 03:05 AM
some recent lifts
bench
264*14

deads
606*2

body
05-07-2007, 05:54 AM
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
05-13-2007, 03:06 PM
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
05-13-2007, 06:05 PM
still strong as an ox body

body
05-18-2007, 04:54 PM
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
05-20-2007, 12:56 PM
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
05-22-2007, 03:06 PM
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
05-27-2007, 01:33 PM
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
06-03-2007, 12:20 PM
squats
1) 485*5
2) 485*3
3) 440*5
leg ext and leg curls 2 sets of each.
then calf raise

body
06-03-2007, 12:22 PM
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
06-03-2007, 12:26 PM
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
06-05-2007, 02:29 PM
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
06-13-2007, 07:51 AM
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
06-23-2007, 12:42 PM
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
07-05-2007, 12:52 PM
bench press
1) 319*3
2) 319*3
3) 319*3
4) 319*3
5) 319*3
6) 319*3
then back

body
07-05-2007, 12:57 PM
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
07-08-2007, 02:10 PM
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
07-13-2007, 02:55 PM
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
07-16-2007, 03:50 PM
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
09-08-2007, 02:20 PM
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
05-17-2008, 08:58 AM
recent lifts

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

body
05-17-2008, 08:59 AM
leg press
9 3/4 * 6

body
05-26-2008, 09:39 AM
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
06-08-2008, 01:22 PM
Where was the comp that you did last year held?

body
06-10-2008, 02:50 PM
last one was just outside oxford in late october early november time.

body
06-10-2008, 02:56 PM
deadlift
1) 622*2
2) 573*3
3) 573*3
4) 529*4

body
08-04-2008, 12:52 PM
deadlift
1) 605 * 3 reps

bench
1) 341 * 4 reps

body
02-14-2009, 10:17 AM
deads
1) 638*1 and quickish 2) 616*2
bench 1) 352*3 - 330*5
body weight 230ish

bill
02-16-2009, 07:46 PM
body you going to keep updating and on the forums again.

body
02-23-2009, 02:47 PM
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
02-23-2009, 06:46 PM
Good enough, Your still strong

body
03-18-2009, 01:32 PM
deadlift 617*3

body
07-09-2009, 04:05 PM
squat 374*20 reps

body
07-09-2009, 04:06 PM
bench 385*1

body
08-08-2009, 03:03 PM
squat 440*10 with belt

body
11-29-2009, 12:39 PM
squat 462*7 no belt
bench 264 *15

body
12-18-2009, 12:23 PM
squat with blet
485*6

body
01-15-2010, 08:35 AM
one armed row.
1) 253 pounds * 6 reps.
2) 253* 5
3) 231*7

body
03-11-2010, 12:10 PM
squat
1) 485*4
2) 507*2
1) 518*1

body
03-26-2011, 06:30 PM
squat no belt
1) 485*5
2) 496*5

bench
1) 330*7

bench
1) 374*2 easier than though
2) 385*1
3) 352*3

f=ma
03-27-2011, 12:22 PM
bump from the grave. strong stuff man

body
03-29-2011, 03:35 PM
Thanks FMA.

I see in your pic your looking in good shape.

squat again - no belt
1) 507*5
2) 518*3
3) 485*5

body
04-02-2011, 04:32 PM
body weight thursday on factory scales was 114.0kg
bodyw eight on saturday was 112.9kg.
two days into diet.
deit start date 1st of april.

body
04-04-2011, 03:22 PM
down to 11.5kg today.

Probably a good % of water in there.

body
04-04-2011, 03:24 PM
diet today
approx 1500kcal
200g protein.
120g carbs
30g fat.

f=ma
04-04-2011, 04:55 PM
wow that is a low intake. what are you dieting for?

body
04-05-2011, 04:08 PM
just loose a little weight for a month. trim up
not got any BB competing ambitions.

hack squat
1) 4 plates *15
2) 4 1/2 plates * 10 reps then drop set for 2 more reps
3) 4 plates *13

body
01-01-2012, 05:38 AM
bench
370*4 reps

body
01-13-2013, 02:38 PM
recent lifts
bench 385*2 with a little spare room
followed by a 370lb with a pause

one arm dumbell rows
198lb *10 reps for 3 sets

body
01-19-2013, 10:43 AM
bench
396*1 easier than I thought it was going to be.
402*1
next time try for 407