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  1. #11
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,511
    Thursday 26 May - Week 6 Day 7 (Arms)

    Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)
    NOTE: felt this in the Quads and Glutes after yesterday's Deads!

    Lying L-Flyes 3 x 15 @ 2kg (keeping elbow tucked right into side)
    Rope Pushdowns 3 x 15 @ 30kg superset with EZ Bar Curl 3 x 15 @ 20kg
    Bench Dips 5 x 10

    Seated Half Press (52X0 tempo - 2 mins between sets)
    4 @ 40kg
    4 @ 42.5kg *
    4 @ 40kg
    3 @ 40kg
    4 @ 37.5kg
    4 @ 37.5kg
    * I started doing this as a shoulder press again before dropping the weight and going back to a Skullcrusher style to focus on the Triceps

    Weighted Chin Ups (40X1 tempo - 2 mins between sets)
    4 + 10kg
    4 + 10kg
    2 + 10kg
    4 + 5kg
    4 + 5kg
    3 + 5kg
    NOTE: the Chin Up bar in this gym isn't as easy as the one in the gym I used on Monday to do negatives on)

    Weighted Dips (41X1 tempo - 90 secs between sets)
    6 + 10kg
    6 + 10kg
    6 + 10kg
    5 3/4 + 10kg (just couldn't lock it out at the top of the last rep!)

    Incline Hammer Curl (31X1 tempo - 90 secs between sets)
    6 @ 15kg (really felt left Bicep/elbow on negative part of 1st rep (again!)... positive part ok!)
    6 @ 15kg (felt left Bicep/elbow on negative part of 1st rep... positive part ok!)
    6 @ 15kg (felt left Bicep/elbow on negative part of 1st rep... positive part ok!)
    6 @ 15kg (felt left Bicep/elbow on negative part of 1st rep... positive part ok!)

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each (12.5kg DBs)
    Last edited by macdaknife; 05-26-2011 at 12:22 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

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