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  1. #10
    Crikey, its a 30 foot ape! Kong's Avatar
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    Oct 2006
    Location
    Doncaster, England
    Posts
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    Saturday 07.12.13 - Overhead Press Focus, Biceps

    The start of my journey to (hopefully) Military Press 100kg by New Year...

    Military Press
    30kg x 3
    40kg x 3
    50kg x 3
    60kg x 3

    70kg x 3
    77.5kg x 3...http://www.youtube.com/watch?v=1Lg5J...ature=youtu.be
    75kg x 3...just got the third, left elbow dropped a bit.

    Seated Overhead Rack Press (Pins set so I was pressing from upper arms parallel to floor)
    60kg x 1
    80kg x 4
    80kg x 4

    One Arm DB Snatch
    10kg x 1
    15kg x 1
    20kg x 1
    26kg x 1
    Gonna do these first from now on as a kind of explosive warmup/primer before the Military Press.

    Seated Unilateral DB Shoulder Press
    10kg x 5 per arm
    20kg x 5
    20kg x 5

    Ez-Bar Curls
    10kg x 8
    15kg x 8

    25kg x 8
    25kg x 8

    Unilateral Cable High Curl
    5kg x 12
    5kg x 12

    Close Grip BB Bench
    60kg x 3
    70kg x 3
    80kg x 3
    85kg x 3

    Rope Pushdowns
    10kg x 12
    10kg x 12

    Good session, glad I'm only doing it for 4 weeks though as I can see it burning me out really quick!
    Last edited by Kong; 12-08-2013 at 07:25 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

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