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 Post subject: Re: MFⓋ Logbook: Chasing records & a 1,000+ total
PostPosted: Mon Jan 21, 2013 11:45 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
21st JANUARY 2013
BODYWEIGHT: 145
TRAINING TIME: 5pm
DURATION: 45mins
WORKOUT COMMENTS: STRONG SESSION :D
INTENT: TO FINISH STRONG WITH THE DUMBBELLS AND A POWERFUL PAUSED BENCH
RESTING PULSE RATE: 40
MP3:

Image

ME BENCH

DYNAMIC WARMUP
10mins

PAUSED BENCH
BAR x 15
BAR x 15
110 x 3
132 x 3
154 x 3
176 x 3
200 x 3
210 x 2
220 x 1
226 x 1 *Good rep, flew up off chest*

INC. D.BELL CHEST PRESS
44 x 10
66 x 8
75 x 10
79 x 8
88 x 6

*Plenty of passive stretching in between sets tonight

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 Post subject: Re: MFⓋ Logbook: Chasing records & a 1,000+ total
PostPosted: Tue Jan 22, 2013 7:09 am 
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Manatee
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Posts: 253
Location: Melbourne
Mini Forklift Ⓥ wrote:
JubNZ wrote:
Good to talk to ya last night mate. Walked past a Harry's today, was always gonna happen haha

Yeah, always neat to chat to some of the people on here aye.
Not sure if we have Harry's down here in the South Island lol, what is it? Sounds like a pub or fast food joint haha ?!


Lol Harrys is def a pub name.
I did mean Hardys tho :)

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 Post subject: Re: MFⓋ Logbook: Chasing records & a 1,000+ total
PostPosted: Wed Jan 23, 2013 5:08 am 
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Batman
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Posts: 1493
Location: Isle of Wight, England
I'm annoyed that you don't have MORE than 12 yes votes at the top of this page! ahha :)

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 Post subject: Re: MFⓋ Logbook: Chasing records & a 1,000+ total
PostPosted: Wed Jan 23, 2013 8:15 pm 
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Location: Christchurch, New Zealand.
Cown wrote:
How are you feeling with your pre-workout? You already have such a clean diet, is it having a noticeable effect with you?

I think so. I topped up the batch last night and made a slight adjustment to the ingredients, put it this way I can definately feel it doing something. Seems to be a really nice compliment to the diet ~ strength is great and my weight is slowly creeping up which is what I expected to happen. So far so good :D

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 Post subject: Re: MFⓋ Logbook: Chasing records & a 1,000+ total
PostPosted: Wed Jan 23, 2013 8:16 pm 
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Will be a late night session tonight, speed DL's on the menu. Yum.

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 Post subject: CUBE: Speed
PostPosted: Thu Jan 24, 2013 3:19 pm 
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
24th JANUARY 2013
BODYWEIGHT: 145
TRAINING TIME: 10pm
DURATION: 45mins
WORKOUT COMMENTS: BANDS FRUSTRATED THE SHIT OUT OF ME :cry:
INTENT: EXPLOSIVE, POWERFUL AND FAST DL's AT 70% OF MAX
RESTING PULSE RATE: 44
MP3:

Image

DL's: SPEED NIGHT

DL's PULLING FROM 2 x 10kg PLATES (USING PURPLE 1 KILO BANDS)
132 x 12
132 x 12
220 x 12
220 x 12
264 x 10
264 x 5
308 x 6
330 x 5

STRIP SET

330 x 5
308 x 6
264 x 7
220 x 8

Image

* Lesson learned: Don't do speed/band work pulling from plates. Duh !!

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 Post subject: Re: MFⓋ Logbook: Chasing records & a 1,000+ total
PostPosted: Thu Jan 24, 2013 9:21 pm 
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Manatee
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Joined: Mon Dec 19, 2011 8:47 pm
Posts: 336
Location: London,Ont
Why the bands? Just for a little bit of added resistance on the way down?

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 Post subject: Re: MFⓋ Logbook: Chasing records & a 1,000+ total
PostPosted: Sun Jan 27, 2013 3:31 pm 
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Location: Christchurch, New Zealand.
Cown wrote:
Why the bands? Just for a little bit of added resistance on the way down?

Makes it a little easier off the floor which I thought would be beneficial as it was a speed session. In hindsight I should have set the bands up from the floor ~ but I was close haha !!

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 Post subject: CUBE: Speed squats
PostPosted: Sun Jan 27, 2013 4:42 pm 
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
26th JANUARY 2013
BODYWEIGHT: 144.5
TRAINING TIME: 5pm
DURATION: 65mins
WORKOUT COMMENTS: KILLER SESSION :D
INTENT: EXPLOSIVE FAST SQUATS. TO BE STRONG & FAST OUT OF THE HOLE
RESTING PULSE RATE: 48
MP3:

Image

SPEED SQUAT NIGHT

ATG RAW SQUATS
WARMUP SETS
BAR x 15
BAR x 12
88 x 10
132 x 10

176 x 8
176 x 8
176 x 8
200 x 5
200 x 5
200 x 5
220 x 3
220 x 3
220 x 3

LEG PRESS
3PPS x 20
4PPS x 20
4PPS x 20

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 Post subject: Re: MFⓋ Logbook: Chasing records & a 1,000+ total
PostPosted: Sun Jan 27, 2013 4:50 pm 
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Elephant
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Posts: 1288
Location: wales
liking the music choices these days pal!

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 Post subject: Re: MFⓋ Logbook: Chasing records & a 1,000+ total
PostPosted: Mon Jan 28, 2013 2:33 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
Its really amazing that you manage so much Squat Sets in just over 65 mins .


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 Post subject: Re: MFⓋ Logbook: Chasing records & a 1,000+ total
PostPosted: Tue Jan 29, 2013 5:26 am 
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Location: Christchurch, New Zealand.
I don't go that fast but I don't talk to anyone while I'm there. I would guess I rest up to 4 or 5mins between my heavy/tough sets.
Had a great session tonight, I hit up speed bench as my legs still had a little soreness from the squat workout. ME deadlifts were next up on paper but that wouldn't have worked well at all lol.
Off to bed now, will write up in the morning. Chur chur MF.

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 Post subject: Re: MFⓋ Logbook: Chasing records & a 1,000+ total
PostPosted: Tue Jan 29, 2013 6:21 am 
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Manatee
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Joined: Thu Oct 11, 2012 8:08 am
Posts: 253
Location: Melbourne
Chur, ah miss all the kiwi lingo!

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 Post subject: Re: MFⓋ Logbook: Chasing records & a 1,000+ total
PostPosted: Tue Jan 29, 2013 1:54 pm 
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Location: Christchurch, New Zealand.
JubNZ wrote:
Chur, ah miss all the kiwi lingo!

Sup bro? Hope your week is going well, will check in on your log shortly mate. Have been busier than normal so haven't had as much time on here as I usually spend :?

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 Post subject: Re: MFⓋ Logbook: Chasing records & a 1,000+ total
PostPosted: Tue Jan 29, 2013 2:45 pm 
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Batman
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Posts: 1493
Location: Isle of Wight, England
Sup man!? How's the cube going duder? Just came to remember that I've got a load of training bands in my wardrobe ahha so may throw in some stuff when doing assistance, I'm curious after seeing your dl set up!
Having a good week so far bro?

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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