- Thread starter
- #101
Lionheart
Mecca V.I.P.
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- Sep 4, 2006
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- 4,871
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Vik:Hey, whos stopping by.Thanks vik
Rocco:Thanks buddy,i usually need good warmups in benching.
That cold is gone btw.
Back ,traps ,reardelts
Deadlifts
20kg*20*3
60kg*8
60kg*5
100kg*5
100kg*5
140kg*3
140kg*3
140kg*3
180kg*3
180kg*3
180kg*3
180kg*3
180kg*3
Podium deads
100kg*5
130kg*5
160kg*1(i stopped after one rep,my glutes kind of cramped)
BB rows
60kg*8
100kg*8
100kg*8
Lowerback was so dead i couldnt use bigger weights..
One-arm Machine rows
20kg*10
45kg*9
45kg*8
BB shrugs
140kg*10
140kg*10
140kg*8
Machine rear laterals
40kg*10
40kg*10
40kg*10
time:1h50min
Notes:Overall a good workout..pretty happy about deads how they went..
Rocco:Thanks buddy,i usually need good warmups in benching.
That cold is gone btw.
Back ,traps ,reardelts
Deadlifts
20kg*20*3
60kg*8
60kg*5
100kg*5
100kg*5
140kg*3
140kg*3
140kg*3
180kg*3
180kg*3
180kg*3
180kg*3
180kg*3
Podium deads
100kg*5
130kg*5
160kg*1(i stopped after one rep,my glutes kind of cramped)
BB rows
60kg*8
100kg*8
100kg*8
Lowerback was so dead i couldnt use bigger weights..
One-arm Machine rows
20kg*10
45kg*9
45kg*8
BB shrugs
140kg*10
140kg*10
140kg*8
Machine rear laterals
40kg*10
40kg*10
40kg*10
time:1h50min
Notes:Overall a good workout..pretty happy about deads how they went..