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getting after it, Nats build up


red machine

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Vp says you got mean forarms bro, esp the one you hang out the van! :twisted: :pfft: :pfft:

hahah yeahh bro there are alomost like another set of calfs hanging off my elbows ay :? esp that one that hangs out the window for the ladies in rush hour traiffic 8) BANG with a sight finger point and its popin..... :^o

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Vp says you got mean forarms bro, esp the one you hang out the van! :twisted: :pfft: :pfft:

hahah yeahh bro there are alomost like another set of calfs hanging off my elbows ay :? esp one that hangs out the window for the ladies in rush hour traiffic 8) BANG with a sight finger point and its popin..... :^o

:roll: :roll: :roll: :roll: :pfft: :pfft:

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nice work tonight sunshine 8) - hair cut looks a bit shady..you got another big weekend planned :lol: \:D/

your pulldowns were in kgs brah :wink:

haha its faaarkin rough ay, just put sum water in it and spiked it up and cut loose with a pair of blunt ass scissors, quietly happy with the result :pfft: or not :?

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great back work out mate keep it up brother :clap: :clap:

but as for the hair cut mate you look like a fucking mongrel 8)

VP

mongrel dogg baby :evil:

yesterday - cardo - 6km canter

today - bench + squat 5@75% 3@85% 1+@95%

benchpause on 1st rep

10x60

8x65

6x75

6x80

goal sets -

5x90

3x100

4x110

squats

8x60

6x70

6x80

goal sets-

5x95

3x125

5x140

incline bench

5x90

5x90

5x90

5x90

5x90

close grip pause(2sec) bench

6x60

6x70

6x80

6x80

10x60

skull crushers

6x28

6x28

6x28

6x28

done. Deload next week and a test the end of week hopfully bring that total up by 20kgs, looking forward to it

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week 4 deload - deads n Ohp nothing over 60% lame x 5

ohp

10x30

10x40

5x45

5x50

5x55

deads at pace

10x60

10x80

5x100

5x110

5x120

bent over row

15x60x4

one are bb snatch

4x30x4

rack pulls at pace

6x100x5

back neck OHP at pace

6x60x3

other stuff -

sled drag sprints at pace

20kg up and down driveway x 4 at pace

rest

40kg up and down driveway x 4 at pace

rest

40kg up and down driveway x 4 at pace

home.

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sparks flying out the back of the sled tonight in the dark :clap: the kids all lined up looking checkin the red machine :grin: good work bro!

haha thats crack up...maybe ill claim sparky as my new nic name...sparky 8)

BIGRED bro....forgo those sled courses brother...get on the HELLS DRIVEWAY course :pfft: :pfft: :pfft: but big ups bro u are indeed the machine

yeahhhh bro i seen that lil combo u boys did there very nice....HELLS DRIVEWAY catchy looks like a tuffy, ill def give it a crak, try in knock off ur time hahaha

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