Multi Ply Phene

[steak]

Shot bro! bet it felt good to crack that 500lber :clap:

[tomleegolf]

Awesome Dan! How did Reuben do?

[Daniel]

Shot bro! bet it felt good to crack that 500lber :clap:

yea bro cheers

Awesome Dan! How did Reuben do?

220kgs i think raw though

[bar-belle]

Congrats on your comp result good stuff!

[Daniel]

Congrats on your comp result good stuff!

thanks not as much as I was hoping for but 500lbs is 500lbs haha

[Daniel]

15/5/2012

Max Effort Day

Rev Band deadlifts

Warmed up without bands

60kgs x5x5

100kgsx5

140kgsx5

180kgsx5

220kgsx2 added bands

240kgsx 1

260kgsx1

280kgsx1

300kgsx1

320kgsx0

Seated Good Mornings (GM’S)

100kgsx3x3

Hamstring curls

3sets x 5reps

Set bands on the deadlift to let go just before lockout, not bad session wasn’t really in to it tonight bit of a long day but got stuck in a did what I need to do. Try adding my squat suit on with straps down but took it off as I have found that I can deadlift more without it haha.

[Daniel]

[Daniel]

16/05/2012

Bent Over Row –Wide Grip

60kgsx20

100kgsx20

140kgsx15

160kgsx10

180kgsx5

200kgsx5

220kgsx3

180kgs x8reps x 4sets

Shrugs

140kgs x 20reps x 4sets

Hamstring Curls

4sets x 15reps

Finished session in around 35-40mins

Was going to try and crack the 240-250kg bent over row tonight but got to the 220 and new it wasn’t going be tonight so dropped back and pumped some 180. Good session may go in tomorrow and do some shoulder press, biceps and triceps.

[steak]

strong rows brah 8)

[startinfromscratch]

strong everything bro!

seated g/ms, never tried them before, you rate them as a back builder bro?

[Daniel]

strong rows brah 8)

cheers steak

strong everything bro!

seated g/ms, never tried them before, you rate them as a back builder bro?

Yep hits the lower back give it a try start out light though.

[steak]

seated g/ms, never tried them before, you rate them as a back builder bro?

Yep hits the lower back give it a try start out light though.

agree. Reracking can be a little tricky if youve busted your arse on them and cant stand up or get forward to the rack...SPOT PLEASE!

[Daniel]

seated g/ms, never tried them before, you rate them as a back builder bro?

Yep hits the lower back give it a try start out light though.

agree. Reracking can be a little tricky if youve busted your arse on them and cant stand up or get forward to the rack...SPOT PLEASE!

Tricky is right Steak :nod: , good exercises but a it can be a bitch.

17/05/2012

Shoulder press -standing

40kgs x 5

40kgs x 5

60kgs x 5

80kgs x 5reps x 3sets

40kgs x 15reps x 3ets

Dumbbell curls

20kgs x 10reps x 5sets

10kgs x 15reps x 4sets

Triceps bar push downs

Stack x15reps x 5sets

Really weak on standing shoulder press will have to work on this.

[Viking Power]

:shock: was just reading your bent over rows I thought I may have read wrong 220 x 3 but I did look three times awesome big dan

[Daniel]

:shock: was just reading your bent over rows I thought I may have read wrong 220 x 3 but I did look three times awesome big dan

:pfft: and thats on a bad day :pfft:

[Daniel]

18/05/12

Max Effort Day

Decline Bench

60kgs x 5

60kgs x 5

100kgs x 5

120kgs x 5

130kgs x 3

140kgs x 3

150kgs x 3

160kgs x 3

170kgs x 1

180kgs x 1

100kgs x 15reps x 3sets

Close Grip incline Bench

60kgs x3

80kgs x3

100kgs x3reps x3sets

Front delt rises

3sets x 10reps 25kg dumbbells

Side delt rises

3sets x 10reps 25kg dumbbells

Ok session didn’t hit what I was wanting on the Decline but something to work at.

[Daniel]

1/06/212

(ME) Max Effort Day

Bench Press RAW

60kgs x10

60kgs x 10

100kgs x 5

120kgs x 3

130kgs x 3

140kgs x 3

150kgs x 3

160kgs x 2

170kgs x 2

180kgs x 2

190kgs x?

140kgs x 10

100kgs x 10

Front delts 3sets x 15reps

Side delts 3sets x 15reps

Very fast session tonight needed to get home. Not bad bench session considering I haven’t trained flat bench in a few months hahaha, bench felt light the more weight I put on the lighter it felt lol. I trained tonight by myself so had no one there to lift off or spot so when I was lowering the 190kgs to my chest I was all most there then I bloody started to think :doh: hahaha, what if I can’t get it back up :pfft: ? So I thought a funk and started to press it back up and re racked it lol.

[soundsgood]

Good volume bro but why such small increments?

Keen on a bench sesh next week. Wouldn't mind hitting that 200kg RAW! You'd be up for that wouldn't ya?

[Daniel]

Yea bro Im keen for session. Ill give yea A txt tomorow.

ill give the 200k, 200 + raw a go to.

ill go over way i went up in small increments when see you bro , I cant spell i would be here all night googling :pfft: :pfft:

[Daniel]

2/06/12

(DE) Dynamic Day

Squats

65kgs x 2

65kgs x 2

85kgs x 2

105kgs x 2 + 40kgs chains

120kgs x2 +40kgs chains

145kgs x 2reps x 9sets + 40kgs chains

Shrugs

60kgs x 3

100kgs x 3

140kgs x 3

180kgs x 3

220kgs x 3

260kgs x 3

305kgs x 3

Lat pull downs

3sets x 15reps

[Daniel]

5/06/12

(ME) Max Effort Day

Box Squats off 14inch box

65kgs x 5

65kgsx 5

105kgs x3

145kgs x3

165kgs x3

185kgs x 2 added squat suit straps down

205kgs x 2

225kgs x 2

235kgs x 2

245kgs x2

255kgs x 2

265kgs x 2

275kgs x 2 straps up

285kgs x 2

295kgs x 2

Stiff leg deadlift off 3inch block with 20kgs chains

180kgs x 3reps x 3sets

Good session, having a few problems with suit as my legs have grown and it’s a bit tight hahaha tummy is going away though. May look at getting a 52 squat suit to train in so it’s a bit looser for training.

[Big john]

15sets

yeaaaaaaaaa buddy!

[startinfromscratch]

5/06/12

(ME) Max Effort Day

Box Squats off 14inch box

65kgs x 5

65kgsx 5

105kgs x3

145kgs x3

165kgs x3

185kgs x 2 added squat suit straps down

205kgs x 2

225kgs x 2

235kgs x 2

245kgs x2

255kgs x 2

265kgs x 2

275kgs x 2 straps up

285kgs x 2

295kgs x 2

Stiff leg deadlift off 3inch block with 20kgs chains

180kgs x 3reps x 3sets

Good session, having a few problems with suit as my legs have grown and it’s a bit tight hahaha tummy is going away though. May look at getting a 52 squat suit to train in so it’s a bit looser for training.

butter and a runup bro!

just wait until CAPO comes to NZ then just get into a METAL jack 2ply suit :pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft:

:shifty:

[Daniel]

15sets

yeaaaaaaaaa buddy!

Cheers big john mmm I think I may of had another set or 2 in me but no spoters so left it there.

5/06/12

(ME) Max Effort Day

Box Squats off 14inch box

65kgs x 5

65kgsx 5

105kgs x3

145kgs x3

165kgs x3

185kgs x 2 added squat suit straps down

205kgs x 2

225kgs x 2

235kgs x 2

245kgs x2

255kgs x 2

265kgs x 2

275kgs x 2 straps up

285kgs x 2

295kgs x 2

Stiff leg deadlift off 3inch block with 20kgs chains

180kgs x 3reps x 3sets

Good session, having a few problems with suit as my legs have grown and it’s a bit tight hahaha tummy is going away though. May look at getting a 52 squat suit to train in so it’s a bit looser for training.

butter and a runup bro!

just wait until CAPO comes to NZ then just get into a METAL jack 2ply suit :pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft:

:shifty:

:pfft: :pfft: :pfft: mmmm I have been thinking about training in 2ply to see what the cross over is :pfft:

[Daniel]

11/06/12

(DE) Dynamic Day

Floor Press

Bar x 5

40kgs x 5

60kgs x 5

90kgs x 3reps x 9sets

Close grip bench press

60kgs x 10

100kgs x 10

140kgs x 3sets x 3reps

Shoulder Pin press

60kgs x 5

80kgs x 5

100kgs x 3

60kgs x 10

Dumbbell One arm preacher curls

3sets x 12 reps

Triceps Bar push downs

3 sets x 15reps

Good session, I did floor press flat back with my legs out straight, got a good pump to hahaha then home for a lean feed.