POWERLIFTING

[steak]

Eating red meat...all will be well :nod: Luck bro 8)

[rose]

Red meat cures all :pray: Stay 8) Specter :salute:

[Specter]

21/09/09

Chest

Warm up- Chest press Olympic Bar

10x100kg

120x8

120x8

120x6

110x6

110x3

110x10kg

Incline Press-O Bar

8x80kg

8x80kg

9x70kg

8x60kg

Flat Bench Flys

10x20kg dbs

10x

10x

10x

Decline Press

10x60kg

9x60kg

6x60kg

6x60kg

20min Cardio

[Specter]

22/09/09

Back

Hi Lat Rows-iso machine

10x40kg

10x80kg

12x90kg

10x100kg

10x110kg

9x110kg

Iso Behind neck Pulldowns

10x90kg

9x90kg

9x90kg

9x90kg

Iso Pulldowns

10x80kg

9x80kg

8x80kg

Db Rows

10x50kg dbs

10x50kg dbs

10x50kg dbs

Cable Rows

10x80kg

10x50kg

10x50kg

10x50kg

Cardio 20min

[Specter]

24/09/09

Quads

O Bar Squats

10x60kg

10x60kg

10x120kg

8x130kg

8x130kg

8x130kg

6x130kg

10x100kg

Decline Press

10x140kg

10x230kg

10x230kg

10x230kg

10x230kg

10x230kg

10x230kg

Leg Ext

10x40kg

10x80kg

10x80kg

10x80kg

9x80kg

[steak]

Good lump of work been going on there mate 8)

[Specter]

Good lump of work been going on there mate 8)

cheers steak..got sum stretch marks to prove it too! :shock: :wink:

[teamfatboy]

Good lump of work been going on there mate 8)

:ditto: Nice to see the focus... KUTGW :clap:

[Specter]

25/09/09

Shoulders

15min spinbike

Warmup - seated shoulder db press

(12x17kg dbs)

(12x17kg dbs)

11x35kg dbs

10x35kg dbs

10x35kg dbs

9x35kg dbs

8x35kgdbs - 8x17kg dbs

Side Raise

10x15kg dbs

10x15kg

10x15kg

10x15kg

Front Raises

10x12kg dbs

10x12kg

10x12kg

10x12kg

Rear Delts

10x11kg dbs

10x11kg dbs

10x11kg dbs

10x11kg dbs

15min spinbike

Finished

[Specter]

Hamstrings and calfs today then off surfing..2-3ft swell out ocean beach..later peeps.. 8)

[runveerun]

Hamstrings and calfs today then off surfing..2-3ft swell out ocean beach..later peeps.. 8)

Nice! Have fun Mister Specter! 8) Is it raining there? It's raining here :cry:

[Specter]

Hamstrings and calfs today then off surfing..2-3ft swell out ocean beach..later peeps.. 8)

Nice! Have fun Mister Specter! 8) Is it raining there? It's raining here :cry:

Good morning Vee :grin: . Its Overcast here, but if it rain it rains...I will be in my full length wetsuit anyways.. :wink:

I think on the news last night they said hawkes bay will get periods of rain but nothing major...so im out running around the house prepping my van with food, spare clothes etc(bought some friggin wax for my boards the other day and cant find it!)... :roll:

[runveerun]

Hamstrings and calfs today then off surfing..2-3ft swell out ocean beach..later peeps.. 8)

Nice! Have fun Mister Specter! 8) Is it raining there? It's raining here :cry:

Good morning Vee :grin: . Its Overcast here, but if it rain it rains...I will be in my full length wetsuit anyways.. :wink:

I think on the news last night they said hawkes bay will get periods of rain but nothing major...so im out running around the house prepping my van with food, spare clothes etc(bought some friggin wax for my boards the other day and cant find it!)... :roll:

Morning sir! :salute:

But you might get wet! LOL :pfft:

I need a wet suit to do my run today!

[startinfromscratch]

have fun Body! :grin: :grin: :grin:

[Specter]

So much for surfing...lots of waves..but messy as hell...gave it a miss.

[Peachy]

So much for surfing...lots of waves..but messy as hell...gave it a miss.

All the girls at the beach will be very disappointed...

[Specter]

So much for surfing...lots of waves..but messy as hell...gave it a miss.

All the girls at the beach will be very disappointed...

LOL...maybe...the girls wandering around town shopping are not. 8)

[steak]

been a week bro :wink:

[teamfatboy]

's a lot of girls up there, and a lot of waves dunno how many pies, tho :pfft:

[rose]

Specter's fallen off the wagon aye :discussion:

[Specter]

Specter's fallen off the wagon aye :discussion:

yep..fallen off the wagon onto my surfboard 8) Had my job interview yesterday..got about 5 days of training I havent posted up and at the moment..cant be bothered...

Besides..If im going to fall off something..I would do it in style! 8)

Watch this space. :wink:

[rose]

Haha, you're a fat bastard now aye? :pfft:

[Specter]

Haha, you're a fat bastard now aye? :pfft:

:pfft: Well the scales do say that I am OBESE! :pfft: Being fat doesnt turn you off does it Rose? :wink:

[rose]

Cor blimey guv, is that the time? :shock: Gotta run!

[Peachy]

I have an announcement every one....

:discussion: :discussion: :discussion: :discussion: :discussion:

hush....

Specter got the job he wanted!!!!!!!!! :grin: :grin:

Yay congratulations babe :clap: :clap: :jive:

Now what kinda freebies can you get us??? :think: