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Finally Total Destruction Off Red Machine Has Began

Viking Power

By Viking Power
in Workout journals

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Viking Power Veteran member

Viking Power

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those buggars on the other side can keep there striations and cuts LOL just give us more fuckin power thats what its all about VIKING POWER 8)

I FUCKEN WANT IT ALL THE POWER THE SIZE THE ABS THE STRIATIONS THE WIN I WANT IT ALL!!!!!!!

AMEN to that TT 8)

Bro I know you wanted some of my apple donut yesterday I saw your mouth watering..... while you were eating that carrot stick :pfft: :pfft: on the other hand budgie smugglers would be right up your alley pretty boy.... LMFAO.... just kidding mate its not your fault your like small mans clothes hahaha... see ya tomorrow Red Machine....... 8)

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Viking Power Veteran member

Viking Power

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Week 9 part 2

Bench

60 x 10

80 x 10

100 x 6

120 x 3

working sets

137.5 x 3

137.5 x 3

Incline

60 x 10

100 x6

110 x 3

110 x 3

bench lock outs (5cm off chest pause press)

100 x 8

140 x 4

140 x 4

140 x 4

Flyes

22.5 x 12

22.5 x 12

22.5 x 12

Dips

BW + 30 x 5

BW + 30 x 4

BW + 30 x 4

Behind Neck Press

60 x 8

70 x 5

70 x 5

70 x 5

Dumbbell shrugs

60 x 12

60 x 12

60 x 12

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Viking Power Veteran member

Viking Power

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training is looking solid as always VP, keep at it.

Looking forward to seeing what you do come max time.

Cheers OJ

Looking alright at the moment coming into the last stages of the program will hit new PB's that I am sure off will be good :clap:

I have been reading your journal keep at it mate 8)

VP

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Viking Power Veteran member

Viking Power

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bench lock outs (5cm off chest pause press)

100 x 8

140 x 4

140 x 4

140 x 4

Dumbbell shrugs

60 x 12

60 x 12

60 x 12

now those lockouts look like they will help me lots thatll teach the body to get past any sticky point (liked lol)

60kg dumbells jealous much TT sure am bro :grin:

yeah mate

Lock outs done in power rack with safety bars, 60kg dumbbells biggest we have unfortunately will have to move to barbell.

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Viking Power Veteran member

Viking Power

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week 9 part 3

deadlifts

60 x 10

100 x 10

140 x 6

180 x 4

200 x 2

Working sets

230 x 3

230 x 3

hammer strength machine

60 x 10

80 x 10

80 x 10

100 x 8

Chin ups

BW + 10kg x 6

BW + 10kg x 6

BW + 10kg x 5

DP Leg Press

8p x 8

8p x 8

8p x 8

Barbell Curl

60 x 8

60 x 8

60 x 8

Front Raises

17.5 x 10

17.5 x 10

17.5 x 10

Laterial Raises

17.5 x 10

17.5 x 10

17.5 x 10

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Viking Power Veteran member

Viking Power

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na not kicking your ass bro, you fellas following a plan stan a monster get strong or die trying plan \:D/ word has it Big John may have converted morattigirl before me :pfft: wish he hadnt she packs a wollop now :pfft: wait til sheiko gets it nasty mits into her lol!!

:pfft: :pfft: LOL good for her :clap: just make sure she doesn't out bench ya then it will hurt :pfft:

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red machine Senior member

red machine

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week 9 part 3

deadlifts

60 x 10

100 x 10

140 x 6

180 x 4

200 x 2

Working sets

230 x 3

230 x 3

hammer strength machine

60 x 10

80 x 10

80 x 10

100 x 8

Chin ups

BW + 10kg x 6

BW + 10kg x 6

BW + 10kg x 5

DP Leg Press

8p x 8

8p x 8

8p x 8

Barbell Curl

60 x 8

60 x 8

60 x 8

Front Raises

17.5 x 10

17.5 x 10

17.5 x 10

Laterial Raises

17.5 x 10

17.5 x 10

17.5 x 10

Old beach muscle marshell ay....i knew u wer feelin a bit threatened by my suttle lil pose down/expedition i was putting on 2day via that massive window/mirror 8) , fair enough 2 hahaha, if you lucky i might let you have that seat on Monday smoko....solid on those deads as always i c, the viking is nearing the business end of the deal now!!! game time .....BOOM!!

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Viking Power Veteran member

Viking Power

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solid work bro...this is gonna be good :twisted:

Red Dog has the goodies so thanks for the gear again brah.....Emma put 10kg on her squat tonight without trying too hard :lol:

Red Machine - I wasn't going to mention that shit you were pulling off in the tinted window on our smoko break vain o.... LOL always looking at your self mate I have never meet a guy who owns as many mirrors as you LOL :pfft: :pfft:

See ya Monday brother,

Damo that's awesome mate thanks alot 8) , thats awesome news about Emma's squats too.... :clap: :clap: its an old DP one so I would expect abit more to come out in due time too mate another 20 or so would be great.

How did it fit a little big for Emma?

VP

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Viking Power Veteran member

Viking Power

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Cheers Steak , Big Red Delivered today 8)

Week 10 Part 1

Squat

60 x 10

100 x 10

140 x 6

180 x 3 (add belt)

200 x 1

Working sets (add belt and straps)

210 x 2 missed third one

210 x 1 missed second one

(Next week will do 210 x 2 x 2sets) technique very good and deep so work in progress this is my weakest link at present.

I will get there.

Pause Squats (three second pause)

100 x 6

140 x 6

140 x 6

140 x 6

Stiff leg deadlift

60 x 10

100 x 10

140 x 8

180 x 4

Leg Curls

14p x 8

14p x 8

14p x 8

Hammer Curls (light tonight)

20 x 10

20 x 10

20 x 10

Crain holds (abs)

60 sec x BW

60 sec X BW

60 sec x BW

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