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HIT phase

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  • 06-03-2011 7:36pm
    #1
    stratowide
    Registered Users Posts: 565 ✭✭✭


    Back today after a 10 day break,trying some high intensity work.
    Weight 104.25 kg

    Dumbell incline flyes 38kg 1x13 to failure(need to raise the weight next time)
    No rest straight to...
    Smith machine bench press shoulder width grip 70kg 1x2(failed on the 3rd rep,better form needed)

    4 min rest

    Straight arm machine lat pull down's 32.5kg 1x10 to failure
    No rest straight to...
    Palm in shoulder width lat pull down's 72.5 1x5 to failure

    4 min rest

    Dead lift short olympic bar 90kg 1x10 to failure(forearms gave in)

    10 min cool down on bike


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    #2
    stratowide
    Registered Users Posts: 565 ✭✭✭stratowide


    2 warm up sets on each exersise.

    Side raise 20kg 1x13

    Bent over raise 16kg 1x10

    Preacher curl small o/b 39kg 1x8

    Tricep push-down 60kg 1x13
    No rest
    4 dips

    All to failure.

    10 mins bike.


  • Options
    #3
    stratowide
    Registered Users Posts: 565 ✭✭✭stratowide


    2 set warm up on each exersise

    Dumbell incline flyes 40kg 1x11 to failure
    No rest straight to...
    Smith machine incline bench press shoulder width grip 70kg 1x2,60kg 1x4 to failure

    4 min rest

    Straight arm machine lat pull down's 35kg 1x10 to failure
    No rest straight to...
    Palm in shoulder width lat pull down's 72.5 1x8 to failure

    4 min rest

    Dead lift short olympic bar 100kg 1x8 to failure


    user_online.gifreport.gif


  • Options
    #4
    stratowide
    Registered Users Posts: 565 ✭✭✭stratowide


    2 warm up sets on each exersise.
    1 working set to failure

    Side raise 24kg 1x13

    machine shoulder press 90kg 1x10

    Preacher curl small o/b 39kg 1x11

    Tricep push-down 60kg 1x15
    No rest
    6 dips

    smith machine squats 120kg 1x12 (not to failure,need better form next time)


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    #5
    stratowide
    Registered Users Posts: 565 ✭✭✭stratowide


    Saturday 26th

    2 set warm up on each exersise

    Dumbell incline flyes 40kg 1x15 to failure
    No rest straight to...
    Smith machine incline bench press shoulder width grip 60kg 1x2 to failure

    4 min rest

    Straight arm machine lat pull down's 37.5kg 1x10 to failure
    No rest straight to...
    Palm in shoulder width lat pull down's 72.5 1x8 to failure

    4 min rest

    Dead lift short olympic bar 100kg 1x10 to failure


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    #6
    stratowide
    Registered Users Posts: 565 ✭✭✭stratowide


    4/2/4 cadence.

    2 warm up sets on each exersise.
    1 working set to failure

    Side raise 24kg 1x17(needs to be changed)

    machine shoulder press 100kg 1x8

    Preacher curl small o/b 42.6kg 1x9

    Tricep push-down 55kg 1x10
    No rest
    5 dips

    smith machine squats 120kg 1x10 (better form today)
    user_online.gifreport.gifSpent too long in the gym today..Too much looking and not enough lifting.


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