fucking mongos

[Reevesy]

You're gonna kill yourself, fking dale, get a rest day.

ill rest when i need to panty sniffer

[Reevesy]

15/11/2011

bench

barx20

40x6 paused

60x5 paused

80x3 paused

100x8 paused fock yaaaaaaaaaaaaaaaaaaaaaaaa +5kg -1rep. back on track i guess.

close grip paused

60x5 paused

90x12 paused +5kg -1rep tyyy

paused seated military

barx6

40x6

62.5x6 +2.5kg -1rep going in right direction be nice to maintain reps for once though.

db side raise

8.75x20 (7.5kg db whilst holding 1.25kg plate at same time)

rear/side raise lying on t-bar row

10x20

[Reevesy]

[Reevesy]

16/11/2011

deadlift

60x8

100x6

150x10 +5kg +2 reps, better. could've done more.

hack squat

60x10

100x10

160x20 12 continuous +10kg +5reps.

one legged hamstring curl (plateloaded)

5x12 ea leg

11.25x20 ea leg

calf raise

20x20

40x12

60x20

500 cals burnt on stepper machine.

[DeltaPapa]

u only do 4 exercises? that normal? (i dunno, srs question)

[Reevesy]

u only do 4 exercises? that normal? (i dunno, srs question)

for someone who trains it every 3/4 days yes

[Reevesy]

one hour of stepper machine 3 small breaks to spot my friend on the bench.

[Tris]

Dale likes working his ghetto black female booty out in front of the lads.

[Reevesy]

Dale likes working his ghetto black female booty out in front of the lads.

i like to spread my glutes like a venus fly trap then when the lads come to smell it i catch them with my big bumcheeks

[Reevesy]

18/11/2011 weak as piss cos cardio

v-bar pulldown

30x12

50x10

75x13 +5kg -5reps lolllll

chest support t-bar row

20x12

40x10

60x16 +4kg -4 reps meh shitty

this weird fucking row mahcine thing which im never doing again cos rapes lower back

20x12 ea arm

40x12 ea arm

barbell row

60x12

95x25 +5kg +5 reps lol

shrug

95x12

135x25 +5kg +5 reps.

e-z bar preacher cable

25x10

35x10

40x15

high incline preacher DB

10 x15 ea arm

reverse curl

10x12

20x25

24 mins on stepper = 500 cals lvl 9/12

[Reevesy]

19/11/2011

bench

barx20

40x6 paused

60x6 paused

80x3 paused

105x4 paused rofl +5kg -4 reps im just like not gonna do this anymore or just knock it right down.

close grip paused

60x6

95x8 +5kg -5 reps once again pile of wank cause of cardio

paused seated military

barx8

35x6

50x14 notbad.

behin dneck press on smith

barx12

25x20 pretty hard lol

seated side raises

5s x10

7.5s x15

facepulls

15x12

20x12

25x15 these r shit lol

31 and a half minutes on stepper 706 cals

[Adam|Spakka]

you need to stop using a smith machine so much m8

[Reevesy]

20/11/2011

deadlift

60x8

100x6

130x2

155x10 lol made lower back feel like poo despite using a lot of leg.

hacksquat

60x8

80x8

120x5

170x20 kneewraps OMG. 8 continuous then antoher 4 then the rest alllllll grinders i felt sick for about 20 minutes after this.

one legged curl

5x10 ea leg

12.5x18 ea leg

calf raise on legpress machine

60kgx20

100kgx30

140kgx30 burny

stepper machine 26 mins 602 calories lvl 11

[Reevesy]

45 minutes of stepper, 335 floors, 1006 cals, lvl 11.

[Reevesy]

22/11/2011

barbell row

40x12

60x12

100x30 +5kg +5 reps. happy with this

shrug

100x12

140x30 +5kg  +5reps lmfao i thought i did 30 last time so i matched it to be sure.

underhand pulldown

30x12

50x12

70x17

cable low row

30x12 dunno y i did this lol

60x10

80x20 pretty hard.

cable preacher curl

30x8

45x13

high incline bench dumbbell preacher

10s x8

12.5s x12

reverse curl

10x12

25x15

20 mins of stepper / 460 calories

[Tango_Oscar]

nice 1 ur finally doing cardio

[Reevesy]

23/11/2011 WEAK AS PISS.

paused incline, 3rd peg.

barx20

40x6

60x8

70x12

close grip paused with a different bar than usual, grip might o fbeen different cause knurling is different.

60x6

80x3

100x3 lol phail

seated paused overhead

barx8

35x6

52.5x12 lost 3 reps but still good, i started last cycle @ 55x9 so obvious progression is obvious.

behind the neck press on smith.

barx10

30x17

20 mins on stepper lvl 11 440 cals.

[Reevesy]

24/11/2011

deadlift - getitng pissed at this keeps making back feel like shite.

60x8

100x6

140x3

160x6 continuous then thought fuck it cba with this, was hurting.

hacksquat

60x8

80x8

140x5

180x15 kneewraps. could've done more but got headache so fuck it. didnt wanna feel sick again either

plate loaded 1 leg hamstring curl

5x8 ea leg

12.5x18 ea leg

calf raise on leg press

60x20

100x20

150x30

stepper machine 30 mins / 680 calories lvl 11 and 12.

[Tom (Rendition)]

How much you down to bic boi?

[Reevesy]

25/11/2011

40 mins stepper 2 breaks to spot mate. lvl 12. 1030 cals.

[Reevesy]

26/11/2011

barbell row

40x12

60x10

80x8

105x30 +5kg

shrug

105x12

145x30 +5kg

underhand pulldown

30x12

50x10

75x15 +5kg -2reps

cable e-z bar preacher

30x10

50x11

e-z bar curl

28x20

reverse curl

10x20

stepper mahcine 20 mins lvl 12 530 calories

[Reevesy]

27/11/2011 - back ont rack.

paused incline bench - 3rd peg.

barx20

40x8

60x6

75x12 without spotter +5kg same reps wouldn't of got 13th if had tried.

super close grip flat back feet out. (NO leg drive)

barx10

40x8

60x6

75x15 well happy with this. my previous best with a wider close grip high arch and legdrive is 75x16 which was this month.

paused seated military.

barx8

40x6

55x11 happy with this. previous pr 9 reps earlier this month :).

behind neck press on smith

barx10

35x17 +5kg same reps lol still fucking pansy weight though. but as long as it gets stronger.

20 mins of stepper high pace lvl 11 470 calories.

[Reevesy]

last nights.

deadlift

60x10

100x6

140x3

165x7 continuous then cba more

hack squat

60x8

100x8

130x5 continuous lol last time i did this for a raw working set i only manged 8 all in all.

190x15 fuck minging wraps werent tight enough but still +10kg same reps.

one legged ham curl plate loaded

5x8 ea leg

13.75x15 ea leg

calf raise on legpress

100x20

100x10 new footing position.

160x30

stepper machine 17 mins / 402 cals i was fucked

[Reevesy]

29/11/2011

25 minutes intense / high speed stepper 604 cals lvl 11 and 12.

[Reevesy]

30/11/2011

barbell row

40x12

60x10

90x8

110x20

shrug

110x10

150x20

underhand pulldown

40x12

60x8

80x11 shitty

chest supported t-bar row narrow grip strict no swing

20x12

40x15

cable preacher e-z bar

35x8

55x11

e-z bar curl

33.5kgx20

reverse curl

15x25

15 min stepper high pace 400cal