Dongle

crazycal1 · 11-03-2006, 05:18 PM

when youve described yourself in the past-
youve been putting yourself down dude-
just seen your pic :shock:
keep this up and you`ll be impressive dude 8)

and gimme my mask back :twisted:

DONGLE · 12-03-2006, 01:34 PM

Cheers guys!
Ive just done my new Back,Traps,Rear Delts and Biceps Workout..
warm up
Wide Grip pulldowns 5 sets 15,12,10,8,15
D/B row 4 sets 12,10,8,8
Seated row pulleym/c 4 sets 15,15,15,15
Bent over cable raises 3 sets 15,15,15
Shrugs 3 sets 10,10,10
Standing b/bell curl 3 sets 10,10,10
Seated alt d/b curl 3 sets 12,12,12
21's 2 sets 21,21
abs
This was a really enjoyable workout maybe because i had a rest day yesterday or because i was anxious to try this new routine but i havent had a workout this enjoyable for a while.
This took about 1 hour 1/2 to complete which is longer than my workouts used to take but i was focused and intense throughout so it went well i think,

DONGLE · 14-03-2006, 09:22 PM

Well ive finally battled my way through the barrage of replies since my last post :P :P
Here is my leg workout

LEGS
warm up

leg extentions 4x 12 heavy as i can to faliure
squat 5x 15,12,10,8,finish with a drop set of 15
hack squat 3x 12

leg curls 3x 15.12.10.
stiff leg dead lift with D/B 3X15

standing calf raises 4x 12 to 15
seated calf raises 3x12 to 15

ABS
Now im really not too keen on Hack squats so if anyone has an idea on another exersize with a similar effect please post up.

crazycal1 · 14-03-2006, 09:38 PM

love your avatar mate 8)

DONGLE · 14-03-2006, 11:01 PM

Quote:

Originally Posted by crazycal1

love your avatar mate 8)

Now is that really the best comment you can make about my journal,,

:P :P

Caymen · 14-03-2006, 11:58 PM

LMAO dongle

, i new you were a copper and that avatar rocks

And more to the point of your thread, you look pretty big m8!, so stop arresting folks and get training

DONGLE · 02-04-2006, 12:18 AM

Well i weighed in yesterday and im down to 247lbs which is great im well on target still and heres a couple of pics of front/rear bicep curlsfrom today for you to look at

Nick500 · 02-04-2006, 12:46 AM

Good to finally see a pic of you.

Whats your height?

DONGLE · 02-04-2006, 10:08 AM

Im 6 foot 1 and a bit but i like to cal it 6 foot 2

DONGLE · 12-05-2006, 08:09 AM

Well another few weeks have gone by and a few more pounds dissapearing Im hoping that when i weigh in tonight ill be 236lbs which is kool as ive got 4 weeks till my target and that would only leave 3lbs to lose in that time so without getting ahead of myself i like to think its gonna be a success I would have averaged 2lbs a week weight loss every week on this cut and in total i would have lost 67lbs in weight ive taken a couple of pics to show you

Come and say hello..www.muscleboundfreaks.co.uk

11-03-2006, 05:18 PM	#21 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,808 Rep Power:	when youve described yourself in the past- youve been putting yourself down dude- just seen your pic :shock: keep this up and you`ll be impressive dude 8) and gimme my mask back :twisted: ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

14-03-2006, 09:38 PM	#24 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,808 Rep Power:	love your avatar mate 8) ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

02-04-2006, 12:46 AM	#28 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,232 Rep Power:	Good to finally see a pic of you. Whats your height? ______________________ - Obsession is what lazy people call dedication -

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12-03-2006, 01:34 PM	#22 (permalink)
DONGLE Making Progress Join Date: Dec 2005 Location: TUNBRIDGE WELLS Posts: 182 Rep Power:	Cheers guys! Ive just done my new Back,Traps,Rear Delts and Biceps Workout.. warm up Wide Grip pulldowns 5 sets 15,12,10,8,15 D/B row 4 sets 12,10,8,8 Seated row pulleym/c 4 sets 15,15,15,15 Bent over cable raises 3 sets 15,15,15 Shrugs 3 sets 10,10,10 Standing b/bell curl 3 sets 10,10,10 Seated alt d/b curl 3 sets 12,12,12 21's 2 sets 21,21 abs This was a really enjoyable workout maybe because i had a rest day yesterday or because i was anxious to try this new routine but i havent had a workout this enjoyable for a while. This took about 1 hour 1/2 to complete which is longer than my workouts used to take but i was focused and intense throughout so it went well i think,

14-03-2006, 09:22 PM	#23 (permalink)
DONGLE Making Progress Join Date: Dec 2005 Location: TUNBRIDGE WELLS Posts: 182 Rep Power:	Well ive finally battled my way through the barrage of replies since my last post :P :P Here is my leg workout LEGS warm up leg extentions 4x 12 heavy as i can to faliure squat 5x 15,12,10,8,finish with a drop set of 15 hack squat 3x 12 leg curls 3x 15.12.10. stiff leg dead lift with D/B 3X15 standing calf raises 4x 12 to 15 seated calf raises 3x12 to 15 ABS Now im really not too keen on Hack squats so if anyone has an idea on another exersize with a similar effect please post up.

14-03-2006, 11:58 PM	#26 (permalink)
Caymen Making Progress Join Date: Dec 2005 Location: www.PureMuscle.co.uk Posts: 435 Rep Power:	LMAO dongle , i new you were a copper and that avatar rocks And more to the point of your thread, you look pretty big m8!, so stop arresting folks and get training

02-04-2006, 12:18 AM	#27 (permalink)
DONGLE Making Progress Join Date: Dec 2005 Location: TUNBRIDGE WELLS Posts: 182 Rep Power:	Well i weighed in yesterday and im down to 247lbs which is great im well on target still and heres a couple of pics of front/rear bicep curlsfrom today for you to look at

02-04-2006, 10:08 AM	#29 (permalink)
DONGLE Making Progress Join Date: Dec 2005 Location: TUNBRIDGE WELLS Posts: 182 Rep Power:	Im 6 foot 1 and a bit but i like to cal it 6 foot 2

12-05-2006, 08:09 AM	#30 (permalink)
DONGLE Making Progress Join Date: Dec 2005 Location: TUNBRIDGE WELLS Posts: 182 Rep Power:	Well another few weeks have gone by and a few more pounds dissapearing Im hoping that when i weigh in tonight ill be 236lbs which is kool as ive got 4 weeks till my target and that would only leave 3lbs to lose in that time so without getting ahead of myself i like to think its gonna be a success I would have averaged 2lbs a week weight loss every week on this cut and in total i would have lost 67lbs in weight ive taken a couple of pics to show you Come and say hello..www.muscleboundfreaks.co.uk