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03-12-2018, 01:16 PM
#151
Sat march 10th 2018
9 minute bike
2" deficit deadlift
225x5
255x4
305x3x2
355x2x4 belt
Paused bench
145x5
185x4
205x3x2
245x2x5
Cable x over 3x10
Leg curls 3x10
Pulldowns 3x10
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03-13-2018, 12:25 PM
#152
Monday march 12th 2018
9 minute bike
Squat
242x5 paused
287x4 paused
335x3x2 belt
385x3x4 belt wraps
Paused bench
150x5
185x4
210x3x2
240x3x5
Highbar paused squat
240x5
290x4
310x4x4
Db press
45x10x3
Ab rollouts 3x5
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03-16-2018, 05:39 AM
#153
Wednessay March 14th 2018
10 minute bike
Deadlift
255x5
305x4
355x3x2
410x3x3
Bench marathon (all paused)
155x6
185x5
205x4
245x3x3
255x2x2
245x3x2
205x4
195x5
185x8
155x10
GHR 3x10
Chins 3x5
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03-17-2018, 05:28 AM
#154
March 16th 2018
10 minute bike
2ct paused bench
155x5
185x4
215x3x2
245x3x3
Hb squat
235x5 paused
285x4 paused
315x3x2 paused
335x3x5
Rows 155x10x3
Curls 60x10x3
One leg press 3x10
Hammer strength crunches 3x10
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03-20-2018, 11:24 PM
#155
Saturday march17th 2018
11 minute bike
2" deficit deadlift
255x5
305x4
335x3x2
360x3x4
2ct paused bench
155x5
185x4
215x3x2
245x3x5
Cable xover 3x10
Pulldowns 3x10
Leg curls 3x10
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03-20-2018, 11:28 PM
#156
Monday march 19th 2018
11 minute bike
Squat
242x5 paused
287x4 paused
331x3x2
386x3x4
2 ct paused bench
155x5
187x4
215x3x2
245x3x5
Highbar paused squat
235x5
285x4
315x3x3
Standing db press
50x10x3
Ab rollouts 3x6
Pulldowns 3x10
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03-23-2018, 01:44 PM
#157
Wednesday march 21st 2018
Deadlifts
255x5
315x4
365x3x2
410x3x4
Bench marathon (all paused)
155x6
185x5
215x4
245x3
260x2x3
245x3
215x4
195x5
185x8
155x10
Ghr 3x10
Chins 2x5
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03-27-2018, 05:55 AM
#158
Friday march 23rd
Paused bench
155x5
187x4
215x3x2
247x3x4
Highbat squat
235x5 paused
285x4 paused
315x3 paused
335x3x5
Bb rows
155x10x3
Ab wheel 3x6
Curls
60x10x3
Assault bike
20s sprint every 2 minutes
X3
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03-27-2018, 05:56 AM
#159
Monday March 26th 18
Squat
242x5 paused
287x4 paused
331x3x2 belt
385x3x4 belt
Paused Bench
155x5
187x4
215x3x2
245x3x5
Paused squat
235x5
285x4
315x3x4
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04-06-2018, 11:43 PM
#160
March 30th
Deadlift
265x5
309x4
353x3
410x3x6
Bench marathon all paused
155x6
187x5
215x4
242x3x2
261x2x3
242x3x2
215x4
200x5
187x8
155x10
2" deficit deadlift
255x5
305x4
353x3x5
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