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11-21-2015, 05:01 PM
#521
Wednesday 18 November
Press
60x3 @ 7.5
62.5x3 @ 6.5
65x3 @ 7.5/8
66.5x3 @ 9
64x3 @ 8
62.5x3 @ 8
62.5x3 @ 7
62.5 x 3 @ 8 I think
Squat
80x4 @ 7
85x4 @ 8.5
82.5x4 @ 8.5
80x4 @ 7
82.5x 4 @ 7
85x4 @ 7
90x4 @ 9.5
85x 4 @ 8
Leg curls
60x8
60x8
55x7.5
50x7.5
10 min circuit of arms and Laterals
Calf Raises
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11-21-2015, 05:07 PM
#522
Thursday 19 November
10 mins lat pulldowns
10 mins hanging leg raises
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11-21-2015, 05:10 PM
#523
Paused Bench
85x4 @ 7
89x4 @ 8.5
89x4 @ 9
89c4 @ 9
89x4 @ 10
Squat
100x4 @6
110x4 @ 7
120x4 @ 8
125x4 @ 9.5/9
125x4 @ 10
120X4 @ 7
125x4 @ 9
DB Shrugs
50x18 grip went
50x2x20
Back Extension
BWx20
10kgx3 sets
10 mins of arms and Laterals
Calf Raises
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12-05-2015, 09:06 AM
#524
Friday 4 December 2015
Paused Bench
80x4 @ 6.5
85x4 @ 7
87.5x4 @ 8
87.5x4 @ 8.5
87.5x4 @ 8.5
Squat
120x4 @ 6.5
130x4 @ 8.5
130x4 @ 8.5
125x4 @ 8
Shrug
60X 20 easy
90X20 easy
110x15
120x10
120x10
Back extensions
10kg too hard low reps
2x5kg
10mins curcuit BBCurls / Rope push down / Laterals
Calf raise 4 sets
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12-07-2015, 05:46 PM
#525
Monday November 7 2015 - men's physique prep
Bench tng
77.5x8 @ 6
83x8 @ 7/6.5
85x8 @ 8
85x 8 @ 8
85x8 @ 8.5
85x8 @ 8.5
85x8 @ 9.5
Squat
100x8 @ 6
115x8 @ 8
115x 8 @ 10
110x8 @ 8?5
110x8 @ 10
100x8 @ 8
Row bb
87.5x12 @ 7
90x12 @ 8.5
90x12 @ 8
90x12 @ 9.5
87.5 x 8 @ 9
87.5 x 4 @ 8
Calf raises standing
140x20
150x15
Seated calves
45x6
40x10
10min Circuit of alternating db curls / LTEs / Laterals
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12-10-2015, 04:22 PM
#526
Press
60x3 @ 6.5
65x3 @ 10
60x3 @ 6
65x3 @ 8.5
62.5x3 @ 7
63x3 @ 6
65x3 @ 7.5
66x3 @ 10
60x3 @ 9
Squat paused
100x2x4 @ 8,8?5
95x 2x4 @ 8,9
Leg curl
65x7.5
60x7.5
55.x7.5
45 x 7.5
10 min circuit: ez bar curls / rope pushdowns / Laterals
Calves 4 sets
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12-11-2015, 06:13 PM
#527
Paused Bench
80x4 @ 6
87.5x4 @ 7
90x4 @ 9
90x4 @ 8
92.5x 4 @ 10
87.5x4 @ 9?5
Squat
120x4 @7
132.5x4 @ 9
132.5x4 @ 9
132 5x4 @ 10
Shrugs
100x12
110x10
110x10
10 mins circuit of bb curls / LTEs / Laterals
Calves 4 sets
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12-22-2015, 05:45 PM
#528
15 december 2015
Bench
80x8 @ 6.5
85x8 @ 10
80x7 @ 10
75x7 @ 10
67.5x7 @ 10
60x7 @ 10
Swuat
100x8 @ 7
110x8 @ 6.5/7
115x8 @ 10
105x8 @ 8
105x8 @ 8
105x8 @ 10
95x 8 @ 10
Row
87.5x12 @ 8
87.5x12 @ 8
87.5x12 @ 8
90x12 @ 9 , 9
10 mins arms and Laterals
Calves 4 sets
Wednesday 17 december 2015
Press
60x3 @ 6
66x3 @ 7.5
67x3 @ 8
67x3 @ 9
65x3 @ 8
65x3 @ 7
65x3 @ 8
65x3 @ 7
65x3 @ 7.5
65x3 @ 7.5
65x3 @ 7.5
66X9.5
Paused Squat
80x4 @ 7
90x4 @ 7
95x4 @ 9
90x4 @ 7
90x4 @ 7
95x4 @ 8
95x4 @ 8.5
92.5 x4 @ 8.5
Leg curl
60x8
65x8
65x8
60x7.5
55x7.5
10 mins arms and Laterals
Calves 4 sets
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12-22-2015, 05:49 PM
#529
18 december 2015
Paused Bench 3x4 @ 9
80x4 @ 6
90x4 @ 8
92.5x4 @ 8
95x4 @10
92.5x4 @ 10
87.5x4 @ 7.5
87.5x4 @ 9
Squat 3x4 @ 9
120x4 @ 8
130x2 @ 10
120x4 @ 9
120x4 @ 10
115x4 @ 10
Shrugs
3x12-20
100x20
115x15
120x9
10 mins ez bar curls / pushdowns / Laterals
10 mins abs
10 mins pulldowns
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12-22-2015, 05:55 PM
#530
Friday 21 december
Bench 5x8 @8
80x8 @ 7
85 x 8 @ 8.5
82.5x7.5 @ 10
72.5x8 @ 8
72.5 x 8 @ 6
77.5x8 @ 8.5
77.5x8 @ 8
Squat 5x8 @ 8
100x8 @ 8
100x8 @ 9
95x8 @ 9
92.5x8 @ 8
92.5x8 @ 8
Row 4x12 @ 8
80x12 strap @ 6.5
87.5x12 @ 8
87.5x12 @ 8
87.5x12 @ 8
87.5x12 @ 8
10 mins Circuit alternating dumbbell curls / LTEs / Laterals
4 sets Calves
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