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08-08-2017, 04:46 PM
#701
8/8/17
-Back-
Weighted chin-ups 40kgx3x4
Barbell row 80kgx3x4
Chest supported dumbbell row 38kgx3x4
Lat pulldown 59kgx 4 and 52kgx7,6
DB rear delts 12kgx13,11,9
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08-10-2017, 02:22 PM
#702
10/8/17
-Legs and shoulders-
Press 57.5kgx3x4 @ 9,9.5, 10
Front squat 70kgx4x4@ 9,8, 9.5,10
60kgkgx3x4
DB laterals 14kgx11,7.5,7
Leg Extension 52kgx 9,8, 8
Leg curl 52kgx 8.5,8.5,7.5
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08-11-2017, 07:15 AM
#703
10/8/17
-Upper Body-*
Incline BB bench 75kgx3x4 @ 7.5,7.5,8
Rest time: 3 mins,
CGBP 85kgx3x4 @ 9.5,
Rest time: 3.5 mins
BB Curls 50kgx4, 4, 3
Alternating DB curls 22kgx 1 set and 20kgx2 sets*
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08-15-2017, 12:40 PM
#704
14/8/17
-Chest & triceps- (DELOAD)
Incline barbell bench 75kgx2x4 @
Rest time: 4 mins
DB flat bench 34x2x4 @
Machine Shoulder press 80x2x4 @
LTE 47.5x 5, 5, 4
Incline machine chest press 66x8,8,7
Hanging leg raises supersetted with hanging knee raises 4 sets each
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08-17-2017, 12:09 PM
#705
15/8/17
-Back- (DELOAD)
Weighted chin-ups 35kgx2x4
Barbell row 75kgx2x4
Chest supported dumbbell row 34kgx2x4
Lat pulldown 59kgx 4 and 52kgx8, 6
DB rear delts 12kgx16, 14x8 ,?
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08-18-2017, 10:48 AM
#706

17/8/17
-Legs and shoulders- (Deload)
Press 52.5kgx2x4 @ 9,9.5, 10
Front squat 60kgx2x4 @ 9,8, 9.5,10
50x2x4
DB laterals 14kgx9,9,8
Leg Extension 52kgx 9,9, 8
Leg curl 52kgx 7.5,7, 6
Triceps machine 5x 82kg
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08-21-2017, 12:38 PM
#707
,
5/8/17
-Upper Body-
Incline BB bench 72.5kgx3x5 @ 6,6
Rest time: 2 mins, 2 mins
CGBP 82.5kgx3x5 @ 9.5
Rest time: 3.5 mins
BB Curls 50kgx4, 4, 4
Alternating DB curls 22kgx 1 set and 20kgx2 sets
Abs roller 4 sets
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08-22-2017, 01:01 PM
#708

21/8/17
-Chest & triceps-
Incline barbell bench 75kgx4x6 @ 7, 6.5,
Rest time: 4 mins
DB flat bench 36x4x8 @ 8.5 ,9, 9
Rest time: 4 mins
Machine Shoulder press 85x3x6 @
LTE 47.5x 4, 5, 5
Hanging leg raises supersetted with hanging knee raises 4 sets each
Last edited by Lion Heart; 08-22-2017 at 01:04 PM.
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08-24-2017, 01:24 PM
#709

22/8/17
-Back-
Weighted chin-ups 37.5kgx6,6,2.5
Barbell row 77.5kgx3x6
Chest supported dumbbell row 36kgx3x6
Lat pulldown 52kgx7.5,6, 6
DB rear delts 14x12,11,9
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08-28-2017, 12:43 PM
#710


24/8/17
-Legs and shoulders-
Press 55kgx3x6 @ 8,8, 9.5 done
Front squat 67.5kgx4x6 @ 10, 10, 10,
57.5x3x6 done
DB laterals 14kgx8.5, 7, 6
Leg Extension 52kgx 10, 8, 8
Leg curl 45kgx 7, 8.5, 8
Ab rollout 4 sets x
Incline bench 72.5x3x6
Close grip bench 82.5x3x6 ,6,5 (5 mins rest)
Barbell curl 50kgx 4, 4, 4
Alternating curls 20kgx 3 sets
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