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01-13-2018, 06:05 PM
#771
#1
14/1/17
Upper body
Close grip bench press 85kgx3 82.5kgx4, 4
Barbell bar curl 40kgx7 45kgx5, 4, 4
LThE 47.5x 3, 45kgx4, 5
Incline bench press 70kgx8 67.5kgx8 65kgx10
DB alternating curls 3 sets x
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01-19-2018, 01:18 PM
#772
12/1/18
Legs and shoulders
Press 60x2,4 and 57.5kgx 4, 6
Squat 70kgx6 and 75kgx 5, 5
Front squat 75kgx 6 and 85kgx4, 3
Leg curl 59kgx7,7, 6
Laterals 16kgx6 ,6, 6
Rear delts 14kgx10, 5 ,6
Knee raises 5kgx12, 5,5
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01-19-2018, 01:33 PM
#773
Incline bench 82.5kgx3 80kgx4, 4
Flat BB bench 90kgx4, 4,4
Flat DB bench 40kgx5,4, 4
Face pulls 50lbs x 6, 6, 4
Knee raises 6kgx8
Weighted chinup 35kgx4,5, 4
Barbell row 82.5kgx 6 and 85kgx4 , 4
Lat pulldown 52kgx6, 6, 6
Chest supported row 36kgx4, 6 , 6
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01-20-2018, 12:12 PM
#774
#2
20/1/17
Upper body
Close grip bench press 85kgx4,4, 5
Barbell bar curl 50x4 ,4, 4
LThE 50x4 ,4 47.5x5
Incline bench press 70kgx8 67.5kgx6 65kgx7
DB alternating curls 3 sets x
.
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01-23-2018, 03:13 PM
#775
23/1/18
Chest and abs
Incline BB bench 82.5kgx5, 6 85kgx3
Flat BB bench 90kgx4,3 87.5kgx 4
Flat DB bench 40kgx2 38kgx4, 5, 5
Face pull 27kgx4 23kgx5,
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01-25-2018, 02:46 PM
#776
Back 23/1/18 #3
Weighted chins 40kgx5, 4, 4
BB rows 82.5x4.5, 4.5, 4
Chest supported rows 38kgx4, 5, 5
Lat pulldowns 52kgx11 59kgx4/5, 5
793
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01-29-2018, 04:53 PM
#777
12/1/18
Legs and shoulders
Press 60x2,4 and 57.5kgx 4, 6
Squat 70kgx6 and 75kgx 5, 5
Front squat 75kgx 6 and 85kgx4, 3
Leg curl 59kgx7,7, 6
Laterals 16kgx6 ,6, 6
Rear delts 14kgx10, 5 ,6
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01-29-2018, 04:54 PM
#778
24/1/18
Strength week
Incline BB bench 70kgx4
Flat BB bench 87.5kgx 4, 4, 4
Squat 80kgx5,5, 5
Row barbell 82.5kgx4,4, 4
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02-05-2018, 11:55 AM
#779
24/1/18
Strength week
Press 60kg x 5, 6 62.5x 3
Squat 85 kgx4, 3 82.5x 5
Row barbell 70kgx3 , 67.5x4 , 4
Chinups 14, 10, 8 be
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02-05-2018, 05:24 PM
#780
.
5/2/18
Chest and abs
Incline BB bench 82.5kgx6 85kgx4,
Flat BB bench 90kgx5, 5, 4
Flat DB bench 40kgx4, 4, 3
Face pull 27kgx4 23kgx5,
.
Back 5/2/18 #3
Weighted chins 40kgx4, 4,
BB rows 82.5x4, 4, 4
Chest supported rows 38kgx4 30x5 36kgx5, 5
Lat pulldowns 59kgx6,5, 5
793
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