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07-24-2017, 12:59 PM
#691
21/7/17
-Upper Body (deload week)-
Incline BB bench 67.5kgx2x4 @
Rest time: 3 mins, 3 mins*
CGBP 77.5x2x4 @
Rest time: 3.5 mins
BB Curls 50kgx5,4,4
Alternating DB curls 22kgx 3 sets
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07-25-2017, 12:44 PM
#692
25/7/17
- Chest & triceps -
Incline BB bench press 75kgx4x6 @ 9,8.5,9,9.5
Rest time: 4 mins,4mins,4mins
DB flat bench 36kgx4x4,8,7,6 @ 10,
Rest time: 4-5mins
Machine shoulder press 85x3x4 ,@ 8, 8.5, 8.5
Rest time: 4 mins, 4 mins*
LTEs (on floor) 50kgx3 and 47.5x5,4 @ 10,10,10
Rest time: 4 mins, 4 mins*
Hanging leg raises BW x loads
Knee raises 4 sets x loads
Last edited by Lion Heart; 07-26-2017 at 12:27 PM.
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07-26-2017, 12:30 PM
#693
24/7/17
-Back-
Weighted chin-ups 35kgx3x6 @9, 10, 10
Barbell row 75kgx3x6 @10,10,10
Chest supported dumbbell row 36kgx3x2,6,6 not long enough rest
Lat pulldown 59kgx 4, 5, 5
DB rear delts 10kgx12 12kgx8,9/10
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07-27-2017, 12:21 PM
#694

27/7/17*
-Legs and shoulders-*
Press 55kgx3x6 @ 8.5,10, 9.5
Front squat 65kgx6,6,5, @ 8,8 ,10,9.5
55kgkgx3x6 @
DB laterals 14kgx8, 7, 7
Leg Extension 52kgx 9, 8, 7
Leg curl 52kgx 9, 7.5, 6.5
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07-30-2017, 09:31 AM
#695
1/7/17
-Upper Body-
Incline BB bench 70kgx3x6 @7.5 Rest time: 3 mins, 3 mins*
CGBP 80kgx3x6 @ 8.5 ,8.5, 8.5
Rest time: 3.5 mins
BB Curls 50kgx5,5,3
Alternating DB curls 22kgx 1 set and 20kgx2 sets
Abs roller 4 sets
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07-31-2017, 02:17 PM
#696
31/7/17
-Chest & triceps-
Incline barbell bench 77.5x4x5
DB flat bench 36x4x6 @ 10,8, 8.5,
Machine Shoulder press 85x3x5
LTE 47.5x3x4
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08-03-2017, 10:00 AM
#697
1/8/17
-Back-*
Weighted chin-ups 37.5kgx5,5,3.5 @9.5,
Barbell row 77.5kgx3x5,5,5 @10,10,10
Chest supported dumbbell row 38kgx6,6,6
Lat pulldown 59kgx 4, 5,5
DB rear delts 12x11, 12,12
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08-05-2017, 11:47 AM
#698
3/8/17
-Legs and shoulders-
Press 57.5kgx4, 3,4 @ 8.5,10, 9.5
Front squat 70kgx4x5,4,4@ 8,8 ,10,9.5
60kgkgx5,5, 4
DB laterals 14kgx9,7,7
Leg Extension 52kgx 9, 9, 7
Leg curl 52kgx 11.5,7.5,7.5
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08-07-2017, 01:15 PM
#699
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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08-08-2017, 12:38 PM
#700
7/8/17
-Chest & triceps-
Incline barbell bench 80kgx4x3 @ 10,9.5, 10, 10
Rest time: 4 mins
DB flat bench 38x4x4 @
Machine Shoulder press 90x3x4 @
LTE 47.5x3x4 ,5,
Hanging leg raises supersetted with hanging knee raises 4 sets each
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