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10-13-2017, 01:59 PM
#731
13/10/17
Legs and shoulders
Press 57.5kgx4, 4, 3,
Machine shoulder press 100kgx4, 4, 4
60kgx4, 4, 3, 4
50kgx7, 5, 4
Front squat
Lateral raises 14kgx8, 9, 7
Leg curl 52kgx6.5,5.5,
47.3x7
Leg Extension 59kgx7.5, 6.5, 6.5
Upper body
Incline BB bench 77.5kgx3, 75kgx4,3 @ 9.5,10,10
CGBP 82.5kgx4, 4, 4
Barbell curl 45kgx4, 4, 3
Alternating dumbbell curls 20kgx3 sets
Ab roller 4 sets x
27451
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10-16-2017, 03:26 PM
#732
16/10/17
Chest and abs
Incline BB bench 77.5kg x 5, 5, 4 @ 9.5, 10, 10
Flat BB bench 82.5kg x 3 x 4 @ 10, 10, 9.5
Flat DB bench 38kgx 3 x 4 @ 10,
Pushdown (straight bar) 36kg x 3 x 5
3 x rounds of circuits
Hanging knee raises 3kg x 5, 1kgx9,5
Hanging leg raises
BB roll outs
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10-17-2017, 03:33 PM
#733
17/10/17
Back
Chin-up 37.5kg x 3 x 4 @ 10s
Barbell row 80kg x 4, 5, 5
Lat pulldown 59kg x 9,7 66kgx7
Chest supported row 38kg x 4 and 36kgx4,5
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10-19-2017, 02:57 PM
#734
Legs and shoulders
19/10/17
Squat 70kg x 3 x 4 @ 9, 9.5, 9.5
Front squat 70kg x 3 x 4 @ 10, 10, 10
Leg curl 45kg x 6, 7, 8
Press 57.5kgx 3 and 55kg x 2 x 5
DB laterals 14kg x 8, 7, 6.5
DB Rear delts 14kg x 12, 11, 7
Hanging knee raises 1kgx10,5, 4
Ab roller failure
Hanging leg raises failure
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10-23-2017, 03:01 PM
#735
23/10/17
Chest and abs
Incline BB bench 77.5kg x 3 x 5 @ 9, 10, 10
Flat BB bench 82.5kg x 3 x 5 @ 10, 10, 9.5
Flat DB bench 38kgx 4, 5, 4 @ 10s
Pushdown (straight bar) 36kg x7, 7, 6
3 x rounds of circuits
Hanging knee raises 1kgx7, 5, 4
Hanging leg raises
BB roll outs
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10-24-2017, 02:40 PM
#736
24/10/17
Back
Chin-up 37.5kg x 6 and 40kgx4,3 @ 10s
Barbell row 80kg x 3 x 5
Lat pulldown 59kg x 3 x 5 and 66kgx3
Chest supported row 36kg x 6 and 38kgx2x5
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10-26-2017, 02:41 PM
#737
Legs and shoulders
26/10/17
Squat 70kg x 3 x 4 @ 10, 10, 10
Front squat 70kg x 3 x 4 @ 10, 10, 10
Leg curl 52kgx9 and 54.5kgx2x6
Press 55kg x 4, 5, 5 @ 10, 10, 10
DB laterals 14kg x 9, 8, 8
DB Rear delts 14kg x 10, 9, 10
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10-27-2017, 03:42 PM
#738
Upper body
27/10/17
Incline BB bench 70kgx8 @ 9.5
67.5x8 @ 10
65x8 @ 9.5
CGBP 82.5x 6 @ 9
85kgx2x4 @ 10, 10
LTE 40x4 , 47.5x3, 45x4, 42.5x4
BB curl 50kg x6, 6, 5
Alternating DB curls 22kgx5-6 and 20kg x 2 x sets
3 rounds of
Hanging knee raises 1kgx10,7,4
Ab rollouts
Hanging leg raises
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10-30-2017, 03:26 PM
#739
30/10/17
Chest and abs
Incline BB bench 77.5kg x 6 @ 10
80kgx2x4 @ 10, 10
Flat BB bench 82.5kg x 6 @ 9.5
85kg x 2 x 4 @ 10, 9.5
Flat DB bench 38kgx 3 x 5 @ 10s
Rope face pull 18kgx 3 x 8 with 2 mins rest between sets
3 x rounds of circuits
Hanging knee raises 1kgx12,9 and 2kgx4
Hanging leg raises
BB roll outs
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10-31-2017, 04:54 PM
#740
31/10/17
Back
Chin-up 40kgx 3 x 4 , 4, 3 and
Barbell row 80kg x 3 x 5
Lat pulldown 54.3kgx7, 7, 6
Chest supported row 38kgx6, 6, 5
Rack pull 110kg x 3 x 4
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