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Monthly Archives: September 2013

Training

Bench Press (kg) 12 x bar8 x 405 x 603 x 801 x 1006 sets of 6 x 112.5 (paused) Bench Press widegrip (kg) 2 sets of 10 x 100 Triceps Pushdown (lbs) 3 sets of 10 x 95 Barbell Curl (lbs) 3 sets of 10 x 110  Dips BW+20kg …

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Training

Low Bar Squat (kg) 5 x 605 x 1003 x 1401 x 1805 x 210 Walkouts various Front Squat (kg) 5 sets of 5 x 105 Leg Press various Single Leg Curls 4 sets of 12 Calves various Abs various Left Trap StretchingNo Cardio – gym was closing Notes:Well, yesterday …

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Training

Bench Press (kg) 12 x bar8 x 405 x 603 x 803 x 1001 x 12010 sets of 3 x 132.5 (paused) BTN Press (kg) 2 sets of 10 x 50 DB Lat Raise (kg) 2 sets of 12 x 15 DB Front Raise (kg) 2 sets of 10 x …

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Training: Coan/Phillipi Deadlift Routine Week 3

Deadlift (kg) 5 x 605 x 1003 x 1402 x 1801 x 2101 set of 2 x 247.5 Speed Deadlift (kg) 6 sets of 3 x 202.5 (90 sec rest between sets) 3 circuits (rest 90sec between exercises, 2-3 minutes between circuits): Stiff-leg deadlift: 8 reps @ 120kgBent over row: 8 …

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Training

Bench Press (kg) 12 x bar8 x 405 x 603 x 803 x 1001 x 1208 sets of 4 x 125 Close Grip Bench Press (kg) 2 sets of 10 x 105 (paused reps) Incline Bench Press (kg) 2 sets of 10 x 80 Triceps Pushdown light weight, many reps …

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Training

Low Bar Squat (kg) 5 x 605 x 1003 x 1401 x 1705 sets of 5 x 192.5 Walkouts various Leg Press 2 sets of 15 heavy kg Single Leg Press 2 sets of 15 light kg  Single Leg Extension 3 sets of 12 Single Leg Curls 3 sets of …

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Training

Bench Press (kg) 12 x bar8 x 405 x 603 x 801 x 1007 sets of 5 x 117.5 Bench Press widegrip (kg) 2 sets of 10 x 100 Triceps Pushdown (lbs) 3 sets of 10 x 90 Barbell Curl (lbs) 3 sets of 10 x 110  Dips BW+15kg x …

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Training

Low Bar Squat (kg) 5 x 605 x 1003 x 1401 x 1805 x 205 Walkouts various Front Squat (kg) 5 sets of 5 x 100 Single Leg Extension 4 sets of 12 Single Leg Curls 3 sets of 12 Calves various Abs various Left Trap StretchingRight Trap StrengtheningCardio 10′Notes:Squats …

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Training

Bench Press (kg) 12 x bar8 x 405 x 603 x 801 x 1006 sets of 6 x 110 BTN Press (kg) 2 sets of 10 x 40 DB Lat Raise (kg) 2 sets of 12 x 12.5 DB Front Raise (kg) 2 sets of 10 x 10 DB Rear …

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