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Monthly Archives: December 2013

Training – Squat

Tuesday 31 December 2013Low Bar Squat (kg) warmup3 x 1953 x 2053 x 215 Leg Press 5 sets 15 reps with 120kg Leg Curls  5 sets 15 reps Leg Extension 4 sets 12 reps  Calves various Abs Machine 4 sets 12 reps Notes:Last workout of the year. Squats were good …

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Training – OHP

Wednesday 29 December 2013 OHP (kg) 3 x 753 x 853 x 95 BTN Press 2 sets of 10 with 40kg DB Shoulder Press 4 sets of 12 (first set with 65lbs, then reduced weight)  DB Lateral Raise 4 sets of 12 with 12.5kg Barbell Curls 4 sets of 12 …

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Training – Bench Press

Sunday 22 December 2013Bench Press (kg) warmup6 sets of 6 x 117.5 (paused) Triceps Pushdown 4 sets of 10 x whole stack Dips 25 x BW Triceps Machine 2 sets of 12 Biceps various Cable Crossover various Notes:Losing body fat, maintaining strength for the time being. Feeling a bit weak …

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Training – Deadlift

Friday 20 December 2013Deadlift (kg) warmup5 x 2055 x 2255 x 245 Leg Press Machine 4 sets of 20 x whole stack Hammer Strength Row  4 sets of 12 x 70kg Chinups 4 sets of 10 x BW  AbsCalves 4 sets Notes:Deadlifts were a bit difficult ’cause of the reduced …

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Training – OHP

Wednesday 19 December 2013 OHP (kg) 5 x 67.55 x 77.55 x 87.5 Bench Press (kg) 10 sets of 3 x 130 (paused reps) BTN Press 4 sets of 10 with 110lbs DB Lateral Raise 4 sets of 10 with 15kg DB Front Raise 2 sets of 10 with 12.5kg …

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Training – Bench Press

Tuesday 18 December 2013Bench Press (kg) warmup8 sets of 4 with 127.5kg Closed Grip Bench Press (kg) 2 sets of 8 with 110kg2 sets of 8 with 80kg Incline Bench Press (kg) 2 sets of 8 with 80kg DB CurlsTriceps Pushdown various

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Training – Squat

Monday 16 December 2013Low Bar Squat (kg) warmup5 x 1605 x 1805 x 200 Leg Press 4 sets 10 reps Leg Extension 4 sets 10 reps Leg Curls  4 sets 10 reps Calves 4 sets 10 reps Abs 4 sets 10 reps Cardio: 8′ elliptical Notes:Tommy Kono knee sleeves arrived …

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Training – Bench Press

Saturday 14 December 2013Bench Press (kg) warmup7 sets of 5 x 120 (paused) Bench Press Widegrip (kg) 2 sets of 10 x 100 Triceps Pushdown 3 sets of 10 x whole stack Dips 20 x BW+15 Triceps Lying Extension (lbs) 2 sets of 10 x 90lbs DB Curls 2 sets …

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Training – Deadlift

Friday 13 December 2013Deadlift (kg) warmup8 x 1808 x 2008 x 220 Deficit Stiff-Legged Deadlift (kg) 2 sets of 10 x 180 Barbell Row 2 sets of 10 x 100 Chinups 2 sets of 10 x BW  DB Row (lbs) 2 sets of 10 x 60  Notes:Deadlifts were strong, I …

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Training – Bench Press

Wednesday 11 December 2013OHP (kg) 8 x 608 x 708 x 80 Bench Press (kg) 6 sets of 6 x 112.5 (most reps paused) BTN Press 4 sets of 10 with 40kg DB Lateral Raise 2 sets of 10 with 15kg DB Front Raise 2 sets of 10 with 12.5kg …

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