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Monthly Archives: December 2014

Training – Deadlift

Wednesday 31 December 2014Deadlift (kg) warmup5 x 170 2 sets of 10 with 170kg  Lat Pulldown 4 sets Row Machine 5 sets Hanging Leg Raises 3 sets Notes: last workout of the year! i wish everyone a happy 2015! may all your dreams and goals come true

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Training – Squat

Friday 26 December 2014 Low Bar Squat (kg) warmup 5 x 100 3 x 120 3 x 140 3 x 160 Goodmornings 4 sets of 10 with 60kg Leg Press various Leg Extension various Leg Curls various Calves various Abs various Notes: Merry Xmas.

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Training – Bench Press

Monday 15 December 2014Bench Press (kg) warmup5 x 1003 sets of 5 with 1205 x 1002 sets of 5 with 80kg  Incline DB Press various Lat Pulldown various DB Flyes 3 sets of 10  Triceps Pushdown various Barbell Curl various

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Training – Squat

Sunday 14 December 2014 Low Bar Squat (kg) warmup 5 x 100 3 x 140 3 x 180 2 x 180 Front Squat 2 sets of 5 with 60kg Leg Press various Leg Extension various Leg Curls various Calves various Abs various

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Training – Deadlift

Wednesday 11 December 2014Deadlift (kg) warmup3 x 3 x 180 2 sets of 10 with 100kg  Lat Pulldown 3 sets Barbell Row 3 sets Row Machine 3 sets  Abs various Notes: late night workout. better than nothing

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Training – Bench Press

Friday 6 December 2014Bench Press (kg) warmup5 x 1003 x 1202 x 1401 x 1401 x 140 2 sets of 10 with 100kg  Incline Bench Press various Military Press various Crossover 3 sets of 10  Triceps Pushdown various Barbell Curl various Notes:11.30pm session. Get in. Fuck shit up. Get out.

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Training – Squat

Wednesday 4 December 2014 Low Bar Squat (kg) warmup 5 x 100 3 x 130 3 x 160 1 x 180 Leg Press various Leg Extension various Leg Curls various Calves various Abs various Notes: Late night workout.

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