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Monthly Archives: January 2015

Training – Bench Press

Monday 27 January 2015 Bench Press (kg) warmup5 x 1005 x 1205 x 1303 x 1403 sets of 8 with 80kg Incline DB Press 4 sets Chest Hammer Strength 4 sets Incline Machine Press 3 sets Crossover various Notes:Solid late night workout.

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Training – Bench Press

Tuesday 20 January 2015 Bench Press (kg) warmup5 x 1003 x 1202 x 1403 x 1404 sets of 10 with 80kg Incline DB Press 4 sets Dips 3 sets Seated DB Shoulder Press 4 sets Reat Lat DB Raise 4 sets Notes:

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Training – Deadlift

Saturday 17 January 2015Deadlift (kg) warmup5 x 1405 x 1605 x 2003 x 220 3 sets of 10 with 100kg Lat Pulldown 4 sets Row Machine 4 sets Calves various Abs 3 sets

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Training – Bench Press

Wednesday 14 January 2015 Bench Press (kg) warmup5 x 1003 x 1201 x 1401 x 1453 sets of 8 with 80kg Incline Press Machine 4 sets Chest Hammer Strength 2 sets Dips various Triceps Pushdown various Barbell Curl various Notes:Solid late night workout.

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Training – Squat

Monday 12 January 2014 Low Bar Squat (kg) warmup 5 x 100 3 x 140 Leg Press 4 sets 30 reps Leg Extension various Leg Curls various Calves various Abs various Notes:Went to the gym before work at 9am. Well, one thing is for sure: I’m not a morning lifter. …

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Training – Bench Press

Saturday 10 January 2015Bench Press (kg) warmup5 x 1003 sets of 5 x 120 2 sets of 6 with 80kg Incline DB Press 3 sets of 6 with 80lbs Crossover various Dips various Triceps Pushdown various Barbell Curl various Notes: Went to the gym at 11pm. Did some bodybuilding stuff …

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Training – Deadlift

Friday 09 January 2015Deadlift (kg) warmup5 x 1405 x 1805 x 2005 x 220 2 sets of 10 with 100kg Chinups 3 sets Lat Pulldown 2 sets Row Machine 4 sets Hanging Leg Raises 3 sets Notes: Went to the gym late at night (11.30pm). Another night at the bar. Pleased …

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Training – OHP

Wednesday 07 January 2015 OHP (kg) warmup5 x 405 x 605 x 703+1 x 80 2 sets of 10 x 40kg Seated DB Shoulder Press various DB Side Lateral Raise various DB Rear Lateral Raise various Triceps various DB Curls various Hammer Curls various Notes:Its been a long time since …

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