Training – Bench Press

Sunday 30 March 2014Bench Press (kg) 8 x 208 x 408 x 608 x 805 x 1005 x 1205 x 1309 x 1009 x 809 x 80 Incline DB Press (lbs) 4 sets of 10 x 50-60 Chest Dips 3 sets of 10 x BW DB Press (lbs) 10 x …

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Training – Deadlift

Sunday 9 March 2014Deadlift (kg) warmup3 x 2003 x 230 Bent Over Row (kg) 4 sets of 12 x 80 Lat Pulldown 4 sets of 12 GoodMornings (kg) 4 sets of 10 x 80  Calves various Abs various Notes:Still a little bit sick, managed to go to the gym nonetheless. …

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Training – Bench Press

Friday 8 March 2014Bench Press (kg) warmup3 x 1103 x 1253 x 1408 x 1202 sets of 8 with 100 Incline DB Press (lbs) 4 sets of 10 x 55 Incline DB Flyes (kg) 4 sets of 10 x 12.5 Chest Dips 2 sets of 20 x BW1 set of …

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Training – Squat

Monday 3 March 2014Low Bar Squat (kg) warmup3 x 152.53 x 172.53 x 195 Leg Press 5 sets 15 reps Leg Curls  5 sets 15 reps Leg Extension 4 sets 12 reps  Calves 4 sets 12 reps Abs Machine 4 sets 12 reps

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Training – OHP

Saturday 1 March 2014 OHP (kg) warmup5 x 655 x 755 x 85 DB Shoulder Press (lbs) 4 sets of 12 x 40  DB Lateral Raise 4 sets of 12 with 15kg DB Rear Lateral Raise 2 sets of 10 with 10kg Barbell Curls 4 sets of 12 with 40kg  …

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Training – Deadlift

Thursday 27 January 2014Deadlift (kg) warmup5 x 1805 x 2105 x 240 Bent Over Row (kg) 4 sets of 12 x 80 Lat Pulldown 4 sets of 12 GoodMornings (kg) 4 sets of 10 x 80  Calves various Abs various

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Training – Bench Press

Tuesday 25 February 2014Bench Press (kg) warmup5 x 1005 x 1155 x 130 Weighted Dips (kg) 4 sets of 10 x BW+20 DB Flyes (kg) 4 sets of 12 x 12.5 Triceps Pushdown 5 sets of 20 Push ups 4 sets Cardio:25′ Elliptical

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Training – Squat

Monday 24 February 2014Low Bar Squat (kg) warmup5 x 1405 x 1605 x 180 Leg Press 5 sets 15 reps Leg Curls  5 sets 15 reps Leg Extension 4 sets 12 reps  Calves 4 sets 12 reps Abs Machine 4 sets 12 reps Notes:

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Training – Bench Press

Tuesday 18 February 2014Bench Press (kg) warmup3 sets of 7 x 120 Incline DB Press (kg) 4 sets of 10 x 25 Incline DB Fly (lbs) 3 sets of 10 x 15 Dips 3 sets of 20 x BW Barbell Curl (lbs) 4 sets of 10 x 90 Preacher Curl …

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Training – Deadlift

Monday 17 January 2014Deadlift (kg) warmup3 sets of 5 x 14010 x 140 Bent Over Row (kg) 4 sets of 12 with 60 Lat Pulldowns 4 sets of 12 Abs various Calves various Notes:Deload. I’ve lost quite a bit of weight. I think last time I was that light was …

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