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  • Tuesday 8/4/13 bw104.8 Deads 60x10 60x10 100x6...

    Tuesday 8/4/13 bw104.8

    Deads 60x10 60x10 100x6 140x2 180x3 200x5 212.5x3 212.5x3 212.5x3

    Step ups 60kg bbx 10, 20
    Pull ups 12 12 10 10 6
    Banded good morning 35 25 25 25
    Time: 10.33
    ...
  • Friday 4/414 bw 106.5 squat 100kg 21 15 9 ...

    Friday 4/414 bw 106.5

    squat 100kg 21 15 9
    s/s DB swing 30x12 30x15 30x9
    for time: 4.34

    BB Floor Press 20x50 60x12 100x2 120x2 140x1 140x1 150x1 150x1 100x10 100x10 60x25

    BB Curls 40x10...
  • Wednesday 2/4/14 bw105.7 Deads 60x6 60x3...

    Wednesday 2/4/14 bw105.7

    Deads 60x6 60x3 100x3 140x2 140x6 180x3 200x3 220x3 235x3

    12 mins of : 7 rows 7 cleans 7 push press
    60kg BBx2 50kg BBx6

    8x200m 20sec rest
  • need to start updating this again! few PR...

    need to start updating this again!

    few PR updates bench is sitting at 150x5, 160x3 and 165x2

    squat is down a bit at the mo, just started squating again after a full season with no heavy squats,...
  • Knee's good now, thanks. Haven't updated this...

    Knee's good now, thanks.

    Haven't updated this in ages, i think ive got close to a full book of workout to up load.

    I did the 10,000 KB swing challenege in Jan but did over 17,000 instead of...
  • Life and injuries seem to be getting in the way...

    Life and injuries seem to be getting in the way of keeping this thing upto date.

    I've now done my knee again but this time i'm hopeful its not ligaments or cartilage physio currently thinks i...
  • Wednesday 11/9/13 Squat 60x6 60x6 100x6 100x6...

    Wednesday 11/9/13

    Squat 60x6 60x6 100x6 100x6 140x5 140x5 140x5
    s/s Bench 20x20 60x12 80x10 110x6 110x10 130x8

    DB Row 53.25x8 53.25x10 65x10 45x12

    BB Glute Bridge 80x10 140x10 160x10 170x10...
  • Monday 9/9/13 bw 107.1 Deads 60x6 100x6 140x6...

    Monday 9/9/13 bw 107.1

    Deads 60x6 100x6 140x6 180x5 220x5 230x5PR 200x5

    Pull ups 3 3 3 3 +10x4 +10x5 +10x3 4

    RDL 60x5 60x5 80x5 90x5 60x5

    CGBP 20x20 40x12 40x12 40x12 40x12 40x12 70x10...
  • Wednesday 4/9/13 Spin bike 10mins Squat...

    Wednesday 4/9/13

    Spin bike 10mins

    Squat 60x10 60x10 110x5 110x5 130x5 140x5

    BB Bench 20x50 20x20 60x15 100x6

    Mill Press 60x8 80x8 80x8 80x8
    s/s BB Row 60x8 80x5 80x5 80x5
  • Friday 23/8/13 bw 105.8 BB Bench 20x20...

    Friday 23/8/13 bw 105.8

    BB Bench 20x20 60x10 60x10 100x6 112x6 112x6 112x6 112x6 112x6 112x6
    s/s DB Rear delt flies 2.5x10 2.5x10 2.5x10 8x10 8x10 8x10 8x10 8x10

    DB Incline 30x15 30x15...
  • Wednesday 14/8/13 bw106.1 Mill Press 40x12...

    Wednesday 14/8/13 bw106.1

    Mill Press 40x12 70x8 80x6 90x6 100x3 105x3 105x3
    s/s NG Chins 5 5 5 6 +6.5x5 +6.5x3 +6.5x5

    Squat 60x6 60x6 60x6 100x3 140x5 160x5

    DB Floor Press 30x30 40x8...
  • Friday 2/8/13 105.5 Bench 20x20 60x20 100x12...

    Friday 2/8/13 105.5

    Bench 20x20 60x20 100x12 120x5 145x3 145x3 145x3

    Glute Bridge 70x8 90x8 135x8 135x8
    s/s DB Row 40x8 40x8 40x8 40x8

    DB IYTx21 7 9 9

    NG Chins 5 +2.5x5 +2.5x5 +2.5x5...
  • monday 29/7/3 bw107.2 BB Bench 70x20 70x20...

    monday 29/7/3 bw107.2

    BB Bench 70x20 70x20 120x5 135x5 135x5 135x5

    CHins 5 5 5

    RDL 60x8 100x8 60x8 60x8 80x8 70x8

    Post Flies 12x8 18x8 14x8
  • Friday 26/7/13 bw 106.6 BB Bench 20x30 60x6...

    Friday 26/7/13 bw 106.6

    BB Bench 20x30 60x6 60x12 60x12 100x8 120x6 135x3 135x3 135x3 107.5x17PR

    BB Row 60x10 60x10 100x5 115x5 115x5 115x5

    Circuit 30sec on 10sec off 90sec rest x4
    (lat...
  • I was trying to do them as straight legged as...

    I was trying to do them as straight legged as possible and also lift my toes as i go down. I thought i had a pretty good hip hinge movement and i try do them like a good morning only holding the bar....
  • Monday 22/7/13 bw107.5 Squat 20x20 60x15...

    Monday 22/7/13 bw107.5

    Squat 20x20 60x15 100x10 150x2 185x2 185x2 185x2 185x2 185x2 185x2

    NG Chins 3 3 3 3 3 3 3 3 3 3

    Plank Series 2x2mins

    DB Curls 10x12 10x12 10x12 10x12
  • Friday 19/7/13 bw 106.4 Squat 20x20 60x10...

    Friday 19/7/13 bw 106.4


    Squat 20x20 60x10 100x9 150x3 190x5 190x5 190x5 190x5 190x5

    Bench 60x25 100x12 110x8 135x5 135x5 135x5 135x4 135x5

    Glute Bridge 70x10 110x10 130x10
    s/s Post...
  • WED 17/7/13 bw106 BB Row 20x12 60x8 80x5...

    WED 17/7/13 bw106

    BB Row 20x12 60x8 80x5 100x5 110x5 115x5 125x5* 110x5

    RDL 60x5 60x5 100x5 100x5 130x5* 130x5* 150x8*

    Single arm DB Row 46x10 46x10 54x10*
    s/s Standing DB Shoulder...
  • Monday 15/7/13 bw 106.4 Squat 20x12 60x10...

    Monday 15/7/13 bw 106.4

    Squat 20x12 60x10 100x8 140x6 185x2 185x2 185x2 185x2 185x2 185x2
    (2mins rest between work sets)

    NG Chins 5 5 5 5 5

    Nordics 6 6 6

    Circuit 8 stations 30sec on...
  • Friday 12/7/13 bw106 Squat 20x12 60x6 100x8...

    Friday 12/7/13 bw106

    Squat 20x12 60x6 100x8 150x5 192.5x5 192.5x5 192.5x5

    BB Bench 20x20 60x15 100x8 120x3 135x5 135x5 135x5

    Bench Glute bridge 50x10 90x10 90x10 105x10

    DB Post flies...
  • Results 1 to 20 of 100
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