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  1. #31
    Registered User Huskarl's Avatar
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    DOH deadlift, no belt 4 * 90 kg, 4 * 110 kg, 4 * 110 kg, 3 * 125 kg, 3 * 125 kg, 3 * 145 kg, 3 * 145 kg, 3 * 145 kg, 3 * 145 kg, 3 * 145 kg
    Paused benchpress, mediumgrip 5 * 65 kg, 5 * 77,5 kg, 4 * 90 kg, 4 * 90 kg, 3 * 97,5 kg, 3 * 97,5 kg, 2 * 105 kg, 2 * 105 kg, 1 * 110 kg, 1 * 110 kg, 2 * 105 kg, 2 * 105 kg, 3 * 97,5 kg, 3 * 97,5 kg, 10 * 90 kg, 12 * 80 kg, 15 * 60 kg
    Deadlift from box, no belt 5 * 110 kg, 4 * 125 kg, 4 * 125 kg, 3 * 145 kg
    DOH deficit deadlift, no belt 2 * 110 kg, 2 * 110 kg, 2 * 110 kg, 2 * 110 kg, 2 * 110 kg


    Rear delt row, dumbell 12 * 16 kg, 10 * 21 kg, 12 * 21 kg, 12 * 21 kg, 12 * 16 kg
    Abwheel on knee 12, 12, 13, 8
    Lateral raise 12 * 6 kg, 12 * 6 kg, 12 * 8 kg, 12 * 8 kg, 10 * 5 kg
    The plank 45, 45, 45, 45, 45
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  2. #32
    Registered User Huskarl's Avatar
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    Main movement sheiko #30
    Front squat, no belt 5 * 80 kg, 4 * 95 kg, 4 * 95 kg, 3 * 112,5 kg, 3 * 112,5 kg, 3 * 125 kg PR
    Squat, no belt 3 * 125 kg, 3 * 125 kg, 3 * 125 kg, 3 * 125 kg
    Paused close grip bench 5 * 65 kg, 4 * 77,5 kg, 4 * 77,5 kg, 3 * 90 kg, 3 * 90 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg
    Squat, no belt 5 * 80 kg, 5 * 95 kg, 5 * 95 kg, 4 * 112,5 kg, 4 * 112,5 kg, 4 * 112,5 kg, 4 * 112,5 kg

    secondary movement for chest/rear delt/abs
    Wide grip bench, t&g 20 * 40 kg, 20 * 50 kg, 35 * 60 kg
    Abwheel on knee 15, 12, 10
    Laying rear delt fly, dumbell 10 * 10 kg, 10 * 10 kg, 10 * 10 kg
    Crunches 12, 12, 12
    Hanging leg raises, supported 20, 15, 15
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  3. #33
    Registered User Huskarl's Avatar
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    Front squat, no belt 5 * 80 kg, 4 * 95 kg, 4 * 95 kg, 3 * 112,5 kg, 3 * 112,5 kg, 1 * 145 kg PR
    Paused close grip bench 5 * 60 kg, 4 * 77,5 kg, 4 * 77,5 kg, 3 * 90 kg, 3 * 90 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg

    Legpress, medium stance 10 * 200 kg, 6 * 300 kg, 4 * 350 kg
    Wide grip bench, t&g 12 * 40 kg, 12 * 50 kg, 45 * 60 kg pr
    Clean and push press 2 * 60 kg, 2 * 60 kg, 1 * 65 kg, 1 * 65 kg, 1 * 65 kg, 1 * 65 kg, 1 * 65 kg
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  4. #34
    Registered User Huskarl's Avatar
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    Going to update more.

    Did bench yesterday
    paused
    122.5x5
    122.5x5
    122.5x5
    140x1

    t&g
    110x18


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  5. #35
    Registered User Huskarl's Avatar
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    Push day
    bench
    125x5
    125x5
    125x5
    145x1

    incline bench
    90x5
    90x5
    90x5

    latrial rise
    18.5x5
    18.5x5
    18.5x5

    latrial rise
    12x20
    12x20
    12x20

    Cablecross
    20x20
    20x20
    20x20

    triceps ext in cable
    55x20
    55x20
    55x20



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  6. #36
    Registered User Huskarl's Avatar
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    Squat: 115x5 125x5 140x5 150x5 160x5 180x1 2x1x181
    Deadlift: 5x2x180
    The plank: 3x20sekx40
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  7. #37
    Registered User Huskarl's Avatar
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    paused bench 1x3x120 3x5x127.5 pr 1x1x150 pr
    bench 1x12x120 pr
    Militarypress 3x5x75
    Lateral Raise 13.5x15 13.5x18 13.5x16
    Pushdown 3x20x65
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  8. #38
    Registered User Huskarl's Avatar
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    Squat: 115x5 140x5 150x5 160x5 170x5 pr 180x1 185x1 190x1
    Deadlift 5x2x182.5
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  9. #39
    Registered User Huskarl's Avatar
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    Paused bench 3x5x130 pr 152.5x1 pr 100x18
    paused incline bench: 3x5x95
    lateral raise: 3x5x21.5 3x20x13.5
    Cable triceps ext: 3x20x60
    Cable overhead triceps ext: 3x20x40
    Cablecross: 3x20x25
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  10. #40
    Registered User Huskarl's Avatar
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    barbellrow
    125x5
    125x5
    125x5

    Cabelrow
    120x5
    120x5
    120x5

    meadows row
    50x20
    50x20
    50x20

    seated dumbellcurl
    28.5x5
    28.5x5
    28.5x5

    scottcurl in cable
    50x20
    50x12
    50x10

    Facepull
    50x20
    50x20
    50x20
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  11. #41
    Registered User Huskarl's Avatar
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    Short paus bench: 132.5x5x5x5 140x2
    military press: 77x5x5x5
    Incline dumbellpress 47x5x5
    Lateral Raise 16x15x15x15
    CC 25x20x20x20
    triset 1
    rope pushdown 70x6x6x6x6x6
    Rope overhead ext 50x8x8x8x8x8
    dumbell overhead ext 11x10x10x10x10x10

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  12. #42
    Registered User Huskarl's Avatar
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    Need to work dat ankle mobility
    Squat no belt: 120x5 140x5 150x5 160x5 170x5
    Squat belt: 190x1 200x1
    Deadlift belt: 5x2x187.5
    Calfpress: 3x20x45
    Legcurl: 3x20x45
    4 set of abs

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  13. #43
    Registered User Huskarl's Avatar
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    Short paus bench: 3x5x135 1x1x145
    Incline bench: 3x5x100
    lateral raise: 3x5x23.5
    lateral raise: 1x17x16.5 2x15x16.5
    Cablecross: 3x20x30

    Triset 1:
    Rope pushdown: 72.5x6,6,6,6,6
    Onearm cable overhead ext: 25x8x6x6x5x5
    onearm dumbell overhead ext: 11x10,10,10,10,10

    Triset 2:
    Cable triceps ext: 70x6,6,6,6,6
    Reverse pushdown: 40x8,8,8,8,8
    Onearm pushdown 22.5x10,8,6,5,5

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  14. #44
    Registered User Huskarl's Avatar
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    Killed biceps yesterday!

    Barbell rows
    120x5
    140x5 PR
    140x5
    140x5

    medows row:
    50x10
    50x10
    50x5---> 40x5

    Triset 1
    seated dumbellcurl 26x6,6,6,6,6
    Reverse curl on preacher 20x8,8,8,8,8
    Onarm cable preachercurl 10x10,10,10,10,10

    Triset 2
    Ez curl 40x6,6,6,6,6
    preachercablecurl 20x8,8,8,8,8
    Onearm cable curl 7.5x7,7,7,7,7


    17.5 inch biceps and 14.3 inch forearms
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  15. #45
    Registered User Huskarl's Avatar
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    Benchpress: 137.5x5,5,5 150x2
    Paus fu bench: 110x5,5,5
    Militarypress: 80x5,5,5
    Cablecross: 35x20,20,20

    Triset 1:
    Rope pushdown: 72.5x6,6,6,6,6
    Onearm cable overhead ext: 25x10,10,10,10,10
    onearm dumbell overhead ext: 11x10,10,10,10,10

    Triset 2:
    Cable triceps ext: 70x6,6,6,6,6
    Reverse pushdown: 40x8,8,8,8,8
    Onearm pushdown 22.5x9,8,8,8,8


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  16. #46
    Registered User Huskarl's Avatar
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    just wake up lol
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  17. #47
    Registered User Huskarl's Avatar
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    Barbell row:
    120x5 145x5,5,5

    Superset:
    Latpulldown behind neck: 60x10,10,10
    Latpulldown to chest: 60x8,8,8

    Superset:
    Rear delt cablerow: 50x10,10,10
    Facepull in cablerow: 25x8,8,8

    Triset 1
    seated dumbellcurl 27x6,6,6,6,6
    Reverse curl on preacher 22.5x8,8,6,4,5
    Onarm cable preachercurl 20x10,10,10,10,10

    Triset 2
    Barbell hammercurll 47.5x6,6,6,5,5
    preachercablecurl 40x8,6,6,5,4
    Onearm cable curl 15x10,10,10,10,10



    THHEEEM GAINZ
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  18. #48
    Registered User Huskarl's Avatar
    Join Date: Apr 2011
    Age: 19
    Stats: 5'11", 231 lbs
    Posts: 1,653
    Rep Power: 984
    Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000)
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    2013 03 08 Bröst, axlar och triceps

    Benchpress 140x5,5,5 155x1 pr
    Incline bench 60x5 80x5 100x5 120x3 pr
    Pushpress 40x5 60x5 80x5 100x4 pr
    Lateral rise 13x10 16x10 18x10
    Cableross 20x10 30x10 40x10

    Triset
    Triset 2:
    Cable triceps ext: 70x6,6,6,6,6
    Reverse pushdown: 40x8,8,8,8,8
    Onearm pushdown 22.5x10,10,10,10,10


    2013 03 09 Ben och mage
    Squat w/ belt: 180x5 200x1

    2013 03 10 rygg, baksida axlar och biceps

    Getting used to hook grip
    Power cleans: 70x3 80x2 85x1 90x1 95x1 100x1 90x1 80x1 80x3
    Latpulldown: 30x10 45x10 60x10 70x10
    High cablerow: 30x10 45x10 50x10 55x10

    Superset:
    Facepull: 20x10 25x10 30x10
    Rear delt fly: 10x10 11x10 13x10

    Triset 1
    Seated dumbellcurl: 27x6,6,6,6,6
    Reverse curl on precher: 22.5x8,8,8,8,8
    Onarm cablecurl on precher: 15x10,10,10,10,10
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  19. #49
    Registered User Huskarl's Avatar
    Join Date: Apr 2011
    Age: 19
    Stats: 5'11", 231 lbs
    Posts: 1,653
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    Week 1 of hirivs
    Squat: 8x8x152,5kg
    Lat pulldown: 3x50x50kg
    Triset 1
    concentration curls: 3x10x16
    incline curls: 3x10x13
    cablecurl 3x10x50

    Film of the squat:
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  20. #50
    Registered User Huskarl's Avatar
    Join Date: Apr 2011
    Age: 19
    Stats: 5'11", 231 lbs
    Posts: 1,653
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    2013 03 26
    Pushpress: 8x8x85
    Dumbellpress: 3x10x31
    Calfpress: 3x10x50
    Superset:
    Rear delt fly 3x10x11
    Facepull 3x10x50

    movie of pushpress
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  21. #51
    Registered User Huskarl's Avatar
    Join Date: Apr 2011
    Age: 19
    Stats: 5'11", 231 lbs
    Posts: 1,653
    Rep Power: 984
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    Squat:
    185kgx5,5,5,5,5
    Zombie squat:
    60kgx5,5,5
    lunges:
    40kgx5,5,5
    LEgcurl:
    45x6,6,6
    One arm cablerow:
    30x10 40x10 55x6,6,6
    lying leg raises:
    bwx10,10 6x6,6,6
    incline curl
    13x10,10 18x6,6,6
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  22. #52
    Registered User Teddy1231's Avatar
    Join Date: Nov 2008
    Location: San Diego, California, United States
    Age: 33
    Stats: 5'11", 209 lbs
    Posts: 83
    Rep Power: 1227
    Teddy1231 has reached the pinnacle! Best possible rank! (+1000000) Teddy1231 has reached the pinnacle! Best possible rank! (+1000000) Teddy1231 has reached the pinnacle! Best possible rank! (+1000000) Teddy1231 has reached the pinnacle! Best possible rank! (+1000000) Teddy1231 has reached the pinnacle! Best possible rank! (+1000000) Teddy1231 has reached the pinnacle! Best possible rank! (+1000000) Teddy1231 has reached the pinnacle! Best possible rank! (+1000000) Teddy1231 has reached the pinnacle! Best possible rank! (+1000000) Teddy1231 has reached the pinnacle! Best possible rank! (+1000000) Teddy1231 has reached the pinnacle! Best possible rank! (+1000000) Teddy1231 has reached the pinnacle! Best possible rank! (+1000000)
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    stay on your mission bro you are all over this, and you have a huge future ahead of you, at the size, weight, and age you are. I'm going to follow this thread for sure!!!

    Add me as your friend
    "Im Already There!!!"
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  23. #53
    Registered User Huskarl's Avatar
    Join Date: Apr 2011
    Age: 19
    Stats: 5'11", 231 lbs
    Posts: 1,653
    Rep Power: 984
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    Shoulder/triceps/chest

    Militarypress:
    60x8
    70x8
    80x6
    80x6
    80x6

    Jerk:
    80x1
    80x1
    80x1
    Btn pushpress
    80x3
    80x3
    80x3

    Facepull
    45x10
    45x10
    45x10
    45x10
    45x10

    Mousetrap with 3,5 board and blue bands
    70x5
    90x5
    110x3
    120x1
    110x1

    Triceps ext
    40x10
    50x6
    50x6
    50x6

    Pushdown:
    30x10
    40x10
    50x6
    50x6
    50x6

    lateral raise
    16x10
    18x10
    21x6
    21x6
    21x6

    Flys
    4x30
    4x30
    4x30
    4x30
    4x30
    Originally Posted by Teddy1231 View Post
    stay on your mission bro you are all over this, and you have a huge future ahead of you, at the size, weight, and age you are. I'm going to follow this thread for sure!!!

    Add me as your friend
    Thanks and i will! All support are great.

    Just did
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  24. #54
    Registered User Huskarl's Avatar
    Join Date: Apr 2011
    Age: 19
    Stats: 5'11", 231 lbs
    Posts: 1,653
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    Yesterday

    Deadlifts
    205kgx5,5,5,5,5

    GMs
    20x10,10
    42x6,6,6

    One arm latpulldown
    20x10
    30x10
    40x6,6,6

    Shurgs
    70x10
    100x8,8,8

    Laying leglift
    bwx10
    4x10
    8x6,6,6

    Today

    Barbellcurl
    32x10
    42x10
    52x6,6,6

    Dumbell scottscurl
    16x10
    20x8
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  25. #55
    Registered User Huskarl's Avatar
    Join Date: Apr 2011
    Age: 19
    Stats: 5'11", 231 lbs
    Posts: 1,653
    Rep Power: 984
    Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000)
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    Paus bench
    140x4,4,4,4
    Paus olympic bench:
    75x10 95x10 105x6,6,6
    Incline dumbellpress
    28x10 32x10 40x6,6,6

    Superset:
    Rope pushdown 25x10 35x10 45x6,6,6
    Dumbell ext 22x10 28x10 36x6,6,6

    Triset
    Facepull 50x10,10,10,10,10
    lateral raise 11x10,10,10,10,10
    dumbell fly 5x30,30,30,30,30

    The bench went very good today, but i am a little unsatisfied with the paus.

    Movie of the bench
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  26. #56
    Registered User Huskarl's Avatar
    Join Date: Apr 2011
    Age: 19
    Stats: 5'11", 231 lbs
    Posts: 1,653
    Rep Power: 984
    Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000)
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    Squat:
    195x4,4,4,4

    zombie squat
    60x1

    high squats

    movie:
    Instagram @ martinrunqvist
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  27. #57
    Registered User Huskarl's Avatar
    Join Date: Apr 2011
    Age: 19
    Stats: 5'11", 231 lbs
    Posts: 1,653
    Rep Power: 984
    Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000)
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    Military press
    63x8
    73x8
    83x6,6,5

    Triceps ext:
    20x10
    43x10
    53x6,6,6

    Pushdown
    35x10
    45x10
    55x6,6,6

    Lateral raise
    13.5x10
    18.5x10
    23.5x6,6,6
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  28. #58
    Registered User Huskarl's Avatar
    Join Date: Apr 2011
    Age: 19
    Stats: 5'11", 231 lbs
    Posts: 1,653
    Rep Power: 984
    Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000)
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    Yesterdays benchworkout

    Benchpress:
    148kgx3,3,3

    Comp bencpress
    148kgx1,1

    Hammer strenght incline press
    50x10
    100x10,10,10

    Facepull
    40x10,10,10


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  29. #59
    Registered User Huskarl's Avatar
    Join Date: Apr 2011
    Age: 19
    Stats: 5'11", 231 lbs
    Posts: 1,653
    Rep Power: 984
    Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000)
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    Squat:
    170x2
    190x1
    205x3,3,1

    deadlift:
    180x1
    200x1
    230x3

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  30. #60
    Registered User Huskarl's Avatar
    Join Date: Apr 2011
    Age: 19
    Stats: 5'11", 231 lbs
    Posts: 1,653
    Rep Power: 984
    Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000) Huskarl has a reputation beyond repute. Second best rank possible! (+100000)
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    2x2x155kg benchpress pr!
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