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Registered User
Gujarbaba
current stats
ht 5'8in
wt 74kgs
waist 36
arms 14.5
squat - ???
bench - 60kg 7reps
chins -12 bw
overhead press- 50kg 9 reps
db curl - 12.5kg 10
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Registered User
Goal
be 70kgs at 10percent bf
strength stats at 70kg
squat 100kg 10reps
bench 90kg 10reps
row 90kg 10reps
chins 15 bw
overhead press 60kg 10reps
confused abt whixh program to use.
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Registered User
todays workout
1set pushups warmup
bench
35kg 10
45kg 6
60kg 7
60kg 7
57.5kg 10reps
57.5 kg 7reps
row
35kg 10
45kg 7
55kg 9
55kg9
52.5 kg 7
dbcurl
12.5kg 12
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Registered User
workout
okay so here is the workout i ll be using...
A
squat2+3*12..10..8 same weight
ohp 2+2*12...10 same weight
dips 2 sets bw max reps
pullups 4sets 2x reps that of dips
B
bench2+3*12...10...8
row 2*3 12...10...8
db curl 1 sets 8-15reps
daily intake 2400kcals
Lets see how it goes
eveey time the desured reps are hit up the weight by 5percent
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Registered User
today
bench 60kg 8
60 kg 8
57.5 11
57.5 8
pullips 12
will domore pullups in evening
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Registered User
pullups
12
11
8
6
6
5
4
4
total 68
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Registered User
Barbell row on bench
63kg 6
60 10
60 7
55 10
pullups aftrr 1hour
bw +4kg 8
7
6
3
bw 8
5
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Registered User
bench
62.5 10
9
8
5
57.5 8
db fly
10kg 12
12.5 8
pushups 15
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Registered User
pullips
15reps
70 reps total
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