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Thread: adams rugby log

  1. #121
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    Traps, arms and abs

    SM Shrugs
    100 x 1 x 5
    110 x 1 x 5
    120 x 1 x 5
    130 x 1 x 5

    Face pulls
    10 x 1 x 15
    15 x 1 x 12
    20 x 1 x 10
    10 x 1 x 20

    Barbell curls
    40 x 1 x 5
    50 x 1 x 5
    55 x 1 x 5

    Decline tricep extensions
    30 x 3 x 10

    Reverse crunches bw x 2 x 12
    decline crunches bw x 2 x 12
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  2. #122
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    Legs and abs

    ATG Squats
    115 x 3 x 3,3,2

    Squats (to bench with belt)
    115 x 1 x 3
    130 x 1 x 3
    135 x 2 x 3

    ATG front squats
    80 x 3 x 3

    Leg curls 60 x 2 x 12
    leg extensions 70 x 2 x 12
    toe presses 150 x 2 x 12
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  3. #123
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    Chest, back and abs

    Bench press
    85 x 3 x 8
    80 x 1 x 10

    SM Bent over row
    70 x 1 x 6
    80 x 1 x 6
    90 x 1 x 6
    100 x 1 x 6

    SM Incline press
    70 x 1 x 5
    75 x 2 x 5

    Machine row
    90 x 2 x 10

    Straight arm pulldown
    20 x 2 x 10

    Press ups (feet on stability ball)
    bw x 2 x 10

    Face pulls
    15 x 1 x 10
    20 x 2 x 10

    Reverse crunch bw x 2 x 12
    decline crunch bw x 2 x 12

    Front plank (alternate plate piling)
    bw x 2 x 6 plates (1.25)

    Swiss ball jacknives
    bw x 2 x 6
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  4. #124
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    Deadlifts and arms

    Deadlifts
    100 x 1 x 3
    110 x 1 x 3
    120 x 1 x 1
    110 x 1 x 2
    80 x 2 x 3
    80 x 1 x 5

    Face pulls
    10 x 2 x 20

    Barbell curls
    30 x 3 x 10

    Decline tricep extensions
    30 x 2 x 10

    Cable C curls
    5* x 1 x 12
    7* x 2 x 6

    Tricep pushdowns
    30 x 2 x 5
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  5. #125
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    Legs 27/5/13

    Squats (to bench)
    100 x 1 x 3
    110 x 1 x 3
    120 x 1 x 3
    130 x 1 x 3
    140 x 1 x 3
    145 x 1 x 3

    Good mornings
    50 x 2 x 5

    Leg extensions
    70 x 2 x 15 (30 secs)

    seated calf raises
    50 x 2 x 12

    Lying single leg curl
    30 x 2 x 8 (30 secs)
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  6. #126
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    Chest and triceps

    Bench press
    85 x 3 x 10,10,8
    65 x 3 x 8 (30secs)

    SM Incline press
    50 x 2 x 10

    Decline tricep extensions
    35 x 2 x 10,8

    Press ups (feet on ball) bw x 2 x 10
    press ups (hands on ball) bw x 2 x 5
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  7. #127
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    Back, biceps and abs

    Deadlifts
    80 x 1 x 3
    90 x 1 x 3
    100 x 1 x 3
    105 x 1 x 3
    110 x 1 x 3
    115 x 1 x 3
    120 x 1 x 3

    Speed Deadlifts
    80 x 5 x 3

    Bent over row
    80 x 3 x 6

    Machine row
    90 x 2 x 12

    DB Hammer curls
    22 x 3 x 8

    Shrugs
    60 x 2 x 20

    Foam roller reverse crunch bw x 2 x 25
    ab roller crunch bw x 2 x 12

    Decline reverse crunch
    bw x 2 x 12
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  8. #128
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    Legs 3/6/13

    Squats (to bench)
    100 x 1 x 8
    110 x 1 x 8
    120 x 1 x 8
    130 x 1 x 8

    ATG Front squats
    80 x 1 x 5
    90 x 1 x 5

    Seated leg curls
    70 x 2 x 12

    Leg extensions
    90 x 2 x 6

    Toe presses
    50 x 2 x 20
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  9. #129
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    chest and triceps

    Bench press
    85 x 4 x 8,8,8,8(2),4

    Incline barbell press (45) (shoulder width grip)
    50 x 1 x 8
    55 x 1 x 6
    60 x 2 x 4

    Close grip bench press
    40 x 3 x 12

    swiss ball press ups
    bw x 3 x 10

    Tricep pushdowns
    25 x 2 x 15
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  10. #130
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    Back and biceps

    Deadlifts
    80 x 1 x 5
    90 x 1 x 5
    100 x 1 x 5
    105 x 1 x 5
    110 x 1 x 5
    115 x 1 x 4

    Nordic curls
    bw x 2 x 5

    Barbell bent over rows
    80 x 3 x 8

    Standing cable rows
    5* x 2 x 12

    SM Squat shrugs
    50 x 3 x 15

    DB Shrugs
    20 x 3 x 12

    DB Hammer curls
    20 x 1 x 8
    18 x 1 x 10
    16 x 1 x 12
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  11. #131
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    Legs

    Squats (to bench)
    102.5 x 1 x 8
    112.5 x 1 x 8
    122.5 x 1 x 8
    132.5 x 1 x 8

    Leg Press
    100 x 1 x 12
    120 x 1 x 12
    140 x 1 x 12
    160 x 1 x 12
    180 x 1 x 6

    Straight leg db deadlift
    20 x 3 x 6

    Seated leg curls
    80 x 1 x 8
    70 x 1 x 10

    Toe presses
    60 x 3 x 15

    single leg toe press
    100 x 1 x 8
    50 x 1 x 20

    Swiss ball leg curls
    bw x 2 x 8
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  12. #132
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    Chest and triceps 12/6/13

    Bench press
    80 x 1 x 8
    82.5 x 1 x 8
    85 x 1 x 8
    87.5 x 1 x 8(1 rp)
    90 x 1 x 7(2 rp)

    Incline bench press
    60 x 2 x 8,8,5

    DB Bench press
    30 x 2 x 7,5

    Close grip bench press
    50 x 3 x 8

    Stability ball press ups bw x 2 x 8
    press ups bw x 2 x 5 (hands spreading floor, glutes/core tensed)
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  13. #133
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    Deadlift day 15/6/13

    Deadlifts
    80 x 1 x 5
    90 x 1 x 5
    100 x 1 x 5
    105 x 1 x 3
    110 x 1 x 3
    115 x 1 x 3
    120 x 1 x 3
    125 x 1 x 3

    Glute bridges
    60 x 2 x 6
    70 x 1 x 6

    Barbell bent over row
    70 x 1 x 10
    75 x 1 x 10
    80 x 1 x 10(4rp)

    machine rows
    90 x 2 x 12

    Nordic curls
    bw x 2 x 5

    EZ Bar curls
    30 x 3 x 12

    Barbell shrugs
    80 x 2 x 12,11
    60 x 1 x 15
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  14. #134
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    Squat day 18/6/13

    Squats (to bench)
    100 x 1 x 5
    110 x 1 x 5
    120 x 1 x 5
    130 x 1 x 5
    140 x 1 x 5

    ATG Squats
    100 x 1 x 5
    80 x 2 x 6

    Leg Press
    100 x 1 x 20
    120 x 1 x 15
    140 x 2 x 15

    Seated leg curls- 90 x 2 x 5
    toe presses- 200 x 2 x 20

    Swiss ball leg curls bw x 2 x 10
    lying leg raises swiss ball x 2 x 12
    toe presses 40 x 2 x 20

    Crunches 7 x 2 x 12
    reverse crunch bw x 2 x 12
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  15. #135
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    Bench press day 20/6/13

    Incline bench press (high)
    60 x 1 x 5
    65 x 1 x 5
    70 x 1 x 5
    75 x 1 x 5
    80 x 1 x 5(1 rp)

    Bench press
    80 x 3 x 10,10,8(2 rp)

    DB bench press
    30 x 2 x 7,6

    WG Tricep pushdowns
    35 x 2 x 10

    Swiss ball press ups bw x 2 x 10 (feet on bench second set)
    press ups bw x 2 x 10

    Decline reverse crunch 6 x 2 x 12
    decline crunch 6 x 2 x 10

    Pulldown crunch
    30 x 2 x 12
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  16. #136
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    Deadlift day 22/6/13

    Deadlifts
    100 x 1 x 6
    110 x 1 x 6
    120 x 1 x 6 (3rp due to grip)

    Nordic curls
    bw x 3 x 6

    Bent over row
    100 x 1 x 5
    80 x 2 x 15 (3rp)

    Machine row
    90 x 2 x 15
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  17. #137
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    Squat day 25/6/13

    ATG Squats
    100 x 1 x 6
    105 x 1 x 6
    110 x 1 x 6
    115 x 1 x 4 (1rp)

    Leg extensions (single leg)
    40 x 1 x 8
    45 x 1 x 8
    50 x 1 x 8

    Leg Press (single leg)
    50 x 2 x 12
    60 x 1 x 10

    Seated leg curl
    100 x 1 x 4
    90 x 1 x 6
    80 x 1 x 10

    Nordic curls
    bw x 3 x 6

    Hanging knee raises bw x 2 x 12
    Decline reverse crunch bw x 2 x 12

    Front plank bw x 2 x 30
    crunch bw x 2 x 12
    lying leg raises bw x 2 x 5

    Toe presses
    60 x 3 x 15

    toe presses
    200 x 2 x 15
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  18. #138
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    Bench day 28/6/13

    Incline bench press
    60 x 1 x 6
    70 x 1 x 6
    80 x 1 x 6 (1 rp)
    85 x 1 x 3

    Bench press
    90 x 1 x 5
    80 x 2 x 8

    DB Bench press
    20 x 2 x 15

    Press ups
    bw x 2 x 12
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  19. #139
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    Deadlift day 29/6/13

    Deadlifts
    100 x 1 x 3
    110 x 1 x 3
    120 x 1 x 3
    130 x 1 x 3

    Nordic curls
    bw x 2 x 10

    Partial deadlifts
    120 x 2 x 3 (below knee)

    Bent over row
    80 x 1 x 12
    90 x 2 x 8

    DB Curls
    20 x 2 x 10

    Barbell shrugs
    90 x 2 x 8

    Cable shrugs
    10* x 2 x 15

    CC Curl
    5* x 2 x 12

    Reverse crunch bw x 3 x 20
    Straight leg crunch bw x 3 x 12
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  20. #140
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    Squat day 9/7/13

    ATG Squats
    80 x 1 x 8
    90 x 1 x 8
    100 x 1 x 8 (2rp)

    Single Leg extensions (focused on top of the ROM)
    55 x 1 x 5
    50 x 1 x 7
    45 x 1 x 9

    Leg press (heels off)
    100 x 1 x 10
    120 x 1 x 10
    140 x 1 x 10

    Seated leg curls
    100 x 1 x 3
    95 x 1 x 3
    90 x 1 x 3
    50 x 1 x 25

    toe presses 60 x 2 x 20
    reverse crunches bw x 2 x 25
    crunches bw x 2 x 10

    Toe presses 200 x 2 x 15
    decline RC bw x 2 x 10
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  21. #141
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    Bench press day 15/7/13

    Bench press
    60 x 1 x 5
    80 x 1 x 5
    85 x 1 x 5
    90 x 1 x 5
    95 x 1 x 5 (2 rp)
    80 x 1 x 11 (3 rp)

    Incline db press
    30 x 2 x 8,7

    Hammer bench press
    35 x 2 x 5

    Press ups
    bw x 2 x 12

    Cable flies (low to high)
    15* x 2 x 12

    Hanging knee raises bw x 2 x 8
    machine crunch 40 x 2 x 8
    lying leg raise bw x 2 x 8

    Decline reverse crunch
    bw x 2 x 15
    Last edited by adam131313; 07-15-2013 at 11:21 AM.
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  22. #142
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    legs 16/7/13

    Squats (to bench)
    100 x 1 x 3
    120 x 1 x 3
    140 x 1 x 3
    145 x 1 x 3

    Romanian deadlifts
    80 x 1 x 6
    90 x 1 x 6
    100 x 1 x 4

    Leg extensions
    80 x 1 x 12
    85 x 1 x 12
    90 x 1 x 12

    Leg press (single leg)
    100 x 1 x 4
    60 x 1 x 12

    Seated leg curls (30 secs rest)
    85 x 2x 6
    50 x 2 x 15

    Leg adductor
    30 x 1 x 12
    40 x 1 x 12

    Toe presses
    200 x 2 x 25

    Toe presses
    70 x 2 x 8
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  23. #143
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    Back and Biceps

    Bent over row
    60 x 1 x 5
    80 x 1 x 5
    100 x 1 x 5
    110 x 1 x 5

    Machine row
    90 x 3 x 12

    Barbell shrugs
    60 x 1 x 20
    80 x 1 x 15
    100 x 1 x 10

    High cable row
    5* x 2 x 12

    Barbell curls
    60 x 3 x 3

    EZ Bar curls
    30 x 2 x 15,9

    Lying pulldown hammer curls
    25 x 2 x 10

    Db shrugs
    20 x 2 x 20

    Decline leg raises
    bw x 2 x 10

    Crunches
    bw x 2 x 10
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  24. #144
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    Chest and triceps 19/7/13

    Incline barbell press (45 degrees)
    60 x 1 x 3
    70 x 1 x 3
    80 x 1 x 3
    85 x 1 x 3
    87.5 x 1 x 3

    Bench press
    80 x 3 x 10,8,5 (great ROM)

    Cable flies 5* x 2 x 12

    Lying db extensions
    12 x 2 x 10

    Cable x pressdowns
    3* x 2 x 12
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  25. #145
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    Squat day 22/7/13

    ATG Squats
    100 x 1 x 3
    110 x 1 x 3
    120 x 1 x 3

    Squats (to bench)
    120 x 1 x 3
    130 x 1 x 3
    140 x 1 x 2

    Leg extensions (single leg)
    60 x 1 x 3
    55 x 1 x 6
    50 x 1 x 8
    40 x 1 x 15

    Nordic curls
    bw x 3 x 8

    Elevated single leg squat
    12* x 2 x 6

    Toe presses 200 x 3 x 25
    Decline reverse crunch bw x 3 x 12
    Lying leg raise bw x 3 x 12
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  26. #146
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    Back and Biceps and abs 23/7/13

    Bent over row
    60 x 1 x 10
    80 x 1 x 10
    100 x 1 x 9 (3rp)

    WG Bent over row (to upper abs)
    60 x 2 x 8

    DB Shrugs
    40 x 2 x 15
    50 x 1 x 10

    Standing cable rows
    5* x 2 x 15

    Barbell curls
    60 x 2 x 5

    Lying pulldown curls
    30 x 1 x 10
    35 x 1 x 6
    20 x 1 x 18

    Cable shrugs
    10* x 2 x 12

    Lying leg raises bw x 2 x 12
    reverse crunch bw x 2 x 12
    Straight leg crunch bw x 2 x 10
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  27. #147
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    Chest and triceps 25/7/13

    Incline bench press (45')
    65 x 1 x 5
    75 x 1 x 5
    85 x 1 x 5 (1 fr)

    Bench press
    90 x 2 x 6
    80 x 1 x 6

    Incline Bench press (45')
    60 x 2 x 7

    Machine tricep extensions
    30 x 2 x 10
    15 x 1 x 15
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  28. #148
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    Back and biceps 29/7/13

    One arm db row
    50 x 2 x 8

    machine row
    90 x 2 x 15

    Bent over reverse fly
    6 x 2 x 15

    DB hammer curls
    24 x 2 x 6

    Lying pulldown curls
    40 x 1 x 6
    30 x 1 x 15 (3rp)

    Squat shrugs 50 x 2 x 25
    db shrugs 30 x 2 x 15
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  29. #149
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    Chest and triceps and abs 30/7/13

    Incline bench press (45')
    60 x 1 x 3
    70 x 1 x 3
    80 x 1 x 3
    90 x 1 x 3

    Bench press
    90 x 2 x 8

    Press ups
    bw x 2 x 15

    Machine extensions
    50 x 2 x 10

    Lying extensions (cross body)
    7.5 x 2 x 15

    Machine crunches
    50 x 2 x 10

    Standing cable crunches 30 x 2 x 15
    Decline leg raises bw x 2 x 10
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  30. #150
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    Legs 1/8/13

    Trap bar deadlift
    65 x 1 x 3
    115 x 1 x 3
    135 x 1 x 3
    155 x 1 x 3
    165 x 1 x 2

    Squats (to bench, bit higher than usual bench)
    110 x 1 x 3
    130 x 1 x 3
    140 x 1 x 3
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