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  1. #121
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    7-5-2018

    Squat:
    170kg x1
    180kg x1
    170kg x1
    170kg x1

    Bench Press:
    130kg x1
    127.5kg x1
    127.5kg x1

    Barbell Rows:
    75kg x10
    75kg x10
    75kg x10
    75kg x10

    This will be my last heavy squat and bench until I test next week. Everything felt good, both lifts at around 8RPE. The 130kg bench had a good 1-2 second pause on the chest and then flew up, no grinding.
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  2. #122
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    8-5-2018

    Deadlift:
    200kg x2
    200kg x2
    200kg x2

    3 Count Pause Bench:
    110kg x3
    110kg x3
    110kg x3
    110kg x3

    Fat Grip Seated Seated Rows:
    70kg x10
    70kg x10
    70kg x10
    70kg x10
    70kg x10
    70kg x10

    Front Plate Raises:
    10kg x100 total reps

    Deadlifts are feeling good for the first time. Being able to hit 200kg x2 and having some in the tank gives me confidence for next week. My last rep I held at lockout for 10secs and then gently lowered to the floor. Focused on staying in a good position for the eccentric, as if I'm trying to set the weight down as quiet as possible.
    Pause Bench - I'm fairly certain ive never tried 110kg for a 3 count pause before, and it felt easy. If anyone is struggling with a weakpoint off their chest, I highly recommend long pause bench press. It has helped me a lot.
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  3. #123
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    10-5-2018

    Pause Squat:
    152.5kg x2
    152.5kg x2
    152.5kg x2

    Close Grip Bench Press:
    115kg x2
    115kg x2
    115kg x2
    115kg x2
    115kg x2

    Overhead Press:
    60kg x6
    60kg x6
    60kg x6

    Facepulls:
    45kg x20
    45kg x20
    45kg x20
    45kg x20
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  4. #124
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    11-5-2018

    Deadlift:
    215kg x1
    210kg x1
    210kg x1

    Hyperextensions:
    85kg x6
    85kg x6
    85kg x6
    85kg x6

    Fat Grip Seated Row:
    80kg x6
    80kg x6
    80kg x6
    80kg x6
    80kg x6

    Fat Grip Pull Ups:
    BW x11
    BW x11
    BW x11
    BW x11
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  5. #125
    Registered User NomadicApe's Avatar
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    NomadicApe is offline
    So this was my last week of training. Next week Ill go through my Squat and Bench warm ups on Monday, then Thursday aim to hit some new PRs. Everything feels good, My deadlift is feeling ok, my bench feels really strong and my squat is feeling good too.
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  6. #126
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    NomadicApe is offline

    14-5-2018

    Squat:
    160kg x1
    160kg x1
    160kg x1

    Bench Press:
    115kg x1
    115kg x1
    115kg x1

    Deadlift:
    185kg x1

    Seated Rows:
    55kg x15
    55kg x15
    55kg x15
    55kg x15

    Lateral Raises:
    5kg x50
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  7. #127
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    17-5-2018

    TEST DAY

    Squat:
    182.5kg x1
    192.5kg x1 <--------- PR!!!!!!
    200kg x1 <-------------------------------------PR!!!!!

    Bench Press:
    125kg x1
    132.5kg x1
    140kg x1 <------------------PR!!!!!! Kind of.......

    Deadlift:
    212kg x1
    222.5kg x1 <----------- PR!!!!!!!!
    230kg x1 <----------------------------------PR!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

    PRs all around! The 200kg squat felt so heavy but actually moved pretty well. Really happy to finally hit this milestone. The 140kg bench is a kind of PR, I hit it about a year and a half ago and then stopped benching so its good to be back. Moved really easy. Lowered under control, paused 1sec, pressed. 142.5kg was probably there. and finally.............

    deadlifts.......

    Holy **** I was so exhausted by the time I got to DL. 212.5kg moved ok, Ive come to the conclusion that anything over 210kg just feels heavy, so I just have to be confident. 222.5kg was just a small chip to my old PR of 220kg, felt heavy but wasn't as hard as I expected. So figured my last attempt would be 230kg. God damn, Got it off the floor and knew if I kept my form tight I could get it. tiny bit of a hitch at the top (I think) but locked it out, held for about 5 secs, put it down. So happy to finally break the 500lb/227kg mark.

    TLDR:

    Squat: 200kg (+10kg PR)
    Bench Press: 140kg (+5kg PR)
    Deadlift 230kg (+10kg PR)
    Last edited by NomadicApe; 05-17-2018 at 07:18 AM.
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  8. #128
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    NomadicApe is offline

    21-5-2018

    And so a new training cycle begins........

    Squat:
    145kg x5
    145kg x5
    145kg x5
    145kg x5
    145kg x5

    Bench Press:
    105kg x5
    105kg x5
    105kg x5
    105kg x5
    105kg x5

    Overhead Press:
    55kg x8
    55kg x8
    55kg x8

    Seated Rows:
    55kg x15
    55kg x15
    55kg x15
    55kg x15

    DB Lateral Raises:
    4kg x50
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  9. #129
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    22-5-2018

    Deadlift:
    172.5kg x5
    172.5kg x5
    172.5kg x5
    172.5kg x5
    172.5kg x5

    3-Count Pause Bench:
    107.5kg x3
    107.5kg x3
    107.5kg x3
    107.5kg x3

    Front Squat:
    60kg x8
    60kg x8
    60kg x8

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10
    BW x10

    I'm starting my Front Squats really light since it is a new movement that I don't have much skill of, plus I'm not used to doing three squat variations a week (usually just two). I'm also using straps in the front rack position, I find it too uncomfortable on my wrists and I don't really care too much about being great at front squats, I'm using them as an accessory to build up my back squat.
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  10. #130
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    24-5-2018

    Pause Squat:
    142.5kg x4
    142.5kg x4
    142.5kg x4
    142.5kg x4

    Touch n Go Bench:
    90kg x9
    90kg x9
    90kg x9
    90kg x9

    Wide Grip Bench:
    80kg x8
    80kg x8
    80kg x8

    Chest Supported DB Rows:
    25kg x20
    25kg x20
    25kg x20
    20kg x20

    Facepulls:
    35kg x50

    Three new-ish exercises for me today:
    1. TnG Bench. I'm using this as a 'light' bench day today to get some hypertrophy work and get a pump. I need to build some more mass in order to bench more.
    2. Wide Grip Bench. Never tried this before so I kept it very light. My plan was 3x8 at 8RPE but honestly it was mostly at a 7RPE in order to get used to the movement.
    3. Chest Supported DB Rows. My gym doesn't have any kind of chest supported row machine, and I'm bored of always doing the seated rows. Used 2 dumbells and lay chest down on a bench set at an incline. These worked great for getting a pump, really felt it in my lats and upper back.
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  11. #131
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    NomadicApe is offline

    25-5-2018

    Deadlift:
    207.5kg x1
    Pause Deadlift:
    162.5kg x4
    162.5kg x4
    162.5kg x4
    162.5kg x4

    Close Grip Bench:
    105kg x4
    105kg x4
    105kg x4
    105kg x4

    RDL:
    110kg x8
    110kg x8
    110kg x8

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10
    BW x10

    DB Lateral Raises:
    4kg x50
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  12. #132
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    NomadicApe is offline

    28-5-2018

    Squat:
    150kg x5
    150kg x5
    150kg x5
    150kg x5
    150kg x5

    Bench Press:
    110kg x5
    110kg x5
    110kg x5
    110kg x5
    110kg x5

    Overhead Press:
    55kg x8
    55kg x8
    55kg x8

    Fat Grip Seated Rows:
    55kg x15
    55kg x15
    55kg x15
    15kg x15
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  13. #133
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    NomadicApe is offline

    29-5-2018

    Deadlift:
    180kg x5
    180kg x5
    180kg x5
    180kg x5
    180kg x5

    3-Count Pause Bench:
    110kg x3
    110kg x3
    110kg x3
    110kg x3

    Front Squat:
    65kg x8
    65kg x8
    65kg x8

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10
    BW x10

    DB Lateral Raises:
    4kg x50
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  14. #134
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    NomadicApe is offline

    31-5-2018

    Pause Squat:
    145kg x4
    145kg x4
    145kg x4
    145kg x4

    Touch n Go Bench:
    92.5kg x9
    92.5kg x9
    92.5kg x9
    92.5kg x9

    Wide Grip Bench:
    82.5kg x8
    82.5kg x8
    82.5kg x8

    Fat Grip 2 Arm DB Rows:
    25kg x15
    25kg x15
    25kg x15
    25kg x15

    Facepulls:
    35kg x30
    35kg x30
    35kg x25
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  15. #135
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    1-6-2018

    Deadlift:
    210kg x1

    Pause Deadlift:
    167.5kg x3
    167.5kg x3
    167.5kg x3
    167.5kg x3

    Close Grip Bench Press:
    107.5kg x4
    107.5kg x4
    107.5kg x4
    107.5kg x4

    RDL:
    115kg x8
    115kg x8
    115kg x8

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10

    DB Lateral Raises:
    6kg x20
    6kg x20
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  16. #136
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    NomadicApe is offline

    4-6-2018

    Squat:
    155kg x5
    155kg x5
    155kg x5
    155kg x5
    155kg x5

    Bench Press:
    112.5kg x5
    112.5kg x5
    112.5kg x5
    112.5kg x5
    112.5kg x5

    Overhead Press:
    57.5kg x8
    57.5kg x8
    57.5kg x8

    Hyperextensions:
    35kg x15
    35kg x15
    35kg x15
    35kg x15

    DB Lateral Raises:
    8kg x20
    8kg x20


    Today felt ok, but something was certainly a little off. Squats felt pretty easy I wasn't dying between sets. However on my fifth set on the last rep I rushed it too fast, my left arm moved slightly and I definitely felt a 'pop' just below my elbow in my forearm. No pain or discomfort, but certainly a little unnerving. Bench felt a little heavy but speed never decreased.
    Ive switched out rows to Hyperextensions for my back accessory today, I want to do a little bit more lower back work, since my deadlift is the slowest to progress. Ive changed my upper back accessory to:
    Monday: Hyperextensions
    Tuesday: Horizontal Pull
    Thursday: Vertical Pull
    Friday: Horizontal Pull
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  17. #137
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    NomadicApe is offline

    5-6-2018

    Deadlift:
    185kg x5
    185kg x5
    185kg x5
    185kg x5
    185kg x5

    3-Count Pause Bench:
    110kg x3
    110kg x3
    110kg x3
    110kg x3

    Front Squat:
    70kg x8
    70kg x8
    70kg x8

    2-Arm DB Row:
    25kg x15
    25kg x15
    25kg x15
    25kg x15

    My deadlifts with 185kg 5x5 is probably the easiest that has ever felt, not once did I feel exhausted or felt the need to have extra long rest between the last sets. Last set of 5 was probably around a 8.5 RPE. Thankfully my elbow/forearm problem was not a cause for concern, no pain or aching at all.
    3-count pause bench. So last week I felt a small 'twinge' in my left shoulder and its continuing to ache. yesterday wasn't a problem, but today I really felt it. The weight didn't feel to heavy but my shoulder is definitely a distraction. I might change things up a bit and switch from benching 4x a week to 3x like I was in the previous cycle.
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  18. #138
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    7-6-2018

    Squat:
    150kg x3
    150kg x3
    150kg x3
    150kg x3
    150kg x3

    Bench Press:
    105kg x3
    105kg x3
    105kg x3
    105kg x3
    105kg x3

    Pause Deadlift:
    172.5kg x3
    172.5kg x3
    172.5kg x3
    172.5kg x3

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10

    So changing things around a bit with my program. My Day 1 and 2 haven't changed at all, though ive decided no more front squats on day 2, and in its place ill be doing some extra tricep hypertrophy stuff. Day 3 and 4 will be medium intensity day and a hypertrophy day respectively. Both days will have some sort of Squat, Bench and Deadlift variation. Today was Day 3, doing sets of 3 on all main lifts, nothing too heavy, just keeping form correct and pushing hard.

    For those interested, this layout is loosely (oh so very loosely) based on the intermediate powerlifting program Eric Helms put out. 2 Strength days, 1 Power/medium intensity days and 1 hypertrophy day.
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  19. #139
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    NomadicApe is offline

    8-6-2018

    Squat:
    135kg x9
    135kg x9
    135kg x9

    Bench Press:
    95kg x9
    95kg x9
    95kg x9
    95kg x9

    RDL:
    120kg x9
    120kg x9
    120kg x9

    2-Arm DB Rows:
    25kg x20
    25kg x20
    25kg x20
    25kg x20

    DB Lateral Raises:
    9kg x20
    9kg x20

    Tricep Cable Pushdowns:
    60kg x20
    60kg x20

    DB Hammer Curls:
    10kg x20
    10kg x20

    Not done anything resembling hypertrophy focused work in months (haven't squatted over 5 reps since February) so doing all 9 rep sets is a killer. I'm using around 65-67% for Sq and BP, and on Bench I need about 2 mins rest and I'm totally fresh, but the squats I just feel awful. Nothing went above a 9RPE though. However it is fun to bro out at the end and get a pump on.
    Last edited by NomadicApe; 06-07-2018 at 11:14 PM.
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  20. #140
    Registered User FaIIen's Avatar
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    Originally Posted by Matt413413 View Post
    There's no benefit at all from high reps or reps over 5 .. Meaning you should never do 8s or 10s, or even 20s like you're doing.
    Yeah dude, how dare you curl over 5 reps?

    Better take his advice, the dude's gonna be an NFL superstar.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  21. #141
    Registered User NomadicApe's Avatar
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    Originally Posted by FaIIen View Post
    Yeah dude, how dare you curl over 5 reps?

    Better take his advice, the dude's gonna be an NFL superstar.
    Haha yeah that guy certainly had some interesting ideas. I guess he got deleted or something. He was handing out horrendous advice to pretty much everyone in the Journals section.
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  22. #142
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    Originally Posted by NomadicApe View Post
    Haha yeah that guy certainly had some interesting ideas. I guess he got deleted or something. He was handing out horrendous advice to pretty much everyone in the Journals section.
    Awww, I wanted go get my share of wisdom.

    I also did 8-10 rep sets of squats on my last two cycles, it's awful, hang in there.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  23. #143
    Registered User NomadicApe's Avatar
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    This week has been pretty awful. I had a slight cold on Sunday (thank you parents for sending your ill students to my class) but on Monday it was 100x worse. Felt like I had been hit by a bus, so spent Monday to Wednesday at home, felt better yesterday and today, but figured I may as well rest until I'm 100%.
    This is actually not as bad as it could have been since ive been needing to Deload for a while, and ive got a few aches and pains in my leg, shoulder, elbow. By keeping me out of the gym this has given me an excuse to really rest my body. Hopefully come back next week and start a new training cycle.
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  24. #144
    Registered User NomadicApe's Avatar
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    18-6-2018

    Squat:
    155kg x5
    155kg x5
    155kg x5
    155kg x5

    Bench Press:
    112.5kg x5
    112.5kg x5
    112.5kg x5
    112.5kg x5
    112.5kg x5

    DB Shoulder Press 0-0-4
    20kg x10
    20kg x10
    20kg x10

    Facepulls:
    40kg x30
    40kg x30
    40kg x30

    Well I'm back in the gym this week and I'm feeling ok. Shoulder feels much better. I was going to Overhead press but I switched it with DB press. I feel like doing the movement slower feels much better on my shoulder, whereas using a barbell I still get an ache in my shoulder. Using DB's lets me change the range of motion and I'm not able to go as heavy.
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  25. #145
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    19-6-2018

    Deadlift:
    185kg x5
    185kg x5
    185kg x5

    Close Grip Bench Press:
    100kg x6
    100kg x6
    100kg x6
    100kg x6

    Fat Grip Seated Rows:
    65kg x10
    65kg x10
    65kg x10
    65kg x10
    65kg x10

    Tricep Skull Crushers:
    40kg x20
    40kg x20
    40kg x20

    DB Lateral Raises:
    7kg x30


    Deadlifts flew up, Close Grip Bench felt a little slow today, Skull crushers kicked my ass and therefore will be a staple of my program for the next few weeks.
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  26. #146
    Registered User NomadicApe's Avatar
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    21-6-2018

    Squat:
    150kg x3
    150kg x3
    150kg x3
    150kg x3
    150kg x3

    Bench Press:
    105kg x3
    105kg x3
    105kg x3
    105kg x3
    105kg x3
    105kg x3

    Pause Deadlifts:
    170kg x3
    170kg x3
    170kg x3
    170kg x3

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10
    BW x10

    Nothing too hard or taxing today, everything moved fast. I moved to a new gym today. Its still another commercial gym since China has zero Powerlifting/Strength gyms as far as I can tell, at least not in my city. However I train in the mornings at 9:30-ish and this place is completely empty. Its amazing.
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  27. #147
    Registered User NomadicApe's Avatar
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    22-6-2018

    Squat:
    135kg x9
    135kg x9
    135kg x9

    Bench Press:
    95kg x9
    95kg x9
    95kg x9
    95kg x9

    RDL:
    120kg x9
    120kg x9
    120kg x9

    Fat Grip DB Seal Row:
    25kg x20
    25kg x20
    25kg x20
    25kg x20

    DB Lateral Raises:
    10kg x20
    10kg x20

    Tricep Cable Pushdown:
    40kg x50
    DB Hammer Curl:
    7.5kg x50
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  28. #148
    Registered User NomadicApe's Avatar
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    25-6-2018

    Squat:
    160kg x4
    160kg x4
    160kg x4

    Bench Press:
    115kg x4
    115kg x4
    115kg x4
    115kg x4

    Seated DB Shoulder Press:
    22.5kg x10
    22.5kg x10
    22.5kg x10

    Facepulls:
    40kg x30
    40kg x30
    40kg x30
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  29. #149
    Registered User NomadicApe's Avatar
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    26-6-2018

    Deadlift:
    190kg x4
    190kg x4
    190kg x4

    Close Grip Bench Press:
    102.5kg x5
    102.5kg x5
    102.5kg x5
    102.5kg x5

    Chest-Supported Row:
    70kg x10
    70kg x10
    70kg x10
    70kg x10
    80kg x15

    Tricep Cable Pushdowns:
    50kg x20
    50kg x20
    50kg x20

    DB Lateral Raises:
    10kg x20
    10kg x20
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  30. #150
    Registered User NomadicApe's Avatar
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    28-6-2018

    Squat:
    155kg x2
    155kg x2
    155kg x2
    155kg x2
    155kg x2

    Bench Press:
    107.5kg x2
    107.5kg x2
    107.5kg x2
    107.5kg x2
    107.5kg x2
    107.5kg x2

    Pause Deadlift:
    175kg x2
    175kg x2
    175kg x2
    175kg x2

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10
    BW x10
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