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Thread: Workout Journal

  1. #31
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    Week 7 Day 28 (Upper B)

    OHP
    3 x 5 - 35kg

    Flyes
    3 x 10- 14kg

    Pull ups
    3 x 8 - 32kg

    Penlay Row
    3 x 8 - 45kg

    Face Pull s/s Tricep Press
    3 x 12 - 24kg / 3 x 10 - 34.5kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  2. #32
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    Deadlift
    1 x 10 -40kg
    1 x 6 - 60kg
    3 x 5 - 85kg (This felt really good today, looking forwards to breaking 100KG)

    Lunges
    3 x 8 - 24kg

    Leg Extensions
    3 x 10 - 48.5kg

    Leg curls
    3 x 10 - 59kg

    Crunches
    3 x 15 - 5kg

    Calf raises
    3 x 12 - 75kg
    Last edited by ChrisWhite90; 12-31-2017 at 06:52 AM.
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  3. #33
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    Week 8 Day 30 (Upper A)

    Bench Press
    1 x 10 - 30kg
    1 x 10 - 40kg
    3 x 6 - 57.5kg

    Incline Bench Press (Found this really hard today)
    3 x 9 - 37.5kg

    Lat Pulldown (Widegrip)
    3 x 9 - 47kg

    Bent Over Row
    3 x 9 - 47.5kg (This weight needs to increased quickly and I'm finding this too easy)

    DB Curls SS Reverse Flyes
    3 x 11 - 10KG / 3 x 11 - 4KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  4. #34
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    Week 8 Day 31 (Lower A)

    Squat
    1 x 12 -20kg
    1 x 10 -50kg
    3 x 6 - 80kg

    Weighted back extensions
    3 x 9 - 25kg

    Less Press
    3 x 11 - 109kg

    Lying leg curls
    3 x 11 - 56.3kg

    Abs

    Cable crunches
    3 x 16 - 55kg

    Calf raises
    3 x 13 - 75kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  5. #35
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    Week 8 Day 32 (Upper B)

    OHP
    3 x 6/6/5 - 35kg (Struggled to make 6 on my last set of these and my form was poor, I imagine that if I don't make the weight next week I'll reset again on this, I don't seem to be able to get past this weight on OHP)

    Flyes
    3 x 11- 14kg

    Pull ups
    3 x 9 - 32kg

    Penlay Row
    3 x 9 - 45kg

    Face Pull s/s Tricep Press
    3 x 13 - 24kg / 3 x 11 - 34.5kg






    Week 8 Day 33 (Lower B)

    Deadlift
    1 x 10 -40kg
    1 x 6 - 60kg
    3 x 6 - 85kg (So complete opposite to last week where my deadlift felt great, this week I hurt my back & I think it was due to lifting the weight ever so slightly more with my back and not having my hips low enough)

    Lunges
    3 x 9 - 24kg

    Leg Extensions
    3 x 11 - 48.5kg

    Leg curls
    3 x 11 - 59kg

    Crunches
    3 x 16 - 5kg

    Calf raises
    3 x 13 - 75kg

    Not happy at all with today's workout, I pride myself on not lifting too heavy and having great form. So to hurt my back a bit is a bit upsetting, ah well onto next week
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  6. #36
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    Week 9 Day 34 (Upper A)

    Bench Press
    1 x 10 - 30kg
    1 x 10 - 40kg
    3 x 5 - 60kg

    Incline Bench Press (Found this really hard today)
    3 x 8 - 40kg

    Lat Pulldown (Widegrip)
    3 x 8 - 50kg

    Bent Over Row
    3 x 8 - 50kg (This weight needs to increased quickly and I'm finding this too easy)

    BB Curls SS Reverse Flyes
    3 x 10 - 25KG / 3 x 10 - 6KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  7. #37
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    Week 9 Day 34 (Upper A)

    Bench Press
    1 x 10 - 30kg
    1 x 10 - 40kg
    3 x 5 - 60kg

    Incline Bench Press (Found this really hard today)
    3 x 8 - 40kg

    Lat Pulldown (Widegrip)
    3 x 8 - 50kg

    Bent Over Row
    3 x 8 - 50kg (This weight needs to increased quickly and I'm finding this too easy)

    BB Curls SS Reverse Flyes
    3 x 10 - 25KG / 3 x 10 - 6KG


    Week 9 Day 35 (Lower A)

    Squat
    1 x 12 -20kg
    1 x 10 -50kg
    3 x 5 - 85kg

    Weighted back extensions
    3 x 8 - 15kg

    Less Press
    3 x 10 - 115kg

    Lying leg curls
    3 x 10 - 60kg

    Abs

    Cable crunches
    3 x 15 - 60kg

    Calf raises
    3 x 12 - 80kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  8. #38
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    Week 9 Day 36 (Upper B)

    OHP
    3 x 5 - 37.5kg

    Flyes
    3 x 11- 14kg (toally forgot to do flyes at the gym, so I did 3 sets of 12 push up's instead when I got home)

    Pull ups
    3 x 8 - 30kg (Found these to be really easy)

    Penlay Row
    3 x 8 - 47.5kg

    Face Pull s/s Tricep Press
    3 x 12 - 27kg / 3 x 10 - 36kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  9. #39
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    Week 9 Day 37 (Lower B)

    Deadlift
    1 x 10 -40kg
    1 x 6 - 60kg
    3 x 6 - 90kg (Smashed my deadlift today, form was on point and felt really good doing 90 today, looking forwards to eventually smashing the 100kg goal)

    Lunges
    3 x 8/8/5 - 26kg (lunges suffered a bit today from the increase of weight on the deadlifts, I think next week I will fail at the weight too and have to reset by 10%, but im finding them really tough with the 26kg DB's)

    Leg Extensions
    3 x 10 - 52kgkg

    Leg curls
    3 x 10 - 63kgkg

    Crunches
    3 x 15 - 5kg

    Calf raises
    3 x 12 - 80kg (these felt pretty easy today, this is was due to being really warmed up in my legs)
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  10. #40
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    Week 10 Day 38 (Upper A)

    Bench Press
    1 x 10 - 30kg
    1 x 10 - 40kg
    3 x 6 - 60kg

    Incline Bench Press (Found this really hard today)
    3 x 9 - 40kg

    Lat Pulldown (Widegrip)
    3 x 9 - 50kg

    Bent Over Row
    3 x 9 - 50kg (This weight needs to increased quickly and I'm finding this too easy)

    BB Curls SS Reverse Flyes
    3 x 11 - 25KG / 3 x 11 - 6KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  11. #41
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    Week 10 Day 39 (Upper B)

    OHP
    3 x 6/5/4 - 37.5kg (need to reset this now due to two weeks of failure)

    Flyes
    3 x 11 - 14kg (toally forgot to do flyes at the gym, so I did 3 sets of 12 push up's instead when I got home)

    Pull ups
    3 x 9 - 30kg (Found these to be really easy)

    Penlay Row
    3 x 9 - 47.5kg

    Face Pull s/s Tricep Press
    3 x 13 - 27kg / 3 x 11 - 36kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  12. #42
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    Week 10 Day 40 (Lower B)

    Deadlift
    1 x 10 -40kg
    1 x 6 - 60kg
    3 x 6 - 90kg (On the last set rep of the last set today I had to take a pause of about 20 seconds due to feeling a bit light headed, but still busted it out)

    Lunges
    3 x 8/6/7 - 26kg Going to rest my lunges cause I'm finding it too difficult with the increase in weight for the deadlifts

    Leg Extensions
    3 x 11 - 52kg

    Leg curls
    3 x 11 - 63kg

    Knee raises
    3 x 16 - Bodyweight

    Calf raises
    3 x 13 - 80kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  13. #43
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    Week 11 Day 41 (Upper A)

    Bench Press
    1 x 10 - 30kg
    1 x 10 - 40kg
    3 x 5 - 62.5kg

    Incline Bench Press (Found this really hard today)
    3 x 8 - 42.5kg

    Lat Pulldown (Widegrip)
    3 x 8 - 52.5kg

    Bent Over Row
    3 x 8 - 52.5kg

    BB Curls SS Reverse Flyes
    3 x 10 - 27.5KG / 3 x 10 - 8KG (Form is a bit sloppy with these, might reduce the weight next week)
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  14. #44
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    Week 11 Day 42 (Lower A)

    Squat
    1 x 12 -20kg
    1 x 10 -50kg
    3 x 5 - 90kg

    Weighted back extensions
    3 x 8 - 20kg

    Less Press
    3 x 10 - 120kg

    Lying leg curls
    3 x 10 - 60kg

    Abs

    Cable crunches
    3 x 15 - 65kg

    Calf raises
    3 x 12 - 85kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  15. #45
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    Week 101 Day 43 (Upper B)

    OHP
    3 x 5 - 32.5kg

    Flyes
    3 x 10/7/7 - 16kg (Could not do 10 reps of these for 16kg, think next week I may do an early reset instead of trying and failing at 11 reps)

    Pull ups
    3 x 8 - 28kg

    Penlay Row
    3 x 8 - 50kg

    Face Pull s/s Tricep Press
    3 x 12 - 30kg / 3 x 10 - 38kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  16. #46
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    Week 11 Day 44 (Lower B)

    Deadlift
    1 x 10 -40kg
    1 x 6 - 60kg
    3 x 5 - 95kg

    Lunges
    3 x 8 - 20kg (Reset my lunges this week and went back to 20KG db's to work back up)

    Leg Extensions
    3 x 10 - 56kg

    Leg curls
    3 x 10/9/7 - 68kg (Ill try this again next week, but I think the weight on this exercise is starting to get too heavy to really feel the contraction)

    Cable Crunches
    3 x 15 - 65kg

    Calf raises
    3 x 12 - 85kg (couldn't manage to get a free machine to perform this on, so dropped it for today)
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  17. #47
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    Week 12 Day 45 (Upper A)

    Bench Press
    1 x 10 - 30kg
    1 x 10 - 40kg
    3 x 6 - 62.5kg

    Incline Bench Press (Found this really hard today)
    3 x 9 - 42.5kg

    Lat Pulldown (Widegrip)
    3 x 9 - 52.5kg

    Bent Over Row
    3 x 9 - 52.5kg

    BB Curls SS Reverse Flyes
    3 x 11 - 14KG / 3 x 11 - 8KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  18. #48
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    Week 12 Day 46 (Lower A)

    Squat
    1 x 12 -20kg
    1 x 10 -50kg
    3 x 6 - 90kg

    Weighted back extensions
    3 x 9 - 20kg

    Less Press
    3 x 11 - 120kg

    Lying leg curls
    3 x 11/11/9 - 60kg (Fail)

    Abs

    Cable crunches
    3 x 16 - 65kg

    Calf raises
    3 x 13 - 85kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  19. #49
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    Week 12 Day 47 (Upper B)

    OHP
    3 x 6 - 32.5kg

    Flyes
    3 x 11- 14kg

    Pull ups
    3 x 9 - 28kg

    Penlay Row
    3 x 9 - 50kg

    Face Pull s/s Tricep Press
    3 x 13 - 30kg / 3 x 11 - 38kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  20. #50
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    Week 12 Day 48 (Lower B)

    Deadlift
    3 x 6 - 95kg

    Lunges
    3 x 9 - 20kg

    Leg Extensions
    3 x 11 - 56kg

    Leg curls
    3 x 10/10/10 - 68/59kg (Really struggled with these, this this is the effect of increasing weights on onther leg excersises before it)

    Cable Crunches
    3 x 16 - 65kg

    Calf raises
    3 x 13 - 25kg (Single legged)
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    Week 13 Day 49 (Upper A)

    Bench Press
    3 x 5 - 65kg

    Incline Bench Press
    3 x 8 - 45kg

    Lat Pulldown (Widegrip)
    3 x 8 - 55kg

    Bent Over Row
    3 x 8 - 55kg

    BB Curls SS Reverse Flyes
    3 x 10 - 25KG / 3 x 10 - 8KG (Tried bumping this up to 10Kg, but was to tough, so went back to 8Kg)
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  22. #52
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    Week 13 Day 50 (Lower A)

    Squat
    3 x 5 - 95kg

    Weighted back extensions
    3 x 8 - 25kg

    Less Press
    3 x 10 - 125kg

    Lying leg curls
    3 x 10 - 60kg

    Abs

    Decline bench crunches
    3 x 15 - Bodyweight

    Calf raises
    3 x 12 - 90kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  23. #53
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    Week 13 Day 51 (Upper B)

    OHP
    3 x 5 - 35kg

    Flyes
    3 x 10 - 14kg

    Pull ups
    3 x 8 - 26kg

    Penlay Row
    3 x 8 - 52.5kg

    Face Pull s/s Tricep Press
    3 x 12 - 32kg / 3 x 10 - 41kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  24. #54
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    Week 13 Day 52 (Lower B)

    Deadlift
    3 x 5 - 100kg (Felt super easy today, really pleased to be over the 100kg goal)

    Lunges
    3 x 8 - 22kg

    Leg Extensions
    3 x 10 - 56kg

    Leg curls
    3 x 10 - 59kg (Really struggled with these, this this is the effect of increasing weights on onther leg excersises before it)

    Cable Crunches
    3 x 15 - 65kg

    Calf raises
    3 x 12 - 90kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  25. #55
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    Week 14 Day 53 (Upper A)

    Bench Press
    3 x 6 - 65kg

    Incline Bench Press
    3 x 9 - 45kg

    Lat Pulldown (Widegrip)
    3 x 9 - 55kg

    Bent Over Row
    3 x 9 - 55kg

    BB Curls SS Reverse Flyes
    3 x 11 - 25KG / 3 x 11 - 8KG (Tried bumping this up to 10Kg, but was to tough, so went back to 8Kg)
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  26. #56
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    Week 14 Day 54 (Lower A)

    Squat
    3 x 6 - 95kg

    Weighted back extensions
    3 x 9 - 25kg

    Less Press
    3 x 11 - 125kg

    Lying leg curls
    3 x 11 - 60kg

    Abs

    Decline bench crunches
    3 x 16 - Bodyweight

    Calf raises
    3 x 13 - 90kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  27. #57
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    Week 14 Day 55 (Upper B)

    OHP
    3 x 6 - 35kg

    Flyes
    3 x 11 - 14kg

    Pull ups
    3 x 9 - 26kg

    Penlay Row
    3 x 9 - 52.5kg

    Face Pull s/s Tricep Press
    3 x 13 - 32kg / 3 x 11 - 41kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  28. #58
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    Week 14 Day 55 (Lower B)

    Deadlift
    3 x 6 - 100kg (Felt super easy today, really pleased to be over the 100kg goal)

    Lunges
    3 x 9 - 22kg

    Leg Extensions
    3 x 11 - 56kg

    Leg curls
    3 x 11 - 59kg (Really struggled with these, this this is the effect of increasing weights on onther leg excersises before it)

    Cable Crunches
    3 x 16 - 65kg

    Calf raises
    3 x 12 - 90kg (Did not do these tosay as it all machines were taken)
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  29. #59
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    Week 15 Day 56 (Upper A)

    Bench Press
    3 x 5 - 67.5kg

    Incline Bench Press
    3 x 8 - 47.5kg

    Lat Pulldown (Widegrip)
    3 x 8 - 57.5kg

    Bent Over Row
    3 x 8 - 57.5kg

    BB Curls SS Reverse Flyes
    3 x 10 - 10kg / 3 x 10 - 6KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  30. #60
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    Week 15 Day 57 (Lower A)

    Squat
    3 x 5 - 100kg

    Weighted back extensions
    3 x 8 - 30kg

    Less Press
    3 x 10 - 130kg

    Lying leg curls (Had to do seated leg curls again...)
    3 x 10 - 60kg

    Abs

    Decline bench crunches
    3 x 15 - Bodyweight

    Calf raises
    3 x 12 - 95kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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