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Thread: Workout Journal

  1. #121
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    Week 26 Day 105 (Upper B)

    OHP
    3 x 6 - 40kg

    Flyes
    3 x 11 - 16kg

    Pull ups
    3 x 9 - 13kg

    Horizontal Row
    3 x 9 - 52kg

    Face Pull
    3 x 13 - 42kg

    Tricep Press-over
    3 x 11 22kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  2. #122
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    Week 28 Day 106 (Upper A)

    Bench Press
    3 x 6 - 62

    Incline Bench Press
    3 x 9 - 45kg

    Lat Pulldown (Widegrip)
    3 x 9 - 57kg

    Bent Over Row
    3 x 9 - 60kg

    DB Cable Reverse Flyes
    3 x 11 -10kg
    3 x 11 - 8KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  3. #123
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    Week 28 day 107 (Lower A)

    Squat
    3 x 6- 100kg

    Weighted back extensions
    3 x 9 - 30kg

    Less Press
    3 x 11 - 59kg

    Single leg curls
    3 x 11 - 29kg

    Abs

    Crunches
    3 x 16 - 14kg

    Weight swing
    3 x 16 - 14KG

    Planks
    3 x 35s

    Calf raises (Not done as not equipment)
    3 x 13 - 92kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  4. #124
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    Week 28 Day 108 (Upper B)

    OHP
    3 x 6 - 40kg

    Flyes
    3 x 11 - 16kg

    Pull ups
    3 x 9 - 13kg

    Horizontal Row
    3 x 9 - 36kg

    Face Pull
    3 x 13 - 41kg

    Tricep Press-over
    3 x 11 20kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  5. #125
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    Week 28 Day 109 (Lower B)

    Deadlift
    3 x 6 100kg (Really dissapointed in this, but I'm going back down to 100kg next week and building back up)

    (Walking)Lunges
    3 x 9 - 24kg

    Leg Extensions
    3 x 11 - 27kg

    Leg curls
    3 x 11 - 27kg

    Cable Crunches (Not done)
    3 x 16 - 75kg

    Calf raises (Not done)
    3 x 13 - 92kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  6. #126
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    Week 29 Day 110 (Upper A)

    Bench Press
    3 x 5 - 65

    Incline Bench Press
    3 x 8 - 47kg

    Lat Pulldown (Widegrip)
    3 x 8 - 60kg

    Bent Over Row
    3 x 8 - 62kg

    DB Cable Reverse Flyes
    3 x 10-10kg
    3 x 10 - 10KG





    Week 29 day 111 (Lower A)

    Squat
    3 x 5 - 105kg

    Weighted back extensions
    3 x 8 - 30kg

    Less Press
    3 x 10 - 62kg

    Single leg curls
    3 x 10 -32

    Abs

    Crunches
    3 x 16 - 15kg

    Weight swing
    3 x 16 - 15KG

    Planks
    3 x 35s

    Calf raises (Not done as not equipment)
    3 x 13 - 92kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  7. #127
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    Week 29 Day 112 (Upper B)

    OHP
    3 x 5 - 42kg

    Flyes
    3 x 10 - 16kg

    Pull ups
    3 x 8- 11kg

    Horizontal Row
    3 x 8 - 42kg

    Face Pull
    3 x 12 - 42kg

    Tricep Press-over
    3 x 10 22kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  8. #128
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    Week 29 Day 113 (Lower B)

    Deadlift
    3 x 5 105kg

    (Walking)Lunges
    3 x 8 - 26kg

    Leg Extensions
    3 x 10 - 29kg

    Leg curls
    3 x 10 - 31kg

    leg raises
    3 x 15 - 75kg

    Calf raises
    3 x 13 - 95kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  9. #129
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    Week 30 Day 113 (Upper A)

    Bench Press (Dumbbells used today, barbell was in use)
    3 x 6 - 28kb

    Incline Bench Press
    3 x 9 - 47kg

    Lat Pulldown (Widegrip)
    3 x 9 - 60kg

    Bent Over Row
    3 x 9 - 62kg

    DB Cable Reverse Flyes
    3 x 11-10kg
    3 x 11 - 10KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  10. #130
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    Week 30 day 114 (Lower A)

    Squat
    3 x 6 - 105kg

    Weighted back extensions
    3 x 9 - 30kg

    Less Press
    3 x 11 - 62kg

    Single leg curls
    3 x 11 -29kg

    Abs

    Crunches
    3 x 16 - 15kg

    Weight swing
    3 x 16 - 15KG

    Planks
    3 x 35s

    Calf raises (Not done as not equipment)
    3 x 13 - 92kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  11. #131
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    Week 30 Day 115 (Upper B)

    OHP
    3 x 6 - 42kg

    Flyes
    3 x 11 - 16kg

    Pull ups
    3 x 9 - 11kg

    Horizontal Row
    3 x 9 - 42kg

    Face Pull
    3 x 13 - 42kg

    Tricep Press-over
    3 x 11 22kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  12. #132
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    Week 30 Day 116 (Lower B)

    Deadlift
    3 x 6 105kg

    (Walking)Lunges
    3 x 9 - 26kg

    Leg Extensions
    3 x 11 - 29kg

    Leg curls
    3 x 11 - 31kg

    leg raises
    3 x 15 - 75kg

    Calf raises
    3 x 13 - 95kg

    Week 31 Day 117 (Upper A)

    Bench Press
    3 x 5 - 67kg

    Incline Bench Press
    3 x 8 - 50kg

    Lat Pulldown (Widegrip)
    3 x 8 - 62kg

    Bent Over Row
    3 x 8 - 65kg

    DB curls / Reverse Flyes (Not done due to time)
    3 x 10-10kg
    3 x 10 - 10KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  13. #133
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    Week 31 Day 118 (Upper B)

    OHP
    3 x 5 - 45kg

    Flyes
    3 x 10 - 16kg

    Pull ups
    3 x 8 - 9kg

    Horizontal Row
    3 x 8 - 45kg

    Face Pull
    3 x 12 - 45kg

    Tricep Press-over
    3 x 10 25kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  14. #134
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    Week 31 Day 119 (Lower B)

    Deadlift
    3 x 5 110kg

    (Walking)Lunges
    3 x 8 - 26kg

    Leg Extensions
    3 x 10 - 31kg

    Leg curls
    3 x 10 - 31kg

    leg raises
    3 x 15

    Calf raises
    3 x 12 - 95kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  15. #135
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    Week 32 Day 120 (Upper A)

    Bench Press
    3 x 6 - 67kg

    Incline Bench Press
    3 x 9 - 50kg

    Lat Pulldown (Widegrip)
    3 x 9 - 62kg

    Bent Over Row
    3 x 9 - 65kg

    DB curls / Reverse Flyes
    3 x 11-10kg
    3 x 11 - 10KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  16. #136
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    Week 32 day 121 (Lower A)

    Squat
    3 x 6 - 95kg

    Weighted back extensions
    3 x 9 - 15kg

    Less Press
    3 x 11 - 62kg

    Single leg curls
    3 x 11 -29kg

    Abs

    Crunches
    3 x 16 - 15kg

    Weight swing
    3 x 16 - 15KG

    Planks
    3 x 35s

    Calf raises
    3 x 13 - 95kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  17. #137
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    Week 32 Day 122 (Upper B)

    OHP
    3 x 6 - 45kg

    Flyes
    3 x 10 - 16kg

    Pull ups
    3 x 9 - 9kg

    Horizontal Row
    3 x 9 - 45kg

    Face Pull
    3 x 13 - 45kg

    Tricep Press-over
    3 x 11 25kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  18. #138
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    Back from a full week off from any lifting

    Week 33 Day 123 (Upper A)

    Bench Press
    3 x 5 - 67kg

    Incline Bench Press
    3 x 8/6/8 - 50kg (FAIL)

    Lat Pulldown (Widegrip)
    3 x 8 - 62kg

    Bent Over Row
    3 x 8 - 65kg

    DB curls / Reverse Flyes
    3 x 10 -10kg
    3 x 10 - 10KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  19. #139
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    Week 33 day 124 (Lower A)

    Squat
    3 x 5 - 95kg

    Weighted back extensions
    3 x 8 - 15kg

    Less Press
    3 x 10 - 62kg

    Single leg curls
    3 x 10 -29kg

    Abs

    Crunches
    3 x 16 - 15kg

    Weight swing
    3 x 16 - 15KG

    Planks
    3 x 35s

    Calf raises
    3 x 12 - 95kg


    Week 33 Day 125 (Upper B)

    OHP
    3 x 4 - 40kg

    Flyes
    3 x 10 - 16kg

    Pull ups
    3 x 8 - 9kg

    Horizontal Row
    3 x 8 - 45kg

    Face Pull
    3 x 12 - 45kg

    Tricep Press-over
    3 x 10 25kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  20. #140
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    Week 33 Day 126 (Lower B)

    Deadlift
    3 x 5 110kg

    (Walking)Lunges
    3 x 8 - 26kg

    Leg Extensions
    3 x 10 - 31kg

    Leg curls
    3 x 10 - 29kg

    leg raises
    3 x 15

    Calf raises
    3 x 12 - 95kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  21. #141
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    Week 33 Day 127 (Upper A)

    Bench Press
    3 x 6 - 67kg

    Incline Bench Press
    3 x 8/7/7 - 50kg (FAIL) (Reset next week)

    Lat Pulldown (Widegrip)
    3 x 9 - 62kg

    Bent Over Row
    3 x 9 - 65kg

    DB curls / Reverse Flyes
    3 x 11 -10kg
    3 x 11 - 10KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  22. #142
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    Week 33 day 128 (Lower A)

    Squat
    3 x 6 - 95kg

    Weighted back extensions
    3 x 9 - 15kg

    Less Press
    3 x 11 - 62kg

    Single leg curls
    3 x 11 -29kg

    Abs

    Leg raise
    3 x 15

    Crunches
    3 x 15

    Side bend 15kg
    3 x 15 per side

    Calf raises
    3 x 13 - 95kg

    Week 33 Day 129 (Upper B)

    OHP
    3 x 6 - 40kg

    Flyes
    3 x 11 - 16kg

    Pull ups
    3 x 9 - 9kg

    Horizontal Row
    3 x 9 - 45kg

    Face Pull
    3 x 13 - 45kg

    Tricep Press-over
    3 x 11 25kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  23. #143
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    Week 33 Day 129(Lower B)

    Deadlift
    3 x 6 110kg

    (Walking)Lunges
    3 x 9 - 26kg

    Leg Extensions
    3 x 11 - 29kg

    Leg curls
    3 x 11 - 29kg

    leg raises
    3 x 16

    Crunches
    3 x 16

    Side bend
    3 x 16

    Calf raises
    3 x 13 - 95kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  24. #144
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    Week 34 Day 130 (Upper A)

    Bench Press
    3 x 5 - 70kg

    Incline Bench Press
    3 x 8 - 40kg

    Lat Pulldown (Widegrip)
    3 x 8 - 64kg

    Bent Over Row
    3 x 8 - 67.5kg

    DB curls / Reverse Flyes
    3 x 10 -12kg
    3 x 10 - 12KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  25. #145
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    Week 33 day 128 (Lower A)

    Squat
    3 x 5 - 97.5kg

    Weighted back extensions
    3 x 8 - 15kg

    Less Press
    3 x 10 - 63kg

    Single leg curls
    3 x 10 -29kg

    Abs

    Leg raise
    3 x 15

    Crunches
    3 x 15

    Side bend 16kg
    3 x 15 per side

    Calf raises
    3 x 13 - 95kg (Not done, due to time)
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  26. #146
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    Week 33 Day 130 (Upper B)

    OHP
    3 x 4 - 40kg

    Cable Flyes
    3 x 10 - 14kg (Much prefered doing these, less stress on my shoulders and more focus on my chest)

    Pull ups
    3 x 8 - 8.3kg

    Horizontal Row
    3 x 8 - 47.5kg

    Face Pull
    3 x 12 - 47kg

    Tricep Press-over
    3 x 10 27kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  27. #147
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    Week 35 Day 131 (Upper A)

    Bench Press
    3 x 6/6/5 - 70kg (FAIL)

    Incline Bench Press
    3 x 9 - 40kg

    Lat Pulldown (Widegrip)
    3 x 9 - 64kg

    Bent Over Row
    3 x 9 - 67.5kg

    DB curls / Reverse Flyes
    3 x 11 -12kg
    3 x 11 - 12KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  28. #148
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    Week 35 day 132 (Lower A)

    Squat
    3 x 6 - 97.5kg

    Weighted back extensions
    3 x 9 - 15kg

    Less Press
    3 x 11 - 63kg

    Single leg curls
    3 x 11/10/10 -30kg (FAIL)

    Abs

    Leg raise
    3 x 15

    Crunches
    3 x 15

    Side bend 16kg
    3 x 15 per side

    Calf raises
    3 x 13 - 95kg (Not done, due to time)



    Week 35 Day 133 (Upper B)

    OHP
    3 x 6 - 40kg

    Cable Flyes
    3 x 11 - 14kg

    Pull ups
    3 x 9/8/8 - 8.3kg (FAIL)

    Horizontal Row
    3 x 9 - 47.5kg

    Face Pull
    3 x 13 - 47kg

    Tricep Press-over
    3 x 11/10/10 27kg (FAIL)
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  29. #149
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    Week 35 Day 134(Lower B)

    Deadlift
    3 x 6 110kg

    (Walking)Lunges
    3 x 9 - 26kg

    Leg Extensions
    3 x 11 - 29kg

    Leg curls
    3 x 11 - 29kg

    leg raises
    3 x 16

    Crunches
    3 x 16

    Side bend
    3 x 16

    Calf raises
    3 x 13 - 95kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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  30. #150
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    Week 36 Day 135 (Upper A)

    Bench Press
    3 x 5 - 70kg

    Incline Bench Press
    3 x 8 - 42kg

    Lat Pulldown (Widegrip)
    3 x 8 - 66kg

    Bent Over Row
    3 x 8 - 70kg

    DB curls / Reverse Flyes
    3 x 10 -12kg
    3 x 10 - 12KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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