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Wednesday 20th March 2013
Incline DB Bench 50kg x4, 42kg x8, 34kg x12, 26kg x20 (90s rest) DB Row 50kg x11x11 Incline DB Flye 16kg x12x9x6x4 (90s) Wide Grip Pulldown 80kg x11, 70kg x10, 60kg x10, 50kg x10, 40kg x21 (90s rest)
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Sunday 24th March 2013
Bench 85kg x5, 97.5kg x5, 110kg x9+3+2 RP – The weight tree had been pushed too close to the rack and I hadn’t noticed! see the vid! DB Flyes 15kg x16x10 (after last bench) Face Pulls (10) x15x15...
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Wednesday 27th March 2013
Incline DB Bench Press 46kg x7, 42kg x6, 38kg x7, 34kg x9 (90s rest) DB Row To Hip 34kg x12x10x8x6 (60s rest) Inc DB Flyes 16kg x12x10x8x6 Wide Grip Pulldown 80kg x11, 70kg x11, 60kg x11, 50kg x11,...
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Thursday 4th April 2013
SPIN on Tuesday followed up with 40kg Seated Leg Curls, 3 sets of 25 – so decided to do chest/back/arms only today: Incline DB Bench 46kg x8x5, 38kg x10x7 DB Row To Hip 38kg x12x10x8x6 (90s rest) Inc...
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Monday 10th June 2013
Incline Bench 80kg x5, 90kg x5, 102.5kg x5+1+1 RP followed with Machine Incline Lever Press 50kg x13 and Incline DB Flyes 12.5kg x11 (All with approx 30s rest between them) Machine Preacher Curl...
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Friday 21st June 2013
Bench Press 100kg x5x5x5x5 (2 mins rest) Incline Bench 70kg x12x10x8 (90s rest) DB Bench 26kg x12x12x10 (90s) Cable Flyes 5kg x40 Weighted Dips 29kg x5x5 (2 mins) DB Overhead Extension 30kg x12x12...
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Tuesday 25th June 2013
AM Session: Incline Bench 90kg x5x5x9+2+1 RP Machine Preacher Curl 21.25kg x13x8+2+2 RP (superset with bench) Machine Incline Lever Bench 50kg x12 (following last set of bench), then Incline DB Flyes...
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Tuesday 30th July 2013
SPIN followed by Seated Leg Curl 60kg x17x11x10 (90s rest) Later in afternoon 500m rowing challenge – 1:33.8 Then in the evening a Chest & Tricep session to help motivate a friend Smith Bench Press...
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Saturday 15th March 2014
Bench 110kg x8x6x5, 100kgx6+2+2 RP (90 secs rest) – Dropped to 100kg on last set, wanted to keep reps up Cable Row 70kg x12x10x9x7 (90s) DB Incline Flye 12.5kg x12x11x8x6 (60s) Straight Arm Lat...
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Monday 17th June 2013
Incline Bench Press 80kg x5, 90kg x5, 105kg x5+1+1 RP followed by Machine Lever Incline Bench 50kg x16 and Incline DB Flyes 12.5kg x12 Machine Preacher Curl 21.25kg x12x6+2+1 RP (90s rest) Squat 130kg...
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