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Old 11-12-2016, 10:44 PM   #31
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11 Dec 2016

Shoulder
Db shoulder press
5kg 1x20
10kg 1x10
15kg 1x8
25kg 1x8 1x8 1x8 1x4
22.5kg 1x5

Barbell upright row

17.5kg 1x10
40kg 3x10
Dropset 40kg 25kg 17.5kg 3x 8/8/8

Arnold press superset w behind neck bb press
12.5kg 1x10 17.5kg 1x10
12.5kg 1x10 17.5kg 1x5
12.5kg 1x8 17.5kg 1x4

Cable facepull
18kg 1x10
23kg 1x12
27kg 3x8

Db fly dropset 5kg with 3kg

2x 15/15

Bicep
Db curl
3kg 1x15
5kg 1x15
12.5kg 1x10 1x9 1x7
10kg 1x10

Barbell curl

20kg 1x10 1x10 1x8

Hammer curl
5kg 1x10
10kg 3x10

Rope curl
23kg 3x10
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Old 16-12-2016, 11:22 PM   #32
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16 Dec 2016

Back
Deadlift
Empty bar 1x12
30kg 1x10
60kg 1x8
80kg 1x7
90kg 3x8

Lats pulldown
67kg 4x8

Seated cable row
67kg 3x8 1x7

Neutral grip pulldown
57kg 1x8
67kg 3x8
Dropset 67kg 1x7 40kg 1x7

Abs
Abs pulldown
10kg 1x8
27.5kg 5x8

Db side raise
25kg 4x10
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Old 19-12-2016, 12:07 AM   #33
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18 Dec 2016

Chest
Db press
5kg 1x20
10kg 1x12
15kg 1x8
22.5kg 1x8
30kg 1x8
35kg 1x8 1x8 1x5
32.5 1x5

Incline db press
25kg 1x8 1x8 1x6 1x6

Machine chest press
Dropset 32kg/18kg 15/15
36kg/23kg 2xfailure

Cable fly
Dropset 18kg/14kg/9kg 2x10/10/10

Tricep
Bw dips
1x10 1x9 1x8

Weighted dips
5kg 3x6

Tricep pushdown
42kg 1x8 1x8 1x6 1x6

Reverse pulldown
32kg 1x8 1x7 1x6

Standing db tricep extension
10kg 1x10 1x8 1x6
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Old 20-12-2016, 10:32 PM   #34
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20 Dec 16

Abs
Abs wheel (1min 15secs rest time)
5x15

Toe to bar
(1min rest time)
3x10

Hanging leg raise (1min rest time)
1x20
1x15
1x15
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Old 24-12-2016, 11:27 PM   #35
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24 Dec 16

Legs
Squats
empty bar 1x12
5kg 1x10
10kg 1x8
20kg 1x8
22.5kg 1x7 1x5 1x4

Leg press
140kg 1x8
160kg 1x8
180kg 1x10 1x8

Leg curl
40kg 1x10
50kg 3x10

Leg extension

40kg 1x12
55kg 3x10

Note:
1) Distinct sharp/tearing pain across right quad during squats despite nowhere near full load
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Old 25-12-2016, 10:23 PM   #36
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25 Dec 2016

Shoulder
Db shoulder press
5kg 1x20
10kg 1x10
15kg 1x8
25kg 1x8 1x8 1x8 1x6
22.5kg 1x5

Barbell upright row

17.5kg 1x10
42kg 2x10 1x8
Dropset 42kg 25kg 17.5kg 1x 8/8/8

Arnold press superset w behind neck bb press
12.5kg 1x10 17.5kg 1x10
12.5kg 1x10 17.5kg 1x10
12.5kg 1x10 17.5kg 1x8

Cable facepull
18kg 1x10
21kg 3x10

Db fly dropset 6kg with 2.5kg

2x 15/15

Bicep
Db curl
3kg 1x15
5kg 1x10
12.5kg 1x10 1x10 1x8
10kg 1x10

Barbell curl

20kg 1x10 1x8 1x8

Hammer curl
10kg 3x10

Rope curl
27kg 3x10
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Old 27-12-2016, 01:21 AM   #37
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26 Dec 16

Rope skipping
1min warm up
5x 3mins

Sent from 一天晚上 二人上床 三更半夜 四脚朝天 五指乱摸 溜来溜去 去叉进去 拔不出来 久久一次 十分爽快 using GAGT
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Old 28-12-2016, 10:32 PM   #38
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28 Dec 2016

Chest
Db press
5kg 1x20
10kg 1x10
15kg 1x8
25kg 1x8
30kg 1x8
37.5kg 1x7
35kg 1x8 1x6

Incline db press
27.5kg 1x8 1x6 1x3
22.5kg 1x9

Machine chest press
36kg/23kg 1x 15/10 1x 8/8 1x 7/7

Cable fly
Dropset 18kg/14kg 2x 10/10

Tricep
Bw dips
1x10

Weighted dips
10kg 8/7/7/7

Tricep pushdown
42kg 1x10
45kg 1x8 1x7 1x6

Reverse pulldown
32kg 1x10
36kg 3x7
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Old 31-12-2016, 09:51 PM   #39
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31 Dec 2016

Back
Lats pulldown
26kg 1x12
47kg 1x8
67kg 1x8
77kg 1x8 1x7 1x7
67kg 1x9

Seated cable row
67kg 2x8
77kg 1x5
67kg 2x10

Neutral grip pulldown
67kg 1x8
77kg 1x8 1x6
Dropset 67kg 1x7 40kg 1x10 26kg 1x10

Abs
Abs wheel
5x15

Toe to bar leg raise
4x10

Hanging leg raise
3x10
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Old 02-01-2017, 01:18 AM   #40
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01 Jan 17

Rope skipping
1min warm up
5x 3mins

Sent from 一天晚上 二人上床 三更半夜 四脚朝天 五指乱摸 溜来溜去 去叉进去 拔不出来 久久一次 十分爽快 using GAGT
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Old 03-01-2017, 12:16 AM   #41
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25 Dec 2016

Shoulder
Db shoulder press
5kg 1x20
10kg 1x10
17.5kg 1x8
22.5kg 1x7
27.5kg 4x5

Barbell upright row

17.5kg 1x10
40kg 2x10 1x8
30kg 2x10

Arnold press superset w behind neck bb press
15kg 1x10 12.5kg 1x10
15kg 1x10 15kg 1x10
15kg 1x6 15kg 1x6

Cable facepull
27kg 4x10

Db fly dropset 7kg with 3kg

2x 15/15

Bicep
Db curl
3kg 1x15
5kg 1x10
12.5kg 1x10 1x8 1x8
10kg 1x10

Barbell curl

20kg 3x10

Hammer curl
10kg 3x10
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Old 07-01-2017, 10:38 PM   #42
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07 Jan 17

Legs
Squats
empty bar 1x15
10kg 1x10
20kg 1x8
22.5kg 1x8
25kg 3x7

Leg curl
45kg 1x10
55kg 2x7
50kg 1x7

Leg extension

45kg 1x10
55kg 1x10
60kg 2x10
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Old 13-01-2017, 02:20 PM   #43
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11 Jan 17

Back
Deadlift
Empty bar 1x12
40kg 1x10
60kg 1x8
80kg 1x7
100kg 2x5

Lats pulldown
40kg 1x8
77kg 3x8

Seated cable row
77kg 1x5
67kg 3x8
40kg 1x10

Last edited by ChoiSeungHyun; 13-01-2017 at 08:21 PM..
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Old 13-01-2017, 08:20 PM   #44
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13 Jan 17

Chest
Db press
5kg 1x20
10kg 1x12
20kg 1x8
30kg 1x8
37.5kg 1x7 1x6 1x5

Incline db press
27.5kg 1x8 1x6 1x5 1x4


Cable fly
18kg 1x15
Dropset 23kg/18kg/9kg 1x 8/5/10
Dropset 23kg/14kg/9kg 1x 7/8/10

Tricep
Bw dips
1x10

Weighted dips
12.5kg 10/8/7/6

Tricep pushdown
45kg 3x10
50kg 1x5 1x6

Reverse pulldown
36kg 1x10 2x8
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Old 15-01-2017, 09:28 PM   #45
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15 Jan 17

Legs
Squats
empty bar 1x12
10kg 1x10
20kg 1x10
25kg 2x8
27.5kg 1x5
30kg 1x5
25kg 1x6

Leg curl
45kg 1x10
55kg 1x5
50kg 2x7

Leg extension
45kg 1x10
63kg 2x10 2x8
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