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Old 19-01-2017, 01:54 AM   #46
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18 Jan 17

Back
Deadlift
Empty bar 1x12
40kg 1x10
60kg 1x8
80kg 1x7
100kg 1x7 1x6 1x5

Lats pulldown
77kg 3x7 1x5

Seated cable row
77kg 1x7 3x6

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

Last edited by ChoiSeungHyun; 20-01-2017 at 02:55 PM..
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Old 20-01-2017, 10:43 PM   #47
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20 Jan 17

Shoulder
Db shoulder press
5kg 1x20
10kg 1x10
17.5kg 1x8
22.5kg 1x7
27.5kg 6/5/5/2

Barbell upright row

17.5kg 1x10
40kg 3x10 1x7

Arnold press superset w behind neck bb press
15kg 1x10 17.5kg 1x10
15kg 1x10 17.5kg 1x10
15kg 1x6 17.5kg 1x7

Cable facepull
27kg 1x10
32kg 3x10


Db fly dropset 7kg with 3kg

2x 15/15

Bicep
Db curl
3kg 1x15
5kg 1x10
12.5kg 10/10/8/6

Barbell curl

20kg 3x10

Hammer curl
10kg 1x10
12.5kg 2x8
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Old 26-01-2017, 11:10 PM   #48
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26 Jan 17

Chest
Db press
5kg 1x20
10kg 1x12
20kg 1x8
30kg 1x8
37.5kg 7/6/5
32.5kg 1x6

Incline db press
27.5kg 7/5/5/4


Cable fly
Dropset 23kg/14kg/9kg 1x 8/8/10
Dropset 23kg/14kg/9kg 1x 8/12/12
Dropset 14kg/9kg 12/12

Tricep
Skullcrusher
10kg 1x12
15kg 1x10
20kg 1x10
25kg 7/6/5

Weighted dips
12.5kg 8/7/6/6

Tricep pushdown
50kg 7/6/6/6

One hand tricep pulldown
9kg 1x10
14kg 1x4
9kg 8/7/7

Bw dips
1xfailure
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Old 27-01-2017, 09:39 PM   #49
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27 Jan 17

Legs
Squats
empty bar 1x12
10kg 1x10
20kg 1x10
27.5kg 5/5/7
30kg 1x5

Goblet squat
10kg 1x10
20kg 1x10
25kg 2x10

Leg curl
45kg 1x10
55kg 3x8

Leg extension
50kg 1x8
65kg 3x10

Last edited by ChoiSeungHyun; 26-02-2017 at 12:56 PM..
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Old 02-02-2017, 02:15 PM   #50
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01 Feb 17

Shoulder
Hammer press
5kg 1x20
10kg 1x10
20kg 1x8
30kg 4x7

Barbell upright row
17.5kg 1x10
40kg 4x8

Arnold press superset w behind neck bb press
15kg 1x10 17.5kg 1x10
15kg 1x10 17.5kg 1x10
15kg 1x7 17.5kg 1x9

Cable facepull
32kg 1x10
36kg 3x8


Db fly dropset 6kg with 4kg

2x 15/15

Bicep
Db curl
3kg 1x15
5kg 1x10
12.5kg 10/10/8/8

Barbell curl

22.5kg 9/7/7

Hammer curl
12.5kg 10/10/8

Rope hammer curl
13.75kg 1x10
16.25kg 3x10
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Old 06-02-2017, 02:10 AM   #51
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05 Feb 17

Neutral grip pull up
22/13/10/10/10/4

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 15-02-2017, 10:33 PM   #52
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15 Feb 17

Shoulder
Hammer press
5kg 1x20
10kg 1x10
20kg 1x8
30kg 1x7
32.5kg 7/5/4

Shoulder db press

20kg 8/6

Barbell upright row
17.5kg 1x10
30kg/20kg dropset 12/12 12/12 10/8

Arnold press superset w behind neck bb press

15kg 1x10 15kg 1x10
15kg 1x7 15kg 1x10
15kg 1x7 15kg 1x10

Cable facepull
18kg 4x10

Db fly dropset 6kg with 4kg
2x 15/15
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Old 26-02-2017, 12:54 PM   #53
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25 Feb 17

Legs
Squats
empty bar 1x12
5kg 1x8
20kg 1x10
25kg 1x8
27.5kg 1x7 1x4
25kg 1x8

Leg Press
empty 1x10
20kg 1x8
40kg 5/7/7

Leg curl
45kg 1x10
50kg 8/7/7

Leg extension
50kg 1x10
54kg 1x10
63kg 8/6/6
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Old 26-02-2017, 08:52 PM   #54
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26 Jan 17

Chest
Db press
10kg 1x20
20kg 1x10
30kg 1x7
37.5kg 7/6/4
32.5kg 1x7

Incline db press
27.5kg 6/5/5/4

Machine chest press
Dropset 40kg/23kg 1x10/10 1x5/8

Pec fly machne
23kg 1x10
Dropset 27kg/18kg 2x12/12

Tricep
Skullcrusher
10kg 1x12
20kg 1x10
25kg 5/5/4

Tricep pushdown
41kg 1x8
50kg 3x5
45kg 1x5

Overhead tricep rope extension
14kg 1x10
21kg 3x5

Weighted dips
12.5kg 5/4
Bw dips 1xfailure
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Old 02-03-2017, 01:20 AM   #55
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28 Feb 17

Shoulder
Hammer press
5kg 1x20
10kg 1x10
20kg 1x8
32.5kg 7/7/4/5

Shoulder db press

22.5kg 1x5
20kg 1x8 1x6

Barbell upright row
17.5kg 1x10
30kg/17.5kg dropset 12/12 12/12 10/10

Arnold press superset w behind neck bb press

15kg 1x10 17.5kg 1x10
15kg 1x8 17.5kg 1x8
15kg 1x7 17.5kg 1x10

Cable facepull
18kg 4x10

Bicep
Db curl
2kg 1x15
5kg 1x10
12.5kg 10/8/6

Barbell curl
22.5kg 9/8/4

Hammer curl
12.5kg 10/10/8
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Old 02-03-2017, 01:23 AM   #56
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01 Mar 17

Rope skipping
Warm up 1x1min
4x4min
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Old 04-03-2017, 01:42 AM   #57
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02 March 17

Back
Deadlift
Empty bar 1x15
40kg 1x10
60kg 1x8
80kg 1x7
100kg 1x7 1x6 1x5

Lats pulldown
40kg 1x8
77kg 3x7

Seated cable row
77kg 1x5
67kg 3x7

Overhand pulldown
50kg 4x10

Lats pulldown
40kg 4x10

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 04-03-2017, 11:46 PM   #58
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04 Mar 17

Rope skipping
Warm up 1x1min
4x4min

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 05-03-2017, 08:53 PM   #59
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05 Mar 17

Chest
Db press
10kg 1x15
20kg 1x8
30kg 1x7
37.5kg 7/7/4

Incline db press
27.5kg 1x7
30kg 4/4/3

Db press
Dropset 20kg/12.5kg 1x10/10 1x6/3

Cable fly
18kg 1x12
23kg 1x7
18kg 10/7


Tricep
Skullcrusher
10kg 1x12
20kg 1x10
25kg 8/5/5

Tricep rope pulldown
27kg 1x10
30kg 4x7

Overhead tricepdb extension
12.5kg 1x12
15kg 10/10/7

One hand tricep pulldown
3xfailure
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Old 07-03-2017, 07:08 PM   #60
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07 Mar 17

Legs
Leg press
40kg 1x15
120kg 1x10
160kg 1x10
190kg 1x10
200kg 10/10/9

Leg curl
45kg 1x10
55kg 8/8/8

Leg extension
55kg 1x10
65kg 3x10
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