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Old 31-07-2017, 10:47 PM   #106
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31 Jul 17

Chest
Db press
10kg 1x20
20kg 1x10
30kg 1x7
37.5kg 7/7/8

Incline db press
27.5kg 8/8/7
30kg 1x3

Machine chest press
36kg 15/15/12/12

Machine Pec Fly
41kg 3x10


Tricep
Skullcrusher
10kg 1x12
20kg 1x10
25kg 3x4

Tricep rope pulldown
32kg 8/8/7/6

Reverse Tricep Pulldown
32kg 7/7/5
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Old 01-08-2017, 10:32 PM   #107
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01 Aug 17

Shoulder
Db shoulder press
5kg 1x15
10kg 1x12
20kg 1x8
25kg 1x7
30kg 5/3/3

Barbell upright row
40kg 12/12/10
30kg 3x12

Behind neck barbell press
30kg 3x10

Facepull
36kg 2x10
41kg 2x10
23kg 1x10

Db fly 7kg dropset with 3kg
3x15/15
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Old 06-08-2017, 12:16 AM   #108
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04 Aug 17

Legs
Squats
Empty 1x15
30kg 1x12
50kg 1x8
70kg 5/5/7

Leg curl
60kg 4x8
50kg 1x10

Leg extension
75kg 10/10/9/7

Bicep
Db curl
5kg 1x15
10kg 1x10
15kg 3x7

Barbell curl
22.5kg 3x10

Cable curl
21lbs 4x12
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Old 13-08-2017, 10:13 PM   #109
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13 Aug 17

Shoulder
Barbell upright row
empty 1x15
10kg 1x12
20kg 1x12
35kg 4x12

Arnold press
10kg 3x10

Db side raise
5kg 3x15

Db front raise
5kg 3x15
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Old 19-08-2017, 05:44 PM   #110
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18 Aug 17

Bicep
Db curl
2.5kg 1x20
5kg 1x12
12.5kg 10/10/9

Barbell curl
20kg 3x8

Hammer db curl
5kg 1x12
12.5kg 4x10
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Old 27-08-2017, 02:27 PM   #111
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25 Aug 17

Chest
Bench Press
20kg 1x15
40kg 1x10
60kg 1x8
80kg 1x7
90kg 2x5
80kg 1x5

Incline db press
25kg 1x10
30kg 1x7 1x5

Back
T bar row
25kg 1x12
50kg 1x7
65kg 1x8
80kg 2x4
60kg 1x8
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Old 27-08-2017, 10:43 PM   #112
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27 Aug 17

Shoulder
Db shoulder press
5kg 1x15
10kg 1x12
17.5kg 1x8
22.5kg 1x8
30kg 5/4/4

Barbell upright row
17.5kg 1x12
35kg 15/10/10
30kg 2x12

Arnold Press
12.5kg 1x12
15kg 8/7/7

Facepull
41lb 4x12

Legs
Squats
Empty 1x15
20kg 1x10
50kg 1x10
60kg 1x7
65kg 3/4/4
30kg 1x7
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Old 01-09-2017, 12:32 PM   #113
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31 Aug 17

Back
BW Pull up
23/11/7/7/7

Seated cable row
77kg 1x7
73kg 7/8/8
50kg 1x7

Lats pull down
60kg 1x7
63kg 7/7/4

BW Neutral grip pulldown
10/7/7

Bicep
Db curl
3kg 1x15
8kg 1x10
14kg 3x4

Db curl
22.5kg 4x7
17.5kg 2x10
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Old 03-09-2017, 12:00 AM   #114
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02 Sep 17

Shoulder
Barbell upright row
empty 1x15
10kg 1x12
20kg 1x12
35kg 4x12

Arnold press
10kg 3x10

Db side raise
5kg 4x12
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Old 07-09-2017, 10:11 PM   #115
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06 Sep 17

Legs
Squats
Squats
Empty 1x15
20kg 1x10
40kg 1x8
60kg 1x8
65kg 5/5/6

Leg extension
75kg 1x10
77kg 1x10
84kg 3x10

Bicep
Db hammer curl
4kg 1x15
8kg 1x12
16kg 3x10

Cable hammer curl
18kg 4x12
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Old 11-09-2017, 10:33 PM   #116
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10 Sep 17

Chest
Bench Press
20kg 1x15
40kg 1x10
60kg 1x8
80kg 1x7
90kg 2x4
80kg 1x8

Incline db press
30kg 6/4/5

Machine chest fly
40kg 2x10
superset 40kg/20kg 2x7/7

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

Tricep rope pulldown
32kg 10/10/10/7

Reverse Tricep Pulldown
32kg 1x9
36kg 3x6
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Old 13-09-2017, 09:00 PM   #117
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Korkor how you so satki

Sent from Van!shment Th!s World using GAGT
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Old 13-09-2017, 11:08 PM   #118
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13 Sep 17

Back
BW Pull up
21/10/8/8/7

T bar row
20kg 1x10
40kg 1x8
65kg 1x7
55kg 3x8

Seated cable row
73kg 3x8

Lats pull down
60kg 1x7
63kg 1x8
68kg 2x5
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Old 24-09-2017, 10:36 PM   #119
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24 Sep 17

Cardio
Rope Skipping
1x1min
4x3min 30sec

Shoulder
Barbell upright row
empty 1x15
10kg 1x12
20kg 1x12
35kg 4x12

Arnold press
10kg 3x10

Db side raise
5kg 4x12
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Old 26-09-2017, 10:52 PM   #120
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26 Sep 17

Back
Lats pull down
60lb 1x15
100lb 1x10
150lb 1x7
160lb 3x7

Seated cable row
73kg 1x10
77kg 4x7

Underhand lat pulldown
140lb 4x7

BW Neutral grip pullup
6/6/4

Bicep
Db hammer curl
4kg 1x15
8kg 1x12
16kg 3x8


Cable hammer curl
80lbs 4x8
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