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Benmacs Training Journal

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PhillippeHalter		...	18-06-2015 @ 23:36
Are horror films healthy...? Member 5449, 2203 posts	Ben my good friend I have an idea Do you still have access to a variety of equipment..? Message me
BenMac		...	22-06-2015 @ 18:24
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Monday 22nd June Tabata Workout 8 sets per exercise - 20 secs on, 10 secs rest. 30 secs changeover time between exercises. 1. 40kgs bench 2. 9kg wall ball slams 3. 10kg flat DB flyes 4. 10kg seated DB shoulder press 5. 5kg DB lateral raise 6. Battle ropes 7. 20kg BB squat jumps Biceps Alternate DB Curls / Oly Bar Curls 16 x 10kgs / 10 x 20kgs
BenMac		...	23-06-2015 @ 19:25
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Tuesday 23rd June Circuits - 1hr
BenMac		...	25-06-2015 @ 21:17
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Thursday 25th June Circuits - 1hr
BenMac		...	26-06-2015 @ 18:05
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Thursday 26th June Tabata Workout 4 sets per exercise, 2 exercises per set - 20 secs on, 10 secs rest. 30 secs changeover time between exercises. 1. 40kgs squat / BW squat jump 2. 10kg DB Press / 5 kg DB punches 3. 32kg KB SLDL / 10kg KB swing 4. Burpees / Box jumps 5. 40kg bench / Pressups 6. 45 deg TRX Rows / Green band pull aparts
BenMac		...	27-06-2015 @ 09:30
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Saturday 27th June Deads 2 x 5 x 60kgs 2 x 3 x 100kgs 3 x 120kgs 3 x 140kgs 3 x 160kgs 3 x 180kgs Front Squats 2 x 3 x 60kgs 2 x 3 x 80kgs 2 x 3 x 100kgs Seated Shoulder Press 10 x 20kgs 10 x 40kgs 10 x 50kgs
BenMac		...	29-06-2015 @ 17:53
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Monday 29th June 25 x bw chins 50 x floor wipers holding oly bar 50 x 40kgs clean and press 50 x 40kgs deadlift 50 x 40kgs squat 50 x 40kgs military press 1km run 35mins 24secs
BenMac		...	30-06-2015 @ 20:19
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Tuesday 30th June Circuits 1hr Then 500m ski erg - 1min 48.0secs
BenMac		...	02-07-2015 @ 22:04
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Thursday 2nd July Circuits 1hr
BenMac		...	03-07-2015 @ 08:13
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Friday 3rd July Deads 4 x 60kgs 4 x 100kgs 4 x 120kgs 4 x 140kgs 4 x 160kgs 4 x 160kgs 4 x 160kgs 4 x 160kgs Strict Press 15 x 20kgs 5 x 40kgs 5 x 50kgs 5 x 62.5kgs 4 x 62.5kgs 4 x 62.5kgs 4 x 62.5kgs 3 x 62.5kgs
BenMac		...	04-07-2015 @ 12:07
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Saturday 4th July Deads 5 x 60kgs 3 x 110kgs 2 x 150kgs 2 x 170kgs 2 x 170kgs 2 x 170kgs Bench Bar 5 x 60kgs 3 x 70kgs 1 x 80kgs 1 x 90kgs 1 x 105kgs 5 x 90kgs 5 x 90kgs 5 x 90kgs 5 x 90kgs Squats Bar 5 x 60kgs 4 x 100kgs 4 x 127.5kgs 4 x 127.5kgs 4 x 127.5kgs 4 x 127.5kgs
BenMac		...	05-07-2015 @ 12:33
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Sunday 5th July 1km run - 5mins 21secs Strict Press Bar 4 x 40kgs 4 x 50kgs 4 x 60kgs 3 x 67.5kgs 3 x 67.5kgs 3 x 67.5kgs 3 x 67.5kgs Bench 1 x 60kgs 1 x 60kgs 2 x 80kgs 5 x 90kgs 5 x 90kgs 5 x 90kgs 5 x 90kgs Lat Pull Down 5 x 10 x 50kgs Low NG Seated Row 5 x 10 x 49 Flat Bench Cable Flye 5 x 10 x 15kgs Cable Delt Front Raise 5 x 10 x 10kgs Tricep Rope PD 5 x 10 x 30kgs Cable Bicep Curl 5 x 10 x 30kgs
BenMac		...	06-07-2015 @ 18:22
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Monday 6th July Deadlift 5 x 60kgs 5 x 60kgs 5 x 100kgs 2 x 120kgs 2 x 140kgs 2 x 160kgs 3 x 180kgs 3 x 180kgs Bench Bar 5 x 60kgs 3 x 70kgs 3 x 80kgs 3 x 90kgs 1 x 110kgs 3 x 100kgs 3 x 100kgs 2 x 100kgs 2 x 100kgs Squats Bar 5 x 60kgs 4 x 100kgs 4 x 120kgs 2 x 135kgs 3 x 135kgs 3 x 135kgs Strict Press Bar 2 x 60kgs 2 x 72.5kgs 2 x 72.5kgs 2 x 72.5kgs 2 x 72.5kgs
BenMac		...	07-07-2015 @ 19:23
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Tuesday 7th July Circuits - 1hr
BenMac		...	08-07-2015 @ 06:36
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Post Edited: 08.07.2015 @ 06:42 AM by BenMac Wednesday 8th July 1km run - 6mins 08secs WG Lat PD - 5 x 10 x 50kgs NG Low Row - 5 x 10 x 56kgs DB Flye - 5 x 10 x 10kgs Cable Delt Raise - 5 x 10 x 10kgs (each arm) Cable Tricep PD - 5 x 10 x 40kgs Cable Bicep Curl - 5 x 10 x 40kgs

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