jon1234
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jon123430/09/19 @ 04:04
jon123401/10/19 @ 02:58
jon123402/10/19 @ 07:02
week 1 day 4
ohp
5 x 10 @50
fat grips curls
5 x 10 @50
conc curls
5 x 10 @20 per arm
wrist roller
5x
flys
5 x 10 @10 per arm
calf raises
5 x 30
ohp
5 x 10 @50
fat grips curls
5 x 10 @50
conc curls
5 x 10 @20 per arm
wrist roller
5x
flys
5 x 10 @10 per arm
calf raises
5 x 30
jon123421/10/19 @ 05:53
jon123423/10/19 @ 01:16
jon123423/10/19 @ 05:29
jon123425/10/19 @ 02:20
day 4 wk 1
trap dead @120
5 x 5
5 x 10 fatgrip curls @50
wrist roller
5 x 10 x conc curls @20 per atm
bench
5s
@70,90,110
trap dead @120
5 x 5
5 x 10 fatgrip curls @50
wrist roller
5 x 10 x conc curls @20 per atm
bench
5s
@70,90,110
jon123429/10/19 @ 02:20
jon123431/10/19 @ 01:38
jon123405/11/19 @ 05:54
jon123406/11/19 @ 05:54
wk 2 day 4
bench
5s
70,80,90,100
3s
110,110,115,115
2s
120,
trap rows
8x10s @70
fatgrips curls @50
5x6s & 8s
bench
5s
70,80,90,100
3s
110,110,115,115
2s
120,
trap rows
8x10s @70
fatgrips curls @50
5x6s & 8s
jon123411/11/19 @ 00:49
wk 3 day 1
bench
5s
70,80,90,100,110
3s
120,120,120,125
2s
130,135x 1
trap rows @70
6 x 10s
fatgrip curls @50
6 x 8s
bench
5s
70,80,90,100,110
3s
120,120,120,125
2s
130,135x 1
trap rows @70
6 x 10s
fatgrip curls @50
6 x 8s
jon123412/11/19 @ 02:03
jon123426/11/19 @ 00:55
jon123428/11/19 @ 02:38
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