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Getting strong in China

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Avatarwjmxm21
Strict press
40 x 3
60 x 3
75 x 5
75 x 5
75 x 5
75 x 5
75 x 12
65 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3

lat raises x 3 sets each arm
rows x 4 sets
Avatarwjmxm21
Slingshot bench
60 x 3
80 x 3
100 x 3
112.5 x 1
125 x 5
125 x 5
125 x 5
125 x 5
125 x 10

Incline
60 x 3
80 x 3
100 x 3
120 x 5

5 count pauses
80 x 3
90 x 3
90 x 3
Avatarwjmxm21
Strict press
40 x 3
60 x 3
80 x 5
80 x 5
80 x 5
80 x 5
80 x 10
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3

lat raises x 3 sets each arm
rows x 7 sets
Avatarwjmxm21
15th

Speed squats
40 x 3
60 x 3
80 x 3
95 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3

Today

Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
130 x 5
130 x 5
130 x 5
130 x 5
130 x 10

Incline
60 x 3
80 x 3
100 x 3
112.5 x 7
122.5 x 3
Avatarwjmxm21
Squat
40 x 3
60 x 3
80 x 3
100 x 3
120 x 1
135 x 1
150 x 1
125 x 5
125 x 5
125 x 5
125 x 5
125 x 8
Avatarwjmxm21
Strict press
40 x 3
55 x 3
70 x 3
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 10
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3

lat raises x 3 sets each arm
rows x 7 sets
Avatarwjmxm21
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 7

Incline
60 x 3
80 x 3
100 x 3
115 x 1
125 x 3
125 x 3
125 x 3
Avatarwjmxm21
Speed squats
40 x 3
60 x 3
80 x 3
95 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
Avatarwjmxm21
Strict press
40 x 3
55 x 3
70 x 3
85 x 5
85 x 5
85 x 5
85 x 5
85 x 9

lat raises x 3 sets each arm
rear delts x 3 sets
Avatarwjmxm21
Yesterday

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Incline
60 x 3
80 x 3
100 x 3
115 x 1
130 x 3
Avatarwjmxm21
Squat
40 x 3
60 x 3
80 x 3
100 x 3
115 x 3
130 x 5
130 x 5
130 x 5
130 x 5
130 x 8
Avatarwjmxm21
Post Edited: 04.09.2023 @ 22:19 PM by wjmxm21
Wed

Strict press
40 x 3
60 x 3
75 x 3
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3

lat raises x 3 sets each arm
rows x 6 sets


Yesterday

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
137.5 x 3
137.5 x 3
137.5 x 3
137.5 x 3
137.5 x 5

Incline
60 x 3
80 x 3
100 x 3
120 x 1
132.5 x 2
122.5 x 5
Avatarwjmxm21
Speed squats
40 x 3
60 x 3
80 x 3
95 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
Avatarwjmxm21
Strict press
40 x 3
60 x 3
75 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 7
70 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3

lat raises x 3 sets each arm
rows x 6 sets
Avatarwjmxm21
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 6

Incline
60 x 3
80 x 3
100 x 3
117.5 x 1
132.5 x 2
132.5 x 2
132.5 x 2
115 x 3 shoulder hurt so stopped

123456789105253545556575859606162

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