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Aiming for mediocrity

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Lionel_Rich_TeaIcon...08-07-2015 @ 22:08 
Dunkin' on the celing.
Member 5200, 224 posts
SQ 152.5, BP 160, DL 190
502.5 kgs @ 129kgs UnEq
bench 5x10 105

strict press 3x8 60

push press 3x6 80

close grip bench 3x10 80

seated dumbbell press 3x10 25s

row 5000m 20.57.3
Lionel_Rich_TeaIcon...09-07-2015 @ 17:29 
Dunkin' on the celing.
Member 5200, 224 posts
SQ 152.5, BP 160, DL 190
502.5 kgs @ 129kgs UnEq
squat 5x10 80

stiff leg dead lift 3x10 60

front squat 5x6 60
Lionel_Rich_TeaIcon...11-07-2015 @ 11:41 
Dunkin' on the celing.
Member 5200, 224 posts
SQ 152.5, BP 160, DL 190
502.5 kgs @ 129kgs UnEq
Post Edited: 11.07.2015 @ 20:33 PM by Lionel_Rich_Tea
bench 5x10 110

incline bench 5x12 60

dumbbell bench 8 7 6 40s
Lionel_Rich_TeaIcon...13-07-2015 @ 22:00 
Dunkin' on the celing.
Member 5200, 224 posts
SQ 152.5, BP 160, DL 190
502.5 kgs @ 129kgs UnEq
deadlift 5x10 120, tough

powerclean 3x10 60

shrugs 3x10 100

seated row dropset down stack from 12
Lionel_Rich_TeaIcon...14-07-2015 @ 17:28 
Dunkin' on the celing.
Member 5200, 224 posts
SQ 152.5, BP 160, DL 190
502.5 kgs @ 129kgs UnEq
Post Edited: 15.07.2015 @ 19:04 PM by Lionel_Rich_Tea
bench 140x2 5x10 110 hard only add 2.5 next time

strict press 3x8 60

push press 3x6 80

500m row 1:38.4 2000m 8ish
Lionel_Rich_TeaIcon...18-07-2015 @ 20:27 
Dunkin' on the celing.
Member 5200, 224 posts
SQ 152.5, BP 160, DL 190
502.5 kgs @ 129kgs UnEq
bench 112.5 10 10 8 7 6 10rep pb

pain in shoulder/upper arm especially during unracking so nothing else
Lionel_Rich_TeaIcon...04-08-2015 @ 17:30 
Dunkin' on the celing.
Member 5200, 224 posts
SQ 152.5, BP 160, DL 190
502.5 kgs @ 129kgs UnEq
deadlift 190 pb 105 ftoh pb
Lionel_Rich_TeaIcon...08-08-2015 @ 21:55 
Dunkin' on the celing.
Member 5200, 224 posts
SQ 152.5, BP 160, DL 190
502.5 kgs @ 129kgs UnEq
bench 140 3x3 100 3x10
seated shoulder press stack 8 6 4
Lionel_Rich_TeaIcon...11-08-2015 @ 19:42 
Dunkin' on the celing.
Member 5200, 224 posts
SQ 152.5, BP 160, DL 190
502.5 kgs @ 129kgs UnEq
deadlift upto 170 for 5 singles
powercleans 60x3 70x3 80x3 90f 85x3pb
bentover row 60 3x6
shrugs 100 3x10
lat pulldown 3x10 pin 7
cycle 30km 54:58 big pb
Lionel_Rich_TeaIcon...12-08-2015 @ 21:54 
Dunkin' on the celing.
Member 5200, 224 posts
SQ 152.5, BP 160, DL 190
502.5 kgs @ 129kgs UnEq
bench 140 3x3 final set dropsetted too 120, 100, 80
dumbbell incline press 40 3x8
strict press 60x5 80x3 90x1 60x10 60x10 80x2
hammer curls 17.5 4x8
Lionel_Rich_TeaIcon...17-08-2015 @ 17:02 
Dunkin' on the celing.
Member 5200, 224 posts
SQ 152.5, BP 160, DL 190
502.5 kgs @ 129kgs UnEq
deadlift triples 100 140 160x3
powercleans triples 60 70 80 85 80x3
bentover row 60 3x8
shrugs 105 3x10
lat pulldown pin 5,6,7,8,8 all for 10s
Lionel_Rich_TeaIcon...18-08-2015 @ 20:14 
Dunkin' on the celing.
Member 5200, 224 posts
SQ 152.5, BP 160, DL 190
502.5 kgs @ 129kgs UnEq
bench upto 140 3 3 2 2 2
incline bench upto 120pb
strict press 60 3x10
some curls
Lionel_Rich_TeaIcon...23-08-2015 @ 17:54 
Dunkin' on the celing.
Member 5200, 224 posts
SQ 152.5, BP 160, DL 190
502.5 kgs @ 129kgs UnEq
saturday

strict press 60x5 70x5 80x3x5
cgbp 100x3x6
seated dumbbell press 20sx10 27.5sx4x10
lateral raises 12.5x3x8
single arm front raises 10x3x10
40dumbbell ftoh 1xeach arm then 60x3 clean an strict press x5 rounds
500m c2 row 1:35:9 then 3x500m 1:55ish

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