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Bokers Training Log

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Bokers		...	08-03-2017 @ 09:54
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Yesterday Cycle + warmup. Bench 20, 60kg x 5 75kg x 10, 10, 6, 10 (plan was 3x12) Row 62.5kg x 12 x 3 Incline DB press 30kg x 5 x 3 Felt like poo. Just got through it.
Bokers		...	13-03-2017 @ 20:57
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Saturday Played rugby, watched England, ate all of the Chinese food. Sunday Swim and sauna. Today Cyclle + warmup OHP 20, 30, 40, 50, 60kg x 5 RDL 60kg x 8 x 3 BOR 40kg x 8 x 3 Hack squat BW x 12 x 3 Foam roller and mobility. Stiff/sore from playing Saturday still so just trying to recover.
Bokers		...	14-03-2017 @ 09:09
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Cycle + warmup. Squats 20, 50, 80, 100, 110, 115kg x 5 Lat pulldown 70kg x 5 x 3 Mobility and roller. Feeling better after the weekend.
Bokers		...	15-03-2017 @ 09:50
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Cycle + warmup. Bench press 20, 60, 80kg x 5 jumps too big and/or not enough warmup for me. 90kg x 5 x 4 Would have been easier if the warmup was longer. Assisted dips Stack -5 x 5 x 4 Decreasing assistance week on week! Assisted chinups Stack -5 x 2 x 2 Testing how where I am. Not too bad. Curls 12.5kg x 10, 10, 5
Bokers		...	18-03-2017 @ 08:22
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Yesterday Cycle + warmup Deadlifts 60, 90, 120, 140kg x 5 160kg x 3 x 3 DB row over bench 20kg x 5, 27.5 kg x 5, 5, 5 30kg x 5 (one side at a time).
Bokers		...	22-03-2017 @ 10:23
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Cycle + warmup. Missed a couple of bits off of the warm up, silly. Also, cycled 5k at a higher resistance and faster, too eager. Squats 20, 50, 70, 90kg x 5 112.5kg x 5, 5, 5, 2 RDL with pivot bar 60kg x 10 x 3 Some abs.
Bokers		...	23-03-2017 @ 14:23
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Cycle + warmup. Getting faster at 5K on the bike. Benchpress 20, 50, 70kg x 5 90kg x 5, 6, 6, 5 Cable triceps 65kg x 10 x 3 Curls 12.5kg x 10, 10, 6
Bokers		...	29-03-2017 @ 10:01
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Feeling rough, lighter session. 10km bike. Warmup. Lat pulldown 50kg x 10 x 3 DB row 25kg x 10 x 3 Ab floor.
Bokers		...	01-04-2017 @ 16:01
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	5k/3mile mile bike ride to 5k/3 mile park run to 5k/3mil ride home... I would like to say run but it was around 50/50 walk and run. I won't get better without trying it though. Oddly felt quite good on the uphill sections rather than the flat or down. Quite a lot of cardio, for me anyway.
Bokers		...	04-04-2017 @ 10:16
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Feel like poop but it was better to go than not. Cycle OHP 20, 40kg x 5 50kg x 5 x 5 Squat 50kg x 5 x 5
Bokers		...	19-04-2017 @ 20:49
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Started cycling, half hour 9 mile rides at the moment, building up.
Bokers		...	27-06-2017 @ 15:21
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Got up to doing a couple of hours / 30 miles. Bringing the gym back in for some quick lunchtime sessions. Today's: Cycle + warmup. Squats 20, 40, 70kg x 5 80kg x 5 x 5 Felt good to get the bar moving again. More to come.
Bokers		...	29-08-2017 @ 10:42
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Built up to a slightly unplanned 100K/62M cycle. Back to lifting too this week when this cold goes.

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