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KevC86Icon...16-02-2024 @ 05:14 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
15/2 - bridges fitness

Stretching, 10 mins.

Deadlift

70,
110,
140,
150,
170,
180,
185 x 1,
130 x 5.

Pull ups, 5, 5.

Chin ups, 5.

Smith machine bench

+40 x 10,
+60 x 10,
+70 x 6.

Machine incline press

+40 x 20,
+80 x 8, 8.

Chest supported T bar rows

+20 x 20,
+40 x 10, 10,
+50 x 20.

DB concentration curls

12.5 x 20/10 into 10 x 10/20.

EZ skull crushers

35 x 10, 10, 10.


20 minute break to drive home


1 power clean strict log

74,
Belt,
94 x 1 emom x 5,
104 x 1, 1,
114 x f - dropped on foot, broken big toe?
KevC86Icon...16-02-2024 @ 15:58 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
9/2

Stretching, 10 mins.

Axle dead stop strict press/fat gripz chins

45,
65,
85 x 2/3 emom x 25.

Axle dead stop strict press/split squats

100 x 1/5 emom x 25.

Axle dead stop strict press

105,
110 x 1,
65 x 23 - nice even 100 reps for the session.
KevC86Icon...17-02-2024 @ 11:56 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
17/2 - HSU

Reverse incline treadmill

Unilateral seated leg curls, 25 x 12 emom x 3.

Unilateral leg extensions, 3 x 12 emom x 3.

Lying leg curls, +10 x 12 emom x 3.

Abductor machine, 12 x 15 emom x 3.

Adductor machine, 95 x 16 emom x 3.

Stretching, 15 mins.

Dead stop log press/upright rows

63/25,
83 x 2/45 x 8 emom x 5,
63 x 5/65 x 3 emom x 5.

DOH 60mm axle deadlift

65,
105,
115 x 2,
120 x 1,
Chalk,
130 x 1.

Sled drag

+60 x 40m e90s x 5,
+100 x 20m emom x 4,
+140 x 20m emom x 2.

Rear delt cable pulls, 40 x 20 emom x 5.

Unilateral cable side laterals, 20 x 15 emom x 3.

Unilateral triceps pulldowns, 40 x 15 emom x 3.
KevC86Icon...20-02-2024 @ 05:03 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 20.02.2024 @ 05:05 AM by KevC86
20/2

Stretching, 10 mins.

Metcon, e45s sets, 9 mins,
1. Fat gripz chins, 4,
2. Scapular retraction pull ups, 5.

Metcon, emom sets, 10 mins,
1. Axle dead stop strict press, 70 x 5,
2. Barbell rows, 100 x 5.

Metcon, emom sets, 6 mins,
1. Axle dead stop strict press, 90 x 3,
2. DB side laterals/rear delt raises, 12.5 x 8/8.

Axle dead stop strict press

90,
95,
100,
105 x 1.

Echo bike, 10 cals emom x 8.

60mm axle upright rows, 65 x 6 emom x 6.
KevC86Icon...21-02-2024 @ 14:47 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
21/2

Stretching, 10 mins

Incline log press

74,
94,
104 x 3 emom x 10,
94 x 5.

TRX squats, 10 emom x 5.

Deadlift

140,
180,
Belt,
230 x 2 emom x 10,
270 x 1.


This one might not have been the best idea with a broken toe but YOLO.
KevC86Icon...22-02-2024 @ 17:26 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
22/2

Stretching, 10 mins.

Metcon, emom sets, 30 mins,
1. BTN strict press, 50 x 5,
2. Wide grip chins/hanging trunk twists, 3/12,
3. DB side laterals, 12.5 x 8.

BTN strict press

70,
90 x 1.


Session two

Metcon, emom sets, 21 mins,
1. 20" Farmers deadlift, 50 x 12, (70 x 12 after 9 mins),
2. Seated banded unilateral leg curls, (G), 8,
3. Toes raised good mornings, 20.

Farmers hold, 70 x 30s.

20" Farmers deadlift, up to 150 x 1.
KevC86Icon...23-02-2024 @ 17:11 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
23/2 - HSU

Reverse incline treadmill, 6 mins.

Metcon, emom sets, 10 mins,
1. Sled drag, 100 x 20m,
2. Unilateral seated leg curls, 25 x 12.

Metcon, emom sets, 10 mins,
1. Sled drag, 100 x 20m,
2. Leg extensions, 6 x 12 emom x 3.

Metcon, emom sets, 9 mins,
1. Lying leg curls, +10 x 12,
2. Adductor machine, 95 x 18,
3. Abductor machine, 12 x 20.

Thick bar chins/pull ups, 5/5 emom x 3.

Strict log from rack

63
73 x 5 emom x 10,
Belt,
93 x 1,
103 x 1,
63 x 5/5/5/5 in 68s.

Saxon bar deadlift, up to 85 x 1/1.

Sandbag loads

65 x 3, 3,
120 x 2, 2, 2.

Cable flyes/thick bar scapula retraction pull ups, 70 x 8/6 - 3 supersets, no rest.

Cable unilateral triceps pushdowns, 50 x 20/15/12.

Metcon, emom sets, 9 mins,
1. Wide grip pulldowns to rear, 50 x 12,
2. DB concentration curls, 10 x 20,
3. Shoulder dislocations, 30s.


Nail has finally surrendered on the broken toe. Relieves a bit of the pressure when moving but still not something I'd recommend.
KevC86Icon...24-02-2024 @ 17:27 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
24/2

Stretching, 10 mins.

Sack toss - no triple extension, 21.

Deadlift

140,
180,
220,
260,
Suit + belt,
290 x 1, 1,
310 x 1 - surprisingly comfortable.
KevC86Icon...26-02-2024 @ 15:35 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
26/2

Stretching, 10 mins.

Slight incline close grip block press

60,
90,
110 x 5 e90s x 5.

Pendlay rows

90,
130 x 6 emom x 5.

Metcon, e30s sets, 3 mins,
1. Wide grip dips, 6,
2. Fat gripz hammer grip pull ups, 3.

Metcon, e30s sets, 3 mins,
1. Scapular retraction pull ups, 5,
2. Behind the back barbell hold, 20s.

Wide grip dips, +12.5 x 6.


Session two

Echo bike, 10 cals emom x 10.

Sack toss, 21.
KevC86Icon...27-02-2024 @ 04:57 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
27/2

Stretching, 10 mins.

Metcon, e45s sets, 7.5 mins,
1. Fat gripz chins, 4,
2. Scapular retraction pull ups, 5.

Metcon, emom sets, 10 mins,
1. Axle dead stop strict press, 75 x 5,
2. Barbell rows, 110 x 5.

Metcon, emom sets, 6 mins,
1. Axle dead stop strict press, 95 x 3,
2. Deadlift, 190 x 2.

Axle dead stop strict press

100,
105,
Belt,
110 x 1,
115 x 1.
KevC86Icon...28-02-2024 @ 17:06 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
28/2

Stretching, 10 mins

Sack toss, 21 x 3 emom x 5.

Keg carry, 45 x 30m emom x 5.

Incline log press

74,
94,
104 x 5 emom x 4, 6.

TRX squats, 15 emom x 5.

SLDL

140,
180,
Straps,
220 x 2 emom x 5.

Deadlift

260 x 1,
280 x 1.
KevC86Icon...29-02-2024 @ 20:24 
Avatar
Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
29/2

Stretching, 10 mins.

Metcon, emom sets, 10 mins,
1. BTN strict press, 60 x 3,
2. Wide grip chins/hanging trunk twists, 3/12.

Metcon, emom sets, 6 mins,
1. BTN strict press, 60 x 3,
2. Strict press, 60 x 6.

BTN strict press/strict press

80 x 1/3 e90s x 3.

Metcon, emom sets, 6 mins,
1. DB side laterals, 12.5 x 8,
2. DB rear laterals, 12.5 x 12.



Session two

Sack toss/sandbag carry, 21 x 2/40 x 26m emom x 10.

Push ups, 20/20.



Also ended the day (and the month) with another 130 push ups. Don't recommend it.
KevC86Icon...01-03-2024 @ 17:40 
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Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
1/3 - HSU

Sled drag, 100 x 20m emom x 6, 40m.

Leg extensions, 8 x 12 emom x 3.

Leg press, 200 x 6 emom x 3.

Seated leg curls, 60 x 12 emom x 3.

Reverse hyperextension, +100 x 10 emom x 3.

Sandbag load

120 x 2 emom x 3,
130,
145 x 1, 1.

Power clean + strict log

60,
80 x 3, 3,
100 x 1, 1,
Belt,
110 x 1.

Fat gripz extreme farmers pick ups, 70.

Farmers walk

70 x 45m - cramp,
90 x 22.5m,
100 x 22.5m.

Incline DB press

30 x 8 emom x 5.

DB pullovers

45 x 6 emom x 3.

Cable flyes, 75 x 8 emom x 4.

Rolling DB skullcrushers, 16 x 10 emom x 3.



Did a pretty convincing of being strong today. Twas nice.
KevC86Icon...04-03-2024 @ 13:06 
Avatar
Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
4/3

Stretching, 10 mins.

Slight incline close grip block press

60,
90,
115 x 5 e90s x 2,

Pendlay rows

115,
155 x 2 emom x 3.

Metcon, e30s sets, 3 mins,
1. Wide grip dips, 6,
2. Fat gripz hammer grip pull ups, 3.

Wide grip triceps dips - pushing depth, 10.

Deadlift, 155 x 2 emom x 5.


Session two

Metcon, e30s sets, 4 mins,
1. Scapular retraction pull ups, 5,
2. Behind the back barbell hold, 20s.

Sack toss, 21 x 2 e30s x 9.

Strict press, emom sets,

60 x 2, 2,
80 x 2, 2,
90 x 2, 2,
100 x 1, 1.
KevC86Icon...05-03-2024 @ 15:14 
Avatar
Member 5141, 4267 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
5/3

Stretching, 10 mins.

Metcon, e45s sets, 4.5 mins,
1. Wide grip chins, 3,
2. Scapular retraction pull ups, 5.

Metcon, emom sets, 6 mins,
1. Axle dead stop strict press, 63 x 8,
2. DB rows, 40 x 8.

Metcon, emom sets, 6 mins,
1. Axle dead stop strict press, 88 x 3,
2. DB single leg RDL, 40 x 6.

Axle dead stop strict press

98,
103,
108,
113 x 1.

Echo bike, 10 cals emom x 5.

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