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wjmxm21Icon...11-06-2023 @ 15:39 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 11.06.2023 @ 16:37 PM by wjmxm21
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 1
155 x 3
155 x 3
155 x 3
155 x 3
155 x 6

Incline
60 x 3
80 x 3
100 x 3
120 x 1
133 x 3
133 x 3
133 x 5
120 x 9

pushdowns x 6 sets
wjmxm21Icon...12-06-2023 @ 17:53 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Squat
40 x 3
60 x 3
80 x 3
100 x 3
120 x 1
140 x 1
160 x 3
160 x 3
160 x 3
160 x 3
160 x 5

Squatting felt slow today
wjmxm21Icon...13-06-2023 @ 17:47 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Strict press
40 x 3
60 x 3
80 x 1
98 x 5
98 x 5
98 x 5
98 x 5
98 x 5
72.5 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
78 x 3
78 x 3

lat raises x 3 sets each arm
rear delts x 3 sets
wjmxm21Icon...15-06-2023 @ 17:29 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 1
160 x 3
160 x 3
160 x 3
160 x 3
160 x 5

Incline
60 x 3
80 x 3
100 x 3
120 x 1
138 x 4
wjmxm21Icon...16-06-2023 @ 17:45 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Deadlift
60 x 3
100 x 3
140 x 1
170 x 1
200 x 1
230 x 2
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3

Speed squats
40 x 3
60 x 3
80 x 3
100 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
wjmxm21Icon...17-06-2023 @ 16:58 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Strict press
40 x 3
60 x 3
80 x 1
100 x 5
100 x 5
100 x 5
100 x 5
100 x 6
75 x 3
75 x 3
78 x 3
78 x 3
78 x 3
78 x 3
78 x 3
78 x 3
78 x 3

Incline 5 count pause
60 x 3
80 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3

rows x 4 sets
wjmxm21Icon...19-06-2023 @ 13:33 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
135 x 1
150 x 1
165 x 3
165 x 3
165 x 3
165 x 3
165 x 5

Incline
60 x 3
80 x 3
100 x 3
120 x 1
140 x 3
140 x 3
140 x 4

lat raises x 3 sets each arm
wjmxm21Icon...20-06-2023 @ 11:11 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Speed squats
40 x 3
60 x 3
80 x 3
100 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
120 x 3
120 x 3
120 x 3
120 x 3

rows x 6 sets
wjmxm21Icon...22-06-2023 @ 17:40 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Strict press
40 x 3
60 x 3
75 x 1
90 x 1
105 x 3
105 x 3
105 x 3
105 x 3
105 x 5
77 x 3
77 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

Incline 5 count pause
60 x 3
80 x 3
100 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3

lat raises x 3 sets each arm
rear delts x 3 sets
wjmxm21Icon...24-06-2023 @ 16:46 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 1
155 x 1
170 x 3
170 x 3
170 x 3
170 x 3
170 x 4

Incline
60 x 3
80 x 3
100 x 3
115 x 1
130 x 1
145 x 3
145 x 3
145 x 3

pushdowns x 5 sets
wjmxm21Icon...25-06-2023 @ 13:52 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Deadlift
60 x 3
100 x 3
140 x 1
180 x 1
215 x 1
242.5 x 2
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
wjmxm21Icon...26-06-2023 @ 15:21 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Strict press
40 x 3
60 x 3
80 x 1
95 x 1
108 x 5
108 x 3
108 x 3
108 x 3
108 x 3
80 x 3
82 x 3
82 x 3
82 x 3
82 x 3
82 x 3
82 x 3
82 x 3
82 x 3

rows x 6 sets
lat raises x 3 sets each arm
wjmxm21Icon...28-06-2023 @ 15:18 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 1
160 x 1
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3

Incline
60 x 3
80 x 3
100 x 3
120 x 1
135 x 1
150 x 3
150 x 3
150 x 3
wjmxm21Icon...29-06-2023 @ 16:26 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Squat
40 x 3
60 x 3
80 x 3
100 x 3
120 x 1
140 x 1
155 x 1
170 x 3
170 x 3
170 x 5
wjmxm21Icon...30-06-2023 @ 19:48 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Strict press
40 x 3
60 x 3
80 x 1
100 x 1
112.5 x 5 PB
112.5 x 3
112.5 x 3
112.5 x 3
112.5 x 3

Bench
70 x 3
100 x 3
120 x 1
140 x 1
160 x 3

rows x 5 sets

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