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wjmxm21		...	20-11-2023 @ 08:45
improvment is a MUST !! Member 1407, 1626 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	14th October Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 125 x 3 125 x 3 125 x 3 125 x 3 125 x 8 Incline 60 x 3 80 x 3 95 x 3 110 x 5 60 x 3 110 x 3 60 x 3 80 x 3 90 x 3 90 x 3 90 x 3 90 x 3 90 x 3 90 x 3 Played around with the height of the bench on incline Lying overhead tricep extensions x 3 sets 15th October Squat 40 x 3 60 x 3 80 x 3 100 x 3 120 x 5 120 x 5 120 x 5 120 x 5 120 x 8 16th October Strict press 40 x 3 60 x 3 77.5 x 5 77.5 x 5 77.5 x 5 77.5 x 5 77.5 x 5 77.5 x 5 77.5 x 10 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 72.5 x 3 lat raises x 3 sets each arm rows x 6 sets 18th October Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 125 x 5 125 x 5 125 x 5 125 x 5 125 x 9 Incline 60 x 3 80 x 3 100 x 3 112.5 x 4 112.5 x 4 19th October 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 3 110 x 3 20th October Strict press 40 x 3 55 x 3 70 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 3 82.5 x 7 lat raises x 3 sets each arm 22nd October Slingshot bench 60 x 3 80 x 3 100 x 3 115 x 3 130 x 3 130 x 3 130 x 3 130 x 3 130 x 3 Incline 60 x 3 80 x 3 100 x 3 115 x 5 115 x 5 115 x 5 lying tricep extensions x 3 sets 23rd October Squat 40 x 3 60 x 3 80 x 3 100 x 3 112.5 x 3 125 x 5 125 x 5 125 x 5 125 x 5 125 x 10 leg extensions x 3 sets
wjmxm21		...	21-11-2023 @ 01:06
improvment is a MUST !! Member 1407, 1626 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Post Edited: 21.11.2023 @ 01:14 AM by wjmxm21 25th October Strict press 40 x 3 60 x 3 75 x 7 75 x 7 75 x 7 75 x 7 75 x 7 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 72.5 x 3 lat raises x 3 sets each arm rows x 4 sets seal rows x 3 sets 27th October 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 5 Incline 60 x 3 80 x 3 95 x 3 110 x 7 28th October Speed squats (with belt) 40 x 3 60 x 3 80 x 3 100 x 3 115 x 3 115 x 3 117.5 x 3 117.5 x 3 117.5 x 3 117.5 x 3 117.5 x 3 117.5 x 3 117.5 x 3 rows x 4 sets seal rows x 3 sets 30th October Strict press 40 x 3 60 x 3 80 x 5 80 x 5 80 x 5 80 x 5 80 x 5 80 x 5 80 x 10 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 72.5 x 3 lat raises x 3 sets each arm curls x 3 sets 1st November Slingshot bench 60 x 3 80 x 3 100 x 3 117.5 x 3 132.5 x 3 132.5 x 3 132.5 x 3 132.5 x 3 132.5 x 5 Incline 60 x 3 80 x 3 100 x 3 117.5 x 3 117.5 x 3 117.5 x 5 2nd November Squat 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 4th November Strict press 40 x 3 55 x 3 70 x 1 85 x 3 85 x 3 85 x 3 85 x 3 85 x 3 85 x 3 85 x 3 85 x 3 85 x 7 lat raises x 3 sets each arm rows x 4 sets seal rows x 3 sets 6th November Slingshot bench 60 x 3 80 x 3 100 x 3 120 x 3 132.5 x 5 132.5 x 5 132.5 x 5 132.5 x 5 132.5 x 7 Incline 60 x 3 80 x 3 90 x 3 90 x 3 90 x 3 90 x 3 90 x 3 90 x 3 7th November Speed squats 40 x 3 60 x 3 80 x 3 100 x 3 112.5 x 3 112.5 x 3 112.5 x 3 112.5 x 3 112.5 x 3 112.5 x 3 112.5 x 3 112.5 x 3 112.5 x 3 8th Nov Strict press 40 x 3 60 x 3 77.5 x 7 77.5 x 7 77.5 x 7 77.5 x 7 77.5 x 7 72.5 x 3 72.5 x 3 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 lat raises x 3 sets each arm lying overhead tricep extensions x 3 sets 10th November 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 3 Incline 60 x 3 80 x 3 100 x 3 120 x 5 130 x 2 11th November Squat 40 x 3 60 x 3 80 x 3 100 x 3 117.5 x 3 132.5 x 5 132.5 x 5 132.5 x 5 132.5 x 5 132.5 x 8 rows x 4 sets seal rows x 3 sets 13th November Strict press 40 x 3 55 x 3 70 x 1 82.5 x 5 82.5 x 5 82.5 x 5 82.5 x 5 82.5 x 5 82.5 x 5 82.5 x 10 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 lat raises x 3 sets each arm
wjmxm21		...	21-11-2023 @ 01:27
improvment is a MUST !! Member 1407, 1626 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Post Edited: 21.11.2023 @ 01:28 AM by wjmxm21 15th November 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 7 Incline 60 x 3 80 x 3 100 x 3 112.5 x 7 lying overhead tricep extensions x 3 sets 16th November Speed squats (with belt) 40 x 3 60 x 3 80 x 3 100 x 3 117.5 x 3 117.5 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 17th November Strict press 40 x 3 60 x 3 75 x 1 87.5 x 3 87.5 x 3 87.5 x 3 87.5 x 3 87.5 x 3 87.5 x 3 87.5 x 3 87.5 x 3 87.5 x 7 lat raises x 3 sets each arm 19th November Squat 40 x 3 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 10 20th November 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 3 112.5 x 1 122.5 x 5 122.5 x 3 122.5 x 5
wjmxm21		...	23-11-2023 @ 14:12
improvment is a MUST !! Member 1407, 1626 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Yesterday Strict press 40 x 3 60 x 3 80 x 7 80 x 7 80 x 7 80 x 7 80 x 7 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 77.5 x 3 77.5 x 3 77.5 x 3 77.5 x 3 lat raises x 3 sets each arm
wjmxm21		...	25-11-2023 @ 17:17
improvment is a MUST !! Member 1407, 1626 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 5 140 x 5 140 x 5 140 x 5 140 x 5 Incline 60 x 3 80 x 3 100 x 3 112.5 x 1 125 x 3 125 x 3 125 x 3 rows x 4 sets t bar rows x 3 sets

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