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wjmxm21Icon...20-11-2023 @ 08:45 
Avatar
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
wjmxm21Icon...21-11-2023 @ 01:06 
Avatar
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
wjmxm21Icon...21-11-2023 @ 01:27 
Avatar
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
wjmxm21Icon...23-11-2023 @ 14:12 
Avatar
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
wjmxm21Icon...25-11-2023 @ 17:17 
Avatar
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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