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wjmxm21Icon...02-10-2018 @ 13:45 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 19.10.2018 @ 15:49 PM by wjmxm21
A quick session whilst in Korea

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 5
140 x 5
140 x 5

Incline
60 x 3
80 x 3
100 x 3
110 x 5
70 x 5 speed reps 5 sec pauses on chest
70 x 5 speed reps 5 sec pauses on
chest

flys x 4 sets
wjmxm21Icon...05-10-2018 @ 16:20 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
yesterday

Strict press
40 x 3
60 x 3
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

pulldowns x 3 sets
lat raises x 3 sets each arm
flys x 3 sets
wjmxm21Icon...08-10-2018 @ 17:37 
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 5
120 x 5
120 x 5
120 x 5
120 x 5

Clean and Strict press speed reps
40 x 3
60 x 3
60 x 3
wjmxm21Icon...12-10-2018 @ 14:43 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 17.10.2018 @ 15:08 PM by wjmxm21
Wednesday

Squat
60 x 3
80 x 3
100 x 1
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

rows x 4 sets

Today

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 3

Incline
60 x 3
80 x 3
100 x 5
110 x 5
75 x 5 speed reps. 5 sec pauses on chest
75 x 5 speed reps. 5 sec pauses on chest
wjmxm21Icon...13-10-2018 @ 15:28 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Speed squats
50 x 3
70 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
85 x 3
85 x 3
85 x 3
85 x 3
wjmxm21Icon...15-10-2018 @ 15:49 
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
115 x 3
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5

Incline
60 x 3
80 x 3
100 x 9
75 x 5 speed reps 5 sec pauses on chest
75 x 5 speed reps 5 sec psuses on
chest

Incline flys x 3 sets
wjmxm21Icon...17-10-2018 @ 15:08 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Squat
60 x 3
80 x 3
100 x 1
115 x 3
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
wjmxm21Icon...19-10-2018 @ 15:36 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 19.10.2018 @ 15:37 PM by wjmxm21
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
105 x 8
75 x 5 speed reps 5 sec pauses on chest
75 x 5 speed reps 5 sec pauses on
chest
wjmxm21Icon...22-10-2018 @ 15:44 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 22.10.2018 @ 15:45 PM by wjmxm21
Saturday
curls x 3 sets
pulldowns x 4 sets
rows x 5 sets
close grip ez curls x 3 sets


Today
Speed squats
50 x 3
70 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
wjmxm21Icon...23-10-2018 @ 15:30 
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
115 x 3
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5

Speed strict press, 1 clean
40 x 3
60 x 3
60 x 5
wjmxm21Icon...25-10-2018 @ 15:24 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Incline
60 x 3
80 x 3
100 x 3
110 x 5
110 x 5
110 x 5
110 x 4
75 x 5 speed reps 5 sec pauses on chest
75 x 5 speed reps 5 sec pauses on
chest
wjmxm21Icon...27-10-2018 @ 15:33 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Squat
60 x 3
80 x 3
100 x 1
115 x 3
130 x 5
130 x 5
130 x 7

short on time today
wjmxm21Icon...28-10-2018 @ 13:54 
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 3
135 x 3
135 x 3
135 x 3
135 x 3

Incline
60 x 3
80 x 3
100 x 3
105 x 9
115 x 5
75 x 5 speed reps, 5sec pauses on chest
75 x 5 speed reps, 5sec pauses on chest
wjmxm21Icon...31-10-2018 @ 13:47 
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 5
135 x 5
135 x 5
135 x 5
135 x 5

Incline
60 x 3
80 x 3
100 x 3
105 x 8
75 x 5 speed reps, 5sec pauses on chest
75 x 5 speed reps, 5sec pauses on chest

Incline flys x 3 sets
wjmxm21Icon...01-11-2018 @ 16:54 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Speed squats
50 x 3
70 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3

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