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MidEIcon...18-02-2016 @ 22:26 
Member 5554, 190 posts
SQ 212.5, BP 150, DL 245
607.5 kgs @ 97kgs UnEq
Fluff day

Bent over row
5x10 72.5kg

Rear delt fly
5x10 7.5kg plate weight per hand

Barbell shrugs
3x10 92.5kg

Db hammer curls
5x10 15kg plate weight per hand

Band curls
3x20

10sets of 1 min on 1 off on exercise bike
MidEIcon...20-02-2016 @ 17:54 
Member 5554, 190 posts
SQ 212.5, BP 150, DL 245
607.5 kgs @ 97kgs UnEq
Lower volume day
Agile 8

Squat
6x5 175kg

Deadlift
5x5 195kg

Front squat
5x4 140kg
MidEIcon...21-02-2016 @ 12:59 
Member 5554, 190 posts
SQ 212.5, BP 150, DL 245
607.5 kgs @ 97kgs UnEq
Post Edited: 21.02.2016 @ 12:59 PM by MidE
Upper volume day

Bench
7x4 130kg

Neutral grip Weighted pull ups
5x5 bw+20kg

Overhead press
6x4 82.5kg
MidEIcon...22-02-2016 @ 22:29 
Member 5554, 190 posts
SQ 212.5, BP 150, DL 245
607.5 kgs @ 97kgs UnEq
Light day
Agile 8

Squats
4x8 152.5kg

Bench
4x8 102.5kg

Band face pulls
4x20

Ez bar Curls
4x10 10kg plate weight each side

1 min on 1 off on exercise bike x10
MidEIcon...24-02-2016 @ 22:22 
Member 5554, 190 posts
SQ 212.5, BP 150, DL 245
607.5 kgs @ 97kgs UnEq
Heavy day
Agile 8


Squats
1x1 210kg
2x3 197.5kg
AMRAP set
1x5 improvement on last week's 5RM

Bench
1x1 150kg
3x2 145kg
AMRAP set
1x4

Deadlift
1x1 237.5kg
2x3 222.kg
AMRAP set
1x6
MidEIcon...28-02-2016 @ 15:21 
Member 5554, 190 posts
SQ 212.5, BP 150, DL 245
607.5 kgs @ 97kgs UnEq
Upper volume day

Bench
10x3 132.5kg

Neutral grip Weighted pull ups
5x5 bw+21.25kg

Overhead press
6x4 85kg

Missed the last rep on the last set of OHP. Couldnt even push press it. I'll move it down to 3 rep sets next week
MidEIcon...28-02-2016 @ 15:21 
Member 5554, 190 posts
SQ 212.5, BP 150, DL 245
607.5 kgs @ 97kgs UnEq
Lower volume day
Agile 8

Squat
6x5 177.5kg

Deadlift
5x5 197.5kg

Front squat
5x4 142.5kg

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