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Luke's Training Log

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Luke82Icon...07-10-2014 @ 18:59 
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Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Tue 7 Oct 14

Rower

Squat:
60 x 5
80 x 5
100 x 5
120 x 3
140 x 5 - outrageous back pump

Bench:
60 x 5
80 x 5
95 x 3
110 x 3 x 5

CG bench:
60 x 5
80 x 5
97.5 x 3 x 5
Luke82Icon...20-12-2014 @ 16:03 
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Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Sat 20 Dec 14

Squat
60 x 5
80 x 3
100 x 5 x 3

Front squat:
60 x 8

Abs
Luke82Icon...21-12-2014 @ 10:54 
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Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Sun 21 Dec 14

Bench
60 x 5
80 x 5
90 x 3 x 5

Barbell Row on blocks
60 x 5
70 x 3 x 5
Luke82Icon...22-01-2015 @ 22:42 
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Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Wed 21 Jan 14

Bench:
60 x 5
80 x 5
90 x 5
100 x 3
105 x 3
110 x 2
115 x 2
101 x 6

Front squat
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3
110 x 3
120 x 2

DB row
25 x 10
35 x 10
45 x 10
50 x 10

Seated press behind neck:
30 x 8
40 x 5
50 x 5
55 x 5
60 x 4

Thick handled dumbell curls
15 KG x 15

Ab circuit

Gotta start logging again
Luke82Icon...23-01-2015 @ 10:27 
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Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Fri 23 Jan 15

Seated press:
40 x 6
50 x 5
55 x 5
60 x 5
65 x 3
71 x 3
60 x 10

Power clean
60 x 3
70 x 3
75 x 3
80 x 3
85 x 2
90 x 2

Front squat
60 x 3
70 x 3
80 x 3
90 x 3
100 x 10 - PR

Incline bench
60 x 10
70 x 8
80 x 5
90 x 8

Seated hammer curls for gun juice
Luke82Icon...25-01-2015 @ 11:49 
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Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Sun 25 Jan 15

Front squat
60 x 3
70 x 3
80 x 3
90 x 1
100 x 1
110 x 1
120 x 1
130 x 1
136 x 1 - cheap 1 KG pr, my favourite kind

Bench
60 x 5
80 x 5
90 x 5
100 x 3
110 x 5

Hang clean
60 x 3
70 x 3
75 x 3
80 x 3

EZ upright row
30 x 10
40 x 10
50 x 10

Seated THDB curl and press combo
15 KG x 8 x 1 curl 3 press
Not sure why I did these

2 x 10 KG plate front raise x 20

THDB curl
15 KG x 15

Ab circuit
Luke82Icon...27-01-2015 @ 11:50 
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Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Tue 27 Jan 15

Seated press
40 x 5
50 x 5
60 x 3
65 x 3
72.5 x 3 - pr
67.5 x 5 - pr
62.5 x 7

Power clean
60 x 3
70 x 3
75 x 3
80 x 2
85 x 2
90 x 2
95 x 1 + f

Front squat
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3

Bench
60 x 5
80 x 5
90 x 3
100 x 3
110 x 1
115 x 1
120 x 1
101 x 8

Gunzpocalypse horrendous EZ drop death set of doom
40 x 13
35 x 7
30 x 8
20 x 20
Luke82Icon...31-01-2015 @ 10:18 
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Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Fri 30 Jan 15

Work gym session

2 dumbell press, one clean
10s x 5
15s x 5
20s x 5
25s x 5
30s x 5
35s x 3 - pr
20s x 12, clean and press each rep

Front squat
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3
110 x 5

Seated pulley row
6 x 10
8 x 10
10 x 10
12 x 10
14 x 5

Rower for 15 mins
Luke82Icon...31-01-2015 @ 19:34 
Avatar
Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Sat 31 Jan 15

Bench
60 x 8
80 x 5
100 x 3
110 x 2
120 x 1
110 x 3
100 x 5
80 x 8
60 x 10

Power clean
60 x 3
70 x 3
80 x 3
90 x 9 x 1, failed the 10th
EZ upright row 40 KG x 10 after each single
Luke82Icon...01-02-2015 @ 21:27 
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Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Sun 1 Feb 15

Work gym session in the evening

Press
40 x 5
50 x 5
60 x 5
65 x 5
70 x 3
75 x 3
80 x 2

Front squat
60 x 3
70 x 3
80 x 3
90 x 2
100 x 2
105 x 10 - PR

DB incline press:
20 x 10
30 x 8
35 x 5
40 x 8 - PR

Low pulley rows
4 x 10
8 x 10
10 x 10
14 x 8

2 DB press
15 x 5
20 x 5
25 x 3
30 x 6
2 DB clean and press
22.5 x 8

Some work for the gunz, then some ab wheel

Finished off with some rower
Luke82Icon...03-02-2015 @ 15:23 
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Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Tue 3 Feb 15

Bench
60 x 5
80 x 5
90 x 3
100 x 3
110 x 1
120 x 2
102.5 x 9 - pr

Power clean
60 x 3
70 x 3
80 x 3
90 x 3
95 x 1

Front squat
60 x 3
70 x 3
80 x 3
90 x 3

Seated press behind neck
40 x 10
50 x 8 - pr
60 x 4

THDB curls
17.5 KG x 15
Luke82Icon...05-02-2015 @ 13:58 
Avatar
Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Thu 5 Feb 15

Seated press:
40 x 5
50 x 5
60 x 5
65 x 3
70 x 6 - pr
75 x 3 - pr
65 x 8 - pr

Front squat
60 x 3
70 x 3
80 x 3
90 x 2
100 x 2
110 x 2
120 x 1

Bench
60 x 5
80 x 5
90 x 5
100 x 3
110 x 2
115 x 4 - pr

Power clean
60 x 3
70 x 3
80 x 3
90 x 1
95 x 1

Seated THDB hammer curls
15 KG x 15
Luke82Icon...07-02-2015 @ 11:02 
Avatar
Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Sat 7 Feb 15

Bench
60 x 5
80 x 5
90 x 5
100 x 3
110 x 1
120 x 3 - pr

Power clean
60 x 3
70 x 3
80 x 5 x 3


Seated PBN
40 x 5
50 x 5
60 x 5 - pr
50 x 10 - pr

Front squat
60 x 3
80 x 3
90 x 3
100 x 3

Gunz and some upright rows for the yokeage.
Luke82Icon...09-02-2015 @ 09:24 
Avatar
Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Mon 9 Feb 15

Work gym session

DB press
10 x 10
15 x 5
20 x 5
25 x 10 - pr
30 x 8 - pr
22.5 x 12 - clean each rep

Leg press
40 x 10
80 x 10
120 x 10
160 x 10
200 x 10

DB inclines
20 x 10
30 x 8
35 x 5
40 x 10 - pr

Pulley rows
4 x 10
8 x 10
10 x 10
14 x 10

Gunz
Luke82Icon...11-02-2015 @ 15:11 
Avatar
Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq		Wed 11 Feb 15

Bench
60 x 8
80 x 5
90 x 3
100 x 3
110 x 1
120 x 1
127.5 x 1 - pr
105 x 10 - pr

Squat
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
150 x 1

Seated press
40 x 5
50 x 5
60 x 3
65 x 3
70 x 2
75 x 1

Power clean
60 x 3
70 x 3
80 x 3
90 x 3

Barbell row on blocks
60 x 8
80 x 3 x 8

EZ upright row
40 KG x 21, 15, 14

Gunz

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