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jamspasticIcon...21-02-2021 @ 13:24 
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just call me J-spaz.
Member 1160, 1537 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
Sunday 21/2/21
Lower body
Squat
Warms up then..
148.5kg X 12
157.5kg X 5
These didn't feel as smooth as I would like

1.5" deficit SLDL
160kg X 5 X 3

Good Mornings
40kg X 12 X 3

Oly bar rows
120kg X 6 X 2

Kettlebell Swings
44kg X 12 X 3

Felt a bit wank today, rubbish sleep and lots going on and wot not.
jamspasticIcon...23-02-2021 @ 20:51 
Avatar
just call me J-spaz.
Member 1160, 1537 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
Tuesday 23/2/21
Pump/fluff day
60kg dumbell rows X 11 X 3 sets
Oly bar curls X 3 sets
Tricep pushdowns X 3 sets
ABB push down (thingy) X 3 sets
Lat raises X 3
rear lat raises X 3
Calf work X 3
And some C.O.C no.1's for sets.
jamspasticIcon...28-02-2021 @ 16:14 
Avatar
just call me J-spaz.
Member 1160, 1537 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
Post Edited: 28.02.2021 @ 16:14 PM by jamspastic
Friday 26/2/21

Bench press Warm ups then
97.5kg X 8
102.5kg X 3
120kg x 1

Strict OH
50kg X 8 X 5 sets

wide grip pull-ups
B.W X 12 X 5 sets

dumbbell oh press
20kg X 15 X 2


Sunday
28/2/21
Deadlift
Warm ups then
202.5kg X 5 X 3 sets

Hip Belt Squat
140kg X 8 X 2
140kg X 10 X 3
(Love these)

Leg Extensions
55kg X 10 X 5 sets

Leg Curls
30kg X 8 X 5

Side Bends
20kg X 20 X 3 sets
jamspasticIcon...03-03-2021 @ 04:33 
Avatar
just call me J-spaz.
Member 1160, 1537 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
Tuesday 2/3/21
Push Press Warm ups then
80kg X 5 X 5
first time doing these In a while so easing back into it.

Dumbbell Bench Press
40kg X 8 X 3

Weighted Dips
B.W X 10
+20kg X 10
+35kg X 8 X 3

Weighted Pull-ups
B.W X 8
+20kg X 5
+35kg X 5 X 3

Oly Bar Curls
50kg X 6 X 3

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