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MuscleDemonIcon...11-01-2018 @ 14:46 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 13.01.2018 @ 15:45 PM by MuscleDemon
Monday 8th January 2018

Evening

Incline Dumbbell Press:
6kg x10.
10kg x10.
14kg x8.
18kg x8.
20kg x8.
22kg x6.
24kg x6.

Reverse Barbell Curls:
10kg x8.
12.5kg x8.
15kg x8.
17.5kg x8. x8.

Dead-hang Pull-Ups:
Bodyweight x2, 10 sets.
MuscleDemonIcon...11-01-2018 @ 14:48 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 13.01.2018 @ 15:46 PM by MuscleDemon
Tuesday 9th January 2018

Evening

50mm Axle Strict Press:
20kg x6.
25kg x6.
30kg x3.
35kg x3.
37.5kg x3. x3.
40kg x3.
42.5kg x3. x3.

Pinwheel Axle Curls:
2kg x10.
4.5kg x10.
7kg x10. x10.
MuscleDemonIcon...11-01-2018 @ 14:50 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 13.01.2018 @ 15:49 PM by MuscleDemon
Thursday 11th January 2018

Afternoon

Conventional Deadlifts: (DOHG Only)
20kg x5.
27.5kg x5.
37.5kg x3.
45kg x3.
52.5kg x3.
57.5kg x3.
62.5kg x3.
67.5kg x3.
72.5kg x3.
77.5kg x3.
82.5kg x3.
87.5kg x3.
92.5kg x3.
95kg x1, 3 singles.
77.5kg x6.
80kg x6.

Evening

Sandbag Carry:
15kg 7Metres x10.
25kg 7M x10.
30kg 7M x6.
35kg 7M x6.
37.5kg 7M x6.
40kg 7M x6.

To lap and stand:
47.5kg x1, 5 singles.
50kg x1, 5 singles.
MuscleDemonIcon...12-01-2018 @ 13:16 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 13.01.2018 @ 15:50 PM by MuscleDemon
Friday 12th January 2018

Midday

Rotator Cuff Exercises:
External 90 degree Rotation
2kg x8. x8.

External Neutral Rotation
2kg x8. x8.

Incline Dumbbell Press:
8kg x8.
12kg x8.
16kg x8.
20kg x8.
22kg x5.
24kg x5.
26kg x5.
28kg x5.

Reverse Barbell Curls:
10kg x8.
12.5kg x8.
15kg x8.
17.5kg x8.
20kg x5, 3 sets.

Dead-hang Pull-Ups:
Bodyweight x3. x3.
1.25kg x3. x3.
2.5kg x3, 4 sets.

Triceps Rope Cable Extensions:
15kg x8. x8.
15kg & 5lbs x8. x8.
15kg & 7.5lbs x8. x8.

Mid afternoon

Overhead Squats:
20kg x5, 3 sets.
22.5kg x5, 3 sets.
25kg x5, 3 sets.

Zercher Squats: (Off floor, 50mm axle)
30kg x3.
37.5kg x3.
45kg x3.
52.5kg x3.
57.5kg x3.
62.5kg x3, 3 sets.
MuscleDemonIcon...13-01-2018 @ 15:38 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 13.01.2018 @ 15:52 PM by MuscleDemon
Saturday 13th January 2018

Mid afternoon

50mm Axle Strict Press:
20kg x5. x5.
27.5kg x5.
32.5kg x5.
37.5kg x3.
42.5kg x3.
45kg x3.
46.25kg x3.
47.5kg x3.
42.5kg x6.
30kg x14.
MuscleDemonIcon...15-01-2018 @ 18:18 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Monday 15th January 2018

Early evening

Conventional Deadlifts: (DOHG Only)
20kg x3.
32.5kg x3.
40kg x3.
50kg x3.
57.5kg x3.
65kg x3.
72.5kg x3.
80kg x3.
87.5kg x3.
95kg x3.
97.5kg x3.
100kg x1, 3 singles. - Chalk
MuscleDemonIcon...16-01-2018 @ 16:29 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Tuesday 16th January 2018

Mid afternoon

Barbell Bulgarian Split Squat:
Bodyweight x8. x8.
20kg x6, 3 sets.

Reverse Barbell Curls:
12.5kg x8.
15kg x8.
17.5kg x8.
20kg x8. x8.

Dead-hang Pull-Ups:
Bodyweight x5, 3 sets.
MuscleDemonIcon...21-01-2018 @ 21:00 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 21.01.2018 @ 21:01 PM by MuscleDemon
Sunday 21st January 2018

Evening

Overhead Squats:
20kg x6, 3 sets.
25kg x3.
27.5kg x3.
30kg x3.
32.5kg x3.
35kg x3.
37.5kg x1 Lost balance second rep. x3.
30kg x6.
MuscleDemonIcon...22-01-2018 @ 14:23 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 22.01.2018 @ 17:48 PM by MuscleDemon
Monday 22nd January 2018

Midday

Park Jog: (One mile)
9 mins 17 secs. - Stopped for walking break twice.

Late afternoon

50mm Axle Strict Press:
20kg x6. x6.
25kg x6. x6.
30kg x6. x6.
35kg x6. x6.
37.5kg x6. x6. x8.
MuscleDemonIcon...23-01-2018 @ 18:16 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 23.01.2018 @ 18:18 PM by MuscleDemon
Tuesday 23rd January 2018

Late afternoon

Incline Dumbbell Press:
8kg x10.
14kg x5.
18kg x5.
22kg x5.
24kg x5.
26kg x5.
28kg x5.

Dead-hang Pull-Ups:
Bodyweight x6.
2.5kg x6.
3.75kg x5.
5kg x3. x3.
Bodyweight x6.

Triceps Rope Cable Extensions:
15kg x8. x8.
15kg & 5lbs x8.
15kg & 7.5lbs x8.
20kg x6, 3 sets.
MuscleDemonIcon...25-01-2018 @ 22:30 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Thursday 25th January 2018

Evening

Conventional Deadlifts: (DOHG Only)
20kg x5.
30kg x5.
40kg x5.
50kg x5.
60kg x5.
70kg x5.
80kg x5.
90kg x5.
92.5kg x5.

Overhead Squats:
20kg x8, 5 sets.
MuscleDemonIcon...30-01-2018 @ 14:18 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 30.01.2018 @ 15:55 PM by MuscleDemon
Tuesday 30th January 2018

Midday

Overhead Squats:
20kg x10. x10.
25kg x5. x5.
27.5kg x5. x5. x8.
30kg x5. x5.

Afternoon

Conventional Deadlifts: (DOHG Only)
30kg x3.
42.5kg x3.
52.5kg x3.
62.5kg x3.
70kg x3.
77.5kg x3.
85kg x2.
92.5kg x2.
97.5kg x2.
100kg x2. x2.
102.5kg x2.

Chalk used 97.5kg +
MuscleDemonIcon...31-01-2018 @ 12:34 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 31.01.2018 @ 16:58 PM by MuscleDemon
Wednesday 31st January 2018

Late morning

Incline Dumbbell Press:
6kg x10.
10kg x10.
14kg x10.
18kg x8.
22kg x8.
24kg x8. x8.

Barbell Bulgarian Split Squat:
Bodyweight x8. x8.
20kg x6. x6.
22.5kg x6. x6.

Reverse Barbell Curls:
10kg x10.
12.5kg x10.
15kg x10.
17.5kg x8.
20kg x8.
22.5kg x6. x5.

Afternoon

Sandbag Carry:
15kg 7Metres x12.
25kg 7M x12. x12.
30kg 7M x12. x12.
MuscleDemonIcon...01-02-2018 @ 14:22 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Thursday 1st February 2018

Morning

Dead-hang Pull-Ups:
Bodyweight x5. x5.
2.5kg x5. x5.
5kg x3. x3.
6.25kg x3. x3.
7.5kg x3. x2.
12.5kg - Hang stretch, 3 singles.

Overhead Squats:
20kg x8. x8.
25kg x8.
27.5kg x5.
30kg x5.
32.5kg x4, 3 sets.

From pins at bottom position
32.5kg x3.
37.5kg x3. x2. x1. x2.
40kg x1.

Triceps Rope Cable Extensions:
15kg x10.
15kg & 5lbs x10.
15kg & 7.5lbs x8.
20kg x8, 3 sets.

Triceps Rope Cable Bent-over Extensions:
15kg x10.
15kg & 5lbs x10, 3 sets.
15kg & 7.5lbs x10.
MuscleDemonIcon...03-02-2018 @ 21:25 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 03.02.2018 @ 21:26 PM by MuscleDemon
Saturday 3rd February 2018

Late Evening

Conventional Deadlifts: (DOHG Only)
20kg x4.
35kg x4.
50kg x4.
62.5kg x4.
75kg x4.
82.5kg x4.
90kg x4.
95kg x4. x4. - Chalk

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