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richardduce | ![]() | ... | 28-08-2014 @ 14:55 |
Member 691, 720 posts | 28.08.14 Works Gym Bench Press (tng) Bar 2x10 60kg 2x5 70kg x5 82.5kg x3 92.5kg x3 97.5kg x5 Steady Away CGBP 80kg x10 80kg x8 Facepulls 4x12 Bent Laterals 3x12 Hammer Curls 3x12 Concept 2 Rower 1600m 6 mins 25 secs Hard work due to Bacardi last night. | ||
richardduce | ![]() | ... | 29-08-2014 @ 20:01 |
Member 691, 720 posts | 29.08.14 Works Gym Sparring 6x3 minute rounds Tried Squatting and Deadlifting earlier but hips were not having it. Will rest those exercises for a week. | ||
Rodger | ![]() | ... | 29-08-2014 @ 20:03 |
![]() salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | S t r e t c h! | ||
richardduce | ![]() | ... | 29-08-2014 @ 20:17 |
Member 691, 720 posts | Rodger said:S t r e t c h! Been doing a bit of hip mobility and stretching lately Rodge, but i have fallen into the trap of squatting twice a week which always leads to the tightness. I should know better. Really enjoying the cardio though. | ||
richardduce | ![]() | ... | 31-08-2014 @ 12:05 |
Member 691, 720 posts | 31.08.14 Works Gym Paused Bench Press Bar 2x10 60kg 3x3 70kg x3 80kg x3 90kg x5 90kg x5 CGBP (tng) 85kg x10 Pulldowns 4x12 Alt DB Curl 2x8 1x10 | ||
richardduce | ![]() | ... | 01-09-2014 @ 18:29 |
Member 691, 720 posts | 01.09.14 Works Gym X Trainer and loads of rollin, stretchin and mobility Alt KB Swing 20kg 5x30 KB Snatch 20kg 40 reps (20 each hand) KB Push Press 20kg 40 reps (20 each hand) KB Snatch 20kg 40 reps (20 each hand) KB Push Press 20kg 40 reps (20 each hand) Bike 5k | ||
richardduce | ![]() | ... | 03-09-2014 @ 13:58 |
Member 691, 720 posts | 03.09.14 Works Gym X Trainer and mobility warm up Bench Press (tng) Bar 2x10 60kg 2x5 70kg x3 80kg x3 90kg x3 100kg x5 CGBP (tng) 90kg x8 All benching was smooth today with reps in tank. Facepulls 4x12 Bent Lateral Raise 3x12 Sparring 4x3 min rounds | ||
richardduce | ![]() | ... | 05-09-2014 @ 20:12 |
Member 691, 720 posts | 05.09.14 Works Gym 20k Bike Paused Bench Press Bar 2x10 60kg 2x3 70kg x3 80kg x3 90kg x7 Low Row 4x12 Sparring 3x2 min rounds Back to Squats n Deads Monday | ||
richardduce | ![]() | ... | 08-09-2014 @ 15:09 |
Member 691, 720 posts | 08.09.14 Works Gym XTrainer, KB and mobility warm up Back Squat Bar 2x5 60kg 3x3 100kg x3 (Belt On) 115kg x3 130kg x5 130kg x5 Very easy Deadlift (all beltless) 60kg 2x3 100kg 2x3 130kg x3 150kg x5 150kg x5 Bench Press (tng) Bar 2x10 60kg 2x3 70kg x3 80kg x3 92.5kg x3 102.5kg x5 CGBP 90kg x8 Ball Slam 15kg 4x15 | ||
richardduce | ![]() | ... | 11-09-2014 @ 17:59 |
Member 691, 720 posts | 10.09.14 Works Gym Pulldowns 5x12 Low Row 3x12 DB Curls 3x8 Hammer Curls 3x12 Loads of Heavy Bag 11.09.14 Works Gym Paused Bench Press Bar 2x10 60kg 2x3 72.5kg x3 80kg x3 85kg x10 Sparring 4x3 minute rounds | ||
richardduce | ![]() | ... | 12-09-2014 @ 19:19 |
Member 691, 720 posts | 12.09.13 Works Gym Cycling 12ish miles About 200 reps of various KB stuff done with 24KG bell Speed Deadlift (Beltless) Worked up to 6 doubles @ 120kg | ||
richardduce | ![]() | ... | 15-09-2014 @ 15:15 |
Member 691, 720 posts | 15.09.14 Works Gym X Trainer, KB & mobility warm up Bar 2x8 60kg 3x3 100kg x3 (belt on) 120kg x3 137.5kg x8 Bench Press (tng) Bar 2x10 60kg 2x5 70kg x3 82.5kg x3 95kg x3 105kg x4 CGBP 92.5kg x7 Deadlift 60kg 2x3 100kg x3 140kg x3 (belt on) 162.5kg x8 Off form today. Need to structure my powerlfting stuff better over the week. Cycled for 13 mile last Fri, and 23 last Sat. Really good fun. | ||
richardduce | ![]() | ... | 18-09-2014 @ 13:57 |
Member 691, 720 posts | Post Edited: 18.09.2014 @ 13:57 PM by richardduce 17.09.14 Cycling16 miles ish in 1hr 20mins (quite a lot of traffic going out of town) Got a little gadget that measures speed and all sorts so will be able to log this better. Going to start using proper shoes and pedals next week. 18.09.14 Works Gym Pulldowns 5x12 1x20 Low Row 3x12 EZ Curl 3x10 Sparring 5x2 Min Rounds Gassed quite badly this week for some reason!! | ||
richardduce | ![]() | ... | 19-09-2014 @ 14:09 |
Member 691, 720 posts | 19.09.14 Works Gym Bench Press (tng) Bar 2x10 60kg 2x5 72.5kg x3 85kg x3 95kg x5 95kg x5 95kg x5 Speed Deadlift (Belt on top sets) Worked up to 5 doubles @ 130kg Alt KB Swing 20kg (20 reps) into Ball Slam 15kg (20 reps) 3 rounds | ||
richardduce | ![]() | ... | 21-09-2014 @ 12:35 |
Member 691, 720 posts | 21.09.14 Works Gym Paused Bench Press Bar 2x10 60kg 2x3 70kg x3 80kg x3 87.5kg x10 Standing DB Shoulder Press 3x12 Pushdowns 3x12 Heavy Bag Work | ||
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