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Richards Training

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richardduceIcon...08-04-2019 @ 14:22 
Member 691, 720 posts
08.04.19 Works Gym

Upper Mobilisation

Ballista Bench Press (Touch n Go)
Bar 2x5
60kg x3
60kg x3
70kg x3
80kg x3
87.5kg x1
97.5kg x5
97.5kg x5
97.5kg x5

Bench Press (Touch n Go)
85kg x8

Deadlift (Beltless)
60kg x3
60kg x3
80kg x3
100kg x3
115kg x3
137.5kg x3
137.5kg x3
137.5kg x3

Low Row
4x10

Alt DB Curl
8, 8, 8

Wattbike
37 mins
richardduceIcon...11-04-2019 @ 18:00 
Member 691, 720 posts
11.04.19 Works Gym

1 Mile Run

2 KB Front Squat
12kg x5
16kg x5
20kg x10
20kg x10

Leg Press
2x10

Face Pulls
4x10

Bent Laterals
3x10

Back Ext
BW x10
+10kg x10
+10kg x10

Wattbike
50 Mins
richardduceIcon...12-04-2019 @ 14:24 
Member 691, 720 posts
12.04.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
70kg x3
80kg x8
80kg x8

CGBP (Touch n Go)
70kg x10

Bent Row
4x8

Pulldown (Low Row Bar)
3x10

Pushdown 12 rep - Oly Bar Curl 8 rep Superset
3 rounds
richardduceIcon...15-04-2019 @ 14:45 
Member 691, 720 posts
15.04.19 Works Gym

Upper Mobilisation

Ballista Bench Press (Touch n Go)
Bar 2x5
60kg x3
60kg x3
70kg x3
80kg x3
90kg x1
100kg x5
100kg x5
100kg x5

Bench Press (Touch n Go)
85kg x8

Deadlift (Beltless)
60kg x3
60kg x3
80kg x3
100kg x3
120kg x3
142.5kg x3
142.5kg x3
142.5kg x3

Pulldown
3x10
1x15

Alt DB Curl
8,8,10

Wattbike
50 mins
richardduceIcon...18-04-2019 @ 10:19 
Member 691, 720 posts
18.04.19 Works Gym

General Mobilisation

Paused Bench Press
Bar 2x5
60kg x3
60kg x3
70kg x3
77.5kg x3
85kg x3
85kg x3
85kg x3
85kg x3

CGBP (touch n go)
75kg x10

Trap Bar Deadlift (beltless)
72.5kg x3
72.5kg x3
92.5kg x3
112.5kg x3
132.5kg x3
152.5kg x5

Low Row
5x12

Pushdown 15 rep - Oly Bar Curl 8 rep Superset
3 rounds

Wattbike
45 mins
richardduceIcon...25-04-2019 @ 18:36 
Member 691, 720 posts
24.04.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
60kg x3
60kg x3
70kg x3
80kg x3
87.5kg x3
87.5kg x3
87.5kg x3

Bench Press (T n G)
80kg x8

Deadlift (Beltless)
60kg x3
60kg x3
80kg x3
100kg x3
125kg x3
140kg x5
Giving anything lower body a month off probably. Hips feel ruined.

Low Row (10 rep) into Lower Back Ext (10 rep)
3 rounds

Wattbike
42 mins
richardduceIcon...26-04-2019 @ 14:52 
Member 691, 720 posts
26.04.19 Works Gym

Upper Mobilisation

Bench Press (Touch n Go)
Bar 2x5
60kg x3
60kg x3
70kg x10
70kg x10

Bent Row
60kg x8
70kg x8
70kg x8

Pulldown (Low Row Bar)
5x12

Bent Laterals
3x12

Pushdown 15 rep - EZ Bar Curl 12 rep Superset
3 rounds
richardduceIcon...29-04-2019 @ 18:53 
Member 691, 720 posts
29.04.19 Works Gym

Upper Mobilisation

CGBP (Touch n Go)
Bar 2x5
60kg x3
70kg x3
80kg x5
80kg x5
80kg x5

Ballista Bench Press (Touch n Go)
90kg x8

Low Row
4x12
1x15

Face Pulls
3x12

Alt DB Curl
3x10

Wattbike
40 mins
richardduceIcon...04-05-2019 @ 08:17 
Member 691, 720 posts
03.05.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
60kg x3
60kg x3
70kg x3
80kg x3
90kg x3
90kg x3
90kg x3
80kg x5
80kg x5

Pulldowns/Low Row Mix Up
99 Reps total

Lateral Raise
2x12

Pushdowns
10,8,8,15

Oly Bar Curl
12,12,15

Wattbike
42 Mins
richardduceIcon...05-05-2019 @ 13:52 
Member 691, 720 posts
05.05.19 Works Gym

Bench Press (Touch n Go)
Bar 2x5
60kg x3
60kg x3
70kg x1
75kg x10
75kg x10
richardduceIcon...13-05-2019 @ 14:22 
Member 691, 720 posts
13.05.19 Works Gym

Upper Mobilisation

Bench Press (Touch n Go)
Bar 2x5
60kg x3
60kg x3
70kg x3
75kg x10
75kg x10

Pulldown
4x12

Pushdown
2x15

Alt DB Curl
2x10

Wattbike
42 Mins
richardduceIcon...17-05-2019 @ 21:09 
Member 691, 720 posts
17.05.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
60kg x3
60kg x3
60kg x3
70kg x3
80kg x5
80kg x5
80kg x5
70kg x8

Bent Row
4x8

Pulldown
4x12

Push Down
3x8

Oly Bar Curl
3x8
richardduceIcon...20-05-2019 @ 16:22 
Member 691, 720 posts
20.05.19 Works Gym

Upper Mobilisation

CGBP (Touch n Go)
Bar 2x5
50kg x3
60kg x3
72.5kg x10
72.5kg x10

Pulldowns (Low Row Bar)
4x12

Low Row
3x12

Bent Laterals
3x12

Alt DB Curl
3x10

Cable Curl
1x15

Wattbike
45 Mins
richardduceIcon...24-05-2019 @ 16:17 
Member 691, 720 posts
24.05.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
70kg x3
82.5kg x5
82.5kg x5
82.5kg x5

Low Row
5x12

Face Pull/Pushdown/Oly Bar Curl Giant Set
3 Rounds
richardduceIcon...29-05-2019 @ 07:03 
Member 691, 720 posts
28.05.19 Xercise 4 Less, Wakefield

Upper Mobilisation

CGBP (Touch n Go)
Bar 2x5
50kg x3
60kg x3
60kg x3
75kg x10
75kg x10

Pulldown (Low Row Bar)
12, 12, 10, 15

Low Row
3x10

Bent Laterals
3x10

Alt DB Curl
12, 10, 10

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