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Richards Training

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richardduce		...	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
richardduce		...	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
richardduce		...	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
richardduce		...	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
richardduce		...	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
richardduce		...	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
richardduce		...	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
richardduce		...	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
richardduce		...	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
richardduce		...	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
richardduce		...	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
richardduce		...	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
richardduce		...	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
richardduce		...	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
richardduce		...	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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