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Richards Training

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richardduceIcon...31-05-2019 @ 14:45 
Member 691, 630 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
31.05.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
72.5kg x3
85kg x5
85kg x5
85kg x5

Pulldown (Low Row Bar)
4x12

Low Row
3x10

Pushdown 10 rep - Oly Bar Curl 10 rep Superset
3 Rounds
richardduceIcon...03-06-2019 @ 14:27 
Member 691, 630 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
03.06.19 Works Gym

Upper Mobilisation

CGBP (Touch n Go)
Bar 2x5
50kg x3
60kg x3
70kg x3
77.5kg x10
77.5kg x10

Low Row & Face Pull Mix Up
72 Reps total

Alt DB Curl
3x8

Wattbike
51 Mins
richardduceIcon...07-06-2019 @ 13:41 
Member 691, 630 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
07.06.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
70kg x3
77.5kg x3
87.5kg x5
87.5kg x5
87.5kg x4

Pulldown (A mix of rope and low row bar)
6x12

Pushdown 8 rep - Oly Bar Curl 8 rep Superset
3 Rounds
richardduceIcon...10-06-2019 @ 14:25 
Member 691, 630 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
10.06.19 Works Gym

Upper Mobilisation

CGBP (Touch n Go)
Bar 2x5
50kg x3
60kg x3
70kg x3
80kg x10

Ballista Bench Press (Touch n Go)
90kg x10

Pulldown
4x12

Bent Laterals
3x12

Alt DB curl
3x12

Wattbike
40 Mins
richardduceIcon...14-06-2019 @ 17:15 
Member 691, 630 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
14.06.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
70kg x10
70kg x10

Bent Barbell Row
60kg x8
70kg x8
80kg x8

Low Row
4x12

Pushdown 15 rep - Oly Bar Curl 15 rep Superset
3 Rounds
richardduceIcon...17-06-2019 @ 16:45 
Member 691, 630 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
17.06.19 Works Gym

Upper Mobilisation

Bench Press (Touch n Go)
Bar 2x5
50kg x3
60kg x3
70kg x3
82.5kg x8
82.5kg x8

Pulldown (Low row Bar)
4x12

Face Pulls
3x12

Alt DB Curl
3x8

Cable Curl
1x15

Wattbike
42 Mins
richardduceIcon...21-06-2019 @ 14:30 
Member 691, 630 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
21.06.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
65kg x3
72.5kg x10
72.5kg x10

CGBP (Touch n Go)
80kg x8

Low Row
4x12

One Arm Pulldown
3x12

Push Down 15 rep - Oly Bar Curl 8 rep Superset
3 Rounds
richardduceIcon...26-06-2019 @ 13:24 
Member 691, 630 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
24. 06.19. Works Gym

Upper Mobilisation

Bench Press (Touch n Go)
Bar 2x5
50kg x3
60kg x3
72.5kg x3
85kg x5
85kg x5
85kg x5
85kg x5
85kg x5
70kg x10

Pulldowns
4x12

Alt Db Curl
3x12
richardduceIcon...28-06-2019 @ 13:59 
Member 691, 630 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
28.06.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
70kg x3
75kg x10
75kg x10

1 Arm Pulldowns
3x12

Low Row
3x12

Pushdowns
3x12

EZ Bar Curl
3x12

Cable Curl
1x15
richardduceIcon...01-07-2019 @ 16:14 
Member 691, 630 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
01.07.19 Works Gym

Upper Mobilisation

Bench Press (Touch n Go)
Bar 2x5
50kg x3
60kg x3
70kg x3
80kg x3
87.5kg x5
87.5kg x5
87.5kg x5

CGBP (Touch n Go)
75kg x10

Low Row
2x12
1x15

Pulldowns (Low Row Bar)
4x12

Alt DB Curl
3x8

Wattbike
46 Mins
richardduceIcon...05-07-2019 @ 12:37 
Member 691, 630 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
05.07.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
70kg x3
77.5kg x10
77.5kg x10

1 Arm Pulldown
12,12,10,15

Pushdown 15 rep - EZ Bar Curl 8 rep Superset
3 Rounds
richardduceIcon...10-07-2019 @ 08:18 
Member 691, 630 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
08.07.19. Works Gym

Upper Mobilisation

Bench Press (Touch n Go)
Bar 2x5
50kg x3
60kg 2x3
70kg x3
80kg x3
90kg x5
90kg x5
90kg x5

CGBP (Touch n Go)
75kg x10

Low Row
4x12

Pulldowns
3x12

Alt Db Curl
12,10,12
richardduceIcon...12-07-2019 @ 14:07 
Member 691, 630 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
Post Edited: 12.07.2019 @ 14:07 PM by richardduce
12.07.19. Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
50kg x3
60kg x3
70kg x3
80kg x10
80kg x10 only just made the last one!

1 Arm Pulldowns 12 rep - Pushdown 15 rep Superset
3 Rounds

Wattbike
36 mins
richardduceIcon...15-07-2019 @ 21:04 
Member 691, 630 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
15.07.19 Works Gym

Upper Mobilisation

Ballista Bench Press (Touch n Go)
Bar 2x5
60kg x3
60kg x3
70kg x3
80kg x3
90kg x8
90kg x8

CGBP (Touch n Go)
75kg x10

Pulldowns
4x10

Alt DB Curl
8,6,12
richardduceIcon...22-07-2019 @ 14:17 
Member 691, 630 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
19.07.19 Works Gym

Upper Mobilisation

Bench Press (Touch n Go)
Bar 2x5
50kg x3
60kg x3
70kg x3
80kg x10
80kg x10

Pulldown & Low Row Mix Up
60 Reps Total

Pushdown 15 rep - EZ Bar Curl 10 rep Superset
3 Rounds


22.07.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
70kg x3
80kg x3
90kg x3
90kg x3
90kg x3

CGBP (Touch n Go)
80kg x10

1 Arm Pulldowns
4x10

Alt DB Curl - Cable Curl Mix Up
40 Reps Total

Wattbike
40 Mins

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