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Richards Training

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richardduceIcon...26-07-2019 @ 14:23 
Member 691, 720 posts
26.07.19 Works Gym

Upper Mobilisation

Bench Press (Touch n Go)
Bar 2x5
50kg x3
60kg x3
70kg x3
82.5kg x10
82.5kg x10

Pulldown - Low Row Mix Up
72 reps in total

Pushdown 10 rep - EZ Bar Curl 10 rep Superset
3 Rounds
richardduceIcon...29-07-2019 @ 19:42 
Member 691, 720 posts
29.07.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
70kg x3
80kg x3
92.5kg x3
92.5kg x3
92.5kg x3

CGBP (Touch n Go)
82.5kg x9
Everything lacked snap due to too much alcohol over weekend.

Low Row
5x12

Alt DB Curl
8,10,8

Wattbike
42 Mins
richardduceIcon...02-08-2019 @ 14:33 
Member 691, 720 posts
02.08.19 Works Gym

Upper Mobilisation

Bench Press (Touch n Go)
Bar 2x5
50kg 2x3
60kg x3
72.5kg x3
85kg x10
85kg x9
70kg x10

Various Grip Pulldowns
84 Reps Total

Pushdown 15 rep - EZ Bar Curl 15 rep Superset
3 Rounds
richardduceIcon...05-08-2019 @ 14:39 
Member 691, 720 posts
05.08.19 Works Gym

Upper Mobilisation

CGBP (Touch n Go)
Bar 2x5
50kg x3
60kg x3
70kg x3
82.5kg x8
82.5kg x8
75kg x10

Low Row
5x12

Alt Db Curl 8 rep - Rear Delt Laterals 12 rep Superset
3 Rounds
richardduceIcon...09-08-2019 @ 14:43 
Member 691, 720 posts
09.08.19 Works Gym

Upper Mobilisation

Bench Press (Touch n Go)
Bar 2x5
50kg x5
60kg x3
70kg x3
80kg x3
90kg x8
90kg x7
75kg x10

Pulldowns (Low Row Bar)
4x12

Face Pull 12 rep - Pushdown 12 rep Superset
3 Rounds

Oly Bar Curl
10,8,8
richardduceIcon...12-08-2019 @ 15:48 
Member 691, 720 posts
12.08.19 Works Gym

Upper Mobilisation

CGBP (Touch n Go)
Bar 2x5
50kg 2x3
60kg x3
72.5kg x3
85kg x10
75kg x10

Low Row
4x12

Alt DB Curl
10,8,8

Wattbike 47 Mins
richardduceIcon...14-08-2019 @ 22:15 
Member 691, 720 posts
14.08.19.Works Gym

Upper Mobilisation

Bench Press (Touch n Go)
Bar 2x5
50kg x3
50kg x3
60kg x3
72.5kg x3
85kg x3
95kg x5
95kg x5

Paused Bench Press
85kg x8

Pulldowns
10,8,8,15

Pushdown
3x10

Ez Bar Curl
10,8,8

Wattbike
39 minutes
richardduceIcon...28-08-2019 @ 12:12 
Member 691, 720 posts
15.08.19 - 26.08.19 Holiday Training

Bench Press (Touch n Go)
Up to 90kg x8 ish

Paused Bench Press
Up to 80kg x10 ish

Loads of pulls, raises, curls and bike.

28.08.19 Thornes Park Athletic Track

Upper Mobilisation

Bench Press (Touch n Go)
Bar 2x5
50kg x3
60kg x3
70kg x3
80kg x12
80kg x10

Hammer Strength Low Row
4x10

Pushdown
3x10

Face pulls
2x12

Ez Bar Curl
12,10,10

Alt Kb CnJ
24kg x6

Wattbike
15 mins
richardduceIcon...30-08-2019 @ 14:00 
Member 691, 720 posts
30.08.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
70kg x3
80kg x3
91kg x3
91kg x3
91kg x3

CGBP (Touch n Go)
80kg x10

Low Row
4x12

Pulldowns
3x12

Alt DB Curl 8 rep - Cable Curl 10 rep Superset
3 Rounds
richardduceIcon...02-09-2019 @ 16:26 
Member 691, 720 posts
02.09.19 Works Gym

Upper Mobilisation

Bench Press (Touch n Go)
Bar 2x5
50kg x3
60kg x3
70kg x3
82.5kg x10
82.5kg x10

Dumbell Row
3x10

Pulldown
3x10

Pushdown
2x15
1x12

EZ Bar Curl
3x10

Wattbike
42 mins
richardduceIcon...04-09-2019 @ 20:56 
Member 691, 720 posts
04.09.19.Thornes Park Athletic Track

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
70kg x3
82kg x3
94kg x3
94kg x3
94kg x3

CGBP (Touch n Go)
85kg x5
85kg x5

Hammer Strength Low Row
4x10
1x15

Bent Laterals
3x12

Pushdown
2x20

Wattbike
15 minutes
richardduceIcon...06-09-2019 @ 14:22 
Member 691, 720 posts
06.09.19 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

Pulldown (Low Row Bar)
5x8

Facepull
3x12

Pushdown
3x8

Alt DB Curl
3x8
richardduceIcon...09-09-2019 @ 16:27 
Member 691, 720 posts
09.09.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
70kg x3
80kg x3
87.5kg x1
96kg x3
96kg x3
96kg x3

CGBP (Touch n Go)
87.5kg x5
87.5kg x5

Low Row
5x10

EZ Bar Curl
3x12

Watt Bike
46 Mins
richardduceIcon...13-09-2019 @ 19:52 
Member 691, 720 posts
13.09.19 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
87.5kg x5
87.5kg x5

Pulldown
4x10

DB Row
3x8

Push Down
3x12

Alt DB Curl 10 rep into Cable Curl 10 rep
2 rounds
richardduceIcon...16-09-2019 @ 14:23 
Member 691, 720 posts
16.09.19 Works Gym

Upper Mobilisation

Paused Bench Press (3+ second pauses)
Bar 2x3
50kg x3
60kg x3
70kg x3
80kg x3
80kg x3
80kg x3
80kg x3

CGBP (Touch n Go)
80kg x8
80kg x8

Low Row
5x8

Pulldown
3x12

EZ Bar Curl
3x12

Wattbike
50 mins

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