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Richards Training

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richardduce		...	18-09-2019 @ 11:40
Member 691, 720 posts	17.09.19 Thornes Park Athletic Track Upper Mobilisation Bench Press (Touch n Go) Bar 2x5 50kg x3 60kg x3 70kg x3 80kg x3 90kg x5 90kg x5 90kg x5 90kg x5 90kg x5 Hammer Strength Low Row 4x10 Wattbike 25 minutes

richardduce		...	20-09-2019 @ 14:22
Member 691, 720 posts	20.09.19 Works Gym Upper Mobilisation Paused Bench Press (3+ second pauses) Bar 2x3 50kg x3 60kg x3 71kg x3 82.5kg x3 82.5kg x3 82.5kg x3 82.5kg x3 CGBP (Touch n Go) 82.5kg x8 1 Arm Pulldown 3x10 DB Row 3x8 Pushdown 2x15 Alt DB Curl 10 rep - Cable Curl 10 rep Mix Up 4 sets total

richardduce		...	23-09-2019 @ 14:58
Member 691, 720 posts	23.09.19 Works Gym Upper Mobilisation Bench Press (Touch n Go) Bar 2x5 50kg x3 60kg x3 70kg x3 81kg x3 92.5kg x5 92.5kg x5 92.5kg x5 92.5kg x5 92.5kg x5 Low Row 4x12 Pulldown 3x12 EZ Bar Curl 12,12,10 Wattbike 40 mins

richardduce		...	27-09-2019 @ 14:19
Member 691, 720 posts	27.09.19 Works Gym Upper Mobilisation Paused Bench Press (3+ second pauses) Bar 2x3 50kg x1 60kg x1 70kg x1 80kg x1 90kg x1 95kg x1 85kg x3 85kg x3 85kg x3 85kg x3 CGBP (Touch n Go) 85kg x8 Low Row 5x10 Facepull 2x10 Alt DB Curl 10 rep - Pushdown 10 rep Superset 3 rounds

richardduce		...	30-09-2019 @ 14:16
Member 691, 720 posts	30.09.19 Works Gym Upper Mobilisation Bench Press (Touch n Go) Bar 2x5 50kg x3 60kg x3 70kg x3 82.5kg x3 95kg x5 95kg x5 95kg x5 95kg x5 Pulldown (Low Row Bar) 6x10 Bent Laterals 3x10 EZ Bar 10 rep - Cable Curl 10 rep Superset 2 rounds

richardduce		...	04-10-2019 @ 19:55
Member 691, 720 posts	04.10.19 Works Gym Upper Mobilisation Paused Bench Press (3+ second pauses) Bar 2x3 50kg x1 60kg x1 70kg x1 80kg x1 87.5kg x1 97.5kg x1 87.5kg x3 87.5kg x3 87.5kg x3 87.5kg x3 CGBP (Touch n Go) 80kg x8 Low Row 5x8 Pulldowns 2x15 Facepulls 3x12 Pushdown 12 rep - EZ Bar Curl 10 rep Superset 3 rounds Cable Curl 1x15

richardduce		...	07-10-2019 @ 18:50
Member 691, 720 posts	07.10.19 Works Gym Upper Mobilisation CGBP (Touch n Go) Bar 2x3 50kg x3 60kg x3 70kg x3 80kg x3 87.5kg x3 87.5kg x3 87.5kg x3 87.5kg x3 87.5kg x3 Bench Press (Touch n Go) 80kg x10 80kg x10 Pulldown 4x10 Low Row 2x15 Alt DB Curl 3x8 Wattnike 49 mins

richardduce		...	11-10-2019 @ 14:31
Member 691, 720 posts	11.10.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x3 55kg x3 65kg x3 75kg x3 85kg x5 85kg x5 85kg x5 85kg x5 Low Row 4x12 DB Row 3x10 Pushdown 3x10 EZ Bar Curl 10,8,8

richardduce		...	14-10-2019 @ 14:34
Member 691, 720 posts	14.10.19 Works Gym Upper Mobilisation CGBP (Touch n Go) Bar 2x3 50kg x3 60kg x3 70kg x3 80kg x3 90kg x3 90kg x3 90kg x3 90kg x3 Bench Press (Touch n Go) 82.5kg x10 Pulldown (Low Row Bar) 4x10 Facepulls 3x12 Alt Db Curl - Cable Curl Mix Up Wattbike 42 mins

richardduce		...	18-10-2019 @ 13:58
Member 691, 720 posts	18.10.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x3 50kg x3 60kg x3 70kg x3 80kg x3 87.5kg x5 87.5kg x5 87.5kg x5 87.5kg x5 Low Row 5x8 Pushdowns 4x12 EZ Curl 3x12 Wattbike 41 mins

richardduce		...	22-10-2019 @ 09:58
Member 691, 720 posts	21.10.19 Works Gym Upper Mobilisation CGBP (Touch n Go) Bar 2x5 50kg x3 60kg x3 70kg x3 82.5kg x3 92.5kg x3 92.5kg x3 92.5kg x3 92.5kg x3 Bench Press (Touch n Go) 82.5kg x10 Pulldowns 4x10 Pushdown 3x15 Alt Db Curl 3x plenty

richardduce		...	25-10-2019 @ 14:55
Member 691, 720 posts	25.10.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 60kg x3 70kg x3 80kg x3 90kg x5 90kg x5 90kg x5 90kg x5 Low Row 4x10 Pulldowns 2x15 Rope Pushdown 4x10 EX Curl 3x12

richardduce		...	28-10-2019 @ 22:02
Member 691, 720 posts	28.10.19 Works Gym AM Upper Mobilisation CGBP (Touch n Go) Bar 2x5 50kg x3 60kg x3 70kg x3 80kg x3 87.5kg x3 96kg x3 96kg x3 96kg x3 96kg x3 80kg x10 Wattbike 50 mins ish PM Low Row Bar Pulldowns 1x15 3x10 DB Row 3x10 Facepulls 3x12 Pushdowns 3x10 Alt DB Curl 3x8 Cable Curl 2x12

richardduce		...	01-11-2019 @ 12:29
Member 691, 720 posts	01.11.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 60kg x3 70kg x3 80kg x5 80kg x5 80kg x5 80kg x5 End of hard block so took it steady Pushdown 4x10

richardduce		...	04-11-2019 @ 15:25
Member 691, 720 posts	04.11.19 Works Gym Upper Mobilisation Bench Press (Touch n Go) Bar 2x8 50kg x3 60kg x3 70kg x3 80kg x10 80kg x10 Low Row 4x10 Pushdown 4x12 Wattbike 46 mins

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