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Richards Training

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richardduceIcon...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
richardduceIcon...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
richardduceIcon...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
richardduceIcon...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
richardduceIcon...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
richardduceIcon...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
richardduceIcon...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
richardduceIcon...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
richardduceIcon...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
richardduceIcon...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
richardduceIcon...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
richardduceIcon...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
richardduceIcon...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
richardduceIcon...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
richardduceIcon...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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