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Richards Training

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richardduceIcon...31-01-2020 @ 14:25 
Member 691, 720 posts
31.01.20 Viking Strength Gym, Ossett

General Mobilisation

Deadlift (Beltless)
70kg x5
70kg x5
100kg x3
120kg x3
140kg x5
130kg x5

Low Row
5x Lost Count!!

Pulldown
3x10

DB Row
3x8

Alt DB Curl
4x Lost Count!!

Cable Curl
2x12
richardduceIcon...02-02-2020 @ 13:41 
Member 691, 720 posts
02.02.20 Works Gym

Upper Mobilisation

Football Bar Bench Press (Medium Handles)
Bar x10
41kg x5
51kg x5
61kg x5
71kg x5
76kg x5
76kg x5
76kg x5

Close Handles
61kg x8
61kg x8

Pushdowns
5x15
richardduceIcon...03-02-2020 @ 14:53 
Member 691, 720 posts
03.02.20 Works Gym

General Mobilisation

Safety Bar Squats (Beltless)
Bar 2x5
60kg x3
70kg x3
80kg x3
90kg x3
100kg x6
90kg x8
90kg x8

T Bar Row
5x10

Underhand Pulldowns
4x12

Hyper Extension
BW x10
+10kg x10
+10kg x10

Barbell Curl
1x15
2x10

DB Preacher Curl
3x10
richardduceIcon...05-02-2020 @ 18:10 
Member 691, 720 posts
05.02.20. Works Gym

Upper Mobilisation

Bench Press (medium grip, tng)
Bar 2x8
60kg x5
70kg x5
80kg x3
90kg x5
90kg x5
90kg x5

Incline Dumbells
3x10

Skullcrushers
4x12

Rope Pushdown
3x15

Should not have done the inclines. Shoulder really felt it after the session. If shoulder hurts in a week after doing football press and CGBP then I will ditch the pressing for a while.
richardduceIcon...07-02-2020 @ 21:04 
Member 691, 720 posts
07.02.20 Works Gym

General Mobilisation

Deadlift (Beltless)
70kg x5
70kg x5
100kg x3
115kg x3
132.5kg x6
132.5kg x6

1 Arm Low Row
5x10

Pulldowns
4x10

DB Row
3x8

Alt DB Curl
3x8

Cable Curl
2x15
richardduceIcon...09-02-2020 @ 13:38 
Member 691, 720 posts
09.02.20 Works Gym

Upper Mobilisation

Football Bar Bench Press (TnG)
Bar x10
41kg x5
51kg x5
61kg x5
71kg x5
81kg x5
81kg x5
81kg x5

Rope Pushdown
3x15

1 Arm Pushdown
3x10
richardduceIcon...10-02-2020 @ 14:16 
Member 691, 720 posts
Post Edited: 12.02.2020 @ 12:37 PM by richardduce
10.02.20 Works Gym

General Mobilisation

Safety Bar Squat (Beltless)
Bar x5
61kg x3
71kg x3
81kg x3
91kg x3
102kg x5
102kg x5
102kg x5
102kg x5

T Bar Row
4x10

Pulldown (Low Row Bar)
4x12

Hyperextensions
3x10

EZ Curl
3x10

DB Preachers
1x10
1x8
1x10
richardduceIcon...12-02-2020 @ 12:36 
Member 691, 720 posts
12.02.20 Works Gym

Upper Mobilisation

CGBP (Touch n Go)
Bar 2x8
60kg x5
70kg x5
80kg x3
90kg x5
90kg x5
80kg x8

Skullcrusher
3x10

Pushdown
3x12
richardduceIcon...14-02-2020 @ 14:27 
Member 691, 720 posts
14.02.20 Works Gym

General Mobilisation

Deadlift (Beltless)
70kg x5
70kg x5
100kg x3
120kg x3
142.5kg x3
142.5kg x3
142.5kg x5
Felt really good

Pulldowns
5x10

Low Row
4x12

Rope Pushdown - Alt Db Curl Superset
4 Rounds
richardduceIcon...17-02-2020 @ 14:12 
Member 691, 720 posts
17.02.20 Works Gym

General Mobilisation

Safety Bar Squat (Beltless)
BW 2x5
61kg x3
71kg x3
81kg x3
91kg x3
101kg x3
111kg x5
91kg x10
91kg x10

Leg Press
4x10
richardduceIcon...18-02-2020 @ 12:09 
Member 691, 720 posts
18.02.20 Viking Strength Gym

General Mobilisation

Bent Row
15, 10, 6, 6, 10

Pulldowns
2x12
2x10

1 Arm Low Row
3x10

Low Row
1x15

Rope Pushdown
2x12
2x15

1 Arm Pushdown
3x10

Ez Bar Curl
15, 12, 10

Seated Alt Db Curl
3x10
richardduceIcon...21-02-2020 @ 14:16 
Member 691, 720 posts
21.02.20 Works Gym

General Mobilisation

Deadlift (Beltless)
70kg x5
70kg x5
100kg x3
120kg x3
145kg x4
145kg x3
150kg x5

Speed Pulls
5 singles @ 100kg

Hyperextension
BW x10
10kg x10
15kg x10
15kg x10

Rope Pushdowns
4x15
richardduceIcon...22-02-2020 @ 09:38 
Member 691, 720 posts
22.02.20 Works Gym

General Mobilisation

Pulldowns
5x12

T Bar Row
4x10

Standing Cable Pullover
3x12

Ez Cable Curl
3x15

DB Preachers
3x10
richardduceIcon...24-02-2020 @ 14:47 
Member 691, 720 posts
24.02.20 Works Gym

General Mobilisation

Back Squat (Beltless)
60kg x3
60kg x3
70kg x3
82.5kg x3
95kg x5
95kg x5
95kg x5

Leg Press
4x10

Leg Extension
2x12
richardduceIcon...26-02-2020 @ 19:12 
Member 691, 720 posts
26.02.20 Works Gym

General Mobilisation

Pulldowns (Low Row Bar)
1x15
4x12

Low Row
4x12

Rope Pullover
3x12

Pushdown
1x15
3x10

1 Arm Pushdown
3x10

Oly Bar Curl
3x10

1 Arm Cable Curl
3x10

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