Rise through the ranks

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93hopkinsonr		...	28-07-2024 @ 18:51
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 28/7/24 - garage Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 135kg x 8 135kg x 8 Neutral wide grip pulldown Big stack 1 down x 5 4 down x 5 6 down x 12 7 down x 12 Seated OHP Bar x 5 60kg x 2 70kg x 1 80kg x 10,10 Face pulls 12,12 Banded external rotations 10,10

93hopkinsonr		...	29-07-2024 @ 21:14
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 29/7/24 - Bionik Low bar squat Bar x 10 Bar x 5 75kg x 5 75kg x 5 105kg x 5 105kg x 3 145kg x 3 185kg x 1 205kg x 6 (beltless pb6) Belt on 205kg x 6 Leg press 90kg x 5 130kg x 5 170kg x 10,10 Seated calf raises 15,15 Adductor machine 10,10,10 6 minutes backwards walk on treadmill

93hopkinsonr		...	01-08-2024 @ 06:15
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 31/7/24 - garage Spoto press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 130kg x 6 130kg x 6 Incline bench Bar x 5 60kg x 2 90kg x 1 105kg x 10 100kg x 10 Inverted row Bw x 8,8 Neutral wide grip pulldown Big stack 1 down x 5 3 down x 5 5 down x 5 7 down x 12,12 Face pulls 12,12

93hopkinsonr		...	01-08-2024 @ 19:05
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 1/8/24 - garage Stiff bar conventional deadlift Bar x 10 Bar x 5 60kg x 5 60kg x 5 100kg x 5 100kg x 3 140kg x 3 Straps on 180kg x 1 195kg x 6 Belt on 195kg x 6 Pendlay row 60kg x 5 100kg x 8 105kg x 8 Behind the back barbell hold a 105kg x 30 seconds 105kg x 30 seconds Hip circle abductions 15,15

93hopkinsonr		...	05-08-2024 @ 10:47
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 4/8/24 - Bionik Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 140kg x 6 140kg x 6 140kg x 6 140kg x 6 Strict press Bar x 5 60kg x 2 67.5kg x 8,8,8 Seated row 30kg x 8 35kg x 8 40kg x 8,8 Lat pulldown 40kg x 10 45kg x 10 50kg x 10,10 Face pulls 12,12

93hopkinsonr		...	05-08-2024 @ 19:33
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 5/8/24 - Bionik Safety bar squat Bar x 10 Bar x 5 75kg x 5 75kg x 5 105kg x 5 105kg x 3 145kg x 3 180kg x 5 Belt on 180kg x 5 180kg x 8 (pb8) 180kg x 5 Quad extension 30kg x 10 35kg x 10 40kg x 10,10 Hamstring curls 25kg x 10 30kg x 10 35kg x 10,10 Seated calf raises 20kg x 12 25kg x 12,12 6 minutes backwards walk on treadmill

93hopkinsonr		...	09-08-2024 @ 06:44
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 8/8/24 - Bionik Sumo deadlift Bar x 10 Bar x 5 70kg x 5 70kg x 5 120kg x 3 120kg x 3 170kg x 1 200kg x 1 - mixed grip Straps on 222.5kg x 6 Belt on 222.5kg x 6 222.5kg x 6 222.5kg x 6 Front squat Bar x 5 60kg x 5 80kg x 5 100kg x 5 Adductors 10,10,10,10 Planks Bw 3 x 30 seconds


93hopkinsonr		...	10-08-2024 @ 06:55
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 9/8/24 - garage Triple paused bench Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 122.5kg x 5 122.5kg x 5 122.5kg x 5 Wide grip pull ups Bw x 6 Lat pulldown Big stack 5 down x 6 7 down x 6 Incline bench Bar x 6 60kg x 2 100kg x 8 107.5kg x 8 Neutral wide grip pulldown Big stack 5 down x 10,10

93hopkinsonr		...	13-08-2024 @ 18:19
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 13/8/24 - Bionik Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 122.5kg x 1 142.5kg x 6 142.5kg x 6 142.5kg x 6 142.5kg x 6 Strict press Bar x 6 60kg x 2 70kg x 8,8,8,8 Seated row 35kg x 8 45kg x 8,8 50kg x 8 Lat pulldown 45kg x 10,10 55kg x 10,10 Tricep pushdowns 10,10,10

93hopkinsonr		...	16-08-2024 @ 16:58
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 15/8/24 - Bionik Low bar squat Bar x 10 Bar x 5 75kg x 5 75kg x 5 105kg x 5 105kg x 3 145kg x 3 185kg x 1 210kg x 3 Notes Left it there. Was supposed to be some 5’s but I got back from Cork through the night and was f**ked haha

93hopkinsonr		...	16-08-2024 @ 17:01
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 16/8/24 - Bionik Conventional deadlift Bar x 10 Bar x 5 70kg x 5 70kg x 5 120kg x 3 120kg x 3 170kg x 1 Straps on 202.5kg x 6 Belt on 202.5kg x 6 202.5kg x 6

93hopkinsonr		...	16-08-2024 @ 18:59
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 16/8/24 - garage Triple paused bench Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 127.5kg x 5 127.5kg x 5 Wide grip pull ups Bw x 6 Bw+5kg x 6 Incline bench press Bar x 5 60kg x 3 100kg x 8 110kg x 8 Neutral wide grip pulldown Big stack 1 down x 5 4 down x 5 6 down x 10,10

93hopkinsonr		...	20-08-2024 @ 05:58
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 19/8/24 - Bionik Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 140kg x 1 146kg x 6 146kg x 6 146kg x 6 146kg x 5 f6 Strict press Bar x 6 60kg x 2 72.5kg x 8,8,8,8 Seated row 40kg x 8 50kg x 8 55kg x 8,8 Lat pulldown 55kg x 10,10 60kg x 10,10

93hopkinsonr		...	20-08-2024 @ 19:21
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 20/8/24 - garage Safety bar squat Bar x 10 Bar x 5 62kg x 5 62kg x 5 102kg x 5 102kg x 3 142kg x 3 182kg x 1 189.5kg x 5 Belt on 189.5kg x 5 189.5kg x 8 (pb8) 189.5kg x 5 Standing calf raises 102kg x 12,12

93hopkinsonr		...	23-08-2024 @ 00:13
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 22/8/24 - garage Triple paused bench Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 132.5kg x 5 132.5kg x 5 132.5kg x 5 Wide grip pull ups Bw x 6 Bw+5kg x 6,6 Incline bench press Bar x 5 60kg x 3 100kg x 1 112.5kg x 8,8 Neutral wide grip pulldown Big stack 1 down x 5 3 down x 5 5 down x 5 7 down x 10,10

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