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DomRedshawIcon...14-07-2017 @ 11:34 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
Front squat
22 x 8
42 x 8
62 x 8
72 x 8

deadlift
42 x 8
72 x 8
92 x 8
102 x 8

inc row
25's x 15 x 4

bb curl
32 x 15, 15, 12
DomRedshawIcon...17-07-2017 @ 11:42 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
bw 76.9

cgbp
32 x 15
62 x 8
80 x 10
80 x 8, 8, 8

all comfy 2+ reps in tank per set

seated OHP Dumbells
25's x 12, 10, 10, 12

oh tri ext (+ band pull aparts inbetween)
22 x 20, 15, 15, 15

circuit
front fly raise thingy x 15
rear fly x 15
press up x 20
face pull x 20

x 3 sets
DomRedshawIcon...18-07-2017 @ 11:52 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
squat
42 x 12
72 x 8
92 x 3
112 x 1
122 x 1
130 x 1
102 x 8
85 x 12
85 x 12
85 x 12

db inc row
25's x 15, 14, 14, 14, 14, 14
DomRedshawIcon...20-07-2017 @ 11:40 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
bw 77.1

seated press
12 x 12
32 x 10
52 x 8
60 x 10
60 x 8, 8, 8


feet up bench
42 x 10
62 x 10
70 x 12, 12, 12, 12

tri oh ext
22 x 20, 15, 15, 15

circuit
rear fly x 20
press up x 20
face pull x 20

x 3
DomRedshawIcon...21-07-2017 @ 12:05 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
front squat
42 x 8, 8
62 x 8
75 x 8

deadlift
42 x 8
72 x 8
92 x 8
112 x 10

db inc row
25's x 15 x 4

bb curl
35 x 15 x 3
DomRedshawIcon...24-07-2017 @ 11:12 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
cgbp
12 x 12
42 x 10
62 x 8
82 x 3
92 x 1
102.5 x 2

82.5 x 10
82.5 x 8,8,8

seated db ohp
25's x 12, 12, 12, 12

rearfly x 50

face pull x 50
DomRedshawIcon...28-07-2017 @ 11:48 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
missed last few days, slept on bad hip mon night so tues morn it ached so left squats til today.

front squat
12 x 10
42 x 8
62 x 5
77 x 8

squat
65 x 8
80 x 5
95 x 5
110 x 1 paused
125 x 1 paused
137 x 1 paused
107 x 8

deadlift
72 x 8, 8
92 x 3
107 x 3
122 x 10

wanted to make sure i got all 3 lifts with top sets in this week so cut out volume on squats
DomRedshawIcon...31-07-2017 @ 12:18 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
seated press
12, 42, 52kg warm ups
62.5 x 10, 10, 10, 10

feet up bench
42, 62,
72 x 12, 12, 12, 12

tri oh ext
22 x 20, 15, 15, 15
DomRedshawIcon...01-08-2017 @ 12:02 
Avatar
Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
squat
42 x 10
62 x 10
82 x 10
92 x 10 x 4 or 5 sets (lost count)

bb row
62 x 15 x 4

inc db row
25's x 10 x 4
DomRedshawIcon...03-08-2017 @ 12:27 
Avatar
Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
cgbp
12 x 12
42 x 10
62 x 8
82 x 5
100 x 1 long pause
110 x 1 long pause

87.5 x 8
82.5 x 8,8,8

seated db ohp
25's x 15, 12, 12, 12

tri oh ext
22 x 20, 15, 15

circuit
rear fly x 20
press up x 20
face pull x 20

2nd + 3rd set x 15 reps each
DomRedshawIcon...05-08-2017 @ 07:43 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
yesterday

front squat
12 x 12
42 x 8
62 x 8
82 x 8

deadlift
42 x 6
72 x 5
92 x 4
112 x 3
132 x 2
152 x 5

db inc row
25's x 12 x 5

bb curl
32 x 12 x 5
DomRedshawIcon...07-08-2017 @ 12:01 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
deload week

seated ohp
12 x 12
32 x 10
47 x 8
57 x 6

cgbp feet up
42 x 10
62 x 8
75 x 8

press up x 35

rear fly x 35
DomRedshawIcon...10-08-2017 @ 11:20 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
lower deload

front squat
12 x 8
42 x 6
62 x 6

squat
50 x 6
70 x 6
90 x 6

deadlift
50 x 5
70 x 5
90 x 5

bb row
50 x 20, 15, 15

bb curl
40 x 10 + 30 x 10 + 20 x 20 dropsets
DomRedshawIcon...14-08-2017 @ 12:28 
Avatar
Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
cgbp
12 x 20
42 x 8
62 x 8
82.5 x 8 x 4

dislocates/pull aparts between sets

seated db ohp
25's x 15, 15, 13, 11

circuits
tris x 20
rear fly x 20
press up x 20
face pulls x 20

x 3
DomRedshawIcon...15-08-2017 @ 12:21 
Avatar
Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
bw 77.4

squat
12 x 10
42 x 10
62 x 5
82 x 5
95 x 10, 10, 10

bb row
62 x 5
75 x 10 x 3

db inc row
25's x 10 x 3

bb curl
42 x 10 x 3

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