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Benmacs Training Journal

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BenMac		...	09-07-2015 @ 07:02
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Thursday 9th July Deads 5 x 60kgs 2 x 60kgs 2 x 100kgs 2 x 120kgs 2 x 140kgs 2 x 160kgs 2 x 180kgs 2 x 180kgs Bench 5 x 60kgs 3 x 70kgs 3 x 80kgs 4 x 100kgs 4 x 100kgs 2 x 100kgs Squat 5 x 60kgs 2 x 100kgs 2 x 120kgs 2 x 135kgs 2 x 135kgs
BenMac		...	10-07-2015 @ 06:37
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Friday July 10th Strict Press Bar 5 x 50kgs 2 x 60kgs 2 x 72.5kgs 2 x 72.5kgs 2 x 72.5kgs 2 x 72.5kgs 2 x 72.5kgs 2 x 72.5kgs Seated DB Press 8 x 22.5kgs 6 x 22.5kgs - delt said no Face Pulls / Dislocations 4 x 20 x 20kgs / Broomstick Abs
BenMac		...	12-07-2015 @ 14:17
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Post Edited: 29.07.2015 @ 06:58 AM by BenMac Sunday 12th July 500m Row - 1.31.5 PB WG Lat PD - 5 x 10 x 54kgs NG Low Row - 5 x 10 x 56kgs DB Flye - 5 x 10 x 10kgs Face Pulls / Shoulder Dislocations - 4 x 20 x 20kgs / Broomstick Cable Tricep PD - 5 x 10 x 40kgs Cable Bicep Curl - 5 x 10 x 40kgs Ab wheel - 2 x 10 Floor Wipers - 2 x 10 Plank - 1 min
BenMac		...	13-07-2015 @ 07:17
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Monday 13th July Deads 5 x 60kgs 2 x 110kgs 1 x 130kgs 1 x 150kgs 1 x 170kgs 1 x 190kgs 1 x 190kgs 1 x 190kgs Squats 5 x 60kgs 1 x 100kgs 1 x 120kgs 2 x 142.5kgs 2 x 142.5kgs Plank - 1 min
BenMac		...	27-07-2015 @ 17:08
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Shortly after the above workout Mrs Macs waters broke and after a lengthy and at times traumatic labour we welcomed a gorgeous baby girl into the world on the Thursday! First post-baby session today Monday 27th July Deads 3 x 60kgs 3 x 100kgs 3 x 150kgs 6 x 160kgs 5 x 160kgs 4 x 160kgs Bench 3 x 60kgs 3 x 80kgs 1 x 105kgs 5 x 90kgs 5 x 90kgs 5 x 90kgs 5 x 90kgs Squats 5 x 60kgs 2 x 80kgs 2 x 100kgs 2 x 132.5kgs - misload 2 x 127.5kgs 2 x 127.5kgs
BenMac		...	29-07-2015 @ 07:00
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Wednesday 29th July 1000m Row - 3.31.9 WG Lat PD - 5 x 10 x 54kgs NG Low Row - 5 x 10 x 56kgs DB Flye - 5 x 10 x 10kgs Shoulder Dislocations - 5 x 12 secs x Broomstick Cable Tricep PD - 5 x 10 x 40kgs Cable Bicep Curl - 5 x 10 x 40kgs Ab wheel - 2 x 10
BenMac		...	30-07-2015 @ 06:51
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Thursday 30th June Deads 6 x 60kgs 3 x 100kgs 3 x 140kgs 5 x 160kgs 5 x 160kgs Squats Bar 3 x 60kgs 3 x 80kgs 3 x 100kgs 4 x 120kgs 4 x 120kgs 4 x 120kgs 21's 20kgs - 2 sets
BenMac		...	31-07-2015 @ 06:28
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Post Edited: 31.07.2015 @ 06:30 AM by BenMac Friday 31st July Concept II Row 500m - 1.36.8 - Started off way too slow. DT WOD - Scaled down 50kgs - 15mins 21secs Bicep Curls 10kgs strict / 17.5kgs far from strict 1 set of 21's with Oly Bar
BenMac		...	01-08-2015 @ 11:48
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Saturday 1st August Deads 5 x 60kgs 5 x 60kgs 3 x 100kgs 3 x 140kgs 8 x 160kgs Squat Bar 5 x 60kgs 3 x 100kgs 6 x 120kgs 6 x 120kgs 6 x 120kgs 6 x 120kgs
BenMac		...	01-08-2015 @ 15:43
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Weekly Summary Squats - 42 reps @ 80% Bench - 20 reps @ 80% Deadlifts - 33 reps @ 80% Hypertrophy - One session Cardio - 1 x 1000m row, 1 x 500m row, 1 x WOD
BenMac		...	03-08-2015 @ 07:58
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Monday 3rd August Squat 5 x 60kgs 5 x 60kgs 3 x 100kgs 3 x 110kgs 4 x 127.5kgs 4 x 127.5kgs Bench 5 x 60kgs 3 x 70kgs 3 x 80kgs 3 x 90kgs 1 x 105kgs 5 x 95kgs 5 x 95kgs 5 x 95kgs 5 x 95kgs Deadlift 5 x 60kgs 3 x 100kgs 1 x 140kgs 4 x 170kgs 4 x 170kgs
BenMac		...	04-08-2015 @ 20:42
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Tuesday 4th August Circuits - 1hr
deleted2_20210523		...	04-08-2015 @ 20:54
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215 502.5 kgs @ 91.6kgs UnEq	deleted
BenMac		...	04-08-2015 @ 22:07
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	kirkynick said:Congratulations on the baby girl, Ben What's she called? Thanks Nick! Sylvie.
BenMac		...	05-08-2015 @ 06:26
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Wednesday 5th August WG Lat PD - 5 x 10 x 54kgs NG Low Row - 5 x 10 x 56kgs DB Flyes - 5 x 10 x 12.5kgs Shoulder Dislocations - 5 x 12secs x broomstick Tricep Rope PD - 5 x 10 x 45kgs Bicep Rope Curls - 5 x 10 x 45kgs

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