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Richards Training

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richardduce		...	01-03-2019 @ 20:54
Member 691, 720 posts	01.03.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 60kg x3 70kg x3 82.5kg x3 82.5kg x3 82.5kg x3 82.5kg x3 Had a better, more solid set up today and it showed! CGBP (Touch n Go) 72.5kg x10 Pulldowns 3x10 Pushdown/Oly Bar Curl Superset 3 rounds
richardduce		...	04-03-2019 @ 15:21
Member 691, 720 posts	04.03.19 Works Gym Upper Mobilisation Bench Press (Touch n Go) Bar 2x5 50kg x3 60kg x3 60kg x3 70kg x3 80kg x8 80kg x8 Deadlift (Beltless) 60kg x3 60kg x3 80kg x3 100kg x3 115kg x3 132.5kg x5 132.5kg x5 Low Row 5x10 Alt DB Curl 3x8 Wattbike 51 mins
richardduce		...	07-03-2019 @ 14:16
Member 691, 720 posts	07.03.19 Works Gym Lower Mobilisation Back Squat (Beltless) BW 2x10 60kg x3 60kg x3 70kg x3 80kg x3 90kg x3 100kg x3 110kg x5 110kg x5 Speed Pulls 92.5kg x8 singles Bent Row 3x8 Back Extension BW x10 +10kg x10 +10kg x10 Wattbike 38 mins
richardduce		...	08-03-2019 @ 21:07
Member 691, 720 posts	08.03.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 60kg x3 72.5kg x3 85kg x3 85kg x3 85kg x3 85kg x3 CGBP (Touch n Go) 75kg x10 Pulldown (Low Row Bar Grip) 3x12 Pushdown 3x10 EZ Bar Curl 3x8
richardduce		...	11-03-2019 @ 14:04
Member 691, 720 posts	Post Edited: 11.03.2019 @ 14:05 PM by richardduce 11.03.19 Works Gym Upper Mobilisation Bench Press (Touch n Go) Bar 2x5 50kg x3 60kg x3 70kg x3 77.5kg x3 82.5kg x8 82.5kg x8 Ballista Bench Press 82.5kg x10 Deadlift (Beltless) 60kg x3 60kg x3 80kg x3 105kg x3 120kg x3 137.5kg x5 137.5kg x5 Low Row 4x10 Alt DB Curl 8, 8, 6 Wattbike 39 mins
richardduce		...	14-03-2019 @ 20:20
Member 691, 720 posts	14.03.19 Works Gym Lower Mobilisation Back Squat (Beltless) BW x10 Bar 2x5 60kg x3 60kg x3 70kg x3 80kg x3 90kg x3 100kg x3 112.5kg x5 112.5kg x5 Speed Pulls 92.5kg x 7 singles Bent Row 4x5 Wattbike 47 mins
richardduce		...	15-03-2019 @ 21:18
Member 691, 720 posts	15.03.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 60kg x3 70kg x3 80kg x1 87.5kg x3 87.5kg x3 87.5kg x3 87.5kg x3 CGBP (Touch n Go) 75kg x10 Pulldowns 3x10 Facepull/Oly Bar Curl Superset 3 rounds
richardduce		...	18-03-2019 @ 14:18
Member 691, 720 posts	18.03.19 Works Gym Upper Mobilisation Ballista Bench Press (Touch n Go) Bar 2x5 60kg x3 60kg x3 70kg x3 80kg x3 90kg x5 90kg x5 90kg x5 Bench Press (Touch n Go) 80kg x8 Deadlift (Beltless) 60kg x3 60kg x3 80kg x3 100kg x3 120kg x3 143.5kg x5 143.5kg x5 Low Row 5x10 Alt DB Curl 2x8 Concentration Curl 1x12 Wattbike 45 mins
richardduce		...	21-03-2019 @ 07:44
Member 691, 720 posts	20.03.19 Works Gym Lower Mobilisation Back Squat (Beltless) BW 1x10 Bar 2x5 60kg x3 60kg x3 80kg x1 92.5kg x1 105kg x1 117.5kg x6 Singles 105kg x5 Should have Deloaded. Painful. Speed Deads 92.5 kg x7 singles Bent row 3x8 Wattbike 42 mins
richardduce		...	22-03-2019 @ 21:26
Member 691, 720 posts	22.03.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 60kg x3 65kg x1 73.5kg x8 73.5kg x8 CGBP (Touch n Go) 75kg x10 Pulldowns (Low Row Grip) 4x10 Pushdowns 3x15 Oly Bar Curl 10,8,8
richardduce		...	25-03-2019 @ 15:47
Member 691, 720 posts	Post Edited: 25.03.2019 @ 15:48 PM by richardduce 25.03.19 Works Gym Upper Mobilisation Ballista Bench Press (Touch n Go) Bar 2x5 60kg x3 70kg x3 81kg x3 92.5kg x5 92.5kg x5 92.5kg x5 Bench Press (Touch n Go) 82.5kg x8 Deadlift (Beltless) 60kg x3 60kg x3 80kg x3 100kg x3 125kg x5 Low Row 4x10 Back Ext BW 2x10 Alt DB Curl 8, 8, 10 Wattbike 45 mins
richardduce		...	28-03-2019 @ 21:50
Member 691, 720 posts	28.03.19 Works Gym Lower Mobilisation Back Squat (Beltless) BW 2x10 Bar 2x5 60kg x3 60kg x3 72.5kg x5 85kg x8 These are not agreeing with me at all Speed Pulls 92.5 x 8 singles Pendlay Row 3x8 Facepulls 3x10 Wattbike 50 mins
richardduce		...	29-03-2019 @ 21:24
Member 691, 720 posts	29.03.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 60kg x3 67.5kg x3 75kg x8 75kg x8 CGBP (Touch n Go) 80kg x5 80kg x5 Pulldown - Low Row 60 reps Pushdown - Oly Bar Curl Superset 3 rounds of 10 reps each exercise
richardduce		...	01-04-2019 @ 17:12
Member 691, 720 posts	01.04.19 Works Gym Upper Mobilisation Ballista Bench Press (Touch n Go) Bar 2x5 60kg x3 60kg x3 70kg x3 82.5kg x3 95kg x5 95kg x5 95kg x5 Bench Press (Touch n Go) 85kg x8 Deadlift (Beltless) 60kg x3 60kg x3 80kg x3 100kg x3 115kg x3 132.5kg x3 132.5kg x3 132.5kg x3 Pulldown (Low Row Bar) 4x10 Back Ext BW 3x10 Alt DB Curl 8,8 Concentration Curl 1x10 Wattbike 50 mins
richardduce		...	05-04-2019 @ 14:28
Member 691, 720 posts	05.04.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 60kg x3 70kg x3 77.5kg x8 77.5kg x8 CGBP (Touch n Go) 82.5kg x5 82.5kg x5 Low Row 5x8 Pulldown 3x12 Pushdown 12 reps - Oly Bar Curl 8 reps Superset 3 rounds

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