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Richards Training

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richardduce		...	31-05-2019 @ 14:45
Member 691, 720 posts	31.05.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 60kg x3 72.5kg x3 85kg x5 85kg x5 85kg x5 Pulldown (Low Row Bar) 4x12 Low Row 3x10 Pushdown 10 rep - Oly Bar Curl 10 rep Superset 3 Rounds
richardduce		...	03-06-2019 @ 14:27
Member 691, 720 posts	03.06.19 Works Gym Upper Mobilisation CGBP (Touch n Go) Bar 2x5 50kg x3 60kg x3 70kg x3 77.5kg x10 77.5kg x10 Low Row & Face Pull Mix Up 72 Reps total Alt DB Curl 3x8 Wattbike 51 Mins
richardduce		...	07-06-2019 @ 13:41
Member 691, 720 posts	07.06.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 60kg x3 70kg x3 77.5kg x3 87.5kg x5 87.5kg x5 87.5kg x4 Pulldown (A mix of rope and low row bar) 6x12 Pushdown 8 rep - Oly Bar Curl 8 rep Superset 3 Rounds
richardduce		...	10-06-2019 @ 14:25
Member 691, 720 posts	10.06.19 Works Gym Upper Mobilisation CGBP (Touch n Go) Bar 2x5 50kg x3 60kg x3 70kg x3 80kg x10 Ballista Bench Press (Touch n Go) 90kg x10 Pulldown 4x12 Bent Laterals 3x12 Alt DB curl 3x12 Wattbike 40 Mins
richardduce		...	14-06-2019 @ 17:15
Member 691, 720 posts	14.06.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 60kg x3 70kg x10 70kg x10 Bent Barbell Row 60kg x8 70kg x8 80kg x8 Low Row 4x12 Pushdown 15 rep - Oly Bar Curl 15 rep Superset 3 Rounds
richardduce		...	17-06-2019 @ 16:45
Member 691, 720 posts	17.06.19 Works Gym Upper Mobilisation Bench Press (Touch n Go) Bar 2x5 50kg x3 60kg x3 70kg x3 82.5kg x8 82.5kg x8 Pulldown (Low row Bar) 4x12 Face Pulls 3x12 Alt DB Curl 3x8 Cable Curl 1x15 Wattbike 42 Mins
richardduce		...	21-06-2019 @ 14:30
Member 691, 720 posts	21.06.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 60kg x3 65kg x3 72.5kg x10 72.5kg x10 CGBP (Touch n Go) 80kg x8 Low Row 4x12 One Arm Pulldown 3x12 Push Down 15 rep - Oly Bar Curl 8 rep Superset 3 Rounds
richardduce		...	26-06-2019 @ 13:24
Member 691, 720 posts	24. 06.19. Works Gym Upper Mobilisation Bench Press (Touch n Go) Bar 2x5 50kg x3 60kg x3 72.5kg x3 85kg x5 85kg x5 85kg x5 85kg x5 85kg x5 70kg x10 Pulldowns 4x12 Alt Db Curl 3x12
richardduce		...	28-06-2019 @ 13:59
Member 691, 720 posts	28.06.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 60kg x3 70kg x3 75kg x10 75kg x10 1 Arm Pulldowns 3x12 Low Row 3x12 Pushdowns 3x12 EZ Bar Curl 3x12 Cable Curl 1x15
richardduce		...	01-07-2019 @ 16:14
Member 691, 720 posts	01.07.19 Works Gym Upper Mobilisation Bench Press (Touch n Go) Bar 2x5 50kg x3 60kg x3 70kg x3 80kg x3 87.5kg x5 87.5kg x5 87.5kg x5 CGBP (Touch n Go) 75kg x10 Low Row 2x12 1x15 Pulldowns (Low Row Bar) 4x12 Alt DB Curl 3x8 Wattbike 46 Mins
richardduce		...	05-07-2019 @ 12:37
Member 691, 720 posts	05.07.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 60kg x3 70kg x3 77.5kg x10 77.5kg x10 1 Arm Pulldown 12,12,10,15 Pushdown 15 rep - EZ Bar Curl 8 rep Superset 3 Rounds
richardduce		...	10-07-2019 @ 08:18
Member 691, 720 posts	08.07.19. Works Gym Upper Mobilisation Bench Press (Touch n Go) Bar 2x5 50kg x3 60kg 2x3 70kg x3 80kg x3 90kg x5 90kg x5 90kg x5 CGBP (Touch n Go) 75kg x10 Low Row 4x12 Pulldowns 3x12 Alt Db Curl 12,10,12
richardduce		...	12-07-2019 @ 14:07
Member 691, 720 posts	Post Edited: 12.07.2019 @ 14:07 PM by richardduce 12.07.19. Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 50kg x3 60kg x3 70kg x3 80kg x10 80kg x10 only just made the last one! 1 Arm Pulldowns 12 rep - Pushdown 15 rep Superset 3 Rounds Wattbike 36 mins
richardduce		...	15-07-2019 @ 21:04
Member 691, 720 posts	15.07.19 Works Gym Upper Mobilisation Ballista Bench Press (Touch n Go) Bar 2x5 60kg x3 60kg x3 70kg x3 80kg x3 90kg x8 90kg x8 CGBP (Touch n Go) 75kg x10 Pulldowns 4x10 Alt DB Curl 8,6,12
richardduce		...	22-07-2019 @ 14:17
Member 691, 720 posts	19.07.19 Works Gym Upper Mobilisation Bench Press (Touch n Go) Bar 2x5 50kg x3 60kg x3 70kg x3 80kg x10 80kg x10 Pulldown & Low Row Mix Up 60 Reps Total Pushdown 15 rep - EZ Bar Curl 10 rep Superset 3 Rounds 22.07.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 60kg x3 70kg x3 80kg x3 90kg x3 90kg x3 90kg x3 CGBP (Touch n Go) 80kg x10 1 Arm Pulldowns 4x10 Alt DB Curl - Cable Curl Mix Up 40 Reps Total Wattbike 40 Mins

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