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Rich's Training Journal

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RichG123		...	05-09-2011 @ 08:36
Member 1532, 103 posts SQ 245, BP 147.5, DL 260 652.5 kgs @ 136kgs UnEq	Chest Bench 100kg x 5 reps x 2 sets 100kg x 3 reps x 2 sets 100kg x 2 reps
RichG123		...	13-09-2011 @ 10:18
Member 1532, 103 posts SQ 245, BP 147.5, DL 260 652.5 kgs @ 136kgs UnEq	Chest Bench 100kg x 5 reps x 5 sets Incline Bench 90kg x 5 reps x 3 sets Pec fly machine 200 x 6 reps 215 x 6 reps x 2 sets
RichG123		...	16-09-2011 @ 08:39
Member 1532, 103 posts SQ 245, BP 147.5, DL 260 652.5 kgs @ 136kgs UnEq	Back Deadlift 180kg x 5 reps 200kg x 5 reps x 2 sets Rack pulls 220kg x 5 reps x 2 sets
BigSam		...	16-09-2011 @ 08:43
HORRIBLE MEDLEY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!1 Member 621, 4744 posts SQ 340, BP 220, DL 335 895.0 kgs @ 106kgs Eq	Nice bit of deadlifting bud! you got any comps lined up for next year mate?
RichG123		...	16-09-2011 @ 12:11
Member 1532, 103 posts SQ 245, BP 147.5, DL 260 652.5 kgs @ 136kgs UnEq	hey mate....cheers not feeling at full strength atm was thinking of doing the dumfries novice comp in a weeks time other than that i havnt looked tbh what about you got out planned?
RichG123		...	19-09-2011 @ 08:37
Member 1532, 103 posts SQ 245, BP 147.5, DL 260 652.5 kgs @ 136kgs UnEq	Post Edited: 19.09.2011 @ 08:47 AM by RichG123 Legs Squat 200kg x 5 reps x 2 sets 230kg x 1 rep Leg Press 450kg x 3 reps x 2 sets Leg Extensions cant remember the weight but did 8 reps x 3 sets Calf Raises cant remember the weight but did 15 reps x 3 sets
RichG123		...	27-09-2011 @ 08:39
Member 1532, 103 posts SQ 245, BP 147.5, DL 260 652.5 kgs @ 136kgs UnEq	Chest Bench 130kg x 1 rep 110kg x 3 reps x 5 sets Incline Bench 90kg x 3 reps x 2 sets Machine Pec Flys 255lbs x 3 reps 255lbs x 7 reps
RichG123		...	28-09-2011 @ 09:35
Member 1532, 103 posts SQ 245, BP 147.5, DL 260 652.5 kgs @ 136kgs UnEq	Back Deadlift 230kg x 3 reps 240kg x 1 rep 220kg x 3 reps 230kg x 1 rep x 2 sets
RichG123		...	23-05-2013 @ 12:18
Member 1532, 103 posts SQ 245, BP 147.5, DL 260 652.5 kgs @ 136kgs UnEq	22nd May - Legs Squats 60kg x 6 60kg x 6 100kg x 4 140kg x 4 180kg x 4 215kg x 2 (was meant to do 4 and another set of 215kg but was feeling drained) 125kg x 20 (speed set) Leg Extensions 96lbs x 10 (toes curled back) 96lbs x 10 (toes pointed) 96lbs x 10 (toes curled back) Hamstring curls 72lbs x 10 72lbs x 10 72lbs x 10 Calf Raises 240lbs x 10 240lbs x 10 240lbs x 10
RichG123		...	24-05-2013 @ 09:20
Member 1532, 103 posts SQ 245, BP 147.5, DL 260 652.5 kgs @ 136kgs UnEq	Post Edited: 24.05.2013 @ 09:21 AM by RichG123 23rd May - Shoulders Shoulder Press (Hammer strength machine) 100kg x 10 100kg x 10 90kg x 10 80kg x 10 80kg x 10 Lateral Raises 15kg x 10 15kg x 10 15kg x 10 Front Raises 15kg x 10 15kg x 10 15kg x 10 Rear Delts 45kg x 10 45kg x 10 45kg x 10 (poor form on this set) Upright Rows 25kg x 15 25kg x 15 25kg x 15 30kg x 10 Then finished with some grip work.

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