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jon1234

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jon1234Icon...17-06-2019 @ 02:21 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 2 day 2

6 x 2 x 82.5%

squat
6 x 2 @175
jon1234Icon...19-06-2019 @ 05:06 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 2 day 3

6 x 2 x 82.5%

trap dead
6 x 2 @175

fatgrip curls
6 x 10

concentration curls 6 x 10 @20

bench
3 x 2 @120
jon1234Icon...25-06-2019 @ 01:36 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 3 day 1

3 x 2 x 85%

squat
3 x 2 @180

bench
3 x 2 @125

concentration curls 6 x 10 @20
jon1234Icon...25-06-2019 @ 02:57 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 3 day 1

3 x 2 x 85%

trap dead
3 x 2 @180

bench
3 x 2 @125

concentration curls 6 x 10 @20
jon1234Icon...27-06-2019 @ 01:15 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 3 day 3

3 x 2 x 85%

trap dead
3 x 2 @180

bench
3 x 2 @125

concentration curls 6 x 10 @20
jon1234Icon...03-07-2019 @ 02:02 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 3 wk 1 day 1

6 x 3 @ 70%

Squat
6 x 3 @145

concentration curls 6 x 10 @20
jon1234Icon...04-07-2019 @ 01:31 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 3 wk 1 day 2

6 x 3 @ 70%

trap dead
6 x 3 @145

ez bar curls 6 x 10 @20

rev band hammer curls 6 x 10

ohp
6 x 3 @60
jon1234Icon...09-07-2019 @ 03:56 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Post Edited: 09.07.2019 @ 03:56 AM by jon1234
wave 3 wk 1 day 3

6 x 3 @ 70%

squat
6 x 3 @145

ez bar curls 6 x 10 @20

rev band hammer curls 6 x 10
jon1234Icon...12-07-2019 @ 02:40 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 3 wk 1 day 4

6 x 3 @ 70%

bench
6 x 3 @105

1armed plate bench rows
6 x 15 @20

ez bar curls 6 x 10 @20

rev band hammer curls 6 x 10
jon1234Icon...15-07-2019 @ 04:31 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 1 day 1

4 x 5 @ 75%

bench
4 x 4 @110 failing all over the shop needs more volume

4 x 15 bench flys @10

ez bar fatgrip curls
4 x 10 @30

squat
4 x 5 @152.5

rev band hammer curls 4 x 10

not been consistant at all recently think ill start a more basic program maybe with more volume before switching back to this.
jon1234Icon...16-07-2019 @ 01:59 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 1 day 2

4 x 5 @ 75%

squat
4 x 5 @152.5

ohp
4 x 15

ez bar curls 4 x 10 @30

rev band hammer curls 4 x 10
jon1234Icon...17-07-2019 @ 10:44 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 1 day 3

4 x 5 @ 75%

trap dead
4 x 5 @152.5

one arm rows
4 x 10 @20

bench
4 x 5 @110

ohp
4 x 8 @40

concentration curls
4 x 10 @20
jon1234Icon...18-07-2019 @ 11:32 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 1 day 4

bench
4 x 5 @100

concentration curls
4 x 10 @20

trap dead
4 x 10 @100

squat
4 x 5 @152.5

4 x 15 @10kg plate flys
jon1234Icon...23-07-2019 @ 03:10 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 2 day 1

5 x 4 @ 77.5%

bench
5 x 4 @110

5 x 10 rows per arm @20

squat
5 x 4 @155

concentration curl
5 x 10 per arm @20
jon1234Icon...25-07-2019 @ 01:52 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 2 day 2

5 x 4 @ 77.5%

bench
5 x 4 @110

trap dead
5 x 4 @155

rev band hammer curls 4 x 10

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