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jon1234

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jon1234Icon...30-07-2019 @ 02:52 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
gona kick up the volume and try to get some consistency back..

ohps
5x
30,25,40,45,50,55

chins
10,10,10,10,10

bench
10x
70,70,70,70,70

fatgrip curls
5 x 10 @55
jon1234Icon...06-08-2019 @ 03:19 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 1 day 2
trap dead x 5
100,120,130,140,150kg

bench
5 x 10 @90

fatgrips curl
5 x 10 @50
jon1234Icon...13-08-2019 @ 01:29 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 1 day 3
bench
5x @70,80,90,100,105,105

trap dead
5 x 5 @100
jon1234Icon...13-08-2019 @ 06:02 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 1 day 4
trap dead @ 100
5 x 10

squat x 5
60,70,80,100,120,130,140
jon1234Icon...19-08-2019 @ 06:54 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
week 2 day 1
OHP
5 x 40,45,50,55,60,65

fat grip rev curls
5 x 10 @20

5 x 10 chins

Bench
5 x 10 @70

5 x 10 face pulls

5 x 10 concentration curls @20 per arm
jon1234Icon...21-08-2019 @ 02:48 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
week 2 day 2

trap dead
5 x 70,80,90,100,110,120,140,150

chest flys @10 per arm
5 x 10

squat
5 x 10 @100
jon1234Icon...23-08-2019 @ 03:58 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
week 2 day 3

bench 5s and 3s
50,60,70,90,100,110,120

trap rows
5 x 10 @70

ohp
5 x 10 @40
jon1234Icon...26-08-2019 @ 04:09 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
week 3 day 1
OHP x 5
40,45,50,60,70

pullups
5 x 10

bench
5 x 10 @70
jon1234Icon...27-08-2019 @ 03:57 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
week 3 day 2
trap deads
5 x 70,90,110,120,140,160

fatgrips curls
5 x 10

squat
3 x 10 @100
jon1234Icon...29-08-2019 @ 04:01 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
week 3 day 3
bench
5 x
50,60,70,90,100,110,115

trap rows
5 x 10 @90

concentration curls @20
5 x 10 per arm
jon1234Icon...09-09-2019 @ 05:23 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
week 4 day 1
ohp
3 x 5 @40

bench
5 x 10 @70

chins
5 x 10

curls
5 x 10 @40

trap rows
5 x 10 @70
jon1234Iconweek 4 day 212-09-2019 @ 06:24 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
squat
5 x 10 @100

fatgrips curls
5 x 10 @40

trap dead
5s
70,90,110,
jon1234Icon...17-09-2019 @ 05:35 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
week 4 day 3
bench
5s
50,70,90,100,110

trap rows
5 x 5 @70
jon1234Icon...19-09-2019 @ 04:18 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
week 4 day 4
front sq
5s
50,70,80,90,100

trap dead
10s @90

fatgrip curls
10s @50

band hammer curls 10s
jon1234Icon...23-09-2019 @ 02:58 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
week 1 day 1
ohps
5x
30,40,40,50,50,60

chins
10,10,10,10,10

bench
10x
80,80,80,80

band face pulls
4 x 10

fatgrip curls
4 x 10 @55

trap dead @110
4 x 10

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