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jon1234

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jon1234Icon...30-09-2019 @ 04:04 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
week 1 day 2
trap deads
5s
70,90,105,130,137.5,147.5

squats
5 x 10 @90
jon1234Icon...01-10-2019 @ 02:58 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
week 1 day 3
bench
5s
70,90,95,100,105,110

trap bor
5 x 10 @ 90
jon1234Icon...02-10-2019 @ 07:02 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
week 1 day 4
ohp
5 x 10 @50

fat grips curls
5 x 10 @50

conc curls
5 x 10 @20 per arm

wrist roller
5x

flys
5 x 10 @10 per arm

calf raises
5 x 30
jon1234Icon...21-10-2019 @ 05:53 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
day 1 wk 1

bench

curls

trap BOR
jon1234Icon...23-10-2019 @ 01:16 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
day 2 wk 1

squats up to 170
jon1234Icon...23-10-2019 @ 05:29 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
day 3 wk 1
squats
5s
100,120,140,140,140

trap deads
5s
70,100,120,120,120

wrist rollers @20
jon1234Icon...25-10-2019 @ 02:20 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
day 4 wk 1
trap dead @120
5 x 5

5 x 10 fatgrip curls @50

wrist roller

5 x 10 x conc curls @20 per atm

bench
5s
@70,90,110
jon1234Icon...29-10-2019 @ 02:20 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 2 day1

bench
5s
70,90,110,110,110

2s
120,

trap rows
5x10s @70

fatgrips curls @50
5x6s & 8s
jon1234Icon...31-10-2019 @ 01:38 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 2 day 2
squat 5s
70,90,110,120,140,150,150,150

8 x 10 band ohp and hammer curls
jon1234Icon...05-11-2019 @ 05:54 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 2 day 3
squat 5s
70,90,120,140,140,140,

fatgrips curls 6 x 10 @50
jon1234Icon...06-11-2019 @ 05:54 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 2 day 4
bench
5s
70,80,90,100

3s
110,110,115,115

2s
120,

trap rows
8x10s @70

fatgrips curls @50
5x6s & 8s
jon1234Icon...11-11-2019 @ 00:49 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 3 day 1
bench
5s
70,80,90,100,110

3s
120,120,120,125

2s
130,135x 1

trap rows @70
6 x 10s
fatgrip curls @50
6 x 8s
jon1234Icon...12-11-2019 @ 02:03 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 3 day 2
squats
5s
70,90,110,120,140,150

3s
160,160,160
jon1234Icon...26-11-2019 @ 00:55 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
volume block 1
week 1 session 1
jon1234Icon...28-11-2019 @ 02:38 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
volume block 1
week 1
session 2

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