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dan302Icon...31-10-2015 @ 15:54 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
LOG PRESS
60k x 6
80k x 3
90k x 1
102.5k x 5

STRICT LOG
80k x 5,5,5

FARMERS HOLDS
105k x 20s,20s,20s
dan302Icon...02-11-2015 @ 21:30 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
SPEED SQUATS
bar x 10
60k x 6
100k x 3
140k x 1
155k x 2,2,2,2,2,2

PAUSED SQUATS
170k x 3,3,3

WALKING LUNGES
20k x 2 sets

HAMSTRING CURLS
10,10

LEG EXTENSIONS
20,15
dan302Icon...04-11-2015 @ 01:13 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
BENCH
bar x 10
60k x 6
80k x 5
90k x 1
100k x 10

DUMBELL INCLINE
20k x 20,20

CGBP TO TWO BOARD
90k x 10
80k x 12,10

WIDE GRIP PULLDOWNS
55k x 12,12,12

TRICEP PUSHDOWNS

SEATED DUMBELL PRESS
20k x 12,12,12

FACEPULLS
20,20

PLANKS
30s,30s,30s
dan302Icon...05-11-2015 @ 21:26 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
Post Edited: 05.11.2015 @ 21:44 PM by dan302
DEADLIFTS
60k x 5
100k x 3
140k x 1
180k x 1
200k x 1
220k x 1
240k x 2,2,2

HALTING DEADLIFTS
220k x 2,2,2

CHEST SUPPORTED DUMBELL ROWS
20k x 10,10,10

DUMBELL SHRUGS
35k x 20,20

FACEPULLS
20,20

CURLS

PLANKS
dan302Icon...07-11-2015 @ 20:54 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
LOG PRESS
60k x 8
80k x 3
90k x 1
105k x 5

STRICT LOG
82.5k x 5,5,5

SEATED DUMBELL PRESS
20k x 12,12,12,12

MACHINE CURLS

REVERSE CURLS

REAR DELTS
dan302Icon...09-11-2015 @ 17:58 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
SQUATS
bar x 10
60k x 5
100k x 3
140k x 1
160k x 1
180k x 6

PAUSED SQUATS
180k x 3,3,3

WALKING LUNGES
20k dumbells x 2 sets

SQUATS
60k x 20
dan302Icon...11-11-2015 @ 00:11 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
Post Edited: 11.11.2015 @ 00:12 AM by dan302
BENCH
60k x 5
80k x 5
100k x 3
112.5k x 2,2,2

DUMBELL INCLINE PRESS
30k x 10,10,10,10,10

TRICEP
20,20,20

WIDE GRIP PULLDOWNS
65k x 8,8,8,8

DUMBELL SHRUGS
35k x 20,20

PLANKS
30s,30s,30s
dan302Icon...12-11-2015 @ 22:42 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
SPEED DEADLIFTS
60k x 5
100k x 3
140k x 1
170k x 1
185k x 2,2,2,2,2,2

HALTING DEADLIFTS
200k x 1
225k x 2,2,2

SQUATS
60k x 5
100k x 3
130k x 8,8,8

DUMBELL SHRUGS
40k x 12,12,12

WIDE GRIP PULLDOWNS
45k x 15,15,15,15
50k x 15

CURLS

PLANKS
30s,30s,30s
dan302Icon...17-11-2015 @ 05:29 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
SQUATS
bar x 10
60k x 5
100k x 3
140k x 1
160k x 1
180k x 1
200k x 1
220k x 1

PAUSED SQUATS
190k x 2,2,2

GOOD MORNINGS
62.5k x 8,8,8

LEG PRESS
250k x 15,15,15
dan302Icon...17-11-2015 @ 22:06 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
SPEED BENCH
bar x 10
60k x 6
80k x 5
90k x 2,2,2,2,2

INCLINE DUMBELL PRESS
25k x 15,15,15

SEATED DUMBELL PRESS
25k x 10
20k x 10,10,10,10

TRICEPS

WIDE GRIP PULLDOWNS
60k x 10,10,10,10,10

MACHINE CURLS
12,12,12

SIDE RAISES
12,12,12

HAMMER CURLS
12,12,12
dan302Icon...19-11-2015 @ 17:50 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
DEADLIFTS
60k x 5
100k x 3
140k x 1
180k x 1
200k x 1
225k x 5

HALTING DEADLIFTS
227.5k x 2,2,2

WIDE GRIP PULLDOWNS
65k x 15,12,10
60k x 10

DUMBELL SHRUGS
35k x 20

HAMMER CURLS
20
dan302Icon...21-11-2015 @ 20:25 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
Went to a free squat seminar to do some front squats and mobility stuff

FRONT SQUATS
bar x 10
60k x 3
100k x 3
120k x 3
140k x 3
160k x 1
170k x 1
180k x 1
dan302Icon...23-11-2015 @ 21:39 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
LOG PRESS
60k x 6
80k x 3
90k x 1
100k x 1
110k x 3

STRICT LOG
87.5k x 3,3,3
dan302Icon...23-11-2015 @ 21:43 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
SPEED SQUATS
bar x 10,10
60k x 6
100k x 3
140k x 1
170k x 3,3,3,3,3

PAUSED SQUATS
195k x 2,2,2

LEG PRESS
250k x 10,10,10,10,10

HAMSTRING CURLS
10,10,10
dan302Icon...24-11-2015 @ 21:54 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
BENCH
bar x 10,10
60k x 5
70k x 3
80k x 3
90k x 1
100k x 1
105k x 6

DUMBELL INCLINE PRESS
30k x 12,12,12

CGBP 2 BOARD
85k x 12
90k x 7
100k x 4

SEATED DUMBELL PRESS
20k x 12,12

CABLE ROWS
65k x 12,12,12

TRICEPS

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