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» be patient or be a patient (Go to post)08-02-2018 @ 11:54 
bench
12 x 15
42 x 10
72 x 8
92 x 3
112 x 1
122 x 2
102 x 8
92 x 8
82 x 12
72 x 15 +4 rest pause

tris x 20, 15, 15

press up x 20 x 3

face pull x 50
» be patient or be a patient (Go to post)06-02-2018 @ 11:25 
yesterday
ohp
upto 52kg - shoulder still ached so left it

did some delt raise, rc raise, tri push up, kickbacks


today
squat
12 x 15
42 x 8
72 x 3
92 x 1
112 x 1
belt
132 x 3 - paused
112 x 6
92 x 10
72 x 15


bb row
62 x 10 x 3
» be patient or be a patient (Go to post)02-02-2018 @ 11:09 
inc row
25's x 10 x 5

bb curl
32 x 15 x 5

face pull x 30 x 2
» be patient or be a patient (Go to post)01-02-2018 @ 11:56 
bench
12 x 15
42 x 10
62 x 5
82 x 5
92 x 1
102 x 8
92 x 8
82 x 15, 12, 12

tri ext @ 22 x 15 x 3

press up x 20 x 3
» be patient or be a patient (Go to post)01-02-2018 @ 10:26 
forgot to update last few sessions.

cant remember last weeks,

mon - worked to 1 top set ohp n shoulder ached so left it

tue - squat upto 92 x 8 x 3, 72 x 20. db rows x 3-4 sets x 10-12
» be patient or be a patient (Go to post)23-01-2018 @ 11:35 
yesterday

seat ohp
upto
62 x 10, 15, 12

circuits
press up, tris, rear fly, delt raise, face pull x 20 x 2


today
squat
42 x 10
62 x 8
82 x 8
102 x 6, 6, 6, 6, 6
» be patient or be a patient (Go to post)18-01-2018 @ 11:47 
bench - feet up
12 x 20
42 x 10
62 x 10
82 x 12, 12, 12, 10, 10

db inc row
25's x 12 x 5
» be patient or be a patient (Go to post)16-01-2018 @ 16:57 
seat ohp
12 x 20
42 x 10
62 x 10 x 5

tri oh ext x 20 x 5
» be patient or be a patient (Go to post)12-01-2018 @ 11:30 
had a dodgy ache in back this week so did some light rows n curls yesterday.

today
squat
12 x 15
42 x 10
62 x 10
82 x 15 x 5 sets
» be patient or be a patient (Go to post)08-01-2018 @ 11:57 
bench
12 x 20
42 x 12
62 x 10
82 x 10 x 5 - feet up

tri ext, side raise, press ups x 3 sets each of 15-25 reps
» be patient or be a patient (Go to post)05-01-2018 @ 12:25 
yesterday

seat ohp
upto
92 x 2
82 x 6 x 3
72 x 8 x 3



today

squat
12 x 20
42 x 10
62 x 10
82 x 10 x 5
» be patient or be a patient (Go to post)02-01-2018 @ 18:06 
bb row
72 x 10 x 3

inc db row
25's x 10 x 3

inc db curl
15's x 12 x 3
» be patient or be a patient (Go to post)01-01-2018 @ 11:46 
bench
12 x 20
42 x 10
62 x 5
82 x 10 x 3

tri ext x 3

side raise x 3

press ups x 2

face pull x 3
» be patient or be a patient (Go to post)29-12-2017 @ 12:51 
squat
12 x 10
42 x 5
72 x 5
92 x 5
belt on
112 x 5
92 x 10

inc db row
25's x 15 x 2

bb curl
32 x 20, 15
» be patient or be a patient (Go to post)28-12-2017 @ 12:00 
ticking over

ohp
upto
62 x 10 x 3 sets

tris x 50 reps restpause - 20,15,10,5

delt raise x 50 rp - 20,15,15

press up x 50 rp, 25,15,10

face pull x 50

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