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» be patient or be a patient (Go to post)22-12-2017 @ 11:30 
squat
upto
112 x 5, 5
92 x 10, 10
» be patient or be a patient (Go to post)22-12-2017 @ 10:57 
yesterday

pec still not quite right so less weight n reps than previous week

bench
upto
62 x 8 x 3

tri ext
4 sets to failure
» be patient or be a patient (Go to post)19-12-2017 @ 11:32 
inc db row
ohg
25's x 10 x 3

ng
25's x 12 x 3

bb curl
35 x 15 x 3
» be patient or be a patient (Go to post)19-12-2017 @ 10:30 
yesterday

seated ohp
12 x 20
42 x 8
65 x 5
85 x 3
95 x 2
87 x 5, 5, 5
77 x 10, 8, 8, 8
» be patient or be a patient (Go to post)18-12-2017 @ 10:15 
friday 15th

squats
not sure what i did now, think it was 102kg x 8 x 3 sets or there abouts
» be patient or be a patient (Go to post)14-12-2017 @ 12:00 
bench
12 x 20
42 x 8
72 x 5
92 x 3
72 x 12, 12, 12, 12, 8

pec felt tight on 92 warm up so dropped it n just did what felt comfy
» be patient or be a patient (Go to post)12-12-2017 @ 13:37 
inc db row
ohg
25's x 10 x 4
ng
25's x 10 x 4

bb curl
32 x 15 x 4
» be patient or be a patient (Go to post)11-12-2017 @ 11:13 
seated ohp
12 x 20
42 x 10
62 x 5
82 x 1
92 x 2
85 x 5, 5, 3, 3
72 x 10, 8, 8, 8
» be patient or be a patient (Go to post)07-12-2017 @ 11:22 
pec still iffy

bench
12 x 20
42 x 10
62 x 8
82 x 5
92 x 5
42 x 20

seat ohp
42 x 10
62 x 10 x 4
» be patient or be a patient (Go to post)06-12-2017 @ 16:30 
monday

decided to deload as only 3hrs sleep, pec felt tight and had an ache in shouder blade.

seated ohp
upto
62 x 8 x 2

bench
upto
62 x 8
82 x 5 x 2


tuesday
rows x 12 x 3

curls x 3 sets
» be patient or be a patient (Go to post)02-12-2017 @ 12:00 
squat
42 x 8
62 x 5
82 x 12, 12, 12
102 x 8, 8, 8

wide rows
62 x 15 x 3

bb curl
42 x 10 x 3
» be patient or be a patient (Go to post)02-12-2017 @ 11:01 
thurs session

bench
warm ups
105 x 6, 5, 5, 5

seated press
warm ups
72 x 12, 10, 10, 10

think that was it, dont think i did accessories
» be patient or be a patient (Go to post)28-11-2017 @ 11:02 
bb row
72 x 10 x 3

db inc row
25's x 10 x 3

bb curl
32 x 15 x 3
» be patient or be a patient (Go to post)27-11-2017 @ 11:48 
seated ohp
12 x 20
42 x 8
62 x 5
72 x 2
82 x 8, 6, 5, 5, 5

bench feet up
42 x 10
62 x 5
82 x 12, 10, 10, 10, 12

circuits
tris, rear fly, press up, face pull, side raise, tris x 20, 15, 15
» be patient or be a patient (Go to post)24-11-2017 @ 11:51 
forgot to post tuesdays / 21st

rows 25's x 12 x 8

today

squat - paused
42 x 8
62 x 8
82 x 8
102 x 8

bb row
62 x 15 x 3

db inc row
25s x 10 x 3

bb curl
32 x 12 x 3

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