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» be patient or be a patient (Go to post)29-09-2017 @ 18:20 
seated press
12 x 15+
42 x 10
62 x 8
72 x 5
82 x 3
90 x 3 - recent best
75 x 8 - recent best
72.5 x 8, 8, 10 - recent best

bench - mg feet up
12 x 10
42 x 10
62 x 5
75 x 15, 10, 10, 10


90x3 was smooth enough, think 90x5 wont be far off once i start doing more 5's instead of 8's
» be patient or be a patient (Go to post)29-09-2017 @ 08:54 
yesterday

inc db row
25's x 15 x 5

inc db curls
15's x 12, 12, 12, 10, 10


havent been squatting bcos 1 my gym floor is slippy as f**k after a bottle of washing liquid spilt all over it and also my ankle has been a bit dodgy.
» be patient or be a patient (Go to post)26-09-2017 @ 12:31 
bench
12 x 20
42 x 10
62 x 8
82 x 5
92 x 3
102 x 1
112.5 x 1
112.5 x 3
100 x 8
92.5 x 8, 8, 8

seated ohp
42 x 10
60 x 12, 12, 12, 11

circuit
tris x 20, 15, 15
rear fly x 20, 15, 15
press up x 20, 15, 15
face pull x 20, 15, 15
» be patient or be a patient (Go to post)22-09-2017 @ 12:52 
seated ohp
12 x 20
45 x 8
60 x 5
70 x 2
80 x 1
90 x 1
70 x 8 x 4

feet up bench
42 x 10
62 x 5
72 x 12 x 4
» be patient or be a patient (Go to post)21-09-2017 @ 13:56 
squat
25 x 12
50 x 8
70 x 8
90 x 8 x 3

bb row
50 x 8
70 x 12 x 2 uh
70 x 12 x 2 oh
» be patient or be a patient (Go to post)19-09-2017 @ 12:04 
bench - ng

12 x 10
42 x 10
65 x 8
85 x 5
100 x 1
110 x 3
92 x 8
87 x 8, 8, 8

bit harder than last week

seated ohp
42 x 12
60 x 12 x 3

tri oh ext
25 x 20, 15, 15
» be patient or be a patient (Go to post)18-09-2017 @ 12:15 
squat
12 x 10
42 x 8
75 x 5
95 x 3
115 x 1
belt
135 x 2
100 x 12

db inc rows
25's x 15 x 4

bb curl 32 x 15 x 4
» be patient or be a patient (Go to post)14-09-2017 @ 11:27 
seated ohp
12 x 15
42 x 10
57 x 8
67 x 8 x 4

feet up bench
42 x 10
62 x 5
72 x 12 x 4
» be patient or be a patient (Go to post)12-09-2017 @ 11:44 
squat
15 x 10
45 x 10
70 x 5
90 x 12, 10, 8

db inc row
25's x 15 x 4-5 sets

db inc curl
15's x 10-12 x 4-5 sets
» be patient or be a patient (Go to post)11-09-2017 @ 11:40 
hurting my back f**ked things upa bit as last week was my rep targets and should of deloaded this week but had last week off instead. so not quite sure where my numbers would be at for planning this wave.

Bench - not quite as close as normal as pec not 100%
12 x 20
45 x 10
65 x 8
80 x 5
90 x 3
100 x 1
110 x 3
90 x 10, 10, 10

supposed to do last sets at 80 but didnt realise until id almost done the 2nd set so stuck at 90 n did less total sets

seated ohp
45 x 12
60 x 12, 12, 12


pretty happy with that, missing a week i expected bench to feel heavier. 110x3 + 90x10 is most iv done in a while and both pretty comfy, 90x8-10 was last waves target so still on track.
» be patient or be a patient (Go to post)04-09-2017 @ 15:31 
bw 78 ish

deadlift
42 x 15
84 x 5
114 x 3
134 x 1
belt on
154 x 1
174 x 3
134 x 10

back doesnt feel clever now, think i might drop deads for a while
» be patient or be a patient (Go to post)01-09-2017 @ 11:52 
seated ohp
32 x 12
52 x 8
67 x 5
80 x 2

85 x 5
70 x 10
65 x 8 x 3


bench - feet up, mid grip
42 x 12
62 x 12
75 x 12 x 3


oh tri ext
25 x 20, 15, 15
» be patient or be a patient (Go to post)31-08-2017 @ 13:07 
missed tues as felt ill

squat
42 x 10
72 x 8
95 x 5
115 x 1
belt on
130 x 1
140 x 1
105 x 10
95 x 8, 8, 8

db inc row
25's x 15 x 5

bb curl
32 x 15 x 5
» be patient or be a patient (Go to post)28-08-2017 @ 13:47 
cgbp
25 x 20
50 x 8
70 x 5
90 x 1
100 x 1
110 x 1
87.5 x 8
82.5 x 8, 8, 8

seated db ohp
25's x 15, 15, 15, 14
» be patient or be a patient (Go to post)26-08-2017 @ 11:40 
bw 78.7

hurt neck thurs so left yesterday til tday. also hip been sore last few days so missed front squats

deadlift
42 x 10
84 x 5
114 x 3
134 x 1
belt on
154 x 3
124 x 10

both sets comfy with plenty to spare.

db inc row
25's x 15 x 5 sets

bb curl
32 x 15, 15, 15, 15, 15

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