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» be patient or be a patient (Go to post)24-08-2017 @ 12:21 
seated press
12 x 10
42 x 10
55 x 5
65 x 12
65 x 8, 8, 8

bench - feet up
42 x 12
62 x 12
75 x 12, 12, 12, 12
» be patient or be a patient (Go to post)22-08-2017 @ 11:58 
squat
12 x 15
42 x 8
72 x 5
92 x 1
100 x 8
95 x 8 x 3

db inc row
25's x 15 x 5

inc curls
15's x 15, 13, 12, 10, 9
» be patient or be a patient (Go to post)21-08-2017 @ 12:47 
cgbp
12 x 20
42 x 8
65 x 8
85 x 10
82.5 x 8 x 3


seated db ohp
25's x 15, 14, 14, 12

circuits
tris x 15-20
rear fly x 15- 20
press up x 15-20
face pulls x 15-20

x 3
» be patient or be a patient (Go to post)18-08-2017 @ 11:13 
front squat
12 x 12
45 x 8
65 x 8
82 x 8

deadlift
45 x 8
75 x 8
95 x 8
115 x 8
» be patient or be a patient (Go to post)17-08-2017 @ 12:14 
seated press
12 x 20
32 x 10
52 x 5
62.5 x 8 x 4

bench - feet up mid grip
32 x 10
52 x 10
72.5 x 12 x 4

circuit
tri oh ext x 20
rear fly x 20
press up x 20
face pull x 20

x 3 sets
» be patient or be a patient (Go to post)15-08-2017 @ 12:21 
bw 77.4

squat
12 x 10
42 x 10
62 x 5
82 x 5
95 x 10, 10, 10

bb row
62 x 5
75 x 10 x 3

db inc row
25's x 10 x 3

bb curl
42 x 10 x 3
» be patient or be a patient (Go to post)14-08-2017 @ 12:28 
cgbp
12 x 20
42 x 8
62 x 8
82.5 x 8 x 4

dislocates/pull aparts between sets

seated db ohp
25's x 15, 15, 13, 11

circuits
tris x 20
rear fly x 20
press up x 20
face pulls x 20

x 3
» be patient or be a patient (Go to post)10-08-2017 @ 11:20 
lower deload

front squat
12 x 8
42 x 6
62 x 6

squat
50 x 6
70 x 6
90 x 6

deadlift
50 x 5
70 x 5
90 x 5

bb row
50 x 20, 15, 15

bb curl
40 x 10 + 30 x 10 + 20 x 20 dropsets
» be patient or be a patient (Go to post)07-08-2017 @ 12:01 
deload week

seated ohp
12 x 12
32 x 10
47 x 8
57 x 6

cgbp feet up
42 x 10
62 x 8
75 x 8

press up x 35

rear fly x 35
» be patient or be a patient (Go to post)05-08-2017 @ 07:43 
yesterday

front squat
12 x 12
42 x 8
62 x 8
82 x 8

deadlift
42 x 6
72 x 5
92 x 4
112 x 3
132 x 2
152 x 5

db inc row
25's x 12 x 5

bb curl
32 x 12 x 5
» be patient or be a patient (Go to post)03-08-2017 @ 12:27 
cgbp
12 x 12
42 x 10
62 x 8
82 x 5
100 x 1 long pause
110 x 1 long pause

87.5 x 8
82.5 x 8,8,8

seated db ohp
25's x 15, 12, 12, 12

tri oh ext
22 x 20, 15, 15

circuit
rear fly x 20
press up x 20
face pull x 20

2nd + 3rd set x 15 reps each
» be patient or be a patient (Go to post)01-08-2017 @ 12:02 
squat
42 x 10
62 x 10
82 x 10
92 x 10 x 4 or 5 sets (lost count)

bb row
62 x 15 x 4

inc db row
25's x 10 x 4
» 250kg front squat (Go to post)31-07-2017 @ 14:55 
Cool
» be patient or be a patient (Go to post)31-07-2017 @ 12:18 
seated press
12, 42, 52kg warm ups
62.5 x 10, 10, 10, 10

feet up bench
42, 62,
72 x 12, 12, 12, 12

tri oh ext
22 x 20, 15, 15, 15
» be patient or be a patient (Go to post)28-07-2017 @ 11:48 
missed last few days, slept on bad hip mon night so tues morn it ached so left squats til today.

front squat
12 x 10
42 x 8
62 x 5
77 x 8

squat
65 x 8
80 x 5
95 x 5
110 x 1 paused
125 x 1 paused
137 x 1 paused
107 x 8

deadlift
72 x 8, 8
92 x 3
107 x 3
122 x 10

wanted to make sure i got all 3 lifts with top sets in this week so cut out volume on squats

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