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» the strongest man at wilko's (Go to post)11-11-2015 @ 00:11 
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
» the strongest man at wilko's (Go to post)09-11-2015 @ 17:58 
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
» the strongest man at wilko's (Go to post)07-11-2015 @ 20:54 
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
» the strongest man at wilko's (Go to post)05-11-2015 @ 21:26 
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
» the strongest man at wilko's (Go to post)04-11-2015 @ 01:13 
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
» the strongest man at wilko's (Go to post)02-11-2015 @ 21:30 
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
» the strongest man at wilko's (Go to post)31-10-2015 @ 15:54 
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
» the strongest man at wilko's (Go to post)29-10-2015 @ 21:59 
DEADLIFTS
60k x 6
100k x 3
140k x 3
180k x 1
210k x 6

OFF BLOCKS
180k x 1
220k x 1
230k x 3,3,3

SQUATS
60k x 5
100k x 3
125k x 8,8,8

FAT HANDLE CABLE ROWS
60k x 10,10,10
» the strongest man at wilko's (Go to post)27-10-2015 @ 21:03 
SPEED BENCH
bar x 10
60k x 6
70k x 5
85k x 2,2,2,2,2,2

DUMBELL INCLINE
25k x 15,15,13

TRICEP PUSHDOWNS
100 total reps

FACE PULLS
12,12,12

PLANKS
3 x 20s

FAT BAR FOREARM
10,10
» the strongest man at wilko's (Go to post)26-10-2015 @ 22:55 
SQUATS
bar x 10
60k x 5
100k x 3
120k x 1
140k x 1
160k x 1
180k x 1
205k x 2,2,2

PAUSED SQUATS
160k x 3,3,3

GOOD MORNINGS
60k x 8,8,8

WALKING LUNGES
20k dumbells x 4 runs
» the strongest man at wilko's (Go to post)24-10-2015 @ 14:42 
LOG PRESS
60k x 6
80k x 3
90k x 1
100k x 5,5,5

STRICT LOG
77.5k x 5,5,5
» the strongest man at wilko's (Go to post)24-10-2015 @ 12:20 
DEADLIFTS
60k x 6
100k x 3
140k x 1
160k x 1
180k x 1
220k x 1
250k x 1
220k x 3

CABLE ROWS
50k x 12
65k x 12,12,12

PULLDOWNS
65k x 8,8,8
» the strongest man at wilko's (Go to post)21-10-2015 @ 09:31 
BENCH
bar x 10
60k x 5
80k x 3
100k x 1
105k x 2,2,2,2,2

CGBP
82.5k x 12,10,10

WIDE GRIP PULLDOWNS
45k x 12,12,12

TRICEP PUSHDOWNS

STANDING DUMBELL PRESS
15k x 12,12,12

DUMBELL SHRUGS
40k x 15,15,15
» the strongest man at wilko's (Go to post)19-10-2015 @ 21:41 
SQUATS
bar x 10
60k x 6
100k x 3
130k x 2
150k x 1
170k x 10

PAUSED SQUATS
150k x 5,5,5

GOOD MORNINGS
65k x 8

WALKING LUNGES
5 sets
» the strongest man at wilko's (Go to post)17-10-2015 @ 21:02 
LOG
60k x 5
80k x 3

OVERHEAD MEDLEY
70k axle, 110k log, 92.5k yoke x 3 rounds

PUSH PRESS
60k x 5
80k x 5
90k x 5,5,5

YOKE
220k x 20m......... Not feeling great so didn't do more

YTW s
3 sets

CURLS
2 sets

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