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» the strongest man at wilko's (Go to post)13-04-2016 @ 00:57 
BENCH
bar x 10
60k x 6
90k x 8

DUMBELL INCLINE
32.5k x 10,10,10,10,10

CLOSE GRIP
60k x 15,15

CURLS
» the strongest man at wilko's (Go to post)12-04-2016 @ 16:57 
SPEED SQUATS
bar x 10
60k x 5
100k x 3
132.5k x 3,3,3,3,3,3,3,3

PAUSED SQUATS
170k x 3
180k x 1
190k x 1

SPLIT SQUATS
16k bell x 10,10,10

HAMSTRING CURLS
8,8,8,8
» the strongest man at wilko's (Go to post)09-04-2016 @ 05:24 
LOG PRESS
60k x 5
80k x 3
90k x 3
100k x 5
110k x 1

LOG FTOH
80k x 5,5

STANDING DUMBELL PRESS
22.5k x 10,10,10

SIDE RAISES
12,12,12

REAR DELT RAISES
12,12,12
» the strongest man at wilko's (Go to post)07-04-2016 @ 20:17 
DEADLIFT
70k x 5
110k x 3
150k x 1
190k x 1
210k x 1
240k x 1

SNATCH GRIP DEADLIFT
140k x 6,6,6,6

WIDE GRIP PULLDOWNS
70k x 10,10,10,10

DUMBELL ROWS
15k x 10,10,10,10

CURLS
» the strongest man at wilko's (Go to post)05-04-2016 @ 15:11 
BENCH
bar x 10
60k x 5
80k x 3
100k x 5,5,5

DUMBELL INCLINE
30k x 10,10,10,10

TRICEPS

SIDE RAISES

REAR DELTS
» the strongest man at wilko's (Go to post)04-04-2016 @ 13:56 
SQUATS
bar x 10
60k x 5
100k x 3
180k x 1,1,1,1,1
» the strongest man at wilko's (Go to post)02-04-2016 @ 13:20 
LOG PRESS
60k x 5
80k x 3
90k x 3
100k x 3,3,3

STANDING DUMBELL PRESS
20k x 10,10,10

KETTLE BELL SNATCH
16k x 12,12,12 (each arm)
32k x 2,2
» the strongest man at wilko's (Go to post)31-03-2016 @ 20:39 
DEADLIFTS
60k x 5
100k x 3
140k x 1
180k x 1
200k x 1
220k x 1

SNATCH GRIP DEADLIFT
140k x 10
160k x 1

WIDE GRIP PULLDOWNS
50k x 12
55k x 12
60k x 12
65k x 12
75k x 6,6

FARMERS HOLDS
57k x 20s
97k x 20s
100k x 20s,20s,20s
» the strongest man at wilko's (Go to post)30-03-2016 @ 08:31 
BENCH
bar x 10
60k x 5
80k x 3
100k x 1
110k x 1
115k x 1
120k x 1
100k x 3

PAUSED BENCH
100k x 2,2,2,2,2

DUMBELL INCLINE
30k x 10,10,10,8

DIPS
5,4

STANDING DUMBELL PRESS
20k x 10

FACEPULLS
15,15,15
» the strongest man at wilko's (Go to post)29-03-2016 @ 01:20 
SQUATS
bar x 10
60k x 5
100k x 3
140k x 1
180k x 1
200k x 1

PAUSED SQUATS
180k x 1,1,1

SQUATS
162.5k x 3,3,3,3,3,3,3,3

HAMSTRING CURLS
8,8,8,8

LEG EXTENSIONS
» the strongest man at wilko's (Go to post)26-03-2016 @ 02:42 
DEADLIFT
70k x 5
110k x 3
150k x 1
190k x 1
210k x 1
230k x 1
240k x 1

SNATCH GRIP DEADLIFT
150k x 8,8

CHEST SUPPORTED DUMBELL ROW
10,10,10

CLOSE GRIP PULLDOWNS
10,10,10

FACEPULLS
15,15,15

DUMBELL SHRUGS
20k x 20

FARMERS HOLDS
60k x 20s
80k x 20s,20s,20s
» the strongest man at wilko's (Go to post)22-03-2016 @ 20:49 
BENCH
bar x 10
60k x 6
100k x 3,3
105k x 3,3

DUMBELL INCLINE
22.5k x 8
30k x 10,10,10

PULL UPS
x some
» the strongest man at wilko's (Go to post)21-03-2016 @ 20:26 
SQUATS
140k x 5
180k x 1
190k x 1
180k x 1
160k x 4,4,4,4,4,4

LEG EXTENSIONS
15,15,15

HAMSTRING CURLS
6,6,6,6,6
» the strongest man at wilko's (Go to post)16-03-2016 @ 05:35 
BENCH
bar x 10
60k x 10
90k x 5
100k x 5
110k x 1
100k x 5

DUMBELL INCLINE PRESS
30k x 10,10,10

DIPS
8,8,6

FACE PULLS

TRICEPS
» the strongest man at wilko's (Go to post)14-03-2016 @ 21:10 
SQUATS
bar x 10
60k x 5
100k x 3
140k x 1
160k x 1
180k x 1
200k x 1

PAUSED SQUATS
140k x 1
170k x 1
180k x 1

SQUATS
155k x 24 total reps

LEG EXTENSIONS
12,12,12

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