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» chocolate log. (Go to post)25-06-2015 @ 11:03 
Squat
150kg 4x9

Sumo deadlift
175 3x5 cluster sets

Tuesday
Bench maximum comp grip
92.5 4x9

Chin ups
5xfailure

Band pull apart
3x20

Wednesday
Squat
160 4x7

Sumo deadlift
187.5 3x4 clusters
» chocolate log. (Go to post)09-01-2015 @ 23:08 
Post Edited: 09.01.2015 @ 23:09 PM by leestorey91
bench
110kg 3x5 and amrap 7 reps

press
3x5

db bench
3x10

pull downs
3x10

rows 3x10

facepulls
3x10

curls and lateral raises
2x10
» chocolate log. (Go to post)09-01-2015 @ 23:07 
bench
102.5kg 4x7

military press
3x7

lat pulldowns
3x10

unilateral cable rows
3x10

face pulls
2x20

curls and lateral raise
3x10

squat
162kg x5 , amrap 7

deadlift
3x3 195

pull throughs and leg curl
3x10
» chocolate log. (Go to post)12-12-2014 @ 17:26 
9/12/14
squats
70kgx5
90kgx5
110kgx5
130kgx5
belt added
152.5kg 4x7 brutual hard squatting in dark times atm

deadlifts
70kgx3
100kgx1
120kgx1
140kgx1
160kgx1
belt added
185kg 3x4 strapped

pull throughs
3x12

ab roll outs
3x10

lying leg curl
3x10
» chocolate log. (Go to post)12-12-2014 @ 17:24 
10/12/14

bench
50kgx5
70kgx5
90kgx5
102.5kg 3x7, 1x6 f**k

overhead press
50kg 3x7

Dumbell bench
3x10

lateral raises
3x10

lat pulldowns
3x10

unilateral cable row
3x10

curls
3x10

facepulls
x15
» chocolate log. (Go to post)09-12-2014 @ 19:03 
9/12/14
squats
70kgx5
90kgx5
110kgx5
130kgx5
belt added
142.5 3x9

deadlifts
70kgx3
100kgx1
120kgx1
140kgx1
160kgx1
belt added
172.5kg 3x5 cluster sets

pull throughs
3x12

ab roll outs
3x10

lying leg curl
3x10
» chocolate log. (Go to post)08-12-2014 @ 22:52 
Post Edited: 08.12.2014 @ 22:53 PM by leestorey91
7/12/14

bench
50kgx5
60kgx5
70kgx5
80kgx5
90kgx5
97.5kg 4x9

overhead press
45kg 3x9

Dumbell bench
3x10

lateral raises
3x10

lat pulldowns
3x10

unilateral cable row
3x10

curls
3x10

facepulls
x15
» chocolate log. (Go to post)07-12-2014 @ 17:07 
Post Edited: 08.12.2014 @ 22:51 PM by leestorey91
5/12/14
squats
70kgx5
100kgx5
120kgx5
140kgx5
belt added
157.5 3x5, 1x8

deadlifts
70kgx3
100kgx1
130kgx1
150kgx1
170kgx1
belt added
190kg 3x3 cluster sets

pull throughs
3x12

ab roll outs
3x10

lying leg curl
3x10

6/12/14
bench
50kgx5
70kgx5
90kgx5
107.5kg 3x5
107.5kgx8

overhead press
57.5kg 3x5

lateral raises
3x10

lat pulldowns
3x10

unilateral cable row
3x10

curls
3x10

facepulls
3x20
» chocolate log. (Go to post)04-12-2014 @ 11:15 
Post Edited: 08.12.2014 @ 22:49 PM by leestorey91
3/12/14
bench
50kgx5
70kgx5
100kg 4x7

overhead press
50kg 3x7

Dumbell bench
3x10

lateral raises
3x10

lat pulldowns
3x10

unilateral cable row
3x10

curls
3x10

facepulls
x15

4/12/14
squats
70kgx5
100kgx5
130kgx5
belt added
147.5 3x5, 1x8

deadlifts
70kgx3
100kgx1
130kgx1
150kgx1
170kgx1
belt added
180kg 3x4 cluster sets

pull throughs
3x12

ab roll outs
3x10

lying leg curl
3x10
» chocolate log. (Go to post)04-12-2014 @ 11:12 
30/11/14
squats
70kgx5
100kgx5
120kgx5
137.5kg 4x9

deadlifts
70kgx3
100kgx1
130kgx1
150kgx1
167.5kg 3x5 cluster sets

pull throughs
3x12

ab roll outs
3x10

lying leg curl
3x10
» chocolate log. (Go to post)04-12-2014 @ 11:04 
Post Edited: 04.12.2014 @ 11:13 AM by leestorey91
1/12/14

bench
50kgx5
70kgx5
95kg 4x9

overhead press
45kg 3x9

Dumbell bench
3x10

lateral raises
3x10

lat pulldowns
3x10

unilateral cable row
3x10

curls
3x10

facepulls
x15
» chocolate log. (Go to post)30-11-2014 @ 20:01 
30/11/14
squats
70kgx5
90kgx5
110kgx5
130kgx5
152.5kg 3x5
152.5kgx8

deadlifts
70kgx3
100kgx3
130kgx3
150kgx1
170kgx1
185kg 3x3

pull throughs
3x12

ab roll outs
3x10

lying leg curl
3x10
» chocolate log. (Go to post)30-11-2014 @ 19:58 
Post Edited: 04.12.2014 @ 00:14 AM by leestorey91
29/11/14

bench
50kgx5
70kgx5
90kgx5
105kg 3x5
105kgx8

overhead press
50kg 3x5

lateral raises
3x10

lat pulldowns
3x10

unilateral cable row
3x10

curls
3x10

facepulls
2x20
» chocolate log. (Go to post)30-11-2014 @ 19:57 
Post Edited: 30.11.2014 @ 19:58 PM by leestorey91
28/11/14
squats
70kgx5
100kgx5
120kgx5
142.5kg 4x7

deadlifts
70kgx3
100kgx3
120kgx3
140kgx1
160kgx1
175kg 3x4
» chocolate log. (Go to post)30-11-2014 @ 19:52 
26/11/14

bench
50kgx5
70kgx5
90kgx5
97.5kg 4x7

overhead press
45kg 3x7

lateral raises
3x10

lat pulldowns
3x10

unilateral cable row
3x10

curls
3x10

facepulls
2x20

123

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