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    Friday 22.08.14 - Deadlift, Back, Hamstrings

    Deadlift
    60kg x 5
    80kg x 3
    100kg x 1
    120kg x 1
    140kg x 1
    160kg x 5
    140kg x 1 x 1 x 1 x 1...last sets were just to practice technique.

    Chest Supported DB Row
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    That would be quite a mission to the Gym either...

    That would be quite a mission to the Gym either way! haha
  3. Thread: Mac's Journal

    by Kong
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    Good back session mate.

    Good back session mate.
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    Thanks bud. Thought I was going to get the 95 as...

    Thanks bud. Thought I was going to get the 95 as 90 flew up. Wish my lower body would progress the same!
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    Thursday 21.08.14 - Heavy Overhead, Delts, Triceps, Biceps

    Military Press
    20kg x 10
    40kg x 5
    50kg x 3
    60kg x 1
    70kg x 1
    80kg x 1
    85kg x 1
    90kg x 1
    95kg x X...got it halfway then lost my balance
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    Tuesday 19.08.14 - Quads

    Rep Squats
    20kg x 10
    40kg x 5
    60kg x 3
    80kg x 2
    100kg x 5
    60kg x 10

    Very Close Stance Squats
    80kg x 5
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    Thanks mate, still need to add more volume and...

    Thanks mate, still need to add more volume and back off sets but I get winded easily. And I will do, going to test them properly in a few weeks.
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    Friday 15.08.14 - Rep Bench, Chest, Calves

    Flat Bench
    20kg x 10
    40kg x 8
    60kg x 6
    80kg x 8
    80kg x 8

    Incline Bench
    20kg x 10
    60kg x 6..trceps were failing here...
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    Thursday 14.08.14 - Heavy Deadlift, Back & Hamstrings

    Deadlift
    60kg x 5
    100kg x 3
    140kg x 1
    160kg x 1
    180kg x 1...chalk
    200kg x 1...chalk
    180kg x 2...straps

    One Arm DB Row
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    Light Overhead, Delts, Triceps & Biceps

    Seated Military Press
    20kg x 10
    30kg x 8
    40kg x 6
    50kg x 6
    60kg x 6

    Close Grip Bench
    40kg x 10
    60kg x 5
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    I've been doing the Front Squats close stance to...

    I've been doing the Front Squats close stance to try and make my Quads do some more work.
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    Wednesday 06.08.14 - Heavy Squat, Quads, Abs

    Heavy BB Squat
    40kg x 5
    60kg x 3
    80kg x 1
    100kg x 1
    120kg x 1
    130kg x 2...wraps

    Front Squats
    40kg x 5
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    Tuesday 5.08.14 - Cardio

    Woke up, had some Green Tea and did some fasted Cardio on the Stationary Bike.
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    Thanks mate.

    Thanks mate.
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    Monday 04.08.14 - Heavy Bench & Chest, Calves

    Flat Bench
    50kg x 5
    70kg x 3
    90kg x 1
    100kg x 1
    110kg x 2
    100kg x 4

    Incline BB Bench
    40kg x 8
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    Friday 01.08.14 - Rep Deadlift & Back

    Deadlift
    60kg x 5
    100kg x 3
    120kg x 1
    140kg x 6...chalk, grip failed on 6'th
    100kg x 8...straps, could have got more but struggled catching my breath.

    Cable Row
    50lbs x 10
    100lbs x 8
  17. Thread: Mac's Journal

    by Kong
    Replies
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    Cracking stuff mate. Some great Squats other...

    Cracking stuff mate. Some great Squats other session too!
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    Tuesday 29.07.14 - Quads, Biceps, Core

    Pause ATF Squats
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 5
    Shut it down there. Having a light day.

    Front Squats
    40kg x 6
    40kg x 6
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    Tuesday 29.07.14 - Fasted Cardio

    Got a new Exercise Bike yesterday so that I've got no excuse to do Cardio anymore. Had a cup of Green Tea and 2 Stimulant Free Fat Burners and just did 15 minutes at Level 2 to ease myself in. Still...
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    Thanks mate, its getting back up there!

    Thanks mate, its getting back up there!
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