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Thread: Progression of an ape

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  1. #11
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,052

    Tuesday 09.04.14 - Push

    Flat BB Bench
    40kg x 5
    60kg x 4
    80kg x 3

    100kg x 2
    105kg x 2
    110kg x 2

    Incline DB Bench
    20kg Dumbells x 5
    32kg Dumbells x 6
    32kg Dumbells x 6

    Incline DB Flyes
    7.5kg Dumbells x 10
    7.5kg Dumbells x 10

    One Arm Seated DB Shoulder Press
    15kg x 5 per arm
    26kg x 5 per arm
    26kg x 5 per arm

    Standing DB Lateral Raises
    2.5kg Dumbells x 10
    7.5kg Dumbells x 10
    7.5kg Dumbells x 10

    Close Grip BB Bench
    60kg x 5
    80kg x 1

    90kg x 3

    One Arm DB Overhead Tricep Extention
    10kg x 10 per arm
    10kg x 10 per arm

    Good Session.
    Last edited by Kong; 04-09-2014 at 06:48 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

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