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Bokers Training Log

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Bokers		...	26-06-2014 @ 23:47
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Power cleans 20, 40, 60kg x 3 x 3 Bench 20, 40, 70, 80, 90kg x 5 60, 40, 20kg x 12 BOR 60kg x 5 x 5 Chinups BW x 2, 2, 2, 3, 1, 2, 1 Not too low yet.
Bokers		...	26-06-2014 @ 23:48
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Snatch 20, 25, 30, 35kg x 3 Squats 20, 50, 70, 90, 100kg x 5 Front Squat 70kg x 3 x 3 50kg x 5 x 5 Calf Raises BW x 12 x 4 KB Swings 24kg x 12 x 3
Bokers		...	30-06-2014 @ 21:00
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Power Jerk 20, 40, 60kg x 5 70kg x 3 x 3 Press 20, 30, 40kg x 5 50kg x 5 x 3 40kg x 8 Dips Green band 5 x 5 Pullips Green band 5 x 5 Hammer Curls 10, 12kg x 12 15kg x 8 8kg x 12
Bokers		...	01-07-2014 @ 22:07
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Reset my lifts as such, rather build something decent for once and leave my ego at the door. Snatch 20, 25, 30kg x 3 x 3 Squats 20, 40, 60kg x 5 80kg x 5 x 5 Paused. Front Squats 40kg x 5 x 5 Paused. Calf Raises BW x 12 x 4 KB Swings 24kg x 12 x 3
Bokers		...	31-07-2014 @ 22:55
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Yesterday Power Clean and Jerk 20, 30, 40 50kg x 3 x 3 Speed Squats 40, 60, 70kg x 3 x 3 OHP 40kg x 5 x 5 Dips BW + Green Band x 12 x 3 Pullups BW + + Green Band 3 x 10 Deadlifts 70, 110, 150, 160kg x 5 Tonight Rugby training. Dead!
Bokers		...	18-08-2014 @ 21:15
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Back onto 5x5 while in season. Nothing majorly heavy for me yet. Squats 5x5 82.5kg Press 5x5 45kg Deadlift 140kg x 5
Bokers		...	08-01-2015 @ 02:14
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Nice and easy. Deadlifts 20, 40kg x 10 60kg x 10 x 5 Lat pulldown 20kg x 10 x 5 Tricep pushdowns 20kg x 10 x 5 ​Abs
Bokers		...	13-01-2015 @ 09:09
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	RDL 20kg x 12 25kg x 10 30kg x 8 35kg x 6 40kg x 4 Cable Pullthrough 20kg x 12 x 3 Box Squat 20kg x 5 x 5 Bench Press 20kg x 5 x 5 Incline DB Press 5kg x 12 7.5kg x 12 5kg x 12 Flys 5kg x 12 x 3 Weight 282lbs.
Bokers		...	15-01-2015 @ 14:11
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	SL SLDL One hand 10kg x 12 x 3 GM 20kg x 12 x 3 Squats 20kg x 5 x 5 - Happy here, knee was a little sore but much better today. Chinups BW x 2, 1 Cable Chinups 20kg x 12, 10 25kg x 8, 6, 4 BOR 20kg x 5 x 5 Plank 10 x 10 sec full contraction BW 276lbs.
Bokers		...	17-01-2015 @ 13:11
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Fasted training at a new gym today. Squats 20kg x 5 x 3 30kg x 5 x 3 -- Squat shoes on, much better. Knee just feels stiff now. Leg press 50kg x 8 x 2 100kg x 8 x 3 Viking press 50kg x 5 x 3 Small log press 50kg x 3 x 5 Deadlifts 60kg x 5 x 3 80kg x 5 x 2 100kg x 5 x 2
Bokers		...	19-01-2015 @ 22:27
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Reverse hyperextensions SS the opposite (legs moving) BW x 12,12 x 3 The plan was cleans, but my mobility is lacking still. So I just did a lot of BW front squats and hitting the right position for cleans. OHP 20kg x 10 x 5 Seated DB OHP 7kg x 12 x 3 Cable tricep pushdowns SS cable curlzzz 20kg x 12, 10, 8, 6, 4 each.
Bokers		...	24-01-2015 @ 17:08
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	Last night Deadlifts 60, 80, 100, 120kg x 2 130kg x 1 Bench Press 20, 40, 60, 80kg x 3 Today Squats 20, 40, 50, 60kg x 5 70kg x 3 Knee was starting to ache here. Didn't push it, good form none the less. Happy! Power cleans 40kg x 3 x 8 Viking press 50, 60kg x 5 x 3 Small log press 50kg x 3 x 3 55kg x 3 50kg x 3 Bench Press 20, 40, 60, 80kg x 5 80kg x 3 40kg x 8
ALWEBB72		...	24-01-2015 @ 19:09
Is wasting away !!! will be down to 30 stone soon Member 1649, 2160 posts SQ 290, BP 235, DL 325 850.0 kgs @ 110kgs UnEq	alright mate how you doing?? where you training now?
stephen9069		...	24-01-2015 @ 19:15
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Good to see you still at it mate
Bokers		...	26-01-2015 @ 14:27
got in ! Member 3620, 563 posts SQ 140, BP 112.5, DL 180 432.5 kgs @ 140kgs UnEq	ALWEBB72 said:alright mate how you doing?? where you training now? Hello pal, good thanks, yourself? House of Gain and my mates garage. Saturdays at gain, very good equipment.

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