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BokersIcon...14-09-2016 @ 09:45 
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got in !
Member 3620, 563 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Jog

Bench
75kg x 5 x 5 Didn't feel good. Need to work on the form.

Dips
Full stack assistance x 10 x 3

Incline db press
20kg x 10 x 3

Short and sweet as per.
BokersIcon...23-09-2016 @ 10:03 
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got in !
Member 3620, 563 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Cycle

Squats
100kg x 5 x 3 Good form

All to short and sweet at the moment.
BokersIcon...28-09-2016 @ 10:11 
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got in !
Member 3620, 563 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Cycling

OHP
55kg x 5, 4
50, 40kg x 5
30kg x 8

Shrugs
90, 100, 110kg x 5

Tricep pushdown
75kg x 10 x 3
BokersIcon...03-10-2016 @ 11:18 
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got in !
Member 3620, 563 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
X-trainer

OHP
55kg x 5, 5, 2
40kg x 8 x 2

Shrugs
100kg x 5
120kg x 5 x 2
BokersIcon...11-10-2016 @ 11:03 
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got in !
Member 3620, 563 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
X-trainer

OHP
55kg x 5, 3
50kg x 5
40kg x 8 x 2

Shurgs
110kg x 10 x 3

Lat raises
5kg x 10 x 3

Played rugby for the first time in a long time and still feeling it. Expected the lower OHP. Not too bad considering.
BokersIcon...12-10-2016 @ 09:02 
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got in !
Member 3620, 563 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Bike

Power clean
20, 40kg x 3 x 3

Deadlift
60, 80, 110, 150kg x 5 x 2

Cable row
50kg x 10 x 4

Leg curl
10 x 4
BokersIcon...13-10-2016 @ 10:47 
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got in !
Member 3620, 563 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Bike.

Bench
20, 50, 70, 80kg x 5 x 5 upping next week.

Dips
Stack -1, -2 x 10
Stack -3 x 7 x 2

Cable tricep pushdowns
70kg x 10 x 3
BokersIcon...14-10-2016 @ 11:23 
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got in !
Member 3620, 563 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Bike

Squats
20, 50, 80, 90, 100kg x 5 x 5

Chinups
Stack x 10, 8, 6

Curls
10kg x 10 x 3
BokersIcon...18-10-2016 @ 10:40 
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got in !
Member 3620, 563 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
X-trainer

OHP
20kg x 10
40, 50kg x 5
55kg x 5, 3
50kg x 4
45kg x 5 x 3

Shrugs
120kg x 10 x 3

Lat raises
6kg x 10 x 3
BokersIcon...19-10-2016 @ 10:30 
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got in !
Member 3620, 563 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Bike

Deadlifts
60, 110, 160kg x 5
110kg x 10

Cable row
60kg x 10 x 4
BokersIcon...01-11-2016 @ 09:29 
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got in !
Member 3620, 563 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Bike

OHP
20, 40kg x 5
55kg x 5, 5, 5, 4, 0
40kg x 8

Shrug
125kg x 10 x 3

Lat raise
7kg x 10 x 3
BokersIcon...01-11-2016 @ 09:30 
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got in !
Member 3620, 563 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Bike

Deadlift
60, 100, 140, 165kg x 5

Cable row
65kg x 10 x 3
BokersIcon...03-11-2016 @ 10:45 
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got in !
Member 3620, 563 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Bike

Squats
20kg x 10
60, 80kg x 5
110kg x 4, 2
80kg x 5 x 3

Assisted chinups (higher number, less assistance)
-1,- 2, -3, -4 x 5
5 x 2, 4

Curls
10kg x 10 x 3

Best yet on chins, that's a good amount of weight less assisted. Hopefully I can push carry on removing it!
BokersIcon...10-11-2016 @ 21:54 
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got in !
Member 3620, 563 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Bike

Bench
20, 40, 70, 80kg x 5 x 5

Dips
Stack -1, -2, -3, -4, -5 x 5

DB pullovers
20kg x 10 x 3
stephen9069Icon...10-11-2016 @ 22:07 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Sessions are looking good mate

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