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Bokers Training Log

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BokersIcon...06-02-2017 @ 09:36 
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got in !
Member 3620, 547 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
ALWEBB72 said:Bgb2 over 4 years ago should we have. A Number 3


AL!! How are you pal?

How has it been that long? haha.

Sounds like a plan.
BokersIcon...06-02-2017 @ 09:37 
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got in !
Member 3620, 547 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Cycle + warmup.

Squats
20, 50, 90kg x 5
110kg x 5 x 5. I think this is a rep/set PB. Very happy either way.

RDL
50kg x 10 x 3
nailsIcon...06-02-2017 @ 10:00 
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my wood got all bloody
Member 1001, 4411 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Bokers said:Cycle + warmup.

Squats
20, 50, 90kg x 5
110kg x 5 x 5. I think this is a rep/set PB. Very happy either way.

RDL
50kg x 10 x 3


Nice PB mate/
ALWEBB72Icon...06-02-2017 @ 17:21 
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Is wasting away !!! will be down to 30 stone soon
Member 1649, 2217 posts
SQ 290, BP 235, DL 325
850.0 kgs @ 110kgs UnEq
Yeah doing ok pal I am training again yes we should make it happen you Colchester still and where you training these days
ALWEBB72Icon...06-02-2017 @ 17:21 
Avatar
Is wasting away !!! will be down to 30 stone soon
Member 1649, 2217 posts
SQ 290, BP 235, DL 325
850.0 kgs @ 110kgs UnEq
Yeah doing ok pal I am training again yes we should make it happen you Colchester still and where you training these days
BokersIcon...07-02-2017 @ 09:38 
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got in !
Member 3620, 547 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
nails said:
Nice PB mate/


Cheers bud.
BokersIcon...07-02-2017 @ 09:39 
Avatar
got in !
Member 3620, 547 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
ALWEBB72 said:Yeah doing ok pal I am training again yes we should make it happen you Colchester still and where you training these days


Good to hear mate.

Yes, I'm still in Colchester pal. Training in Sudbury at the moment next to work but we should all get training together sometime soon Grin
BokersIcon...07-02-2017 @ 09:39 
Avatar
got in !
Member 3620, 547 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Cycle + warmup

Bench
20, 50, 80, 90kg x 5
95 kg x 5, 5, 5, 3, 3

Assisted dips
-4 x 5 x 5
ALWEBB72Icon...08-02-2017 @ 17:12 
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Is wasting away !!! will be down to 30 stone soon
Member 1649, 2217 posts
SQ 290, BP 235, DL 325
850.0 kgs @ 110kgs UnEq
Yes mate lets us all put a plan and date together
BokersIcon...15-02-2017 @ 12:54 
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got in !
Member 3620, 547 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Cycle + warmup.

OHP
20, 40kg x 5
60kg x 5, 5, 5, 3, 2, 1 Will move back down and re-build, maybe.

Seated DB OHP
15kg x 10 x 4

Assisted dips
Stack x 5 x 4

Curls
10kg x 10 x 4
BokersIcon...16-02-2017 @ 09:20 
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got in !
Member 3620, 547 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Cycle + warmup

Squats
20 x 10, 60kg x 5
90kg x 8, 8, 8, 8

Back extension
50, 90, 110kg x 10
160kg x 8, 8, 8, 8

Leg extension
50kg x 12 x 4
BokersIcon...17-02-2017 @ 18:59 
Avatar
got in !
Member 3620, 547 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Warmup + cycle.

Bench press
20, 60, 80kg x 5, 5
90kg x 8, 8, 6, 6

DB press
25kg x 12, 12, 8, 6

Tricep cable
60kg x 12, 12, 12, 12

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