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Bokers Training Log

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BokersIcon...08-03-2017 @ 09:54 
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Member 3620, 561 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Yesterday

Cycle + warmup.

Bench
20, 60kg x 5
75kg x 10, 10, 6, 10 (plan was 3x12)

Row
62.5kg x 12 x 3

Incline DB press

30kg x 5 x 3

Felt like poo. Just got through it.
BokersIcon...13-03-2017 @ 20:57 
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got in !
Member 3620, 561 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Saturday
Played rugby, watched England, ate all of the Chinese food.

Sunday
Swim and sauna.

Today
Cyclle + warmup

OHP
20, 30, 40, 50, 60kg x 5

RDL
60kg x 8 x 3

BOR
40kg x 8 x 3

Hack squat
BW x 12 x 3

Foam roller and mobility.

Stiff/sore from playing Saturday still so just trying to recover.
BokersIcon...14-03-2017 @ 09:09 
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got in !
Member 3620, 561 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Cycle + warmup.

Squats
20, 50, 80, 100, 110, 115kg x 5

Lat pulldown
70kg x 5 x 3

Mobility and roller. Feeling better after the weekend.
BokersIcon...15-03-2017 @ 09:50 
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got in !
Member 3620, 561 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Cycle + warmup.

Bench press
20, 60, 80kg x 5 jumps too big and/or not enough warmup for me.
90kg x 5 x 4 Would have been easier if the warmup was longer.

Assisted dips
Stack -5 x 5 x 4 Decreasing assistance week on week!

Assisted chinups
Stack -5 x 2 x 2 Testing how where I am. Not too bad.

Curls
12.5kg x 10, 10, 5
BokersIcon...18-03-2017 @ 08:22 
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got in !
Member 3620, 561 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Yesterday

Cycle + warmup

Deadlifts
60, 90, 120, 140kg x 5
160kg x 3 x 3

DB row over bench
20kg x 5, 27.5 kg x 5, 5, 5 30kg x 5 (one side at a time).
BokersIcon...22-03-2017 @ 10:23 
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got in !
Member 3620, 561 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Cycle + warmup. Missed a couple of bits off of the warm up, silly. Also, cycled 5k at a higher resistance and faster, too eager.

Squats
20, 50, 70, 90kg x 5
112.5kg x 5, 5, 5, 2

RDL with pivot bar
60kg x 10 x 3

Some abs.
BokersIcon...23-03-2017 @ 14:23 
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got in !
Member 3620, 561 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Cycle + warmup. Getting faster at 5K on the bike.

Benchpress
20, 50, 70kg x 5
90kg x 5, 6, 6, 5

Cable triceps
65kg x 10 x 3

Curls
12.5kg x 10, 10, 6
BokersIcon...29-03-2017 @ 10:01 
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got in !
Member 3620, 561 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Feeling rough, lighter session.

10km bike.
Warmup.

Lat pulldown
50kg x 10 x 3

DB row
25kg x 10 x 3

Ab floor.
BokersIcon...01-04-2017 @ 16:01 
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got in !
Member 3620, 561 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
5k/3mile mile bike ride to 5k/3 mile park run to 5k/3mil ride home...
I would like to say run but it was around 50/50 walk and run. I won't get better without trying it though.
Oddly felt quite good on the uphill sections rather than the flat or down.

Quite a lot of cardio, for me anyway.
BokersIcon...04-04-2017 @ 10:16 
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got in !
Member 3620, 561 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Feel like poop but it was better to go than not.

Cycle

OHP
20, 40kg x 5
50kg x 5 x 5

Squat
50kg x 5 x 5
BokersIcon...19-04-2017 @ 20:49 
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got in !
Member 3620, 561 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Started cycling, half hour 9 mile rides at the moment, building up.

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