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Pete's cut and paste journal

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PeteHodgsonIcon...01-10-2017 @ 17:20 
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Likes to take photos of himself
Member 677, 10231 posts
SQ 170, BP 140, DL 220
530.0 kgs @ 86kgs UnEq
Sun-1/10/17

Week 3

Day 1
SQUAT

Squats
120 x2 x5

Front squats
60kg x3 x10

Leg extensions
50kg x2 x12

Single leg leg curls (standing)
15kg x2 x12

Seated calf raises

Band crunches
PeteHodgsonIcon...02-10-2017 @ 15:10 
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Likes to take photos of himself
Member 677, 10231 posts
SQ 170, BP 140, DL 220
530.0 kgs @ 86kgs UnEq
Mon-2/10/17

Week 3

Day 2 BENCH
Military press
40kg x5
45kg x5
47.5kg x5

Bench press
92.5kg x2 x8

CGBP paused
80kg x2 x8

Incline dumbbell press
28kg x8
34kg x2 x8
40kg x5

Standing calf raise

Barbell curls
27.5kg x4 x12
PeteHodgsonIcon...04-10-2017 @ 19:02 
Avatar
Likes to take photos of himself
Member 677, 10231 posts
SQ 170, BP 140, DL 220
530.0 kgs @ 86kgs UnEq
Wed-4/10/17

Week 3
Day 3
SHOULDERS

Military press
50kg x2 x8

Lateral raises
12kg Ish x2 x15

Hammer grip lateral raise
12kg x2 x15

Rear delt raises
12.5kg x2 x12
PeteHodgsonIcon...05-10-2017 @ 15:20 
Avatar
Likes to take photos of himself
Member 677, 10231 posts
SQ 170, BP 140, DL 220
530.0 kgs @ 86kgs UnEq
Thurs-5/10/17

Week 3

Day 4. DEADLIFT

Deadlift
177.5kg x8 short rest then 2

SLDL off block
75kg x10

Row off block (underhand)
70kg x2 x10

Pull-up (wide grip)
2 x8
PeteHodgsonIcon...06-10-2017 @ 17:15 
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Likes to take photos of himself
Member 677, 10231 posts
SQ 170, BP 140, DL 220
530.0 kgs @ 86kgs UnEq
Fri-6/10/17

Week 3

Day 5.

Wide grip bench
70kg x2 x8

Band Tricep press down
3 x12

French press
30kg x4 x10

Barbell curls
30kg x2 x12

Standing calf raise
90kg x2 x25
PeteHodgsonIcon...08-10-2017 @ 17:41 
Avatar
Likes to take photos of himself
Member 677, 10231 posts
SQ 170, BP 140, DL 220
530.0 kgs @ 86kgs UnEq
Post Edited: 08.10.2017 @ 17:42 PM by PeteHodgson
Sun-8/10/17

Week 4

Day 1
SQUAT

Squats
125 x5, 7

Front squats
65kg x3 x10

Leg extensions
50kg x2 x12

Single leg leg curls (standing)
15kg x2 x12

Seated calf raises

Band crunches
PeteHodgsonIcon...10-10-2017 @ 20:03 
Avatar
Likes to take photos of himself
Member 677, 10231 posts
SQ 170, BP 140, DL 220
530.0 kgs @ 86kgs UnEq
Tues-10/10/17

Week 4

Day 2 BENCH

Bench press
95kg x2 x8

CGBP paused
85kg x2 x8

Incline bench press
70kg x2 x8

Standing calf raise

Abs
PeteHodgsonIcon...11-10-2017 @ 19:23 
Avatar
Likes to take photos of himself
Member 677, 10231 posts
SQ 170, BP 140, DL 220
530.0 kgs @ 86kgs UnEq
Wed-11/10/17

Week 4
Day 3
SHOULDERS

Military press
50kg x2 x8

Lateral raises
12kg Ish x2 x15

Hammer grip lateral raise
12kg x2 x15

Rear delt raises
12.5kg x2 x12
PeteHodgsonIcon...12-10-2017 @ 16:04 
Avatar
Likes to take photos of himself
Member 677, 10231 posts
SQ 170, BP 140, DL 220
530.0 kgs @ 86kgs UnEq
Thurs-12/10/17

Week 4

Day 4. DEADLIFT

Deadlift
185kg x7 (8 was the aim. 7th was a grinder)

SLDL off block
100kg x10

Row off block (underhand)
80kg x2 x10

Pull-up (wide grip)
2 x8
PeteHodgsonIcon...13-10-2017 @ 17:27 
Avatar
Likes to take photos of himself
Member 677, 10231 posts
SQ 170, BP 140, DL 220
530.0 kgs @ 86kgs UnEq
Fri-13/10/17

Week 4

Day 5.

Wide grip bench
75kg x2 x8

Band Tricep press down
3 x12

French press
30kg x4 x12

Barbell curls
35kg x2 x10

Standing calf raise
100kg x2 x20
PeteHodgsonIcon...15-10-2017 @ 18:57 
Avatar
Likes to take photos of himself
Member 677, 10231 posts
SQ 170, BP 140, DL 220
530.0 kgs @ 86kgs UnEq
Sun-15/10/17

Week 5

Day 1
SQUAT

Squats
130kg x5, 7

Leg extensions
50kg x2 x12

Single leg leg curls (standing)
20kg x2 x12

Seated calf raises
PeteHodgsonIcon...16-10-2017 @ 16:26 
Avatar
Likes to take photos of himself
Member 677, 10231 posts
SQ 170, BP 140, DL 220
530.0 kgs @ 86kgs UnEq
Mon-16/10/17

Week 5

Day 2 BENCH

Bench press
105kg x2 x5

CGBP paused
95kg x2 x5

Incline bench press
80kg x2 x5

Standing calf raise
PeteHodgsonIcon...17-10-2017 @ 15:18 
Avatar
Likes to take photos of himself
Member 677, 10231 posts
SQ 170, BP 140, DL 220
530.0 kgs @ 86kgs UnEq
Tues-17/10/17

Week 5
Day 3
SHOULDERS

Military press
55kg x2 x5

Lateral raises
12kg Ish x3 x15

Hammer grip lateral raise
12kg x2 x15

Rear delt raises
12.5kg x2 x12
PeteHodgsonIcon...18-10-2017 @ 12:17 
Avatar
Likes to take photos of himself
Member 677, 10231 posts
SQ 170, BP 140, DL 220
530.0 kgs @ 86kgs UnEq
Wed-18/10/17

Week 5

Day 4. DEADLIFT

Deadlift
187.5kg x5

SLDL off block
100kg x10

Row off block (underhand)
80kg x3 x10

Dumbbell row
40kg x3 x12

Pull-up (wide grip)
2 x10

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