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Ermm here goes

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drex50Icon...05-03-2018 @ 21:40 
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It's a moonface era now.
Member 5901, 956 posts
184 is huge, mate. Take care and make some rest.
unit94Icon...07-03-2018 @ 18:35 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
I will do mate

7.3.18

Bench
80 3x10

Standing cable row
3x12

Lateral raises
10's 3x15

Tricep pushdowns
3x15

Bit of foam rolling

Done. Still feeling ill but just did a tiny bit to keep moving.
unit94Icon...10-03-2018 @ 23:00 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
9.3.18

Warmed up

SSB paused squat
60
100
140
180 2x5 (bit awkward hitting knees with elbows)

Incline bench
60
100
125 2x8

Lat pulldowns
3x10

LEg curls
4x8

Seated calf raise
3x20

Done, felt fine but then at night felt really sick again, getting a bit annoying!
unit94Icon...13-03-2018 @ 00:31 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
12.3.18

Was losing my mind not training

Warmed up

push press
60
100
120 3x5

deadlift
belt straps
220 2x5
220x5 beltless

Pull ups
bw 3x8

aleknas
20's 3x8

Done, not feeling too bad
unit94Icon...14-03-2018 @ 00:30 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
13.3.18

One arm dumbbell
80 3x2 right arm

pause squat
160 3x5

pause bench
130 3x6

seated box jumps
5x3

flat dumbbell bench
50's 3x12

Done.
unit94Icon...15-03-2018 @ 00:05 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
14.3.18

Session 1

Warmed up

Power clean
120 3x3

Front squat
150 3x5

seated banded press
72 3x8 +green bands

Single leg seated box jumps
4x3 each leg

IYTWs
3's 4x5 each letter

Done.

Session 2

Warmed up

shrugs
200 3x10

hip thrusts
160 3x8

hanging leg raises
3x10

Single arm hangs
3x20 secs each arm

Lateral raises
15's 3x15

Face pulls
4x15

Done.
unit94Icon...16-03-2018 @ 01:15 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
15.3.18

Warmed up

power snatch
80 4x3

deadlift
belt straps
220 5x2

Deadlift row
145 3x8

Step ups
80 3x5 each leg

Dips
+25 3x10

Done.
unit94Icon...16-03-2018 @ 22:31 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
16.3.18

Warmed up

SSB reverse lunges
60
105 3x5 each leg

Frame squat
200
suit straps up
240x7
280x7 (Rep PB, weight feels fine but the frame was slightly off balanced)

Box jumps bounds
6x3

incline bench
60
100
130 2x6
130x8

Seated dumbbell press
40's 3x12

Lat pulldowns
3x10

Leg curls
4x8 7 plates

Done. Didnt feel ill today
KevC86Icon...17-03-2018 @ 07:20 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
unit94 said:16.3.18

Didnt feel ill today


Woo, thats gainz baby!
unit94Icon...17-03-2018 @ 20:43 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
17.3.18

Warmed up

log clean and strict press
75
95
115
120 2x5

Keg carry
102 20m run 40m 20m
4 sets

Arm over arm using Exergenie
few sets
up to
15m 2 revs and 10 (really cool kit)

Done.
unit94Icon...18-03-2018 @ 20:18 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
18.3.18

90 minutes of mobility work
unit94Icon...20-03-2018 @ 00:14 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
19.3.18

Warmed up

power snatch
83 3x3

Push press
130 2x5 (neck is messing me up)

Deadlift
belt straps
240 3x5

pull ups
bw 3x9

Box jumps
5x3

Aleknas
25's 3x8

Resisted treadmill prowler push
7+8 gearing
10 seconds on 20 off 6 rounds

Done.
unit94Icon...20-03-2018 @ 23:17 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
20.3.18

Warmed up

Dumbbell
75x1 (neck felt dodgy)

Pause squat
170 3x5

Pause bench
135 3x6

Keg toss
18.5 lots of doubles just getting my eye back in

Seated box jumps
5x3

Seated cable row
3x10 13 plates

Done.
unit94Icon...22-03-2018 @ 00:20 
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what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
21.3.18

Session 1

Warmed up

Power clean
124 3x3

front squat
160 3x5

shrugs
210 3x10

Single leg seated box jumps
4x3 each leg

Single arm hangs
3x22 seconds each hand

Done.

Session 2

Warmed up

Hip thrusts
170 3x8

Seated banded press
75 +green bands 3x6

Hanging leg raises
3x10

LAteral raises
15's 3x15

IYTW's
3's 4x5 each letter

Done.
unit94Icon...22-03-2018 @ 15:12 
Avatar
what is everyone's fran time?
Member 3986, 10432 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
22.3.18

Warmed up

Deadlift
70
120
170
Belt straps
220 5x2 ( felt quick)

Deadlift rows
150 3x8

Step ups
85 3x5 each leg

Dips
Bw
+30 3x10

Resisted treadmill low handles
Gear 7 and 8 10s on 20s off
6 sets

Done, treadmill isn't fun!

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