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jon1234

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jon1234		...	15-02-2017 @ 02:16
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	Week 5 day 2 3 rep superset w fatgripz @45kg 10 x curls 10 x reverse curls 30 x donkey calf raises w 50kg floor press 70kg x 5, 100kg x 5, 120kg x 3, 130kg x 3 bench lockouts 130kg x 5, 135kg x 3, 140kg x 3, 140kg x 3
jon1234		...	16-02-2017 @ 02:53
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	week 5 day 3 Deads 100kg x 5, 120kg x 5, 140kg x 5, 150kg x 5, 165kg x 4 then a kind of random circuit of landmines, donkey calf wrist roller variations
jon1234		...	17-02-2017 @ 01:52
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	3 circuits 10 x curls 10 x reverse flys w 10kg each arm 10 x flys w 10kg each arm 10 x reverse curls 15 x prone rows 30 x donkey calf raises w 50kg wrist roller w 10kg 1x up and down 10 x single leg SLDL w30kg 10 x single leg split squats w 30kg doesnt look like much but i found it fairly hard Squats 70 x 5, 100 x 5, 120 x 3 those 1 legged things really killed my legs for some reason
jon1234		...	21-02-2017 @ 04:07
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	Week 1 day 1 Squat 70kg x 6, 100kg x 6, 120kg x 6, 4 x 6 @140kg Deadlift @150kg 4,6,4 did grip/forearm work inbetween sets 3 round superset w fat grips @45kg 10 x curls 10 x reverse flys w 5kg each arm 10 x flys w 10kg each arm 10 x reverse curls 15 x prone rows
jon1234		...	23-02-2017 @ 01:16
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	week 1 day 2 floor press 10 x 70kg, 10 x 100kg, 8 x 105kg, 6 x 110kg, 6 x 115kg 3 round of circuit 10 x curls w fatgrips @50kg 30 x donkey calf raises @50kg 10 x reverse curls @50kg 10 x per leg split squats @30kg 10 x Bor @50kg
jon1234		...	24-02-2017 @ 02:46
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	Week 1 day 3 Squat 8 x 70kg, 8 x 100kg, 8 x 120kg, 8 x 130kg, 8 x 130g, 8 x 130kg, 8 x 130kg did pvc pipe wrist roller w 10kg inbetween each Dead 8 x 130kg, 8 x 130kg dead lockouts just above knee 8 x 150kg, 8 x 150kg
jon1234		...	27-02-2017 @ 04:57
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	week 1 day 4 strained my wrist/forearm tendon abit from all the forearm and grip work.. going to ease the grip work for a day or 2 so hopefully havent strained any tendons too bad floor press 10 x 70kg, 10 x 90kg, 10 x 100kg, 6 x 110kg, 6 x 115kg pin bench lockouts 5 x 120kg, 5 x 140kg, 5 x 140kg, 5 x 150kg, 5 x 150kg
jon1234		...	02-03-2017 @ 02:47
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	Post Edited: 02.03.2017 @ 02:48 AM by jon1234 Week 2 day 1 Squat 10 x 140kg then 10 sets of 3 @135kg w 60sec intervals Week 2 day 2 4 rounds of 12 x curls w 40kg 10 x reverse curls 40kg 1 x wrist roller up and down 10 x lying finger curls w 40kg 30 x donkey calf raises w 50kg Floor press 70kg x 10, 100kg x 10, 105kg x 8, 110kg x 6
jon1234		...	06-03-2017 @ 01:53
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	Week 2 day 3 Squat 10 x 70kg, 5 x 100kg, 5 x 120kg then 10 x 142.5kg then 10 sets of 3 @137.5kg w 60sec intervals 3 sets of 30 x donkey calf w 50kg 30 x reverse wrist curls w 10kg 30 x wrist curls w 10kg 10 x one legged SLDL w 30kg
jon1234		...	07-03-2017 @ 02:51
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	week 2 day 4 3 round superset w fatgripz @40kg curl x 10 donkey calf x 25 w 50kg reverse curl x 10 donkey calf x 25 w 50kg floor press 70 x 10 110 x 10 115 x 4
jon1234		...	10-03-2017 @ 02:18
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	week 3 day 1 squat 5 x 110kg 5 x 130kg 6 x 147.5kg 6 x 147.5kg 6 x 147.5kg dead 3 x 150kg 2 x 155kg 2 x 155kg wow my deads have done to pot.. im paranoid about tweaking my back..
jon1234		...	14-03-2017 @ 23:32
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	week 3 day 3 floor press 5 x 70kg, 5 x 100kg, 6 x 115kg, 6 x 115kg, 6 x 115kg, 6 x 115kg
jon1234		...	15-03-2017 @ 00:19
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	week 3 day 4 squat 5 x 70kg 5 x 100kg 5 x 120kg 4 x 145kg 3 x 155kg 3 x 155kg 3 x 155kg 3 x 155kg 3 x 155kg 3 x 155kg 3 x 155kg 3 x 155kg
jon1234		...	17-03-2017 @ 03:39
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	Post Edited: 17.03.2017 @ 03:41 AM by jon1234 week 4 day 4 4 x circuit w bb fatgrips @ 45kg finger curl x 15 curl x 10 prone reverse row x 15 Floor press 70kg x 5, 100kg x 3, 110kg x 3, 120kg x 3, 135kg x 1, 135kg x 1 doh did the wrong day.. christ im a mong.
jon1234		...	20-03-2017 @ 02:24
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	week 3 day 5 bench 4 x 120kg 4 x 120kg 4 x 120kg doh speed dead off blocks 3 x 120kg 3 x 120kg 3 x 120kg 2 x superset w fatgrips @45kg curls x 10 bb bor x 15 chest flys w 15kg plates x 10 reverse curls x 10 donkey calf raises w50kg x 30

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