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» be patient or be a patient (Go to post)12-12-2017 @ 13:37 
inc db row
ohg
25's x 10 x 4
ng
25's x 10 x 4

bb curl
32 x 15 x 4
» be patient or be a patient (Go to post)11-12-2017 @ 11:13 
seated ohp
12 x 20
42 x 10
62 x 5
82 x 1
92 x 2
85 x 5, 5, 3, 3
72 x 10, 8, 8, 8
» be patient or be a patient (Go to post)07-12-2017 @ 11:22 
pec still iffy

bench
12 x 20
42 x 10
62 x 8
82 x 5
92 x 5
42 x 20

seat ohp
42 x 10
62 x 10 x 4
» be patient or be a patient (Go to post)06-12-2017 @ 16:30 
monday

decided to deload as only 3hrs sleep, pec felt tight and had an ache in shouder blade.

seated ohp
upto
62 x 8 x 2

bench
upto
62 x 8
82 x 5 x 2


tuesday
rows x 12 x 3

curls x 3 sets
» be patient or be a patient (Go to post)02-12-2017 @ 12:00 
squat
42 x 8
62 x 5
82 x 12, 12, 12
102 x 8, 8, 8

wide rows
62 x 15 x 3

bb curl
42 x 10 x 3
» be patient or be a patient (Go to post)02-12-2017 @ 11:01 
thurs session

bench
warm ups
105 x 6, 5, 5, 5

seated press
warm ups
72 x 12, 10, 10, 10

think that was it, dont think i did accessories
» be patient or be a patient (Go to post)28-11-2017 @ 11:02 
bb row
72 x 10 x 3

db inc row
25's x 10 x 3

bb curl
32 x 15 x 3
» be patient or be a patient (Go to post)27-11-2017 @ 11:48 
seated ohp
12 x 20
42 x 8
62 x 5
72 x 2
82 x 8, 6, 5, 5, 5

bench feet up
42 x 10
62 x 5
82 x 12, 10, 10, 10, 12

circuits
tris, rear fly, press up, face pull, side raise, tris x 20, 15, 15
» be patient or be a patient (Go to post)24-11-2017 @ 11:51 
forgot to post tuesdays / 21st

rows 25's x 12 x 8

today

squat - paused
42 x 8
62 x 8
82 x 8
102 x 8

bb row
62 x 15 x 3

db inc row
25s x 10 x 3

bb curl
32 x 12 x 3
» be patient or be a patient (Go to post)23-11-2017 @ 11:49 
bench
12 x 20
42 x 10
72 x 5
92 x 3
102 x 5, 5, 5, 5, 5

seated ohp
12 x 20
42 x 8
62 x 5
72 x 12, 10, 10, 8, 8

tired n felt s**t so took longer than usual i had to miss out the fluff
» be patient or be a patient (Go to post)20-11-2017 @ 12:14 
bw 79.8

seated press
12 x 20
45 x 8
65 x 8
80 x 6, 6, 6, 6, 8

feet up bench
45 x 8
65 x 8
80 x 12, 12, 12, 10, 10

circuit
tri ext, rear fly, press up, face pull, side raise, kickback x 20, 15, 15
» be patient or be a patient (Go to post)17-11-2017 @ 11:15 
squat
22 x 10, 10
42 x 8
62 x 5
82 x 8, 8, 8, 8, 8

all paused n beltless.

db inc row
25's x 12 x 5


nice to squat again, hip n ankle feel perfect so far. plenty more in tank but will just build up some reps/sets before worrying about weight.
» be patient or be a patient (Go to post)16-11-2017 @ 12:07 
bench
12 x 20
42 x 10
72 x 5
92 x 5
102 x 5, 5, 5, 5, 5

seated ohp
42 x 10
62 x 6
70 x 12, 10, 10, 9, 9

rest pause sets
tri ext x 50
rear fly x 50
press up x 50
side raise x 50
face pulls x 50
» be patient or be a patient (Go to post)14-11-2017 @ 11:31 
deads
42 x 8
72 x 8
92 x 8
112 x 8
122 x 8

bb row
72 x 10

db inc row
25's x 15 x 6

bb curl
32 x 15, 12, 12, 12, 12
» be patient or be a patient (Go to post)13-11-2017 @ 12:53 
week 1 HP

seated ohp
12 x 20
42 x 10
62 x 5
77 x 8, 6, 6, 6, 6

feet up bench
42 x 10
62 x 5
77 x 12, 11, 10, 10, 10

circuit 300
tri ext, rear fly, press up, face pulls, side raise, kickbacks x 20, 15, 15

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