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Getting harder now and progress is slowing so added reps to some movements this week instead of weight.

 

24/10/2016

Squat 3x10 97.5kg

Bench 10 9 8 82.5kg

Rows 4x8 82.50kg

Ohp 3x8 1x4 55kg a couple push press in there too

Rdl 3x8 97.5kg

Curls 3x8 17.5kg

Edited by r31slpr

03/11/2016

Squat 3x10 100kg

Bench 3x8 85kg

Rows 3x8 85kg

Ohp 3x8 57.5kg Couple push press

Rdl 3x8 100kg

Curls 3x10 17.5kg

 

05/11/2016

Squat 3x10 100kg

Bench 3x8 85kg

Rows 3x8 85kg

Ohp 3x8 57.5kg Couple push press

Rdl 3x8 100kg

Curls 3x10 17.5kg

Feeling a bit off the last couple weeks, so just taking it easy for now.

14/11/2016

Squat 3x10 100kg

Ohp 3x8 57.5kg

Rows 3x8 85kg

 

16/11/2016

Split Squat 3x8 40kg

Bench 3x8 70kg

Rows 3x8 70kg

Ohp 3x8 50kg Couple push press

Rdl 3x8 90kg

Curls 3x8 15kg

  • 2 months later...

Still going at this, dropped off a little over christmas and new year.

Lowered weights on a few things, form was getting sloppy. Reps are a lot slower and more controlled now.

This week mostly looked like this.

16,18,20/01/2017

Squat 3x10 105kg

Bench 3x8 80kg

Rows 3x8 70kg

Ohp 3x8 50kg

Rdl 3x8 105kg

Curls 3x10 17.5kg

 

This weeks was pretty much all the same. Elbow is feeling a little better, shoulder is mostly ok. Have moved to 5x5 for ohp because i was getting too much of a pump with the higher reps and my shoulder would start sticking in the last couple reps.

30/01/2017, 01/02/2017, 03/02/2017

Squat 3x10 110kg

Bench 3x8 85kg

Rows 3x8 75kg

Ohp 5x5 55kg

Rdl 3x8 110kg

Curls 3x12 15kg

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