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My Journal

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    #32
    Shrimp
    Registered Users Posts: 5,645 ✭✭✭Shrimp


    Bench:
    50 x 8
    60 x 6
    70 x 4
    75 x 2
    80 x 1

    Incline Bench:
    40 x 10
    45 x 8
    50 x 6
    55 x 4

    DB Fly:
    30 x 10 (15 in each hand)
    30 x 10 (15 in each hand)
    35 x 10 (17.5 in each hand)

    DB PullOver:
    22.5 x 15
    25 x 15
    30 x 15

    DB Bent Over Row:
    30 x 8 (Left Hand)
    30 x 8 (Right Hand)

    30 x 8 (Left Hand)
    30 x 8 (Right Hand)

    30 x 8 (Left Hand)
    30 x 8 (Right Hand)

    30 x 8 (Left Hand)
    30 x 8 (Right Hand)

    Arms Superset:

    Tri Pull-down
    Bicep Curl
    20kg x 10
    20kg x 10
    20kg x 10
    20kg x 10
    20kg x 10
    20kg x 10

    --- end superset ---

    EZ bar:
    20kg x 12 (Inner Grip)
    20kg x 10 (Inner Grip)
    20kg x 8 (Inner Grip)

    20kg x 12 (Outer Grip)
    20kg x 10 (Outer Grip)
    20kg x 8 (Outer Grip)

    Arms Superset:

    Tricep Extension --- DB Curl
    15kg x 10
    10kg x 10 (10kg in each hand)
    15kg x 10
    10kg x 10 (10kg in each hand)
    15kg x 10
    10kg x 10 (10kg in each hand)

    --- end superset ---

    Abs

    ----

    This was an intense workout, helps do have someone to train with.


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    #33
    Shrimp
    Registered Users Posts: 5,645 ✭✭✭Shrimp


    Yesterday: (Tuesday)

    Standing Military Press:
    40 x 8
    30 x 6
    30 x 4
    30 x 3

    Alt. DB Front Raise:
    10 x 10 (In each Hand)
    10 x 8 (In each Hand)
    10 x 6 (In each Hand)
    12.5 x 4 (In each Hand)

    DB Lat. Raise:
    10 x 12 (In each Hand)
    10 x 10 (In each Hand)
    W12.5 x 8 (In each Hand)
    12.5 x 6 (In each Hand)

    BB Upright Row:
    24 x 10
    24 x 8
    24 x 6
    24 x 4

    DB Shoulder Press:
    15 x 10 (In each Hand)
    15 x 8 (In each Hand)
    15 x 6 (In each Hand)
    15 x 4 (In each Hand)

    EZ-Bar Curl:
    25 x 10
    30 x 8
    35 x 6
    40 x 4 (Glad I got all 4 in)

    Standing DB Curls

    ----
    Tri's and Legs today.


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    #34
    Shrimp
    Registered Users Posts: 5,645 ✭✭✭Shrimp


    Close Grip Bench:
    20 x 10
    30 x 8
    35 x 6
    40 x 4

    Skull Crushers:
    20 x 10
    30 x 10
    40 x 10

    Tricep PullDown:
    20 x 12
    20 x 12
    20 x 12
    22.5 x 6

    Squat:
    50 x 8 (Warm up)
    80 x 6
    90 x 4
    130 x 2

    Abs

    ---

    Chest and back tomorrow, looking forward to it.


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    #35
    Shrimp
    Registered Users Posts: 5,645 ✭✭✭Shrimp


    Bench:
    50 x 8
    55 x 6
    60 x 4
    65 x 2

    Incline Bench:
    40 x 10
    45 x 8
    50 x 6
    55 x 4

    DB Fly:
    35 x 10 (17.5 in each hand)
    35 x 10 (17.5 in each hand)
    35 x 10 (17.5 in each hand)

    DB PullOver:
    22.5 x 15
    25 x 15
    30 x 15

    DB Bent Over Row:
    30 x 8 (Left Hand)
    30 x 8 (Right Hand)

    30 x 6 (Left Hand)
    30 x 6 (Right Hand)

    30 x 4 (Left Hand)
    30 x 4 (Right Hand)

    30 x 4 (Left Hand)
    30 x 4 (Right Hand)

    Deadlift:
    70 x 8
    80 x 6
    90 x 4
    100 x 2

    ----

    Shoulders and Bi's tomorrow.


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    #36
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    Did you do the same workout twice in the one day?


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    #37
    Shrimp
    Registered Users Posts: 5,645 ✭✭✭Shrimp


    sorry, double posted by accident, thanks.


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    #38
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    Ah I thought you were like severely overtraining or something! roffles.


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    #39
    Shrimp
    Registered Users Posts: 5,645 ✭✭✭Shrimp


    Shoulder/Bi's/Abs yesterday.

    Tri's/Legs today. (will post exercise later)


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    #40
    Shrimp
    Registered Users Posts: 5,645 ✭✭✭Shrimp


    Close Grip Bench
    Skull Crushers
    Triceps Pull Downs
    Squats

    ----
    Rest-day tomorrow.


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    #41
    Shrimp
    Registered Users Posts: 5,645 ✭✭✭Shrimp


    Chest/back later today.

    Will post exercise.


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    #42
    Shrimp
    Registered Users Posts: 5,645 ✭✭✭Shrimp


    Bench:
    40 x 10 (warm up)
    55 x 10
    60 x 8
    65 x 6
    70 x 4

    Incline Bench:
    40 x 10
    45 x 8
    50 x 6
    55 x 4

    DB Fly:
    35 x 10 (17.5 in each hand)
    40 x 10 (20 in each hand)
    40 x 10 (20 in each hand)

    DB PullOver:
    30 x 10
    30 x 10
    30 x 10

    DB Bent Over Row:
    30 x 8 (Left Hand)
    30 x 8 (Right Hand)

    30 x 8 (Left Hand)
    30 x 8 (Right Hand)

    30 x 8 (Left Hand)
    30 x 8 (Right Hand)

    30 x 8 (Left Hand)
    30 x 8 (Right Hand)

    Deadlift:
    60 x 10 (Warm-up)
    80 x 8
    90 x 6
    100 x 4

    Abs


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    #43
    Shrimp
    Registered Users Posts: 5,645 ✭✭✭Shrimp


    Back soon.


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    #44
    Shrimp
    Registered Users Posts: 5,645 ✭✭✭Shrimp


    .


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    #45
    Shrimp
    Registered Users Posts: 5,645 ✭✭✭Shrimp


    Haney Shrugs
    40kg x 12
    60kg x 12
    60kg x 12
    60kg x 12

    Barbell Shrugs
    50kg x 8
    60kg x 8
    60kg x 8
    60kg x 8
    60kg x 8

    Upright Row
    30kg x 8
    30kg x 8
    30kg x 8

    Rear Delts (Lateral Raise on an Incline Bench)
    10kg x 5 (20kg total)
    15kg x 5
    15kg x 5
    15kg x 5

    Seated Shoulder Press
    20kg x 5
    20kg x 5
    20kg x 5
    22.5kg x 5
    20kg x 5

    Abs


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