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Keeping track

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    #32
    LimLifter
    Registered Users Posts: 44 ✭LimLifter


    Cycle
    20kms in rough weather


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    #33
    LimLifter
    Registered Users Posts: 44 ✭LimLifter


    Back
    Chest supported rows
    4 sets up to 60kg

    Chest
    BB bench
    60x10
    80x5
    90x5
    100kgx2

    Arms
    Tri ext
    4 sets up to stack-2

    Bicep curls
    2 sets on machine

    Cardio
    10 mins Bike


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    #34
    LimLifter
    Registered Users Posts: 44 ✭LimLifter


    Back

    Seated row
    4 sets up to 50kg

    rear delt fly
    3 sets up to 70lbs

    Chest
    BB bench
    60kg x10, 60x5

    Arms
    tri ext.
    3 sets up to stack-2

    DB Curls
    20x12
    22kgx10

    Cardio
    Bike 30mins


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    #35
    LimLifter
    Registered Users Posts: 44 ✭LimLifter


    Cycle
    20km ~1 hour


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    #36
    LimLifter
    Registered Users Posts: 44 ✭LimLifter


    Back

    Plate loaded Seated row
    5 sets worked up to 65kg per arm

    rear delt flyes
    4 sets up to 70lbs

    Chest
    BB bench
    60kg x10, 80x10, 60x10

    Arms
    tri pushdowns
    3 sets 10

    Arm curls
    24x10, 20x10, 14 x10 14 x10

    Cardio
    Bike
    40mins


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  • Options
    #37
    LimLifter
    Registered Users Posts: 44 ✭LimLifter


    Back
    Chest supported rows
    6 sets up to 60kg

    rear delt flyes
    4 sets up to 75lbs

    Lat pulldowns
    3 sets up to 75kg

    ab machine & back ext machine

    Cardio
    30 mins bike lvl 10 constant


  • Options
    #38
    LimLifter
    Registered Users Posts: 44 ✭LimLifter


    Back
    Chest supported rows
    4 sets up to 60kgx12

    rear delt flyes
    5 sets up to 85lbs

    Lat pull-downs
    4 sets up to 80kgx12

    Cardio

    X-trainer - 30mins
    Bike - 20mins


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    #39
    LimLifter
    Registered Users Posts: 44 ✭LimLifter


    sat sun, Tue, Wednesday this week

    Back rows, chest presses arms +30 mins bike


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    #40
    LimLifter
    Registered Users Posts: 44 ✭LimLifter


    Thursday/Friday/ Sat

    Gym

    Back, chest supp rows
    Chest BB bench 4x10 x70kg
    Arms: ext and curls

    Cardio: 30 mins bike 7/8 mins stepper

    Mon
    21km cycle (windy) ~1hr


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    #41
    LimLifter
    Registered Users Posts: 44 ✭LimLifter


    Tuesday

    Back
    Chest supported rows
    5x12 up to 65kg

    Rear delt flyes
    5 sets up to stack

    Arms
    tri pushdowns
    4 sets up to stack 2x12

    Db curls
    28, 24, 20, 16kg x10/12reps

    Cardio
    Bike 30mins
    Stepper
    10 mins

    Core work


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  • Options
    #42
    LimLifter
    Registered Users Posts: 44 ✭LimLifter


    Wednesday

    Back
    rear delt flyes
    4 sets up to stack x12

    Chest
    BB bench 60x10, 80x6, 100x2, 80x5

    Arms
    Tri ext light 3 sets

    Curl machine
    4 sets up to 50 (tough)

    Cardio
    Stepper 10mins
    Bike 30mins


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