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Fat to Strong

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  • 30-04-2018 9:11pm
    #1
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    5 8 130.8kg

    Bike 16mins
    Cross 5 mins

    3x10s

    DB Overhead Press 10kg

    DB Bench Press 12.5kg

    Lat Pull Down 65kg

    Fly 35kg

    Leg Press 80kg

    Leg Extension 35kg

    Rope Press Down 45kg

    KB Swings 18kg

    Bicep Curl 10kg


«13456

Comments

  • Options
    #2
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    45min walk


  • Options
    #3
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Bike 16mins
    Cross 5 mins

    3x10s

    DB Overhead Press 10kg

    DB Bench Press 12.5kg

    Lat Pull Down 65kg

    Fly 35kg

    Leg Press 80kg

    Leg Extension 35kg

    Rope Press Down 45kg

    KB Swings 20kg

    Bicep Curl 10kg


  • Options
    #4
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    45min walk


  • Options
    #5
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Bike 16mins
    Cross 5 mins

    3x10s

    DB Overhead Press 10kg

    DB Bench Press 12.5kg

    Lat Pull Down 70kg

    Fly 35kg

    Leg Press 80kg

    Leg Extension 35kg

    Rope Press Down 45kg

    KB Swings 20kg

    Bicep Curl 10kg


  • Options
    #6
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Bike 16min
    Cross 5min

    3x10s

    Bench Press 32.5kg
    Rope Pull Down 50kg
    Bent over Barbell rows 30kg
    Overhead Dumbell press 10kg
    Fly 7kg
    Skull crushers 7kg
    Kettlebell swings 20kg


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    #7
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Bike 16min
    Cross 6min

    3x10s

    Bench Press 35k
    Bent over Barbell rows 32.5kg
    Overhead Dumbell press 10kg
    Fly 7kg
    Skull crushers 7kg
    Kettlebell swings 20kg
    Bicep Curls 10kg
    Lat pull down 75kg for 2 70kg for 1


  • Options
    #8
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    45 min walk


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    #9
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Bike 17
    Cross 6

    3x10s
    Barbell upright row 1 for 15kg , 2 for 20kg

    Single arm dumbell row 10kg

    Bicep Curl 10kg

    Overhead Dumbell press 10kg

    skull crushers 7.5kg

    Squat 32.5kg

    Leg press 80kg

    Leg extensions 35kg

    KB swings 20kg


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    #10
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Bike 18
    Cross 7

    4 x 10s

    Barbell upright row 20kg

    Single arm dumbell row 10kg

    Bicep Curl 10kg

    Overhead Dumbell press 10kg for 2 , 12.5kg for 2

    skull crushers 7.5kg

    Squat 35kg 3x 8

    Leg press 80kg

    Leg extensions 35kg

    KB swings 16kg

    A poor week , but back on the saddle.


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    #11
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Cross 10

    3 x 10s

    Barbell upright row 20kg

    Single arm dumbell row 10kg

    Bicep Curl 10kg

    Overhead Dumbell press 12.5kg

    skull crushers 7.5kg

    Squat 35kg 3x 8

    Leg press 80kg

    Leg extensions 35kg

    KB swings 18kg


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    #12
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Bike 18 8.26km
    Cross 7

    3x10s
    Bench Press 35kg
    Dumbell Bench Press 12.5kg
    Dumbell Fly 7.5kg
    Skulls 7.5kg
    Rope Press Down 45kg
    KB Swing 18kg
    Squat 35kg
    Leg Press 90kg
    Leg Extension 35kg for 2 40kg for 1


  • Options
    #13
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    30m Walk
    5m Stair master

    3x10s
    Overhead Dumbell Press 12.5kg
    Lat Pull Down 70kg

    Barbell upright row 20kg
    Bicep Curls 10kg

    Kb Swing 18kg

    Flys 40kg

    Face Pulls 35kg


  • Options
    #14
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Bike 18 8.33km
    Cross 7

    3x10s
    Bench Press 35kg
    Dumbell Bench Press 12.5kg
    Dumbell Fly 7.5kg
    Skulls 7.5kg
    Rope Press Down 45kg
    Fce Pull 35kg
    KB Swing 18kg
    Squat 35kg
    Leg Press 90kg
    Leg Extension 40kg


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    #15
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Stair Master 10m

    Bench 2 x 10 35kg, 1 x 10 37.5kg
    Deadlift 2 x 6 50kg, 2 x 6 60kg
    4x4x4 One arm kb swings plus rack squat 14kg
    4 x 10 lat pull down 80kg


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    #16
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Bike 18m 8.44
    Stairs 7mins

    3 X 10s
    Dumbell bench press 12.5kg for 2, 15kg for 1
    Overhead Dumbell press 10kg
    Lat Pull Down 80kg
    Leg Extensions 40kg
    Leg Press 90kg
    Rope Press Down 50kg
    Face Pulls 35kg
    Bicep Curls 10kg
    Flys 40kg
    KB Swings 16kg


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    #17
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    129.0kg

    10min stairs

    bench press
    1 x 10 x 20kg
    3 x 10 x 37.5kg

    Deadlift
    2 x 6 x 50kg
    2 x 6 x 60lg
    2 x 6 x 70kg

    One arm kb swings plus squat
    4 x4 x 14kg

    Lat pull down
    3 X 10 X 80KG


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    #18
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Stairs 10 min

    3 x 10s
    Dumbell Bench Press 15kg
    OH Dumbell Press 10kg
    Lat Pull Down 80kg
    Rope Press Down 50kg
    Face Pull 35kg


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    #19
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Bike 18min 8.55
    Stairs 7 mins

    Bench Press
    1 x 10 x 20kg
    1 X 6 X 35kg
    1 x 6 x 40kg
    1 x 4 x 42.5kg
    1 x 4 x 45kg
    1 x 2 x 47.5kg
    1 x 1 x 50kg
    1 x 1 x 52.5kg

    Dumbell Bench Press
    3 x 10 x 15kgs
    OH Dumbell Press
    3 x 10 x 10kgs
    Lat Pull Down
    3 X 10 X 80kg
    Skulls
    3 x 10 x 8kg
    Flys
    3 x 10 x 8kg


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    #20
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    BIke 10
    Cross 8
    Stairs 7

    Squat
    1 x 10 x bar
    1 x 10 x 30kg
    1 x 6 x 35kg
    1 x 6 x 40kg
    1 x 4 x 42.5kg
    1 x 2 x 45kg
    1 x 47.5kg
    1 x 50kg
    1 x 52.5kg
    1 x 55kg
    1 x 57.5kg
    1 x 60kg


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    #21
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Bike 10
    Stairs 6

    Deadlift

    6 x 60
    6 x 70
    4 x 80
    2 x 90
    2 x 100
    1 x 105
    1 x 110

    Military Press
    3 X 10 X Bar
    3 x 6 x 25kg

    Tests 16/06
    Deadlift 110kg
    Squat 60kg
    Bench 52.5kg

    :)


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    #22
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    bike 18 8.67

    3x10s
    Deadlift 60kg
    Barbell Row 30kg

    Dumbell Bench Press 15kg
    OH Dumbell Press 12.5kg

    Lat pull down 80kg
    Leg Extension 40kg

    KB Swing 16kg
    KB Goblet Squat 10kg


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    #23
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Bike 10
    Cross 10

    3 x 10s
    DB Bench Press 15kg
    OH DB Press 12.5kg

    Skulls 8kg
    Flys 8kg

    Lat Pull Down 80kg
    Military Press 22.5kg

    KB Swings 18kg
    KB Single Arm Press 3 x 5 each arm 10kg


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    #24
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Bike 12
    Cross 7
    Stairs 6

    Squat 3 x 10 x 35kg
    Split Squat 3 x 5 x 20kg

    Lat Pull Down 3 x 10 x 80kg
    Leg Extensions 3 x 10 x 40kg

    Leg Press 3 x 10 x 90kg
    Flys 3 x 10 x 40kg

    Military Press 3 x 10 x 22.5kg
    KB Squat 3 x 10 x 14kg


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    #25
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Rower 5
    bike 5
    cross 5

    Bench Press x 10
    20
    30
    32.5
    35
    37.5

    CG Bench press x 10
    25
    27.5 x 2

    Rope Pull Down
    3 x 10 x 50

    Face Pull
    3 x 10 x 40

    KB Swings
    3 X 10 X 18KG


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    #26
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Bike 18

    Bench Press
    3 x 10s

    20kg
    30kg
    37.5kg

    CG Bench Press
    3 x 10
    27.5KG

    Military Press
    3 x 10
    22.5kg


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    #27
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Bike 15
    Threadmill 10

    DB Bench Press
    3 x 10 x 15KG

    OH DB Press
    3 x 10 x 12.5KG

    Lat Pull Down
    3 X 10 X 39KG

    Leg Press
    3 x 10 x 54kg

    Rope press down
    3 x 10 x 41kg

    Face Pull
    3 x 10 x 41kg

    in a different gym tonight (travelling with work) lat pull down and leg press different machine than what i usually use - way harder - couldn't near what i usually pull down /leg press


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    #28
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Bike 18
    Stairs 7

    Squat
    10 x 20kg
    3 x 10 40kg

    Split Squat
    3 x 10 x 30kg

    Military Press
    3 x 10 x 25kg

    Barbell Row
    3 X 10 X 30KG

    Lat Pull Down
    3 x 10 x 80kg

    Skulls
    3 x 10 x 8kg

    Flys
    3 x 10 x 8kg


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    #29
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Bike 10
    Cross 8
    Stairs 7

    Deadlift
    10 x 50kg
    10 x 60kg
    10 x 70kg
    10 x 80kg

    DB Bench press
    3 x 10 x 15kg
    OH DB press
    3 x 10 x 12.5kg

    KB Swing
    3 x 10 x 16kg
    KB Goblet squat
    3 x 10 x 16kg

    Calf raises on leg press
    3 x 10 x 40kg

    Russian twists
    3 x 20 x 5kg
    Bridges
    3 x 10


  • Options
    #30
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Bike 10
    Cross 8
    Stairs 7

    Rope Press
    3 x 10 x 50kg
    Face Pull
    3 x 10 x 40kg

    Bench Press
    8 X 20kg
    8 x 25kg
    8 x 30kg
    8 x 40kg
    3 x 45kg
    3 x 47.5kg

    CG Bench Press
    8 X 25kg
    3 x 8 x 30kg

    KB Swings
    3 x 10 x 16kg
    KB Goblet Squats
    3 X 10 X 14kg

    Calf Raises on leg press
    3 X 10 X 50KG

    Machine Flys
    3 x 10 x 40kg


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    #31
    GapMinder
    Registered Users Posts: 237 ✭✭GapMinder


    Bike 10
    Cross 8

    Squat
    8 x 20kg
    6 x 8 x 30kg


    DB Bench Press
    3 x 10 x 15kg

    Oh Press
    3 x 10 x 12.5kg

    Skulls
    Flys
    3 x 10 x 8kg


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