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JayRoc
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Join date: Nov 2006
Posts: 546

Wednesday.



A. Ring work/bw work.

B. Bench Press: 50, 70kg x 5, 90, 100kg x 3, 110, 115kg x 1.

C. Tate Press: 17.5kg x 3 x 10.

D. DB Flye: 17.5kg x 3 x 10.

E. Pull-apart: 5 x 10.

F1. Seated lateral raise: 8kg x 3 x 10.
F2. KB shrug: 32kg x 2 x 30.

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JayRoc
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Join date: Nov 2006
Posts: 546

Friday.



A. Bulgarian split squat: 20kg DB's x 3 x 5.

B1. Pull-up clusters: 3 x 1,1,1,1,1 @20kg.
B2. BB hipthruster: 70kg x 6, 100kg x 6, 140kg x 6.

C. EZ-Bar Curl: 20, 25, 27.5, 30kg x 10.

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JayRoc
Level

Join date: Nov 2006
Posts: 546

Sunday. 5k run at a surprisingly decent clip.

This'll hurt tomorrow

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JayRoc
Level

Join date: Nov 2006
Posts: 546

Monday.


A. Squat: 20, 40, 60kg x 5. 75kg x 3.
85kg x 5, 97.5kg x 5, 110kg x 5.

B. Front racked Bulgarian split squat: total of 10 reps per side.

C. Calf Raise: ladder of 10-1 (55reps total).

D. Half-Kneeling Pallof Press: 3 x 10/10.

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JayRoc
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Join date: Nov 2006
Posts: 546

Monday.



A. Squat: (20x5, 40x5, 60x5, 75x3)
85kg x 5, 97.5kg x 5, 110kg x 5.

B. Front-racked Bulgarian split squat:
total of 10 reps each side.

C. Calf Raise: Ladder of 10-1 (total 55 reps).

D. Half-Kneeling Pallof Press: 3 x 10/10.

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JayRoc
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Join date: Nov 2006
Posts: 546

Tuesday.



A1. Bench Press: 60kg x 8, 70kg x 5, 80kg x 3, 70kg x 2 x 15.
A2. Pull-ups: 8 x 5.

B1. Incline DB Press: 27.5kg x 3 x 10.
B2. Chest-supported BB Row: 40kg x 3 x 10.

C1. Skull-crushers: ez-bar 20kg x 12, 25kg x 10, 30kg x 8, 35kg x 6.
C2. KB Shrug: 32kg x 3 x 20.

D1. Seated Arnold Press: 15kg DB's x 3 x 8.
D2. EZ-Bar Curl: 30kg x 4 x 8.

E. DB Flye: 15kg DB's x 4 x 10.

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JayRoc
Level

Join date: Nov 2006
Posts: 546

Wednesday.



4k run in 20 mins.

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JayRoc
Level

Join date: Nov 2006
Posts: 546

Friday.



A. Deadlift: 60kg x 3, 100kg x 3, 110kg x 3, 122.5kg x 3, 135kg x 5.

B. BB Hipthruster: 60kg x 6, 100kg x 6, 140kg x 6.

C. Seated Calf Raise: 80 reps with 10 second rest-pause every 10 reps.

D. Toes to bar: 3 x 6.

E. Erg: 20 secs on' 10 secs off x 8 rounds. 767 total metres.

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JayRoc
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Join date: Nov 2006
Posts: 546

Saturday.



A1. Bench Press: 60kg x 8, 70kg x 6, 80kg x 5, 92.5kg x 5 x 3, 80kg x 2 x 12.
A2. DB Row: 27.5kg x 5 x 10.

B1. DB Neutral-grip bench press: 27.5kg x 4 x 7.
B2. Supine Row: 3 x 8.

C1. Incline Bench Press: 70kg x 3 x 5.
C2. KB Shrug: 32kg x 3 x 20.

D1. DB French Press: 10kg DB's x 3 x 15.
D2. DB Curl: 15kg x 5 x 10.

E. Press: 20kg x 12, 30kg x 8, 40kg x 6.

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JayRoc
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Join date: Nov 2006
Posts: 546

Monday.



A. HBBS: 20, 40, 60, 80, 95, 105, 115kg x 3.

B. Bulgarian Split Squat: 16kg DB's x 2 x 4.


Then

6.4km run in 36 mins, avg 5.44 mins per km.

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JayRoc
Level

Join date: Nov 2006
Posts: 546

Tuesday.



A1. Bench Press: 60kg x 8, 75kg x 5, 87.5kg x 5 x 3, 75kg x 2 x 12.
A2. Pull-ups: 10 x 5.

B1. CGBP: 82.5kg x 5 x 3.
B2. BB CSR's: 40kg x 3 x 10.

C1. Incline DB Press: 26kg x 12, 30kg x 10, 35kg x 7, 40kg x 4.
C2. DB Shrug: 40kg x 3 x 15.

D1. French Press: EZ-Bar 20kg x 12, 25kg x 10, 30kg x 8, 35kg x 6.
D2. EZ-Bar Curl: 30kg x 5 x 8.

E. Seated Arnold Press: 15kg DB's x 3 x 8.

F. Flye: 18kg DB's x 4 x 10.



Then

3.5km run in 19mins, 5.27mins per km average.

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JayRoc
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Join date: Nov 2006
Posts: 546

Thursday.



A. Some light reverse hypers.

B. GHR's: 2 x 5.

C. BB Bridge: 60kg, 80kg, 100kg x 8.

D. Half kneeling Pallof Press: 3 x 10.

E. Calves.

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JayRoc
Level

Join date: Nov 2006
Posts: 546

Saturday.

A1. Bench Press: 60kg x 8, 70kg x 6, 80kg x 5, 92.5kg x 3, 97.5kg x 4 x 2.
A2. DB Row: 27.5kg x 5 x 10.

B1. Incline Bench Press: 75kg x 3 x 4.
B2. Supine Row: 3 x 10.

C1. Neutral-grip DB Bench Press: 27.5kg x 3 x 7.
C2. KB Shrug: 32kg x 3 x 20.

D1. DB French Press: 12.5kg x 3 x 15.
D2. DB Curl: 17.5kg x 4 x 10.

E. Press: 20kg x 10, 30kg x 8, 40kg x 6.

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JayRoc
Level

Join date: Nov 2006
Posts: 546

Monday.


7km run in 39 mins , 5.31mins per km

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JayRoc
Level

Join date: Nov 2006
Posts: 546

Tuesday.



A. Box Jump: up to a double @ 31".

B. SSB Squat: 25kg x 5, 55kg x 5, 85kg x 5, 105kg x 3.

C. SSB loaded Bulgarians: bw x 5, 25kg x 5, 45kg x 5.

D. Toes to bar: 3 x 5.

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JayRoc
Level

Join date: Nov 2006
Posts: 546

Wednesday.



A1. Bench Press: 60kg x 8, 70kg x 6, 80kg x 5, 92.5kg x 5 x 3, 60kg x 2 x 20.
A2. Pull-ups: 10 x 5.

B1. CGBP: 77.5kg x 2 x 5.
B2. DB CSR's: 22.5kg DB's x 3 x 10.

C1. Incline DB Press: 26kg x 12, 30kg x 10, 35kg x 5, 40kg x 4.
C2. DB Shrug: 35kg x 3 x 25.

D1. Skull Crushers: EZ-Bar 20kg x 12, 25kg x 10, 30kg x 8.
D2. EZ-Bar Curl: 20kg x 15, 25kg x 12, 30kg x 10, 35kg x 8, 40kg x 6.

E. Seated Arnold Press: 16kg DB's x 3 x 8.

F. Flye: 16kg DB's x 3 x 10.

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JayRoc
Level

Join date: Nov 2006
Posts: 546

Friday.



A. Deadlift: 60,80,100,120,145kg x 3.

B. Weighted bridge: 100kg x 3 x 10.

C. Pallof hold: 2 x 20 secs e/ side.

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JayRoc
Level

Join date: Nov 2006
Posts: 546

Saturday.



A1. Bench Press: 60kg x 8, 70kg x 6, 80kg x 5, 92.5kg x 3, 97.5kg x 4 x 3, 60kg x 2 x 20.
A2. DB row: 27.5kg x 5 x 10.

B1. Neutral-grip DB Bench Press: 27.5kg x 3 x 8.
B2. Supine row: 3 x 10.

C1. Incline Bench Press: 80kg x 3 x 3.
C2. KB Shrug: 32kg x 3 x 25.

D1. DB French Press: 12.5kg x 3 x 15.
D2. DB Curl: 17.5kg x 5 x 10.

E. Press: 20kg x 8, 32.5kg x 8, 45kg x 8.

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JayRoc
Level

Join date: Nov 2006
Posts: 546

Saturday PM.



5k run in 2mins

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JayRoc
Level

Join date: Nov 2006
Posts: 546

Tuesday.



A. Front Squat: 40kg x 3, 60kg x 3, 80kg x 2 x 3.

B. Bulgarian split squat: Bw x 7, 10kg DB's x 7, 18kg x 7.

C. Toes to bar: 3 x 5.

Then

7km run in 39mins.

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JayRoc
Level

Join date: Nov 2006
Posts: 546

Wednesday.



A1. Bench Press: 60kg x 8, 70kg x 6, 80kg x 5, 92.5kg x 3, 97.5kg x 4 x 3, 70kg x 2 x 15.
A2. Pull-ups: 10 x 5.

B1. CGBP: 82.5kg x 2 x 5.
B2. Face Pulls: 3 x 15.

C1. Incline DB Press: 26kg x 10, 30kg x 7, 35kg x 5, 40kg x 3.
C2. DB Shrug: 35kg x 3 x 15.

D1. EZ-Bar French Press: 20kg x 12, 30kg x 8, 35kg x 5.
D2. EZ-Bar Curl: 35kg x 5 x 10.

E. Seated Arnold Press: 18kg x 3 x 8.

F. Flyes: 18kg x 3 x 10.

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JayRoc
Level

Join date: Nov 2006
Posts: 546

Friday.


A. DB RDL: 15kg 'bells x 3 x 10.

B. 4.3km run

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