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Thread: MISSLIFTY's DAILY JOURNAL
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04-09-2014, 11:40 PM #31
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04-09-2014, 11:41 PM #32
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04-10-2014, 11:55 PM #33
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FRIDAY 11 APRIL 2014
CHEST:
BB INCLINE BENCH: 20/30/40/50/60kg x 4, 70kg x 3, 80kg x 2, 82.5kg x 1.
FLAT BB BENCH: 20/40/60/80kg x 4, 90kg x 2, 95kg x 1. DROP SET: 80kg x 5, 70kg x 8, 60kg x 10, 50kg x 15, 40kg x 20, 30kg x 30.
DECLINE BB BENCH: 60kg x 4, 80kg x 3, 90kg x 1, 95kg x 1.
FLAT EZ BB BENCH weights on bands: BB +20kg x 4 x 10.
DB FLYS 4 sets
DONE. Shoulder was still an issue but hopefully improving.
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04-10-2014, 11:58 PM #34
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04-13-2014, 01:54 AM #35
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04-14-2014, 12:40 AM #36
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MONDAY 14 APRIL 2014:
SHOULDERS:
Seated Rack Press: From Chest BB: 20/30/40/50/55/60kg x 4,
MID ROM: 20/40/50/60/70kg x 3,
TOP of Head: 20/30/40/50/60kg x 4,
HS Seated Shoulder Press: 12 x 5.
REAR DELTS: 8 Sets,
SIDE DELTS: 8 Sets.
GLUTE KICK BACKS: 5 Sets.
DONE.
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04-14-2014, 01:11 AM #37
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04-14-2014, 09:20 AM #38
Get it girl!
Sent from my iPhone using Tapatalk
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04-14-2014, 11:13 PM #39
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TUESDAY 15 APRIL 2014:
BACK: HS (Hammer Strength) ISO LAT PULLDOWN: 20/40/60/80/100kg x 8, 120kg x 6, 140kg x 4, 80kg x 15 x 3
HS HIGH ROW: 20/40/60kg x 8, 80kg x 6, 100/120/140kg x 4, 100kg x 4 x 3
HS LOW ROW: 20/40kg x 8, 60kg x 6 x 3.
ONE ARM DB ROW: 20/30kg x 8, 40kg x 6 x 3.
FLAT BB BENCH PRESS 20/30/40/50kg x 5, 60kg x 10 x 5.
image.jpgimage.jpgimage.jpgimage.jpgimage.jpgDONE.
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04-14-2014, 11:16 PM #40
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04-16-2014, 12:10 AM #41
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WEDNESDAY 16 APRIL 2014: ARMS:
EZ BB CLOSE GRIP FLAT BENCH: 20/40/60/80kg x 3, 90kg x 2, 100/105kg x 1, 100 x 1, 90 x 2, 80 x 4, 70 x 6, 60 x 8, 50 x 12, 40 x 15.
EZ BAR SKULL CRUSHERS/CHEST PRESS: 6 Sets.
ROPE CABLE EXTENSIONS: 6Sets.
BICEPS: EZ Bar Cable Curls: 6 Sets,
HS BICEP Machine Curls: 6 Sets,
HIGH One Arm Cable Curls: 6 Sets.
TRAPS: BB SHRUGS Standing: 20/60/100/120/140kg x 8, DROP SET: 140/120/100/80/60kg x 6.
HIP THRUSTERS: 90kg x 8 x 5.
image.jpgimage.jpgimage.jpgimage.jpgDONE.
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04-16-2014, 12:11 AM #42
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04-17-2014, 12:26 AM #43
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THURSDAY 17 APRIL:
LEGS:
BB BAND SQUATS: +10/20/30kg x 4, +40kg x 2 x 2.
3 Second A2TG PAUSE BB SQUATS: 40/60kg x 4, 80kg x 3, 90kg x 2, 100kg x 1.
HS LEG PRESS: 80/120/160/200/220/240/260/280/300kg x 3, 120kg x 12 x 2.
SAFETY BB BAR GOODMORNINGS: 20/30/40kg x 6, 50kg x 5 x 5.
DONE.
image.jpgimage.jpgimage.jpgimage.jpgimage.jpg
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04-18-2014, 10:19 PM #44
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SATURDAY 19 APRIL 2013:
CHEST: DECLINE BB BENCH: 20/40/60/80kg x 4, 90kg x 2, 100/105kg x 1, 60kg x 10
EZ BB Close Grip FLAT BENCH: 40/60kg x 6, 80kg x 4, 90kg x 2, 100kg x 1 x 2, 105kg x 1.
BB FLAT BENCH Weights on Bands: +20/32/40kg x 4, 60kg x 3 x 2.
FLAT BB BENCH: 60/70/80kg x 3, 90/95kg x 1.
DB FLYS: 6/10/16/20/22kg x 6, 12kg x 10
DONE.
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04-21-2014, 10:46 PM #45
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MONDAY 21 APRIL 2014:
SHOULDERS
HS SMITH MACHINE Seated Shoulder Press: 10/20/30kg x 6, 40/45kg x 4, 50kg x 3 x 2, Drop Set: 40kg x 5, 30kg x 7, 20kg x 10.
DB Seated Press: 20kg x 8 x 5, Arnold Presses: x 5 Sets
REAR DELT: Reverse Pec Dec x 5 Sets, Cable rope pulls x 5 Sets, HS Seated Row (elbows up) x 5 sets
SIDE DELT: DB raises 4/5/6/7/8kg x 8
GLUTES: Kick Backs x 5 sets.
DONEimage.jpg
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