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Old 11-02-2017, 09:27 AM   #126
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
13/9/2017

Smith incline press 110kg x 11rp

Cable cross over 20reps, 15reps

High Rack deads 205kg x 13reps, 215kg x 8reps

Plate loaded pull down machine 45kg each side x 13rp

Dips bw+20kg x 19rp

Barbell curls 45kg x 17rp
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Old 11-02-2017, 09:27 AM   #127
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
15/9/2017

Free back squat with 1-2second pause at the bottom 125kg x 10reps, 145kg x 10reps, 165kg x 8reps (I stopped here. When I start training I said that I would add weight until I couldn't do 10reps)

Cable Leg press machine 113kg x 60-70 reps I lost numbers but I think that it was 70reps

Lying hamstring curls 60kg x 21reps

Standing calf raises 70kg x 20rp
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Old 11-02-2017, 09:29 AM   #128
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
After a long break 1 month I came back again!
I didn't do anything for a whole month due to work I was in greek army so no gym nothing!

16/10/2017

Free back squat 140kg x 12 reps, 180kg x 6reps, 100kg x 16reps Windowmaker

Plate loaded leg extension 15kg each side x 16reps Windowmaker

Plate loaded Leg curl 15kg each side x 20rp

Plate loaded Seated Calf raises 50kg x 18rp
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Old 11-02-2017, 09:30 AM   #129
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
18/10/2017

Hammer strength incline press 45kg per side x 16rp (10+4+2)

Db flies 17,5kg x 10reps, 15kg x 15 reps Windowmaker set

Hammer strength Seated row 60kg each side x 15rp

Chin ups 10rp (5+3+2)

1arm pull downs 60kg x 10reps, 50kg x 15reps Windowmaker set

Shoulder Db press 25kg x 16rp

Lying triceps extension 20kg without bar weight x 16rp
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Old 11-02-2017, 09:31 AM   #130
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
22/10/2017

Matrix 45 degree leg press 385kg x 12reps, 445kg x 10reps

Matrix 45 degree leg press for hamstrings 300kg x 12reps

Smith machine squat 100kg x 20reps

Lying hamstring curls 35kg x 20reps, 45kg x 13reps Windowmaker sets

Matrix 45 degree leg press calf raises 200kg x 23rp

Ez bar curls 40kg x 12rp

1 arm cable curls 12reps, 27reps drop set
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Old 11-02-2017, 09:31 AM   #131
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
23/10/2017

Floor deads 180kg x 6, 130kg x 12reps

Flat bb press 80kg x 12reps, 100kg x 7reps

Hammer strength Reverse grip pull downs 30kg each side x 13rp

Machine pectoral fly 45kg x 16reps, 50kg x 12reps

Db lateral raise 15kg x 16rp, 10kg x 15reps Windowmaker

Lying triceps extension 20kg without bar weight x 19rp

Reverse grip cable push downs 15reps Windowmaker set

Cable push downs 15 reps Windowmaker set
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Old 11-02-2017, 09:32 AM   #132
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
25/10/2017

Hammer strength squat machine 200kg x 15rp

Hammer strength leg extension 20reps Windowmaker set, 15reps Windowmaker set

Lying Leg curl 60kg x 20rp

Standing Hammer strength leg Curl 17reps Windowmaker set

Dumbell Hammer curls 17,5kg x 14rp

1 arm cable curls 16reps Windowmaker set, 15reps Windowmaker
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Old 11-02-2017, 09:32 AM   #133
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
28/10/2017

Incline barbell press 90kg x 14rp

Flat dumbbell press 25kg x 16reps Windowmaker, 20kg x 15reps Windowmaker set

Pull ups bodyweight only x 14rp,

Close grip pull down 60kg x 15reps Windowmaker set

Reverse grip barbell rows 95kg x 10reps, 110kg x 10reps (last 3 reps was with a dead stop)

Smith Military press 80kg x 10rp

Dips bodyweight x 13rp
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Old 11-02-2017, 09:33 AM   #134
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
30/10/2017
Free back squat 183kg x 7reps, 140kg x 10reps

Leg extension 20reps Windowmaker set

Straight leg deads 145kg x 6 reps, 115kg x 12reps

Machine Donkey calf raises 90kg x 19rp

Ez bar curls 40kg x 18rp
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Old 11-02-2017, 09:37 AM   #135
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
1/11/2017

Flat bb press 85kg x 12reps, 100kg x 8reps

Cable cross over 1 drop set of 30reps

T bar rows 60kg x 12reps, 85kg x 9reps

Wide grip pull downs 80kg x 12rp

Chin ups 10reps, 6reps

Smith Behind head shoulder press 80kg x 9rp

Close grip bb press 70kg x 12reps, 80kg x 12rp
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Old 12-07-2017, 12:39 PM   #136
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
4/11/2017

Panatta free weight leg press
16 plates x 12reps, 19 plates x 11reps
(I don't count leg press resistance)

Lying hamstring curls 65kg x 14reps +1 static

Smith machine lunges 40kg x 15reps Windowmaker set

Hammer curls 18kg x 18rp
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Old 12-07-2017, 12:40 PM   #137
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
8/11/2017

Incline Smith chest press 100kg x 8rp, 80kg x 6reps +2 half reps

Flat Db flies 15kg x 20reps

25kg x 30seconds stretch

Floor deads 180kg x 7reps, 140kg x 10reps

Pull ups 18rp +1 static rep

Db shoulder press 30kg x 14reps Straight set

Lying triceps extension 25kg without bar weight x 18rp
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Old 12-07-2017, 12:43 PM   #138
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
9/11/2017

Smith Back squat 180kg x 7reps, 140kg x 12reps

Leg extension 50kg x 21reps Windowmaker set

Lying hamstring curls 65x 14rp + 1 static rep

Db curls 19kg x 15rp + 1static rep

Ez bar Cable curls 1 drop set 27reps
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Old 01-15-2018, 07:50 AM   #139
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
11/11/2017

Incline bb press 80kg x 10reps, 95kg x 5reps + 1 half rep

Flat Db press 25kg x 19reps + 3 pulses

Reverse grip barbell rows 95kg x 12reps, 115kg x 10reps

Wide grip pull downs 80kg x 16rp last 1 rep of every set was a half rep

Seated Smith Military press 80kg x 11rp

Dips bw only x 21rp
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Old 01-15-2018, 07:51 AM   #140
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
16/11/2017

Free back squat 180kg x 8reps, 145kg x 9reps

Plate loaded leg extension 10kg each side x 20reps Windowmaker, 20kg each side x 12reps

Standing plate loaded leg curl 20kg each side x 20-21rp

Plate loaded Seated Calf raises 60kg x 15rp

Ez bar curls 45kg without bar weight x 9reps

Plate loaded Seated bicep curls 35kg x 16rp
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Old 01-15-2018, 07:52 AM   #141
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
17/11/2017

Flat bb press 85kg x 15reps, 100kg x 13rp

Dips bw + 10kg x 16rp

Chin ups 16rp+1 static rep

T bar rows 65kg x 14reps, 87,5kg x 9reps
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Old 01-15-2018, 07:53 AM   #142
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
19/11/2017

Cybex Smith squat (140kg x 4-4-4-4 120kg x 4 100kg x 4) 1 muscle round

Cybex Smith Straight leg deads (100kg x 4-4-4-4-2 80kg x 4) 1 muscle round

Incline Db press 30kg x 4-4-4-4-4-4

Db rows 35kg x 4-4-4-4-4-4
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Old 01-15-2018, 07:53 AM   #143
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
21/11/2017

Hammer strength plate loaded pull downs 70kg x 14rp + 1 static rep

Trap deads bar 190kg x 8reps, 150kg x 13reps

Hammer strength incline press 50kg each side x 14rp

Pectoral fly machine drop set 20reps

Db shoulder press 35kg x 11reps

Close grip bench press 70kg x 14reps, 85kg x 12reps
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Old 01-15-2018, 07:54 AM   #144
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
24/11/2017
Cybex plate loaded leg press 16 plates x 13reps, 20 plates x 9reps

Barbell free squat 110kg x 18reps

Plate loaded leg extension 30kg x 20reps Windowmaker, 1 drop set x 25reps

Cybex Seated leg curl 80kg x 11rp

Plate loaded Seated calf raises 60kg x 17reps

Plate loaded arm curls 20 total reps drop set
Db Hammer curls 20kg x 11rp
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Old 01-15-2018, 07:54 AM   #145
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
27/11/2017

Flat bb press 85kg x 17reps, 100kg x 10reps

Pectoral fly machine 1 Straight set x 15reps, 1 drop set

Reverse grip barbell rows 95kg x 15reps, 120kg x 8reps

Wide grip pull ups bw + 5kg x 12rp + 3reps with bw only

Hammer strength shoulder press 45kg x 15rp

Lying triceps extension 30kg without bar weight x 11rp
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Old 01-15-2018, 07:54 AM   #146
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
30/11/2017

Free back squat 180kg x 9 reps, 145kg x 12reps

Plate loaded leg extension 15kg each side x 40rp (4 rest pause sets), 20kg each side x 12reps Straight set

Standing plate loaded leg curl 25kg each side x 18rp,

Plate loaded Seated calf raises 60kg x 20rp

Db curls 20kg x 14rp (rest pause sets)
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Old 01-15-2018, 07:55 AM   #147
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
3/12/2017

Cruise week

Hammer strength Plate loaded high incline chest press 50kg each side x (6+2reps)rp set + 2drop sets

Bb deads above knees 150kg x 10reps, 180kg x 8reps

Flat Db press 30kg x 15reps, 40kg x 8reps

Wide grip pull downs 80kg x 16rp

Wide chest press machine (50kg each side x 7reps 40kg each side x 3reps 20kg each side x 7reps)drop set

1arm Db rows 30kg x 17reps, 40kg x 10reps
1arm pull downs 40kg x 12reps,45kg x 12reps
Incline Db flies 15kg x 20reps, 20kg x 12reps
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Old 01-15-2018, 07:55 AM   #148
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
4/12/2017

Hammer strength plate loaded squat machine 110kg x 20reps, 130kg x 15reps, 140kg x 15reps

Leg press 160kg x 20reps, 220kg x 20reps, 260kg x 15reps, 300kg x 15reps

Db Straight leg deadlifts 25kg x 20reps, 30kg x 20reps

Leg extension 1 drop set x 25-30reps

Lying hamstring curls 1drop set x 20-25reps
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Old 01-15-2018, 07:56 AM   #149
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
7/12/2017

Seated Smith Military press 80kg x 12reps, 90kg x 10reps, 100kg x 6reps + drop set until failure

Db lateral raise 10kg x 15reps, 12,5kg x 12reps, 15kg x 12reps, 17,5kg x 10reps

Rear deltoid machine 45kg x 15reps, 60kg x 12reps, 70kg x 10reps, 80kg x 10reps

Straight bar biceps curls 20kg x 15reps, 30kg x 12reps, 50kg x 8reps

Hammer strength biceps curl machine 20kg x 15reps, 30kg x 10reps, 40kg x 6reps

Triceps push downs 7sets x 10-15reps fst7 style
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Old 01-15-2018, 07:56 AM   #150
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
10/12/2017

Flat bb press 100kg x 11rp, 90kg x 11reps

Db pull over 30kg x 10reps

Wide grip pull ups bw + 5kg x 14rp +1static rep with bw only

Reverse grip barbell rows 100kg x 12reps, 120kg x 8reps

Push press 80kg x 6reps, 60kg x 11reps

Ez bar Lying triceps extension 30kg x 17rp,
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