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Old 01-15-2018, 07:57 AM   #151
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
13/12/2017

Free back squat 185kg x 5reps, 145kg x 12reps

Plate loaded leg extension 20kg each side x 50reps rest pause set

Standing plate loaded leg curl 30kg each side x 13rp + drop set

Db curls 20kg x 17rp (4 rest pause sets)
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Old 01-15-2018, 07:57 AM   #152
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
15/12/2017

Incline barbell press 80kg x 11reps, 95kg x 7+1half rep

Flat Hammer strength bench press 50kg each side x 11rp

Pectoral fly 60kg x 10reps, 65kg x 12reps

Hammer strength shoulder press 50kg each side x 9reps (6+2+1) + drop set 35kg each side x 4reps,20kg each side x 4reps

Close grip flat bb press 75kg x 11reps, 90kg x 6reps
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Old 01-15-2018, 07:58 AM   #153
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
16/12/2017

Db pull over 30kg x 13reps

Floor deadlifts 190kg x 1rep, 170kg x 3reps, 140kg x 6reps

T bar rows machine 60kg x 10reps, 1 drop set (70kg x 8reps 40kg x 6reps 20kg x 10reps)

Wide grip pull downs 80kg x 17rp
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Old 01-15-2018, 07:58 AM   #154
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
19/12/2017

Hammer strength squat machine 220kg x 15rp, 180kg x 17reps Windowmaker set

Incline Hammer strength press 55kg each side x 16rp (2rest pause sets)

Push press 60kg x 8 reps + 1 half reps, 60kg x 15reps

Ez bar Lying triceps extension 40kg x 13rp (2rest pause sets)
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Old 01-15-2018, 07:59 AM   #155
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
20/12/2017

Standing plate loaded leg curl 30kg x 16rp ( last was a static rep)

Rack deadlifts 210kg x 11reps (stop bar at the rack at the lowest part of the rep), 220kg x 6reps

Low row plate loaded machine 60kg each side x 15rp

Chin ups bw + 5kg x 13rp + 2reps with bw only
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Old 01-15-2018, 07:59 AM   #156
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
22/12/2017
Free back squat 185kg x 6reps, 150kg x 15reps (box squat)

Flat bb press 100kg x 15rp + 1half rep, 90kg x 10reps Straight set

Hammer strength shoulder press
50kg each side x 12rp

Standing Db triceps extension 20kg x 11rp + 12,5kg x 4reps drop set
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Old 01-15-2018, 07:59 AM   #157
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
23/12/2017

Straight leg deads 145kg x 9reps, 115kg x 15reps

Barbell rows 125kg x 8reps, 105kg x 12reps

Hammer strength Seated plate loaded row 65kg each side x 15rp

Hammer strength plate loaded pull downs 80kg each side x 9rp + drop set 20kg each side x 10reps

Ez bar curls 50kg x 13rp + 3drop sets
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Old 01-15-2018, 08:00 AM   #158
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
27/12/2017

Incline barbell press 100kg x 11rp

Flat Db press 30kg x 18reps Windowmaker set

Push press 85kg x 9rp (8+2reps), 65kg x 13reps

Rear deltoid cable extension 1 drop set 25-30 reps

Close grip flat bb press 90kg x 11rp

1 arm Reverse grip cable extension 20reps Windowmaker set
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Old 01-15-2018, 08:00 AM   #159
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
28/12/2017

Floor deads 190kg x 3reps, 150kg x 9reps

Low row plate loaded machine 65kg each side x 13rp

Wide grip pull ups bw + 5kg x 15rp

Cable Straight arm pull down 1 Windowmaker set x 17reps
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Old 01-15-2018, 08:00 AM   #160
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
1/1/2018

Barbell front squat 125kg x 9reps, 135kg x 6reps

Sumo deadlifts 165kg x 5 reps, 125kg x 12reps

Hyperextension bw + 12kg x 20reps
Super set with
Cable Leg press machine 113kg x 65reps
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Old 01-15-2018, 08:01 AM   #161
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
2/1/2018

Flat bb press 105kg x 14rp

Incline Db press 22,5kg x 17reps Windowmaker set

Push press 90kg x 5reps + 1 half rep, 70kg x 4-4-4-3-3-2 cluster set

Shoulder Db press 22,5kg x 22reps

Db Upright rows 15kg x 20reps

Dips bw+10kg x 14rp

1 arm Reverse grip triceps extension 20reps
Super set with
Cable Rope extension 20reps
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Old 01-15-2018, 08:01 AM   #162
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
4/1/2018

Barbell rows 125kg x 10reps, 130kg x 5reps

Deadlifts 190kg x 5reps (I started when I stopped with barbell rows until my last set)

Chin ups bw + 10kg x 12rp + 3 reps with bw only

Db Hammer curls 20kg x 9+2+2+1
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Old 01-15-2018, 08:02 AM   #163
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
7/1/2018

Free back squat 190kg x 6reps, 160kg x 9 reps

Incline barbell press 105kg x 11rp

Flat bb press 31kg x 19reps Windowmaker set, 19kg + red band x 9reps + drop set with band only

2 Super sets lateral raises
Reverse grip cable push downs
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Old 01-15-2018, 08:02 AM   #164
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
8/1/2018

Str leg deads 150kg x 10reps

Rack deadlifts 220kg x 7reps

Plate loaded Seated row machine 70kg x 17rp

plate loaded over hand grip pull downs 40kg each side x 13rp
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Old 01-15-2018, 08:02 AM   #165
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
10/1/2018

Flat bb press 100kg x 12reps, 120kg x 5reps

Push press 90kg x 7reps, 70kg x 12reps

Incline Db press 34kg x 15reps, 23,5 + 1 red band x 9reps drop set with band only

Rear delts with Trx 2sets of 15reps with bw only

Ez bar Lying triceps extension 40kg x 20rp
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Old 01-15-2018, 08:03 AM   #166
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
12/1/2018

Floor deads 200kg x 3reps, 160kg x 10reps

Barbell rows 130kg x 8reps, 110kg x 13reps

Chin ups bw + 10kg x 12rp + 3reps with bw only

Db curls 21,5kg x 17rp (4rest pause sets)
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Old 01-15-2018, 08:03 AM   #167
kostasosfp
Bantamweight Member
 
Join Date: Jan 2017
Posts: 175
14/1/2018

Barbell front squat 140kg x 6reps, 120kg x 9reps

Db lunges 2sets 16kg x 20reps cluster set

Plate loaded high incline chest press (60kg each side x 6 +2 reps + 40kg each side x 4reps + 20kg each side x 6reps) cluster set

Dips bw + 20kg x 10rp,
1 more cluster of 14reps
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