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Old 09-11-2018
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Narkissos Narkissos is offline
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Join Date: Feb 2007
Location: Barbados
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Real Name: Corey
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13th July
5am micro bootcamp

Superset:
Push up: 20, 19, 18, 17, 16, 15, 14, 13, 12, 11, & 10
Bent over row: 20, 19, 18, 17, 16, 15, 14, 13, 12, 11, & 10

7 minute AMRAP:
Sit ups x 10
Crunches x 20
Lying leg raise: 10
Kettlebell swing x 10

7am - gym
Leg extensions:
4 x 25 reps
6 x 25 reps
8 x 22 reps
10 x 20 reps
12 x 10 reps
14 x 10 reps
16 x 10 reps

Box squat:
135 x 10 reps
225 x 10 reps
315 x 10 reps

Single leg extensions:
3 sets: 4 plates x 10 reps per leg

Front squat: ass to calves
3 sets: 135 lbs x 8 reps each

Lying leg curl:
6 plates x 20 reps
6 plates x 15 reps
6 plates x 15 reps
8 plates x 13 reps
8 plates x 11 reps

Superset:
S1:
Calf press on leg press station: 180 x 20
Bodyweight-only donkey calf raise x 15

S2:
Calf press on leg press station: 270 x 15
Bodyweight-only donkey calf raise x 10

S3:
Calf press on leg press station: 360 x 10
Bodyweight-only donkey calf raise x 10
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