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Old 02-02-2016
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25th January -
After my last client tonight, I decided to squat.

Numerous sets later, still warming up, my joints and target musculature still felt "cold"... whilst my back felt tired. Got up to 185 lbs before I decided it wasn't worth it.


26th January
Ran 1 km and did burpees with a client.

Nothing to write home about.


27th January
Lateral raise:
20 lb bells x 15 reps
25 lb bells x 10 reps
35s x 8 reps; 25s x 8 reps; 20s x 8 reps (dropset)

Barbell curl:
95 lbs x 8 reps
95 lbs x 8 reps
95 lbs x 6 reps

Incline barbell bench press:
135 lbs x 6 reps
155 lbs x 6 reps
185 lbs x 6 reps
135 lbs x 8 reps

pull-up: @bodyweight
6 reps
5 reps
5 reps

Flat bench press:
135 lbs x 15 reps
135 lbs x 12 reps
135 lbs x 10 reps

Superset:
S1:
V handle pulldown: 160 lbs x 8 reps
Low pulley row: 160 lbs x 8 reps

S2:
VHPD: 180 lbs x 8 reps
LPR: 160 lbs x 8 reps

S3:
VHPD: 200 lbs x 5 reps
LPR: 160 lbs x 8 reps


Superset: 3 rounds
Pec dec: 100 lbs x 10 reps
Push-up: bodyweight x 12 reps

Circuit:
S1:
Barbell calf raise: 135 lbs x 20 reps
Calf press on hack squat station: 90 lbs x 15 reps
Seated calf raise: 50 lbs x 10 reps

S2:
BCR: 135 lbs x 20 reps
CP: 180 lbs x 12 reps
SCR: 50 lbs x 10 reps

S3:
BCR: 135 lbs x 25 reps
CP: 180 lbs x 10 reps
SCR: 50 lbs x 10 reps


Good session
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