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Old 04-11-2016
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Narkissos Narkissos is offline
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14th March

220 decline sit-ups
75 chin-ups

16th March
Standing single-leg curl:
30 lbs x 15 reps each
40 lbs x 12 reps each
50 lbs x 10 reps each

Deep Bodyweight squat: 120 reps

Barbell squat: ass to calves
135 lbs x 3 reps
185 lbs x 3 reps
225 lbs x 3 reps

Barbell front squat: ass to calves
2 sets: 135 lbs x 8 reps each

Barbell standing calf raise:
135 lbs x 20 reps
225 lbs x 20 reps
315 lbs x 10 reps
315 lbs x 12 reps
315 lbs x 12 reps

Circuit:
S1:
Kneeling glute kickback: 6 plates x 10 reps each
Lying leg curl: 10 plates x 10 reps
Calf press 180 lbs x 15 reps (on hack squat station)

S2
Kneeling glute kickback: 8 plates x 10 reps each
Lying leg curl: 12 plates x 10 reps
Calf press 270 lbs x 15 reps

I may have died at this point.

6pm - taught an intense bootcamp.
Remember doing 100 plyo squats + 20 bodyweight squats. The rest is a blur.

17th March

Today's challenge exercise is burpees.
But, after having done so many burpees over these past 5 weeks, I am not really interested.

So, I did a burpee deadlift.
It was fun.

Burpee deadlift:
3 sets: 135 lbs x 10 reps each
3 sets: 205 lbs x 10 reps each
2 sets: 255 lbs x 10 reps each
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