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Old 04-11-2016
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Narkissos Narkissos is offline
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Join Date: Feb 2007
Location: Barbados
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23rd March

Barbell standing overhead press:
45 lbs x 15 reps
45 lbs x 15 reps
95 lbs x 8 reps
115 lbs x 8 reps
135 lbs x 8 reps

Lateral raise:
3 sets: 25 lb bells x 12 reps each

Barbell high pull:
95 lbs x 8 reps
115 lbs x 8 reps
135 lbs x 6 reps
155 lbs x 4 reps

Lat pulldown:
3 sets: 200 lbs x 8 reps each

Barbell flat bench press:
135 lbs x 6 reps (warm-up)
155 lbs x 6 reps (warm-up)
205 lbs x 6 reps

Barbell bent over row:
2 sets: 205 lbs x 8 reps each

Incline barbell bench press:
2 sets: 185 lbs x 4 reps each

Kneeling single-arm pulldown:
130 lbs x 10 reps each arm
140 lbs x 10 reps each arm

^^personal bests

Low-cable crossover:
50 lbs x 10 reps
60 lbs x 8 reps

^^personal bests

Calf press: on hack squat station
5 sets: 180 lbs x 10 reps each
5 sets: 270 lbs x 10 reps each

Session duration: 1 hr 10 mins

6pm bootcamp
Single-arm Overhead carry: 16kg bell x 1 km

Superset: 5 rounds
Bodyweight plyometric squat: 20 reps
Burpee w/o push-up: 10 reps

Superset: 3 rounds
Kettlebell high-pull: 90 lb bell x 10 reps
Push-ups: bodyweight x 20 reps

Jack-knife sit-up: 100 reps

Clean and press:
5 sets: 16 kg bells x 5 reps each

25th March
Drank too much last night. Skipped morning workout.

Taught a bootcamp @6pm. Very intense.

Squat hold: 2 sets: 1 minute each

200 metre walking lunge w/ 20kg kettlebell in goblet hold position.

^walking lunge was punctuated with bodyweight plyometric squats every time I needed to 'rest'. 4 or 5 rounds of 20 reps each

200 metre single-arm overhead carry w/ 20kg kettlebell.

Superset: 5 rounds
Floor sit-up: 10 reps
Sprint: 50 metres

Circuit: 2 rounds
Plank: 1 minute
Hollow hold: 1 minute
Burpee w/o push-up: 10 reps
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