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ohjoshua

Ohjoshua's Intense city, lets ramp it up.

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Monday

 

10/01/22

 

Bench

 

100kg*5

120kg*3

130kg*6*3

 

cable rows

 

110lb*3*12 paused

120lb*3*12

 

Squats

 

100kg*5

120kg*5

140kg*2

160kg*7 pb

 

 

note: legs really felt it after that 160kg squat session

 

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Friday

 

14/01/2022

 

OHP

 

60kg*5

75kg*2*6

 

Lat pull down

 

80kg*10

100kg*6*10

 

Front squats

 

100kg*3*8

 

nortik leg curlz

 

8*2

 

SLD

 

75kg*2*12

 

Note: good quality session, front squats almost killed me lol.

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Saturday

 

15/01/2022

 

Bench press

 

130kg*6*4

 

DB single arm rows

 

40kg*2*8

50kg*8

 

Cable rows

 

110lb*2*12

120lb*12

 

Dead lifts

 

170kg*2

210kg*2*1

 

 

Note: A bit of a challenge with bench and deadlifts felt heavy lol.

 

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Thursday

 

20/021/22

 

OHP

 

40kg*15

70kg*5

 

Pull ups

 

Bw*12,10

 

Bench press

 

100kg*8

120kg*8

140kg*2

 

Tri ext

 

70lb*3*12

 

DB hammer curlz

 

27kg*10

30kg*10

 

curlz

 

17kg*10

 

close grip bench press

 

40kg*25

45kg*25

 

Squats

 

70kg*3

120kg*3

140kg*3

160kg*3

 

Note:  long session today got lots of different stuff done.

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