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Thursday 21st February

Jacked and Sometimes Tanned

Mesocycle 1 Week 6 Day 29

Back n Bis 

Rack Pull below Knee 
60kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ3п

Total: 20 Lifts 

Good Mornings 
20kgs 5рХ1п
40kgs 5рХ1п
60kgs 5рХ3п

Total: 25 Lifts 

Chest Supported Rows 
20kgs 6рХ5п

Total: 30 Movements 

Lat Pull Downs Fat Bar 
50kgs 6рХ1п
55kgs 6рХ1п
60kgs 6рХ3п

Total: 30 Movements 

Gunz's Z Bar 
17.5kgs 15рХ5п

Total: 75 Movements 

Gunz's Hammer Curls 
20lbs 15рХ5п

Total: 75 Movements 

Notes:

 

  • Back and Biceps: 6th week of the hypertrophy. Repeated last weeks sets and reps 
     
  • Notes: Mesocycle 1 Week 6, one day to go

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Friday 22nd February

Jacked and Sometimes Tanned

Mesocycle 1 Week 7 Day 35

Chest 

Incline Bench Press 
20kgs 5рХ1п
30kgs 5рХ1п
40kgs 5рХ1п
50kgs 5рХ1п
55kgs 5рХ1п:
60kgs 5рХ1п:bench2:

Total: 30 Lifts 

Dumb Bell Flyes 
20lbs 8рХ5п

Total: 40 Movements 

Dumb Bell Press 
50lbs 6рХ1п
55lbs 6рХ1п
60lbs 6рХ1п
65lbs 6рХ3п

Total: 30 Movements 

Cable Flyes Upper 
4 plates 8рХ5п

Total: 40 Movements 

Cable Flyes Lower 
4 Plates 8рХ5п

Total: 40 Movements 

Bench Press Pipe Arch 
40kgs 6рХ1п
60kgs 6рХ1п
70kgs 6рХ1п
80kgs 6рХ2п:bench:

Total: 30 Lifts 

Roll Outs 
6рХ5п

Total: 30 Movements 

Notes:

 

  • Chest: 24th day of this hypertrophy bloc. a little gain in the Incline up to 60kgs this has taken forever:bench: 
     
  • Notes: Mesocycle 1 Week 5, done and dusted. 

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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