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BANG's journal


BANG

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gonna start my journal to keep me motivated! :)

belong to the gym but havent been going much as boxing has been taking up most of my time!

will see how i go fitting it in with boxing,will be going to the gym straight after work.

3-4pm Mon-pecs&hams / roadrun

3-4pm Tue-back&calves / 6-9pm boxing

3-4pm Wed-delts&traps / 6-730pm boxing

3-4pm Thu-bi's/tri's / 6-9pm boxing

3-4pm Fri-quads / 6-730 boxing

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wed 14th delts & traps

db presses 3x15,12,10

front raises 3x15,12,10

laterals3x15,12,10

db shrugs 3 sets

thurs 15th bis/tris/calves

skull crushers 4x15,12,10,8

pressdowns3x15,15,15

rope press down3x15,15,15

rope overhead3x15,15,15

alt db curl3x15,12,10

alt hammer crl3x10,10,10

seated 5 sets 50,40,40,40,40

standing2x30,30

fri 16 quads/hams

leg extention3x15,15,15

squat3x15,10,10

leg press3x20,15,15

lying leg crl3x15,15,15

mon 19 chest/calves

db presses 6x,15,15,12,10,8,6

incline3x10,8,6

pec deck4x15,15,12,10

cable xover3x15,15,15

seated calf5x50,50,50,50,50

standing2x30,30

tues 20 bach/hams

lat pull4x15,15,15,15

db row3x15,15,15

machine row3x15,15,15

upright row2x15,15

lying leg curl3x15,15,15

havmt been to boxing chest is a bit sore to be snapping punches with it,any advice on how to find a balance?want to be able to do both! :?

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  • 5 months later...

yea i know!lol went and wrapped myself and car around a tree!all healed now so trying to get back into it

tues back

tbar rows 3x12

machine rows 3x12

db rows 3x10

cable row 3x12

wed delts

machine press 6x 12

lateral raise machine 5x12

lat raise db 3 x10

front raises db 3x 12

db shrugs 3x 15

machine shrugs 3x 10

thurs bi/tri

bb overhed press 3x 15

pullovers 3x 12

kickbaks 3x15

flat bar press 2x 12

rope press 2x 12

overhed rope 2x10

alt curls2x15

cable curl 3x15

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shoulders hams

db press

4x15/12/10/8

behind neck press

3x12/10/8

lateral raises

4x12/10/8/8

front raise

2x15

db shrugs

3x20/17/15

lying leg curls

2x25

measurements

chest-108cm

waist -85cm

bicep -43/42cm

4arm -35/55cm

neck -43cm

waist -85cm

quads-61/60cm

calf -41/39.5cm

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thurs bis tris

skull crushers

3x15

close grip bench

3x15/12/10

flat bar psh dwn

3x10

overhead rope pulls

3x15

cable pulldowns single arm

3x10

bb curls4x15/12/10/9

hammer curls

3x15/12/11

preacher mach

3x10

fri quads

leg xtn warmup

2x15

hack squats

30kgx25

50kgx20

60kgx20

70kgx20

80kgx20

90kgx15

leg press single leg

3x15

leg xtntion

3x15/12/10

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mon chest/hams

weighted dips

10kgx21

10kgx18

10kgx14

flat db press

25kgx15

27kgx12

30kgx10

32kgx9

35kgx6

35kgx4

incline db press

25kgx12

27kgx4?lol :?

25kgx6

cable xovers

30x20

30x18

24x15

18x20

lying leg curls

24x25

18x15

18x15

weak as in hamstrings get one good set heels all the way to butt

then the next set cant bring all the way up?

gonna do hams twice a week to get them up to speed

measurements

chest-109cm

bicep-43/42.5cm

4arm-35/33cm

neck-43cm

waist-85cm

quad-63cm/61cm

calf-41/39.5cm

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delts

db press

10kg2x20

22kgx15

25kgx12

27kgx9

30kgx5

30kgx7

seated lat raises

10kgx15

15kgx10

lateral raises

15kgx10

15kgx10

bb raises

3x15

db rear delt raises

10kgx20

12kgx20

15kgx15

17kgx12

20kgx10?

rev pek dek

3x12/10/10

upright cable rows

3x12

seated db shrugs

17kgx25

20kgx20

20kgx20

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