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2GUNS' - training journal


2guns

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Chest and biceps:

flat bb bench press:

100kg x 10

102.5kg x 10

105kg x 8

decline bb bench press:

102.5kg x 10

105kg x 10

110kg x 7

incline bb bench press:

85kg x 10

90kg x 8

95kg x 8

flat db press:

37.5kg x 10

40kg x 8

42.5 x 8

db pullover:

37.5kg x 10

40kg x 8

40kg x 8

seated alt db curls:

22.5kg x 10

22.5kg x 10

25kg x 7

standing bb curl:

40kg x 10

45kg x 8

45kg x 8

hammer concentration curl:

15kg x 10

17.5kg x 8

17.5kg x 8

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back and triceps:

wide grip chins:

12

10

8

seated row: (v-grip)

78kg x 10

84kg x 8

90kg x 8

one arm db row:

32.5kg x 10

35kg x 8

35kg x 8

deadlift:

90kg x 10

100kg x 8

100kg x 8

bent over bb row:

55kg x 10

60kg x 8

60kg x 8

skull crushers:

45kg x 10

47.5kg x 8

50kg x 6

close grip bench press:

80kg x 10

85kg x 8

90kg x 6

seated single db press: (behind head)

37.5kg x 10

40kg x 8

40kg x 6

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shoulders/traps

one arm side lateral raises:

18kg x 10

18kg x 10

24kg x 7

db lateral raises: (simultaneous)

12kg x 10

15kg x 8

15kg x 6

seated shoulder db press:

30kg x 8

30kg x 8

32.5kg x 6

seated lateral raise (bent over) - rear delt

9kg x 10

10kg x 10

12.5 x 8

alternate db front raise:

15kg x 10

17.5kg x 8

17.5kg x 8

smith mach rear shrugs:

80kg x 12

90kg x 10

100kg x 8

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legs:

leg extension:

66kg x 12

72kg x 10

78kg x 8

78kg x 8

lying leg curl:

48kg x 10

54kg x 10

54kg x 8

60kg x 8

bb squat:

90kg x 10

100kg x 8

100kg x 8

110kg x 6

stiff leg deadlift:

100kg x 10

105kg x 8

110kg x 8

120kg x 6

walking db lunges:

20kg x 20 steps

22.5kg x 16 steps

22.5kg x 16 steps

standing calf raise:

92kg x 15

100kg x 15

108kg x 12

*finished my workout but took ages and didnt really have the motivation, too much talking. LEGS R MY WEAK POINT.

got to get them up to speed by august

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ive just been using the leg ext and leg curls as a semi warmup/stretch exercise. cause im getting 8 out pretty easy on those last sets.

In which case you've only got one quad exercise that you're working hard on. If you want your legs to come up you need to be hitting them harder.

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Hey mate, not sure if anyone has mentioned this before or not because im still trying to catch up with everything, but have you tried hack squats before, they are a really good quad development exercise imo, i hadnt tried them untill about 2 months before my break, couldnt belive i had gone so long with giving them a try as they were awesome.

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DO SQUATS 1ST ITS A NO BRAINER.

ahh, hes already doing squats,

bb squat:

90kg x 10

100kg x 8

100kg x 8

110kg x 6

Adding another compound movement and thus increasing the volume may be a viable option imo.

i know he is, i said DO THEM FIRST. not 1/2 way through leg routine.

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