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My training log18479

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10 minutes stationary bike
3x15 box jump burpees
3x15 45lb leg extensions
3x15 60lb leg curl extensions
3x15 25lb kettlebell squats
3x15 90lb leg press
100 counts jump rope
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15x3 20lb kettlebell clean and jerk
15x3 20lb kettlebell swing
15x3 60lb wide grip lat pull down
15x3 45lb close grip lat pull down
3x15 10lbs dumbbell bench press
3x15 10lbs inclined dumbbell bench press
3x15 10lbs inclined dumbbell flys
1x10 10lbs dumbbell flys
2x15 5lbs dumbbell flys
3x15 30lb pec deck
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20 minutes stationary bike
15x3 20lb kettlebell squats
15x3 20lb kettlebell sumo squats
15x3 20lb closed leg kettlebell squats
15x3 60lb leg curls
15x3 60lb leg extensions
15x3 60lb leg curl extensions
15x3 20lb walking lunges
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3 rounds
8 50lb barbell deadlift
6 burpees
10 20lb kettlebell swing
10 15lb kettlebell snatch

Abs:
2x30 sec plank
3x20 heel touches
3x15 bicycle crunches
3x15 mountain climb
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15 minutes run

3x12 hip thrusts
3x10 clean grip barbell squats
3x10 hands free barbell squats
3x10 power shrugs
3x10 hang pulls
3x10 romanian deadlifts
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might consider upping "fitness program" to more than once per week.
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15 minutes stationary bike
4x15 8lbs dumbbell alt bicep curls
4x15 8lbs pushup rows
4x15 8lbs lateral raises
4x15 8lbs triceps kickbacks
4x15 20/30/30lb bent over barbell rows
4x15 8lbs shoulder overhead press
4x15 25/30/40lb triceps pushdown
4x15 bench dips
100 counts jumprope
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Quote:
Originally Posted by Salokin
might consider upping "fitness program" to more than once per week.


I know I've been terrible at logging but I normally do 4/5 times of training a week. I should prolly keep my workouts on my phone then just paste them down here whenever I get the time.
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5 45lb deadlifts (warm up)

5 70lb barbell deadlifts
5 80lb barbell deadlifts
5 90lb barbell deadlifts
5 110lb barbell deadlifts

4 sets

10 inverted rows (on TRX)
10 40lb lat pull down
10 hip raises
10 swiss ball roll outs
10 mini pull ups
10 SLDL



3 sets

10 8lb medicine ball slams
10 40lb suspension rows (ea side)
10 WGS with walk out
10 Swiss ball roll out
10 20lb cable core press
10 minutes treadmill




10 minutes treadmill

15 minutes HIIT/ABS NTC

3 sets

10 45lb sumo squat (smith machine)
10 40lb squat machine
10 bodyweight squats
10 25lb db squats
10 40lb lying leg curls
10 30lb leg extension
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Warm up
10 WGS
10 Toe Taps
10 IYT
5 minutes light jog


8 65lb barbell deadlifts
8 85lb barbell deadlifts
8 105lb barbell deadlifts

4x5 45lb (just the bar) clean grip front squats

Regression training:
6 20lb high pulls
6 30lb high pulls
2x6 40lb high pulls
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3 sets
15 box jumps
15 25lb kb swings
12 30lb bb thrusters

3 sets, progressive (30,40,60)
elbow plank
left side plank
right side plank
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3x15 30lb cable triceps pushdown
3x15 10lb alt db bicep curls
3x15 20lb ez bar curl
3x15 10lb barbell biceps extensions
3x15 20lb barbell curls
3 minutes stationary bike
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Just keeping these links here for ref, just a few stuff I'm debating on getting.

https://bodybuilding.com/store/bsn/aminox.html
https://bodybuilding.com/store/rsp-nutrition/aminolean.html
https://www.amazon.com/Perfect-Keto-Exogenous-Ketone-Supplement/dp/B01M7XI35O/ref=sr_1_2?ie=UTF8&qid=1502954217&sr=8-2-spons&keywords=keto&psc=1
https://www.amazon.com/dp/B01N0QVC4Z?psc=1
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3x12 20lb straight bar bent over rows
200 counts jump rope
5 minutes HIIT on stationary bike

3 rounds
15 15lb single arm kettlebell swing to press
15 20lb ball slam
15 20lb kettlebell swing

--

3x10 15lb single arm bent over db rows
3x15 30lb seated two-arm cable lat pull down
3x15 20lb seated cable rows
2x10 bodyweight pull ups

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5 rounds
15 box jumps burpee
15 medicine ball slam 20lbs
15 kettlebell swings 30lbs
15 squat jumps
50 counts jump rope

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0 minutes stationary bike
15x3 20lb kettlebell squats
15x3 20lb kettlebell sumo squats
15x3 20lb closed leg kettlebell squats
15x3 60lb leg curls
15x3 60lb leg extensions
15x3 60lb leg curl extensions
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5x45lb back squats
5x65lb
2x5 85lb
5x95lb

5x5 RDL
85/95/105/125/135lbs

Goblet squats
4x12 35lbs

Leg curls
4x12 50lbs

Leg extensions
4x12 50lbs

Elliptical, 20 mins 3,000 strides

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3 sets
5 oly bar cleans
30 sec plank

4 sets
12 hip thrusts
10 TRX push ups

4 sets
10 TRX inverted rows
10lb kb step ups, 10 ea side
35lb suitcase carry walk

1500 strides elliptical
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3 sets
10 squat jumps
10 knee to elbow high plank

4 sets
15 sumo kb deadlift, 35lbs
15 seated cable chest press, 15lbs

4 sets
TRX inverted rows
15 ea side bodyweight lunges
30lb suitcase carry
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3 rounds
8 50lb barbell deadlift
6 burpees
10 20lb kettlebell swing
10 15lb kettlebell snatch

Abs:
2x30 sec plank
3x20 heel touches
3x15 bicycle crunches
3x15 mountain climb

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4 sets
10 ball throws, 15lbs
40 sec plank

4 sets
12 hip thrusts
12 10lb db push press

4 sets
12 SDL
12 20lb db rows
30 sec ea side suitcase carry
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Yesterday's workout:

usual warm up
IYT
toe touch to squat
some static stretching

--

Front squats
2x8 bar weight
2x8 55lbs
working:
5x5 65lbs, failed at 3rd rep on the last set, but still carried on with doing the last two.

RDL
2x8 65lb, warm up
working
5x5 115lbs, no straps this time. Last time I did my deadlifts with wrist straps to help but I want to assess my strength without the help of the straps this time. So far it was ok, struggling a little with the grip but hopefully it will get better. Just don't want to be too dependent on the straps

4x12 35lb goblet squats

10 minutes light jog on the treadmill; wasn't the best as the legs are sore lol

cool down stretch

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today's workout:

usual warm up
IYT
toe touch to squats
some static stretching

4 sets, no rest in between
12 8lb medicine ball slams
6 elbow plank to shoulder touch

4 sets, no rest in between
12 20lb kb swings
10 TRX push ups

3 sets, no rest in between
10 TRX inverted rows
10 step ups, 8lb kb
10lb overhead farmer's walk

12 minute run on the treadmill, 7.5kph ave speed

cool down stretch
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circuit

4 rounds
8lb squat to wall balls
10 plank reach
no rest in between

4 sets
10 ea side 35lb single arm cable row
12 20lb kb swings
no rest in between

3 sets
10 trx push ups
5 ea side single leg squat
30lb bb overhead farmer's walk

8 minute stationary bike

25 minutes on the treadmill
hit 1 mile at 13:28, still not the best time but I think it's decent given that I didn't have much carbs today
last 5 minutes was spent brisk walking at 20% max incline

cool down stretch
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Overhead press
2x8 20lbs, warm up
5x5 30lbs

Bent over row
5x5 70lb

Wide grip lat
4x12 60lb

Single arm bent over row
4x12 ea side, 15lbs

Low row
4x12 40lbs

Bb curl
4x12 20lbs

Triceps pushdown
4x12 20lbs

10 minutes inclined walk; 20%
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4 sets
10 sec jumping jacks
10 sec high knees

4 sets
20 sec 8lb ball slams
20 sec elbow plank

4 sets
20 sec 5lb db push press
20 sec 20lb kb swings

4 sets
20 sec 5lb db front rows
20 sec hip thrusts

4 sets
5 5m sprint
15 standing crunches

30 minutes jog on the treadmill
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3 rounds
8 50lb barbell deadlift
6 burpees
10 20lb kettlebell swing
10 15lb kettlebell snatch

Abs:
2x30 sec plank
3x20 heel touches
3x15 bicycle crunches
3x15 mountain climb
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front squats
2x8 45lb warm up
5x5 75lbs

deadlift
2x8 95lbs warm up
5x5 155lbs

leg press
4x12 200lbs

lying leg curl
leg extension
4x12 60lbs
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