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Training Log...I WILL KILL IT this time10171

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Day2: Squat and Overhead Press Deload

Overhead Press: Set 1: 40 kg, 5 reps
Set 2: 40 kg, 5 reps
Set 3:45 kg, 5 reps

Squats: Set 1: 60 kg, 5 reps
set 2: 70 kg, 5 eps
Set 3: 70 kg,5 reps

Accessory Work:

Front Squats: 2 sets of 12 reps
Reverse pec Deck Flues: 2 sets 10 reps
Standing Calf Raise: 3 sets of 10 reps
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Start of Cycle 2 today

switching bench press with incline Dumbell PRess
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Cycle 2:

Day 1: Inlcine Bench and Deadlift 5/3/1


Incline Bench Press: Set 1: 75 kg, 5 reps
Set 2: 80 kg, 5 reps
Set 3: 85 kg, 6 reps

Deadlift: Set 1: 105 kg, 5 reps
set 2: 110 kg, 5 reps
Set 3: 115 kg, 6 reps

Accessory Work:

Dumbell Bench Press: 3 sets of 8,8,6 reps
Barbell bent Over Rows 3 sets of 8 reps
Dumbell Hammer Curls s/s EZ bar close grip curls 3 sets of 8,8,6
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These two are my goal physiques....
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Day 2: Squat and Overhead Press 5/3/1

Overhead Press: Set 1: 55 kg, 5 reps
Set 2: 57.5 kg, 3 reps
Set 3:60 kg, 5 reps( was more a push press)

Squats: Set 1: 85 kg, 5 reps
set 2: 90 kg, 5 eps
Set 3: 95 kg, 6 reps

Accessory Work:

Leg press: 3 sets of 8 reps(200kg, 240kg, 260kg)
Stiff legged Deadlifts: 3 sets of 8,8,6 reps
Lying Leg curls: 3 sets of 10,8,8
Reverse pec deck flyes: 3 sets of 10,8,8
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Day3: HIIT Cardio

5 min warmup

4 sprints 15 sec each with 30-45 sec on rest..
speed: 21km/h and Incline at 6%

4 sprints 15 sec each with 30-45 sec on rest..
speed: 20km/h and Incline at 8%

2 runs jogs for 200 metres at 12km/h incline 4%
5 minute cooldown walk

Tabata Intervals: kettlebell swings with 20kg kettlebell.
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340613 56 6
destitute