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THE bears weight log

Sep 22, 2010
9
1
#1
tuesday 21st

benchpress

20kg x 20
20kg x 20
60kg x 10
60kg x 10
80kg x 5
100kg x 5
120kg x 5
120kg x 5
120kg x 5

incline dumbellpress

20kg x 10
30kg x 10
40kg x 10

squats

20kg x 10
60kg x 10
60kg x 10
100kg x 10
120kg x 5
140kg x 5
160kg x 3

crunches

4sets 20

treadmill 30 mins
 
Sep 22, 2010
9
1
#2
thursday 23rd

barbellrows

40kg x 10
60kg x 10
80kg x 8
100kg x 8
120kg x 6

machinerows

80kg x 10
120kg x 10
140kg x 6

pulldowns

70kg x 10
80kg x 10
80kg x 10
80kg x 10


deadlift

60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 3
200kg x 3
 
Sep 22, 2010
9
1
#3
friday 24th

militarypress

30kg x 10
40kg x 8
50kg x 6
60kg x 6
70kg x 5
80kg x 3

sidelaterals

10kg x 15
15kg x 15
15kg x 15

rearlaterals

10kg x 15
15kg x 12
15kg x 12

uprightrows

30kg x 10
40kg x 10
50kg x 10
50kg x 10


shrugs

60kg x 10
80kg x 10
100kg x 8
120kg x 8
140kg x 8

punchbag 2mins x 4

treadmill 20mins
 
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