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 Galant's Journal

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TSGalant
post Aug 22 2013, 09:06 AM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
21/8/13

Pull up
2 x 6

Chin up
2 x 8

DB Overhead triceps extension
1 x 12 x 10 kg
3 x 10 x 13 kg

DB Squat
3 x 12 x 10 kg

DB Lateral raise
3 x 12 x 15 lb

Plank
1 x 80 secs

Push up
2 x 15
TSGalant
post Aug 28 2013, 07:48 AM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
27/8/13

Pull up
2 x 8

DB Overhead triceps extension
1 x 12 x 10 kg
3 x 12 x 13 kg

DB Squat
2 x 12 x 10 kg
2 x 12 x 13 kg

DB Front raise
3 x 12 x 15 lb

DB Triceps kickback
3 x 12 x 13 kg

Plank
2 x 80 secs
TSGalant
post Sep 6 2013, 08:45 AM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
5/9/13

Chin up
2 x 8

DB Floor press
2 x 12 x 10 kg
2 x 12 x 13 kg

DB Squat
3 x 12 x 13 kg

DB Overhead triceps extension
3 x 12 x 13 kg

DB Front raise
2 x 12 x 15 lb

Plank
1 x 90 secs

Pull up
2 x 6
TSGalant
post Sep 8 2013, 05:32 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
8/9/13

BB Deadlift
1 x 5 x 40 kg
2 x 5 x 60 kg
1 x 5 x 65 kg

DB Front raise
3 x 12 x 15 lb
5 x 5 x 8 kg

DB Row
4 x 10 x 5 kg

Plank
1 x 90 secs
TSGalant
post Sep 10 2013, 07:50 AM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
9/9/13

DB Military press
3 x 12 x 5 kg

DB Lateral raise
1 x 10 x 5 kg
3 x 10 x 15 lb

BB Military press
3 x 8 x 13 kg

DB Squat
2 x 12 x 5 kg

Push up
1 x 20
TSGalant
post Sep 11 2013, 11:37 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
11/9/13

DB Floor press
4 x 12 x 10 kg
2 x 10 x 13 kg

DB Triceps kickback
4 x 12 x 13 kg

DB Fly
1 x 12 x 5 kg
2 x 12 x 8 kg

Plank
1 x 80 secs

Push up
1 x 20
TSGalant
post Sep 16 2013, 09:58 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
16/9/13

DB Floor press
1 x 12 x 8 kg
4 x 12 x 10 kg

BB Floor press
1 x 12 x 30 kg
3 x 8 x 35 kg

DB Squat
3 x 12 x 10 kg

Plank
1 x 90 secs
TSGalant
post Oct 12 2013, 08:11 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
12/10/13

Pull up
2 x 6

BB Floor press
6 x 5 x 38 kg

DB Front raise
4 x 12 x 15 lb

DB Floor press
3 x 12 x 10 kg

DB Lateral raise
3 x 12 x 15 lb

DB Fly
3 x 12 x 10 kg

Chin up
2 x 8

Plank
1 x 80 secs
TSGalant
post Oct 16 2013, 09:21 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
16/10/13

Pull up
3 x 6

DB Squat
3 x 12 x 10 kg
3 x 10 x 13 kg

DB Triceps kickback
3 x 12 x 10 kg
3 x 12 x 13 kg

DB Bicep curl
3 x 8 x 10 kg

Plank
1 x 90 secs
TSGalant
post Oct 17 2013, 11:03 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
17/10/13

DB Floor press
1 x 8 x 30 kg
5 x 6 x 38 kg

DB Front raise
2 x 12 x 15 lb
3 x 8 x 8 kg

DB Fly
3 x 12 x 10 kg

Plank
1 x 90 secs

Chin up
1 x 8
TSGalant
post Oct 19 2013, 03:15 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
19/10/13

DB Curl
4 x 10 x 10 kg

DB Triceps kickback
3 x 12 x 13 kg

DB Lateral raise
3 x 8 x 8 kg

DB Overhead triceps extension
3 x 12 x 13 kg

Plank
1 x 80 secs
TSGalant
post Oct 20 2013, 06:44 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
20/10/13

BB Deadlift
1 x 5 x 40 kg
1 x 5 x 60 kg
3 x 5 x 68 kg

DB Arnold military press
3 x 10 x 5 kg

DB Row
3 x 12 x 5 kg

DB Military press
2 x 12 x 5 kg

Plank
1 x 80 secs

Push up
1 x 20
TSGalant
post Oct 22 2013, 11:38 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
22/10/13

DB Squat
3 x 12 x 13 kg

DB Bicep curl
4 x 10 x 10 kg

DB Lunge
2 x 10 x 8 kg
1 x 10 x 5 kg

Chin up
1 x 10

Plank
1 x 90 secs
TSGalant
post Oct 24 2013, 11:55 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
24/10/13

BB Floor press
1 x 12 x 30 kg
5 x 6 x 38 kg

DB Arnold military press
3 x 12 x 5 kg

DB Bicep curl
3 x 10 x 10 kg

Plank
1 x 80 secs
TSGalant
post Oct 26 2013, 07:11 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
26/10/13

BB Deadlift
1 x 8 x 40 kg
1 x 5 x 60 kg
4 x 5 x 68 kg

DB Overhead triceps extension
1 x 12 x 10 kg
3 x 12 x 13 kg
3 x 8 x 15 kg

DB Seated military press
1 x 12 x 5 kg
2 x 6 x 8 kg
1 x 12 x 5 kg

DB Row
3 x 12 x 5 kg

Half diamond push up
3 x 10

DB Arnold military press
2 x 12 x 5 kg

Plank
1 x 80 secs

Chin up
1 x 8
TSGalant
post Nov 17 2013, 01:30 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
16/11/13

Chin up
1 x 10

Pull up
1 x 6

BB Floor press
1 x 10 x 30 kg
3 x 6 x 40 kg
1 x 10 x 30 kg

DB Overhead triceps extension
1 x 12 x 10 kg
1 x 8 x 15 kg
3 x 10 x 13 kg

DB Squat
3 x 10 x 10 kg

Plank
1 x 80 secs
TSGalant
post Jan 12 2014, 06:29 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
12/1/14

BB Deadlift
1 x 8 x 40 kg
1 x 5 x 60 kg
4 x 5 x 68 kg

BB Floor press
1 x 12 x 30 kg
5 x 6 x 40 kg
1 x 12 x 30 kg

Plank
1 x 80 secs
TSGalant
post Jan 16 2014, 11:32 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
16/1/14

Pull up
4 x 6

Chin up
3 x 10

DB Overhead triceps extension
1 x 12 x 13 kg
3 x 10 x 15 kg

DB Front raise
3 x 10 x 8 kg

Plank
2 x 80 secs

Push up
1 x 20
TSGalant
post Jan 20 2014, 11:26 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
20/1/14

BB Deadlift
1 x 8 x 40 kg
1 x 5 x 60 kg
4 x 5 x 70 kg

BB Floor press
1 x 12 x 30 kg
5 x 6 x 40 kg

Plank
1 x 80 secs
TSGalant
post Jan 23 2014, 11:28 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
23/1/14

Chin up
3 x 10

Pull up
2 x 8

BB Hack squat
3 x 12 x 20 kg

DB Overhead triceps extension
1 x 12 x 10 kg
4 x 10 x 15 kg

DB Lunge
2 x 10 x 10 kg

Plank
1 x 80 secs

Push up
1 x 20
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