12/1/12
Chin up
1 x 5
BB Deadlift
1 x 5 x 40 kg
3 x 5 x 60 kg
1 x 5 x 40 kg
DB standing alternated bicep curl
3 x 15 x 8 kg
DB triceps kickback
2 x 15 x 10 kg
DB front raise
2 x 15 x 5 kg
Galant's Journal
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 Jan 14 2013, 04:49 PM
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Junior Member
146 posts Joined: Mar 2012  
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Jan 17 2013, 08:33 AM
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Junior Member
146 posts Joined: Mar 2012
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17/1/13
BB Floor press 1 x 12 x 20 kg 1 x 5 x 30 kg 5 x 5 x 33 kg DB front raise 3 x 15 x 15 lb DB Floor press 3 x 12 x 8 kg DB lateral raise 3 x 12 x 5 kg Ab crunch 2 x 35 Chin up 1 x 3 |
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Jan 22 2013, 10:58 PM
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Junior Member
146 posts Joined: Mar 2012
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22/1/13
BB Floor press 1 x 12 x 20 kg 5 x 6 x 33 kg DB triceps kickback 3 x 15 x 10 kg DB Fly 3 x 12 x 8 kg DB Floor press 3 x 12 x 8 kg DB Overhead Triceps Extension 1 x 6 x 13 kg 1 x 2 x 13 kg (fail) Ab crunch 2 x 35 |
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Feb 5 2013, 11:29 PM
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Junior Member
146 posts Joined: Mar 2012
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5/2/13
BB Floor press 1 x 15 x 20 kg 6 x 6 x 33 kg BB Pendlay row 3 x 10 x 20 kg DB Floor press 3 x 12 x 8 kg Ab crunch 2 x 35 DB standing bicep curl 2 x 12 x 8 kg Plank - 1 min |
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Feb 17 2013, 05:47 PM
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Junior Member
146 posts Joined: Mar 2012
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17/2/13
BB Floor press 1 x 15 x 20 kg 5 x 5 x 35 kg DB Front raise 3 x 15 x 15 lb DB Fly 3 x 10 x 8 DB Lateral raise 3 x 12 x 15 lb DB Floor press 3 x 12 x 8 kg Ab crunch 2 x 35 |
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Feb 20 2013, 11:03 PM
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Junior Member
146 posts Joined: Mar 2012
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20/2/13
Chin up 1 x 5 DB standing alternated bicep curl 3 x 10 x 10 kg 2 x 5 x 13 kg DB Seated Overhead Triceps Extension 2 x 10 x 10 kg 5 x 5 x 13 kg DB Single Arm Overhead Triceps Extension 3 x 12 x 3 kg BB Pendlay row 4 x 10 x 25 kg DB triceps kickback 3 x 12 x 13 kg Ab crunch 2 x 35 |
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Feb 21 2013, 11:20 PM
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Junior Member
146 posts Joined: Mar 2012
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21/2/13
Chin up 1 x 6 DB Standing DB Calf raise 3 x 15 x 13 kg BB Hack squat 3 x 8 x 25 kg Ab crunch 2 x 35 DB Lunge 2 x 8 x 5 kg |
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Feb 27 2013, 08:44 AM
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Junior Member
146 posts Joined: Mar 2012
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26/2/13
BB Floor press 1 x 15 x 20 kg 5 x 6 x 35 kg DB Lateral raise 4 x 15 x 5 kg DB Floor press 4 x 12 x 8 kg DB Front raise 1 x 12 x 15 lb 3 x 6 x 8 kg 1 x 12 x 15 lb DB Fly 2 x 12 x 8 kg 1 x 15 x 5 kg Ab crunch 2 x 35 |
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Mar 1 2013, 11:25 PM
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Junior Member
146 posts Joined: Mar 2012
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28/2/13
Chin up 1 x 6 DB Overhead triceps extension 2 x 12 x 10 kg 2 x 8 x 13 kg 2 x 12 x 10 kg DB Standing bicep curl 3 x 10 x 10 kg DB Triceps kickback 1 x 15 x 10 kg 3 x 10 x 13 kg 1 x 15 x 10 kg DB Single Arm Overhead Triceps Extension 2 x 8 x 3 kg Ab crunch 2 x 35 |
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Mar 2 2013, 10:16 AM
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Junior Member
146 posts Joined: Mar 2012
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2/3/13
BB Deadlift 1 x 8 x 40 kg 3 x 5 x 65 kg BB Pendlay row 1 x 10 x 20 kg 3 x 10 x 25 kg DB Standing bicep curl 4 x 5 x 13 kg Ab crunch 2 x 35 Plank 2 x 1 min Chin up 1 x 5 |
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Mar 7 2013, 02:58 PM
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Junior Member
146 posts Joined: Mar 2012
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7/3/13
Chin up 1 x 7 DB Floor press 4 x 10 x 10 kg DB Front raise 1 x 15 x 15 lb 4 x 8 x 8 kg DB Fly 3 x 10 x 10 kg Ab crunch 2 x 35 |
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Mar 13 2013, 12:06 AM
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Junior Member
146 posts Joined: Mar 2012
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10/3/13
DB Seated Overhead Triceps Extension 3 x 12 x 10 kg 3 x 8 x 13 kg DB Standing Alternate Bicep Curl 3 x 10 x 10 kg DB Triceps Kickback 3 x 12 x 10 kg 3 x 10 x 13 kg DB Seated Alternate Bicep Curl 2 x 10 x 10 kg 1 x 7 x 10 kg Ab crunch 2 x 35 |
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Mar 14 2013, 07:59 AM
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Junior Member
146 posts Joined: Mar 2012
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13/3/13
BB Deadlift 1 x 8 x 40 kg 3 x 5 x 65 kg BB Pendlay row 1 x 10 x 20 kg 5 x 8 x 25 kg Ab crunch 2 x 35 Plank 2 x 1 min DB Standing bicep curl 2 x 10 x 10 kg |
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Mar 15 2013, 09:07 AM
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Junior Member
146 posts Joined: Mar 2012
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15/3/13
BB Floor press 1 x 10 x 25 kg 5 x 6 x 35 kg DB Front raise 4 x 10 x 8 kg DB Floor press 4 x 10 x 10 kg DB Lateral raise 4 x 10 x 15 lb DB Fly 3 x 10 x 8 kg 1 x 7 x 8 kg Ab crunch 2 x 35 Plank 2 x 1 min |
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Mar 18 2013, 11:06 PM
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Junior Member
146 posts Joined: Mar 2012
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18/3/13
BB Standing military press 3 x 10 x 10 kg DB Triceps kickback 1 x 12 x 10 kg 3 x 10 x 13 kg DB Overhead triceps extension 3 x 10 x 13 kg DB Seated military press 4 x 10 x 5 kg Leg raise 2 x 15 Plank 2 x 1 min Ab crunch 2 x 35 Chin up 1 x 7 |
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Mar 21 2013, 07:34 AM
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Junior Member
146 posts Joined: Mar 2012
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20/3/13
BB Deadlift 1 x 5 x 40 kg 1 x 5 x 60 kg 2 x 5 x 68 kg 1 x 5 x 60 kg BB Pendlay row 1 x 12 x 20 kg 4 x 8 x 30 kg Chin up 1 x 6 Ab crunch 2 x 35 Plank 2 x 1 min |
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Mar 22 2013, 11:36 PM
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Junior Member
146 posts Joined: Mar 2012
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22/3/13
BB Floor press 1 x 15 x 20 kg 4 x 5 x 38 kg DB Front raise 5 x 8 x 8 kg DB Floor press 5 x 12 x 10 kg DB Lateral raise 4 x 8 x 8 kg DB Fly 3 x 8 x 8 kg Ab crunch 2 x 35 Plank 2 x 70 secs |
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Mar 25 2013, 09:52 PM
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Junior Member
146 posts Joined: Mar 2012
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25/3/13
Chin up 1 x 8 DB Lunges 3 x 8 x 8 kg DB Standing calf raise 4 x 15 x 13 kg DB Standing bicep curl 3 x 10 x 10 kg 3 x 5 x 13 kg BB Hack squat 3 x 10 x 25 kg Ab crunch 2 x 35 Leg raise 2 x 20 Plank 2 x 80 secs |
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Mar 27 2013, 09:56 PM
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Junior Member
146 posts Joined: Mar 2012
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27/3/13
Pull up 1 x 5 DB Overhead triceps extension 1 x 12 x 10 kg 4 x 10 x 13 kg BB Standing military press 3 x 10 x 10 kg 5 x 5 x 13 kg DB Triceps kickback 3 x 12 x 13 kg DB Seated military press 3 x 10 x 5 kg DB Row 3 x 12 x 5 kg Ab crunch 2 x 35 Leg raise 2 x 20 Plank 2 x 80 secs |
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Mar 31 2013, 09:32 PM
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Junior Member
146 posts Joined: Mar 2012
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31/3/13
Pull up 2 x 6 Chin up 2 x 6 BB Deadlift 1 x 5 x 40 kg 2 x 5 x 65 kg 2 x 5 x 68 kg BB Pendlay row 3 x 8 x 30 kg DB Pendlay row 5 x 10 x 8 kg Ab crunch 2 x 35 Plank 2 x 80 secs |
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