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 Galant's Journal

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TSGalant
post Apr 7 2013, 02:58 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
7/4/13

Pull up
1 x 10

Chin up
1 x 10

DB Lateral raise
1 x 12 x 5 kg
5 x 8 x 8 kg

DB Row
3 x 10 x 8 kg

DB Fly
3 x 12 x 8 kg

DB Overhead triceps extension
3 x 12 x 13 kg

Ab crunch
2 x 35

Rope skipping
300x
TSGalant
post Apr 10 2013, 08:05 AM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
9/4/13

BB Deadlift
1 x 5 x 40 kg
1 x 5 x 65 kg
3 x 5 x 68 kg
1 x 5 x 60 kg

BB Pendlay row
3 x 10 x 30 kg
TSGalant
post Apr 22 2013, 10:05 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
22/4/13

Pull up
1 x 10

Chin up
1 x 10

BB Floor press
1 x 10 x 25 kg
5 x 6 x 38 kg

DB Front raise
4 x 12 x 8 kg

DB Floor press
3 x 12 x 10 kg

DB Lateral raise
3 x 12 x 8 kg
TSGalant
post May 12 2013, 10:54 AM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
11/5/13

BB Floor press
1 x 12 x 25 kg
3 x 6 x 35 kg
3 x 6 x 38 kg

DB Lateral raise
3 x 12 x 8 kg

DB Floor press
3 x 12 x 10 kg

DB Front raise
3 x 12 x 8 kg

DB Fly
3 x 10 x 10 kg

Ab crunch
2 x 35
TSGalant
post May 20 2013, 11:20 AM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
19/5/13

Pull up
1 x 10

Chin up
1 x 10

BB Deadlift
1 x 5 x 40 kg
4 x 5 x 65 kg

DB Overhead triceps extension
1 x 12 x 10 kg
5 x 8 x 15 kg

Ab crunch
2 x 35
TSGalant
post May 22 2013, 08:08 AM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
21/5/13

BB Floor press
1 x 12 x 25 kg
4 x 6 x 38 kg
1 x 4 x 35 kg

BB Standing military press
2 x 8 x 13 kg
3 x 5 x 13 kg

DB Front raise
4 x 8 x 8 kg

Ab crunch
2 x 35
TSGalant
post May 22 2013, 10:39 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
22/5/13

Chin up
1 x 10

Pull up
4 x 5

DB Lateral raise
4 x 10 x 8 kg

BB Pendlay row
5 x 8 x 30 kg

DB Triceps kickback
1 x 12 x 10 kg
TSGalant
post May 26 2013, 10:39 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
26/5/13

Pull up
5 x 5

BB Floor press
1 x 6 x 30 kg
1 x 5 x 40 kg
2 x 6 x 38 kg
2 x 6 x 35 kg

DB Front raise
5 x 10 x 8 kg

DB Fly
2 x 10 x 10 kg
3 x 10 x 8 kg

DB Lateral raise
3 x 8 x 8 kg

Ab crunch
2 x 35

Chin up
1 x 10
TSGalant
post May 28 2013, 07:55 AM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
27/5/13

Push up
5 x 10

DB Lunges
3 x 10 x 8 kg

DB Standing alternate bicep curl
3 x 8 x 10 kg

BB Hack squat
3 x 8 x 30 kg

Ab crunch
1 x 35

Plank
1 x 60 secs
TSGalant
post Jun 1 2013, 01:37 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
31/5/13

Chin up
2 x 10

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

DB Overhead triceps extension
1 x 12 x 10 kg
5 x 8 x 15 kg

Plank
1 x 80 secs
TSGalant
post Jun 3 2013, 11:58 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
3/6/13

Chin up
1 x 10

DB Floor press
1 x 12 x 10 kg
5 x 8 x 13 kg

DB Lateral raise
4 x 10 x 8 kg

DB Fly
3 x 10 x 10 kg

DB Front raise
3 x 10 x 8 kg

Plank
2 x 80 secs
TSGalant
post Jun 25 2013, 12:00 AM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
24/6/13

DB Floor press
3 x 12 x 10 kg
2 x 8 x 13 kg

DB Front raise
6 x 10 x 8 kg

DB Fly
5 x 12 x 8 kg

DB Lateral raise
2 x 10 x 8 kg
3 x 12 x 15 lb

Push up
3 x 12

Plank
2 x 80 secs

Chin up
2 x 5
TSGalant
post Jul 4 2013, 07:37 AM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
3/7/13

DB Floor press
4 x 12 x 10 kg
2 x 8 x 13 kg

DB Lateral raise
3 x 15 x 5 kg

DB Overhead triceps extension
1 x 15 x 10 kg
2 x 10 x 13 kg
TSGalant
post Jul 9 2013, 10:33 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
7/7/13

BB Deadlift
1 x 5 x 40 kg
6 x 5 x 65 kg

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

DB Row
3 x 10 x 5 kg
TSGalant
post Jul 10 2013, 08:19 AM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
9/7/13

Pull up
2 x 6

Chin up
2 x 8

DB Lunges
1 x 10 x 5 kg
3 x 8 x 8 kg

DB Front raise
3 x 10 x 5 kg

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

DB Triceps kickback
2 x 15 x 15 lbs

Push up
1 x 15

Plank
1 x 80
TSGalant
post Jul 10 2013, 11:46 PM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
10/7/13

Chin up
1 x 8

DB Standing biceps curl
3 x 10 x 10 kg

DB Squat
3 x 12 x 10 kg

DB Triceps kickback
3 x 12 x 10 kg

Plank
2 x 60 secs

Push up
2 x 15
TSGalant
post Jul 12 2013, 07:41 AM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
11/7/13

Pull up
3 x 6

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

DB Lateral raise
2 x 12 x 5 kg

Plank
1 x 80 secs

Push up
1 x 15
TSGalant
post Jul 16 2013, 10:33 AM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
15/7/13

Pull up
2 x 6

Chin up
2 x 8

DB Lateral raise
4 x 12 x 5 kg

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

DB Squat
3 x 12 x 10 kg

Plank
1 x 80 secs
TSGalant
post Aug 14 2013, 10:44 AM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
13/8/13

Pull up
2 x 5

Chin up
2 x 8

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

DB Squat
3 x 12 x 10 kg

DB Lateral raise
3 x 10 x 5 kg

DB Front raise
2 x 10 x 15 lb

Plank
1 x 80 secs
TSGalant
post Aug 21 2013, 11:17 AM

Getting Started
**
Junior Member
146 posts

Joined: Mar 2012
20/8/13

Pull up
2 x 6

DB Floor press
3 x 12 x 10 kg

DB Squat
3 x 12 x 10 kg

DB Overhead triceps extension
3 x 12 x 10 kg

DB Front raise
3 x 12 x 15 lb

Plank
1 x 80 secs
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