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Old 05-03-16, 20:03   #221
Teddie
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Join Date: Jan 2010
Location: Busting out off MTTs
Posts: 3,051
Deadlifts:
10x95x3

Bicep curl
1x10x12
2x15x12

Glute curl
3x50x10

2x30x12 lower it with one leg

One leg glute curl:
1x20x1

Abs
1x55x8
2x45x10

Side bends
1x20x10
2x20x16

Decline crunches
1x8
1x5x8
1x10x8

Hyperextension
3x10x10
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Old 10-03-16, 15:18   #222
Teddie
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Tuesday 8th March 2016:


Sumo Deadlift:
6x60x3
5x70x3

First time doing them so will take it slow.

Good mornings:
1x20x8
1x30x5

2x40x8

Bicep curl
3x15x12

GLute curl:
3x60x8
1x40x10
1x30x12 lower it seperately with each leg
1x20x12 single leg

Seated Row:
1x50x6
1x60x6
1x70x6

2x40x10

abs machine:
1x55x6
2x60x6

Glute ham raise
2x8

Terrible at these.

Decline abs:
1x8
1x5x8
1x8

Hyperextension:
4x5x10

Pull-up hangs 30 secs x3

2,000m row 9:41

Last edited by Teddie; 10-03-16 at 15:22.
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Old 10-03-16, 15:22   #223
Teddie
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Join Date: Jan 2010
Location: Busting out off MTTs
Posts: 3,051
Sumo Deadlift:
3x60x4
2x70x3
3x80x2
2x90x2
1x90x4

Dumbell stiff legged deadlift
3x15x8

DB shoulder press
3x10x10

A big struggle. Shoulders lost a lot of strength.

DB Rows:
2x20x8

Glute curl:
3x70x8

1x30x8 single leg

Abs machine
2x60x6

Glute Ham raise
2x8

Lateral raise
2x7.5x8

Decline abs
1x8

2,000m row 10:05 Just concentrated on maintaining a certain time over the full thing.
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Old 11-03-16, 21:05   #224
Teddie
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Haven't had major issues with the arm/shoulder work in the last few sessions so feel it's time to get back into the swing of things a bit. New 3 day routine, I'll give this a go for 4 weeks and then look at getting the squat going again if everything holds up.

Day 1:
Shoulder Press 3 sets and 6 reps at about 80%
1 arm side lateral raise 3 sets with 4-6 reps
Rear lateral raise 3x8
Face pulls 3x8
Ab machine 3x8
Glute ham raise 2x8
Hyperextension 2x10
Decline abs 3x8

Day 2:
Sumo Deadlift 3x6 65%
RDL 3x8
Dumbell row 3x6
Lat Pulldown 3x6
Ab machine 3x8
Glute ham raise 2x8
Hyperextension 2x10
Decline abs 3x8

Day 3:
Bench 3x6 at 80%
Incline Bench 3x6
Incline DB press 3x6
Dips/push-ups 3x5
Ab machine 3x8
Glute ham raise 2x8
Hyperextension 2x10
Decline abs 3x8


It says 80% but for the first week it will probably be a bit lower just to ease the shoulder back into it. I'm still learning the sumo so will go light enough with that for awhile. Want to really focus on core/stability as well.
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