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  1. #176
    Seeking Alternatives 0606196t's Avatar
    • Join Date
      Mar 2011
    • Posts
      2,954
    • Years Exp
      5-10 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 10 Week 4 Day 2

    Warm up

    BW x 6/6/6 x pull ups and dips

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1, 75kg x 1, 80kg x 1, 90kg x 1, 95kg x 1, 100kg x 1/1/1/1/1
    With chin ups

    BW x 5/3/3/3/3/3/2/1/1/1/1/1/1/1/1/1/1/1/1

    Shoulder press machine

    60kg x 10/10/10

    With bentover row

    60kg x 10/10/10

  2. #177
    Seeking Alternatives 0606196t's Avatar
    • Join Date
      Mar 2011
    • Posts
      2,954
    • Years Exp
      5-10 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 10 Week 4 Day 3

    Warm up

    16kg

    3 x 10 x swings and 10 x squats

    Deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1, 130kg x 1, 140kg x 1, 150kg x 1, 160kg x 1, 170kg x 1, 180kg x 1/1/1/1/1, 150kg x 10

    Zombie squat

    bar x 5, 50kg x 3, 60kg x3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3

    Hanging knee raise

    BW x 10/10/10

    Short and sweet, 1 more update to go!

  3. #178
    Seeking Alternatives 0606196t's Avatar
    • Join Date
      Mar 2011
    • Posts
      2,954
    • Years Exp
      5-10 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 10 Week 4 Day 4

    Warm up

    BW x 6/6/6 x pull ups and dips

    Db clean and press

    16kg x 3/side, 20gk x 3/side

    24kg x 5/5/5/5/5/5/side

    with db row

    16kg x 3/side, 20kg x 3/side

    24kg x 10/10/10/side

    Dips

    BW x 10/10/10/10

    Chins

    BW x 7/6/6

    For completeness

  4. #179
    Just joined M&S Kimbery's Avatar
    • Join Date
      Apr 2018
    • Posts
      7
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Female
    • Reputation
      10
    • Rep Power
      0

    Default

    Deficit pendlay row

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 2, 72.5kg x 5/5/5/5/5

    Seated db press

    2x14kg x 5, 2x18kg x 3, 2x22kg x 10/10/10

    Standing cable row

    50kg x 20/10

    Face pull

    27kg x 10

    Cable triceps push down

    32kg x 20

    Hammer curl variations

    12kg x 10/side

  5. #180
    Just joined M&S
    • Join Date
      Oct 2018
    • Posts
      8
    • Years Exp
      10-20 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Reputation
      10
    • Rep Power
      0

    Default

    Pretty good lifts man

 

 

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