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My Workout Journal

Peterkay

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Get Shredded!
Bodyweight Workout

Saturday 13 March

Chin Ups:
3 x 6 x Bw
Chest Dip:
3 x 6 x Bw
Bulgarian Split Squat:
3 x 10/leg x Bw
EZ Bar Skull Crusher:
1 x 12 x 15 kg
3 x 10 x 20 kg
Banded Push Down:
1 x 30 x Light tube band

:lifter:
 

Peterkay

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Full Body Workout

Tuesday 16 March

Barbell Back Squat:
1 x 8 x 50 kg;
1 x 6 x 60 kg;
1 x 5 x 70 kg
RDL:
1 x 10 x 30 kg;
1 x 8 x 40 kg;
1 x 8 x 50 kg
Dumbbell Incline Bench Press:
1 x 10 x 11.5 kg/Db
1 x 10 x 16.5 kg/Db
1 x 10 x 21.5 kg/Db
Single Arm Db Row:
1 x 10 x 16.5 kg Db
1 x 10 x 21.5 kg Db
1 x 8 x 23.5 kg Db
Incline Alternating Db Curl:
1 x 12 x 5 kg/Db
1 x 10 x 11.5 kg/Db
1 x 8 x 13.5 kg/Db
Ab Rotisserie:
Plank x 30 sec
Left Side Plank x 20 sec
Crunch x 10
Right Side Plank x 20 sec
Plank x 30 sec

:lifter:
 

Peterkay

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Full Body Workout

Thursday 18 March

Barbell Bench Press:
1 x 10 x 30 kg;
1 x 5 x 50 kg;
3 x 5 x 60 kg
Barbell BO Row:
1 x 10 x 30 kg;
1 x 8 x 40 kg;
3 x 5 x 50 kg
Seated Arnold Press:
1 x 12 x 5 kg/Db;
1 x 10 x 11,5 kg/Db;
3 x 8 x 15,5 kg/Db
Banded Face Pull:
3 x 12 x Medium Band Doubled
Incline Db Triceps Extension:
1 x 12 x 5 kg/Db
3 x 10 x 8,5 kg/Db
Step Up:
3 x 10 x Bw (went light as my legs were still hurting from Back Squats)

:lifter:
 

Henny

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WOW this is amazing! I need to start getting into shape now! I am in my 20s lols
 
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