New year first log

Discussion in 'Training Logs' started by fbmmofo, Jan 8, 2013.

  1. fbmmofo

    fbmmofo Blue Belt

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    Agile 8

    Bench
    1x5 85kg
    1x4 102kg
    1x3 120kg
    4x3 130kg

    Squat pause doing down
    1x3 120kg
    1x3 145kg
    4x3 170kg

    Board press
    1x3 102kg
    1x3 120kg
    2x3 137kg
    3x2 145kg

    Flys
    4x8 17kg

    RDL
    4x8 80kg
     
  2. fbmmofo

    fbmmofo Blue Belt

    Joined:
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    Agile 8

    Deficit dead
    1x3 132kg
    4x2 160kg

    Incline bench
    1x3 100kg
    4x3 105kg

    Deadlift off blocks
    1x3 147kg
    1x3 172kg
    2x3 200kg
    3x2 227kg

    Dips
    5x4 bw +35kg

    Safety squat bar squats
    1x5 100kg
    4x5 110kg

    RDL
    4x8 80kg
     
  3. fbmmofo

    fbmmofo Blue Belt

    Joined:
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    Agile 8

    Double pause bench
    1x3 85kg
    1x3 102kg
    5x3 120kg

    Paused dead ( below knee)
    1x3 132kg
    1x3 160kg
    1x3 187kg
    5x2 200kg

    Overhead press
    5x6 75kg

    Safety bar squats
    5x6 110kg

    Ab wheel
    4x8
     
  4. fbmmofo

    fbmmofo Blue Belt

    Joined:
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    Agile 8

    Front squat
    1x4 72g
    1x4 97kg
    4x4 120kg

    Board press
    1x3 102kg
    1x3 120kg
    1x3 137kg
    2x2 145kg
    3x1 155kg

    Dips
    5x6 bw +30kg

    Pendley row
    4x8 100kg

    good mornings
    5x5 75kg
     
  5. fbmmofo

    fbmmofo Blue Belt

    Joined:
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    Agile 8

    Front squat
    1x4 97kg
    1x4 120kg
    3x3 132kg

    Bench
    1x5 85kg
    1x4 102kg
    1x3 120kg
    2x2 137kg
    2x1 145kg
    2x2 137kg

    Squat- pause going down
    1x3 120kg
    1x3 145kg
    1x3 170kg
    4x2 182kg

    Pendley row
    5x6 110kg

    Seated good morning
    4x5 85kg
     
  6. fbmmofo

    fbmmofo Blue Belt

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    Agile 8

    Deadlift ( paused at knee)
    1x3 132kg
    1x3 160kg
    1x3 187kg
    4x2 200kg

    Bench
    1x5 85kg
    1x5 102kg
    1x3 120kg
    1x7 120kg
    1x4 120kg
    1x8 120kg
    1x2 120kg
    1x6 120kg

    Deadlift (off blocks)
    1x4 160kg
    1x4 187kg
    4x4 212kg

    Flys
    4x6 17kg

    Ab wheel
    3x10
     
  7. fbmmofo

    fbmmofo Blue Belt

    Joined:
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    Agile 8

    Board press
    1x3 95kg
    1x3 112kg
    1x3 130kg
    2x2 145kg
    3x1 155kg

    Squat
    1x5 120kg
    1x4 145kg
    1x3 170kg
    5x2 192kg

    Double pause bench
    1x4 85kg
    1x4 102kg
    4x4 112kg

    Pendley row
    4x8 105kg

    Seated good mornings
    4x8 90kg
     
  8. fbmmofo

    fbmmofo Blue Belt

    Joined:
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    Agile 8

    Pause above knee dead
    1x3 132kg
    1x3 160kg
    1x3 187kg
    4x2 200kg

    Medium grip bench
    1x4 85kg
    1x4 102kg
    4x4 112kg

    Double pause dead
    1x3 132kg
    1x3 160kg
    1x3 187kg
    4x2 200kg

    Skull crushers
    5x6 35kf

    Rdl
    4x8 90kg
     
  9. fbmmofo

    fbmmofo Blue Belt

    Joined:
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    860
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    268
    Agile 8
    Deficit dead
    1x3 132kg
    1x3 160kg
    4x2 187kg

    Board press
    1x3 102kg
    1x3 120kg
    1x3 137kg
    1x3 145kg
    2x2 155kg
    2x1 162kg

    Deadlift from blocks below knee
    1x3 160kg
    1x3 187kg
    2x3 212kg
    2x2 240kg
    2x1 252kg

    Flys
    4x8 17kg

    French press
    5x6 30kg
     
  10. fbmmofo

    fbmmofo Blue Belt

    Joined:
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    268
    Agile 8
    Pause deadlift below knee
    1x3 132kg
    1x3 160kg
    1x3 187kg
    2x2 200kg
    3x1 212kg

    Bench
    1x6 85kg
    1x6 102kg
    4x6 112kg

    Double pause deadlift
    1x3 132kg
    1x3 160kg
    1x3 187kg
    4x2 200kg

    Safety bar squats
    5x5 115kg

    Rdl
    4x8 95kg
     
  11. fbmmofo

    fbmmofo Blue Belt

    Joined:
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    Messages:
    860
    Likes Received:
    268
    Agile 8
    Deficit deads
    1x3 132kg
    1x3 160kg
    4x2 187kg
    Double pause bench
    1x3 85kg
    1x3 102kg
    1x3 120kg
    4x2 130kg
    Deadlift off blocks
    1x3 160kg
    1x3 187kg
    2x3 212kg
    3x3 227kg
    Pendley row
    5x6 110kg
    Dips
    5x5 bw +30kg
    Good mornings
    5x5 85kg
     
  12. fbmmofo

    fbmmofo Blue Belt

    Joined:
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    Messages:
    860
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    268
    Agile 8
    Bench
    1x5 95kg
    1x4 112kg
    1x3 130kg
    4x2 145kg

    Squat
    1x5 120kg
    1x4 145kg
    1x3 170kg
    4x2 192kg

    Bench
    2x4 85kg
    4x4 120kg

    Flys
    5x6 17kg plus db handle

    Ab roll out
    3x10
     
  13. fbmmofo

    fbmmofo Blue Belt

    Joined:
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    Messages:
    860
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    268
    Agile 8
    Deadlift off blocks
    1x3 160kg
    1x3 187kg
    2x3 212kg
    4x3 227kg

    Incline shoulder press
    1x3 80kg
    4x3 85kg

    Over head press
    1x6 65kg
    4x6 70kg

    Pendley row
    4x6 110kg

    Rdl
    4x8 90kg
     
  14. fbmmofo

    fbmmofo Blue Belt

    Joined:
    Apr 4, 2012
    Messages:
    860
    Likes Received:
    268
    Agile 8
    Bench
    1x5 85kg
    1x4 102kg
    1x3 120kg
    4x2 137kg

    Squat
    1x5 120kg
    1x4 145kg
    1x3 170kg
    4x1 192kg

    Double pause bench
    1x3 85kg
    1x3 102kg
    1x3 120kg
    4x2 130kg

    Flys
    5x8 17kg

    Good morning
    5x5 90kg
     

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