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Sunday 25th November 2012

Cable Curls (level 6) x 14+6+5 Reverse Cable Curls (5) x12 Seated Calf Raise 110kg x10 – Was supposed to do these on the Smith machine today, but the step is too rounded and my feet were slipping too...

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Tuesday 19th March 2013

Taught my Spin class today so followed it up with some hamstring and ab work: Leg Curl 40kg x20x20x20 (90s rest) 3 supersets of Ab Sling Knee Raises x10 and Windmills (Left & Right) 20kg x10

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Thursday 4th April 2013

Did a little 30 minute ab session with a member – 3 sets of 15 reps each, resting as long as it takes the other person to perform reps: 10kg Cable Twists, 16kg Seated KB Twists, 24kg KB Side Bends, Ab...

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Thursday 18th July 2013

Press 70kg x5x5x8, 60 secs rest then Seated DB Shoulder Press 20kg x16 Weighted Chins 27.75kg x6, 26.5kg x5 (superset with first two press sets) Weighted Dips 25.25kg x12x8x6x5 (60s) Deadlift 145kg x9...

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Thursday 25th July 2013

Ab Sling Straight Leg Raise to Bar x10x10x8(+ 2 swinging crappy ones) (60s rest) Cable Twist 15kg x10x10x10 (no rest between sides, 30s rest between sets) Dumbbell Windmills 22kg x10x10 (60s) Weighted...

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Sunday 29th June 2014

Deadlift Practice – Had a technique session with Paul today – Then did some bottom half deadlifts with a 3 second hold at knees – 100kg x5x5, 120kg x5x5, 140kg x5x5 followed by chin-ups and ab-sling...

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Thursday 25th July 2013

Ab Sling Straight Leg Raise to Bar x10x10x8(+ 2 swinging crappy ones) (60s rest) Cable Twist 15kg x10x10x10 (no rest between sides, 30s rest between sets) Dumbbell Windmills 22kg x10x10 (60s) Weighted...

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