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Strength gains 2016

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Re: Strength gains 2016

Post by CCTommy on Thu Jun 09, 2016 10:29 am

9 june

knee-raises on rings 2x12
leg-raises 2x12

full bridge 4set

calf-raises from platform bw 1x50, +20kg 1x20, 1x25
calf-raises from floor +44kg 1x40, 1x30
calf-raises one legged, 1x10 each
calf jump 1x60sec

hespu 1x10, 2x6, 1x7
side-raises 12 kg 2x15
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Re: Strength gains 2016

Post by CCTommy on Mon Jun 13, 2016 11:35 am


13 june

dips +20kg 1x5, +40kg 4x2
ring pushups 1x12, +15kg 3x6 PB
tricep extension with dumbells 12kg 3x12
tricep extension with rings 2x6

leg raises 4x10
calf raises 4x40,
calf jumps 1x70sec


have lost some strenght in dips :S
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Re: Strength gains 2016

Post by CCTommy on Tue Jun 14, 2016 10:36 am

14 june

pullups 1x13, 1x10, 2x8
bw rows with rings 3x12
hammer grip dumbell curl 17kg 2x8
koncentraion curl, R: 12kg 1x12 L: 12kg 1x12
ring curl 2x10

wrist curl, R: 20kg 1x22, 1x16, 1x12, 1x10 L: 20kg 1x22, 1x16, 1x12, 1x10
reversed wrist curl with band, R: 2x25, 1x20 L: 2x25, 1x20

pistol squat, L: 1,1,2,1 R: 1,1,2,1 my balance sucks
assisted pistol squat, L: 2x10, R: 2x10,
bulgarian split squat, L: 2x15, R: 2x15,
raised hamstring bridge 2x20



bw: 91kg , lost a few kg :)
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Re: Strength gains 2016

Post by CCTommy on Thu Jun 16, 2016 10:37 am

16 june

hspu on pull-up bar (iron gym) 3,2,2,2
One arm shoulder press, R:30kg 3x5 L: 30kg 3x5
side-raises 12kg 4x15

kettlebell swings 20kg 3x25
full bridge 3set


presses felt good today
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Re: Strength gains 2016

Post by CCTommy on Mon Jun 20, 2016 1:15 pm

20 june

dips +20kg 1x12, +35kg 1x4, 2x3, +47kg 1x1
ring pushups +20kg 3x6,
tricep extension with rings 2x12, 1x8, 1x7

calf-raises from platform 3x50,
calf jumps 3x60sec

dip bar leg raises 4x8
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Re: Strength gains 2016

Post by CCTommy on Tue Jun 21, 2016 10:56 am


21 june

pullups 5x8
one arm dumbell row, R: 32kg 2x12, L: 32kg 2x12,
barbell curl 38kg 1x12, 43kg 3x6, 38kg 2x8
standing barbell wrist curl 38kg 1x16, 2x15,
reversed wrist curl with band , R: 2x30, L: 2x30,

ab wheel rolls 1x10, 1x15,
full bridge 4set
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Re: Strength gains 2016

Post by CCTommy on Wed Jun 22, 2016 12:29 pm

22 june

hespu 1x11, 1x8,
hspu 1x1
one arm shoulder press, R:32kg 1x5 pb, 2x4, L: 32kg 1x5 pb, 2x4
side raises with resistance band 2x20

barbell back squat, 56kg 2x15, 1x20
bulgarian split squat, R: 34kg 2x6, L: 34kg 2x6,
sissy squat 2x10
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Re: Strength gains 2016

Post by CCTommy on Mon Jun 27, 2016 10:44 am


27 june

Diamond pushups 3x20 (hold my hands closer then regular diamonds)
Ring dips 3x9
Standing overhead barbell tricep extension 26kg 1x20, 34kg 1x16, 39kg 1x11
Single-Arm Dumbbell Overhead Extension R: 12kg 1x13 L: 12kg 1x13

calf jumps 1x60sec
one leg calf jumps, R:2x30sec L: 2x30sec
calf raises from platform 4x30

Dip bar knee raises 2x15
Dip bar leg raises 2x10
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Re: Strength gains 2016

Post by CCTommy on Tue Jun 28, 2016 9:55 am

28 june

pullups bw 2x12, 1x9 (did deadhangs after every set, a tip from athlean x )
close grip pullups 2x6
bw rows with rings 1x8, 3x12
dumbell bicep curl 17kg 1x10, 1x8, 2x6,
dumbell wrist curl 17kg 3x15
reversed barbell curl 18kg 3x12

straight bridge 3x60sec
full bridge 1x45sec, 1x40sec, 1x35sec
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Re: Strength gains 2016

Post by CCTommy on Wed Jun 29, 2016 10:13 am

29 june

bulgarian split squat, R: +10kg 1x15, +24kg 2x12, L:+10kg 1x15, +24kg 2x12,
assisted pistol squat, R: 3x3, L: 3x6,
jump squat 1x15, +10kg 1x15
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Re: Strength gains 2016

Post by CCTommy on Thu Jun 30, 2016 9:48 am

30 june

hespu 1x9, 1x10, 1x7
side raises 12kg 1x12, 15kg 3x12, 1x15
shrugs with dumbells 22kg 2x20
rear delt flys with band 1x20, 2x25,
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Re: Strength gains 2016

Post by CCTommy on Tue Jul 05, 2016 11:12 am


5 july

Dips +12kg 1x5, +32kg 1x3, +50kg 1x1, 67kg 1x0, +50kg 1x2, +42kg 1x3
Ring dips +12kg 1x6,
One arm pushup: R:2 L:2
oa dumbell tri extension oh, R:15kg 1x7,1x6, +12kg 1x13, 2x10, L:15kg 1x7,1x6, +12kg 1x13, 2x10,
calf raises (on platform) 1x50
farmers walk on toes +10kg 1x60sec, bw 1x
Donkey calf raises 1x30, one leg R: 1x15 L: 1x15
single leg hops, R:1x30sec L:1x30sec

Did some abs for about 7 min in a row using an abs app, long time since i felt that much burn in my abs.

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Re: Strength gains 2016

Post by CCTommy on Wed Jul 06, 2016 12:11 pm

6 july

pullups 1x13, 1x9, 1x6 deadhang after every set
bw row with rings 2x12
full bridge 3x30sec
kb swings 20kg 3x25

hammer grip dumbell curls, 15kg 2x15
ring curls 2x12

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Re: Strength gains 2016

Post by CCTommy on Thu Jul 07, 2016 10:28 am


7 july

hespu 1x11,1x10
one arm shoulder press, R: 30kg 2x5, L:30kg 2x5,
side raises 12kg 2x15

squat with dumbells 2x25kg 3x15
lungs +24kg 2x10 each leg
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Re: Strength gains 2016

Post by CCTommy on Tue Jul 26, 2016 9:06 am


26 july

chins 1x10,1x9,1x8
Ring curls 2x12

dips with knee-raises 1x10
dips +20kg 1x8, 1x7
assisted one arm pushup , R: 2x6, 2x6,

back from vacation
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Re: Strength gains 2016

Post by CCTommy on Wed Jul 27, 2016 11:03 am

27 july

plank 1x3 min
Dip bar leg-raises 3x10

supermans 2x15
full bridge 2x30sec
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Re: Strength gains 2016

Post by CCTommy on Mon Aug 01, 2016 10:39 am

1 august

assisted one arm pushup, L: 1x12, 1x10 R: 1x12,10
dips +20kg 1x6,1x7
over head one arm tricep extension , R: 12kg 1x15, 1x9 L: 12kg 1x15, 1x9

Dip bar leg-raises 3x12
full bridge 3 set
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Re: Strength gains 2016

Post by CCTommy on Wed Aug 03, 2016 11:06 am



3 august
chins +12kg 3x5
bw row with rings 2x15 PB
barbell curl 46kg 2x5

COC #1, R:1x5 L:1x5
twin towel hang 1x37sec PB, 1x32sec, 1x20sec
barbell wrist curl 46kg 1x10, 2x9
reversed barbell curl 28kg 3x7
pinch grip 2set
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Re: Strength gains 2016

Post by CCTommy on Thu Aug 04, 2016 10:11 am

4 august

pistol squat, R:2,2,2,2 L:2,2,2,2
bulgarian split squat, R:2x20, L: 2x20,
kb swings 20kg 3x20,

hespu (nose to floor) 3set
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Re: Strength gains 2016

Post by CCTommy on Thu Aug 04, 2016 3:47 pm

4 august

pistol squat, R:2,2,2,2 L:2,2,2,2
bulgarian split squat, R:2x20, L: 2x20,
kb swings 20kg 3x20,

hespu (nose to floor) 3set

thinking of getting a 32kg bell
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Re: Strength gains 2016

Post by CCTommy on Tue Aug 09, 2016 9:20 am

9 augusti

dips +20kg 2x9, 1x5
feet elevated assisted one arm pushup, R:2x6, 1x5 L:2x6, 1x5
over head one arm tricep extension, R:12kg 1x15, 1x11 L:12kg 1x15, 1x11
dip bar leg raises 3x12
full bridge 3set
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Re: Strength gains 2016

Post by CCTommy on Wed Aug 10, 2016 10:22 am

10 augusti

chins +20kg x 1, +30kg x 1,1,1
pullups 1x10, 1x7, 1x6,
bw row with rings 2x16

barbell curl 51kg 1x3, 1x2, 46kg 1x4
twin towel hang 2set
barbell wrist curl 46kg 1x13 pb, 2x9,
pinch grip with 2x5kg plates, R: 1x40sec, L:1x40sec

have trained grip more seriously latley, its fun :)
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Re: Strength gains 2016

Post by CCTommy on Thu Aug 11, 2016 10:43 am

11 augusti

bss = bulgarian split squat, +24kg, R:3x12, L: 3x12,
close squat 2x20,
shrimp squat (beginner variation ) R:2x5 L:2x5,
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Re: Strength gains 2016

Post by CCTommy on Sat Aug 13, 2016 10:39 am


13 augusti

standing one arm overhead dumbell press, R: 32kg 1x6,1x5,2x4, L: 32kg 1x6, 1x5,2x4,
dumbell side lateral raise 12kg 15kg 3x10, 1x12
dumbell rear delt side raises 15kg 2x10, 2x12
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Re: Strength gains 2016

Post by CCTommy on Mon Aug 15, 2016 4:38 pm

15 augusti

bench press , up to 110kg x1
ring dips 3x8
barbell curl 40kg 1x8 with fat grip, 40kg 1x6 with grip4orce
assisted one arm pushup 2x8
one arm over head tricep extension 10kg 2x12
2" vertical bar lift, 1x50kg , 1x60kg
farmers walk 1x80kg, 1x110kg, 1x150kg, 1x170kg

and then some pullups and other stuff :)
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Re: Strength gains 2016

Post by Brahma Bill on Mon Aug 15, 2016 6:19 pm

170 Kg farmers walk is pretty awesome. I'm assuming that's 85kg in each hand. How far did you carry it?
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Re: Strength gains 2016

Post by CCTommy on Mon Aug 15, 2016 6:22 pm

Brahma Bill wrote:170 Kg farmers walk is pretty awesome. I'm assuming that's 85kg in each hand. How far did you carry it?

We used a trap bar, 170kg was to heavy only walked about 5 meter. 150kg about 20-30meter if i would guess :)
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Re: Strength gains 2016

Post by Dave on Fri Aug 19, 2016 8:49 pm

175 kg farmer's walk!?!?!?
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Re: Strength gains 2016

Post by Brahma Bill on Sat Aug 20, 2016 8:15 am

Did your arms float up when you set it down? :D
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Re: Strength gains 2016

Post by CCTommy on Mon Aug 22, 2016 11:27 am

22 augusti


COC 1# R:6,8,9   L:6,5,5
Kettlebell pinch grip with 14kg 3x20 sec each hand
deadhang 2x60sec pb i think
reversed wrist curl with 4kg kettlebell, R:3x15   L:3x15

ab wheel rolls 2x15
plank (elbows in line with ears) 3x30sec

on the kb pinch grip i used a 4kg bell and attached 2x5kg plates with a chain


Last edited by CCTommy on Mon Aug 22, 2016 11:30 am; edited 1 time in total
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Re: Strength gains 2016

Post by CCTommy on Mon Aug 22, 2016 11:29 am

Brahma Bill wrote:Did your arms float up when you set it down? :D

they sure did hehe
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Re: Strength gains 2016

Post by CCTommy on Mon Aug 22, 2016 11:30 am

Dave wrote:175 kg farmer's walk!?!?!?

it was heavy enough just picking the weight up :o
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Re: Strength gains 2016

Post by CCTommy on Thu Aug 25, 2016 9:45 am

25 augusti

dips +20kg 1x6, +40kg 1x2, 30kg 2x5,
pullups 1x10, 1x8, 3x5

i aloso did curls, tricepsextension bw rows, side-raises, calf raises, and some other stuff
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Re: Strength gains 2016

Post by CCTommy on Mon Aug 29, 2016 11:59 am


29 augusti

COC 1# R: 1x11, 1x8, 1x9 L: 1x6,1x5,1x4
Kettlebell pinch grip with 16,5kg R: 1x30sec, 1x12, L: 1x30sec, 1x7sec
deadhang 1x72sec PB, 1x60sec
one arm wrist curl, R:17kg 1x20,1x18, L:1x20,1x18
one arm reversed wrist curl, R:4kg 2x30, L:2x30,

4sets of neck training
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Re: Strength gains 2016

Post by CCTommy on Wed Aug 31, 2016 11:42 am

31 augusti

pullups 3x8
dumbell row , R:35kg 3x12, L:35kg 3x12,
kb swing 20kg 3x20,
full bridge 2set

alternated dumbell curl 18kg 2x9
koncentraion curl , R:12kg 2x12 L: 12kg 2x12
ring curls 2x12

nice workout

yesterday i did shoulders/triceps and grip
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Re: Strength gains 2016

Post by CCTommy on Thu Sep 01, 2016 10:10 am

1 september

Dips +30kg 3x6
one arm dumbell bench press , 22kg 1x15, 30kg 1x11,1x10, L:22kg 1x15, 30kg 2x11
pushups with feet elevated +30kg 1x7, 1x5
dumbell fly 21kg 2x12

assisted pistol squat, R:3x6, L:3x6,
dumbell front squat 41kg 2x12,


first time doing one arm dumbell bench, liked that exercise, feels a lot in the core to.
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Re: Strength gains 2016

Post by CCTommy on Sun Sep 04, 2016 11:54 am

4 september

One arm overhead dumbell press , R:32kg 1x6,2x5 L:32kg 1x6,2x5
hespu 2x4
lateral side raises 12kg 2x20, 1x15
shrugs 2x25kg dumbells 3x20,

lying dumbell tricepextension 12kg 1x15, 15kg 1x8,3x6,
feet elevated diamond pushups 2x12
kick backs, 7kg 2x12
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Re: Strength gains 2016

Post by CCTommy on Mon Sep 05, 2016 10:16 am

5 september

COC1, R:12,6,11 L:6,5,5
wood block pinch grip, R:16kg 2x15sec, L: 16kg 2x15sec
deadhang 1x93sec PB!
wrist curl, R: 22kg 1x10,27kg 2x5, L 22kg 1x10,27kg 2x5
reversed wrist curl, R: 7kg 2x20 L:7kg 2x20

neck extension 1x60
neck curl 1x60
sides 1x60

lying leg raises 2x20
L-sit 3x20sec

failed to close the COC 2, hope i will get it soon
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Re: Strength gains 2016

Post by CCTommy on Tue Sep 06, 2016 11:01 am

6 september

pullups bw 1x6, bw +10kg 3x5, bw 1x10
bw row with rings 1x12, 3x8,
kb swings 20kg 3x20
full bridge 2set

barbell curl 38kg 1x12, 46kg 2x5
hammer curl with dumbells 20kg 1x6,2x4,
one arm barbell curl, R: 11kg 1x12, 13kg 1x10,1x8 L:11kg 1x12, 13kg 1x10,1x8
ring curl 2x6

training has been more fun latley :zerk:
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Re: Strength gains 2016

Post by CCTommy on Wed Sep 07, 2016 4:48 pm

7 september

Dips +20kg 1x6, +30kg 1x6, +40kg 1x4, 2x3
ring pushups bw 1x12, +25kg 1x5, 1x4, bw 1x10
pushups with pushup handle +30kg 2x6

Getting my strength back on the dips
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Re: Strength gains 2016

Post by CCTommy on Thu Sep 08, 2016 10:36 am

8 september

barbell squat 80kg 1x10, 90kg 1x8, 100kg 2x5, 1x3
leg press 3 set
leg extension 105kg 3x10
leg curl 50kg 1x10, 59kg 2x7, 1x6
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Re: Strength gains 2016

Post by CCTommy on Mon Sep 12, 2016 10:36 am

12 september

hespu 1x7
hspu ( with pushups handles ) 4x1
standing one arm overhead press, R:32kg 1x5    L:32kg 1x5
dumbell lateral raises 15kg 3x15
dumbell rear delt raises 15kg 3x15
shrugs with dumbells 2x25kg 2x20, 1x25

Lying barbell Triceps Extension 28kg 1x15, 36kg 1x11,2x10
standing one arm triceps extension, R:15kg 1x9,2x6    L:15kg 1x9,2x6
bench dips 2x20, +10kg 1x20


Have lost a lot of strength in hspu, must gain it back : D
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Re: Strength gains 2016

Post by CCTommy on Tue Sep 13, 2016 10:03 am

13 september

wide pullups 4x5, 2x4
bw row with rings - feet elevated, 3x8, 1x6
kettlebell swing 20kg 3x20
full bridge 3set

alternated dumbell curl, 20kg 1x10, 1x8, 1x5, 1x6,
alternated dumbell hammer curl 20kg 3x5
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Re: Strength gains 2016

Post by CCTommy on Wed Sep 14, 2016 10:47 am

14 september

calf-raises - from floor, 40kg 1x30, 70kg 2x17,1x15,1x16,
seated calf-raises 30kg 1x40
one leg calf-raises - from platform, R:1x8 L:1x8
calf-raises - from floor 40kg 2x20

neck curl 1x30, +5kg 2x20, 1x25,
neck extension 1x40, with extra resistance 2x35, 1x30
sides 2x30
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Re: Strength gains 2016

Post by Brahma Bill on Wed Sep 14, 2016 9:26 pm

No calf jumps? Good to see the neck work.
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Re: Strength gains 2016

Post by CCTommy on Thu Sep 15, 2016 10:04 am

Brahma Bill wrote:No calf jumps? Good to see the neck work.

Not this time :) Thanks, ive recently started with neck and grip training, its fun.
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Re: Strength gains 2016

Post by CCTommy on Thu Sep 15, 2016 12:11 pm

15 september

dips +20kg 1x7, +40kg 1x4, 2x3
ring dips 1x10, 1x8, 1x7
dumbell chest press 30kg 2x15

pistol squat, L: 4,4,4,3 R:4,4,4,3
dumbbell lunges 24kg 1x8, 34kg 2x6,
raised hamstring bridge 1x15
single leg raised hamstring bridge 1x10
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Re: Strength gains 2016

Post by CCTommy on Sun Sep 18, 2016 11:33 am

18 september

COC 1#, R:13,9,9 L:4,4,5
wood block pinch grip 34kg 1x33 sec, 1x46kg 11sec, 1x5sec, 34kg 1x28sec
wrist curl, R:22kg 1x13,1x10,1x9 L:22kg 1x13, 1x10,1x9
reversed wrist curl, R:5kg 1x20, 10kg 1x8, 7kg 1x20 L:5kg 1x20, 10kg 1x8, 7kg 1x20

neck curl, 5kg 2x20
neck extension with resistance, 2x20
sides 2x20
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Re: Strength gains 2016

Post by CCTommy on Tue Sep 20, 2016 10:44 am

20 september

pullups 1x10, +5kg 3x6
band assisted pullups 1x10
one arm dumbell row , R: 35kg 3x12, L:35kg 3x12,
kb swings 20kg 1x20, 28kg 3x20,
full bridge 3set

barbell curl 28kg 1x12, 46kg 1x6,5,4,3, 38kg 1x9
one arm koncentraiton curl, R: 15kg 3x6, L: 3x6,


used a dumbbell for the 28kg swings :)
Happy with my little home gym, got a few more things to get 8)
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Re: Strength gains 2016

Post by CCTommy on Thu Sep 22, 2016 11:29 am

22 september

Dips +20kg 1x10, +40kg 1x5, 2x4
Pushups with pushup handels +30kg 1x8, +35kg 2x6
dumbbell fly 22kg 3x12

pistol squat, R: 3x6, 1x5 L:3x6, 1x5
dumbell squat 74kg 1x6, 1x5, used 2x22kg dumbbells and a 30kg vest
one leg raised hamstring bridge, R:2x12, L: 2x12
stiff legged dumbbell deadlift 1x12
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Re: Strength gains 2016

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