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Old 09-18-2009, 07:44 PM   #17
sam1222
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ESB Senior Member
 
Join Date: Mar 2009
Location: england
Posts: 715
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Default Re: Injury/Training update

Didnt train yesterday (funeral) But couldnt sleep so did 200 press-ups and 100 pull ups at 2am.

Friday 18th.

Morning.
run. no idea how far i ran, but was out for about an hour.
Chin ups and dips. (loads.didnt count)

Afternoon.

Bench press. upto 85kg
Close grip bench. 70kg 10 sets of 10. 75kg 5 sets of 5.
Incline dumbell press. worked up to 20kg DBs, then 5 sets of 10 with 25s.
Barbell rows. 10 sets of 10 @ 75kg
1 Arm DB rows. up to 40kg
Barbell Curls. up to 50kg (cheat curls towards the end)
Concentration curls. upto 30kg in sets of 10

60 chin ups.
50 burpees, 50 dips, 50 pull ups, 50 press ups, 50 hanging leg raises. 30 secs between sets.
5 rounds heavy bag.
6 rounds of sparring.
3 rounds skipping
3 rounds shadow boxing
25 rope chins
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