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  1. #1
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    Ben3188 workout journal

    Z Press115x9 115x7
    DB inc 76x7 76x7 76x7 76x 6
    BB Row 185x11 185x9 185x8
    farmer carry two five gallon bucket 3 sets
    bb curl 105x7 105x6 105x6
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  2. #2
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    Zercher squat 235x14 235x12
    Dragon flag 11, 8, 7
    7 sets of pylo jumps
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  3. #3
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    Db inc 76x10 76x7 76x7 76x6
    close grip chin 3 sec pause atop 7,6,6,5
    farmer walk five gallon bucket 3 sets
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  4. #4
    Registered User ben3188's Avatar
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    10 hill sprint all out 70 yard hill
    weighted plank 60lb 3 sets
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    Barbell Incline 155x 13 145x13 145x13
    bb row 165 x 14 165x13 165x11
    3 sets five gallon bucket farmer walk+10lb plate on each 3 sets
    wide bb curl 95x9 95x8
    z press 115x7 105x9
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  6. #6
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    barbell lower than expected but been been doing rotating dumbell bench lifts for a long time , will sort dates out later jotting done before I forget
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  7. #7
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    11 hill sprint all out 70 yard hill
    3 sets weighted plank 60lb
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  8. #8
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    will start timing plank's and measuring or timing famer walks
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  9. #9
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    Barbell Incline 165x12 155x11 155x13 155x12
    Barbell Row 175x13 175x11 175x9 175x9
    barbell curl 95x9 95x8 95x8 superset w/crucific hold 4 sets 30-34 seconds 10lb each hand
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  10. #10
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    4/14 10 hill sprint- long hill probably 70-80 yard's, 3 weighted planks 70lb 90 seconds, 70,60 1-1.5 min rest
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  11. #11
    Registered User ben3188's Avatar
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    Close Grip Chin 3 secpause at top 7,6 normal bw chin 8,7,7,7
    farmer walk, two full 5 gallon paint cans w/10lb's on each 3 sets
    DB floor press 76lb DB's 11, 11, 11 superset 4 crucifix hold 10lb ,32-38 seconds
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  12. #12
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    4/18 zercher squat 235x14 235x12 235x12
    dragon flag 9,7,7
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  13. #13
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    4/20 incline bench 175x9 155x14 155x12 db z press 36 db's 12,11, 11
    barbell row 185x11 185x10 185 x8 185x8
    db curl 36's 9,9,8
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  14. #14
    Registered User ben3188's Avatar
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    11 hill sprint's - long hill
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  15. #15
    Registered User ben3188's Avatar
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    chin up bw 12,9,9,9
    DB z press 36's 13,13/DB bicep curl 36's 10,9
    DB floor press 76's 12,11,9
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  16. #16
    Registered User ben3188's Avatar
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    4/26 11 hill sprint long hill
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  17. #17
    Registered User ben3188's Avatar
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    incline bench 185x7 165x12 165x11
    db zpress 36's 12,12
    chinup bw 12,8,7,7,8
    db curl 36's 10,8
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  18. #18
    Registered User ben3188's Avatar
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    4/30 zercher squat 235x14
    weighted plank 60lb 90,70,60 seconds short rest
    6 setes pylo jumps
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  19. #19
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    db z press 36's 13,12
    db floor press 76;s 12,11,11
    chin up bw 12,9,8,8
    farmer carry 5 gallon paint bucket +10lb on each
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  20. #20
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    5/04 zercher squt 235x14 235x 12
    pylo jumps 6 sets
    weighted plank 3 sets 60 lb
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  21. #21
    Registered User ben3188's Avatar
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    5/06 incline bench 155x14 155x 13 155x13 dbz 36'sx 11
    bb row 155x18 155x16
    3 sets farmer walk 5 gallano bucket +10lb
    db hammer curl 36's 10,9
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  22. #22
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    5/07 10 hill sprint ,long hill
    dragon flag 11,8,7
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  23. #23
    Registered User ben3188's Avatar
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    incline bench 165x13 145x15 145x 12 dbz 36's 11
    bb row 175x13, 175x11
    4 sets farmer walk two 5 gallon paint bucket+17.5lb on each
    db hammer curl 36's 10,9
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  24. #24
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    incline becnh 175x11 165x12 165x12 165x11
    bb row 175x13, 12, 11,11
    bbcurl 95lb,9,9,8
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  25. #25
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    11 hill sprint long hill
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