LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jun 27, 2018 #341 28jun Thurs Row 1000m 2min rest 300m/30s rest x 4/rest 2 min x 4 rounds 2min rest 1000m
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jun 30, 2018 #342 1jul day Deadlift 150 x 3,3,10 Pendlay row 2 x 10 Ohp/ upright row 10/10 x 4 AB tabata
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jul 2, 2018 #343 3jul the Bench 85 x 3 65 x 10 x 5 +max pullups pullups/ dips
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jul 4, 2018 #344 4jul wed Squat 130 x 3,3,8 AB intervals 1min on/30s rest x 10
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jul 4, 2018 #345 5jul thu Cycle 40min
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jul 5, 2018 #346 5jul thu later Run 45min
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jul 5, 2018 #347 6jul fri Deadlift 155x 3,3,10 Ohp, cable rd flys x low weight volume
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jul 10, 2018 #348 9jul mon Run 10.5k ........ 10jul tue Bench 75 x 5 x 5 + single arm rows 5x10 Arms shoulders dips abs
9jul mon Run 10.5k ........ 10jul tue Bench 75 x 5 x 5 + single arm rows 5x10 Arms shoulders dips abs
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jul 10, 2018 #349 10jul wed Cycle 1hr easy
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jul 11, 2018 #350 10jul wed later Squat 135 x 3,3,6
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jul 12, 2018 #351 13jul fri Deadlift 160 x 3,3,7 Weighted pulls 10kg/ohp 50kg 5 x 5
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jul 16, 2018 #352 16jul mon run 12.4k 1:06 total climb 217m HR avg 160 / max 182
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jul 17, 2018 #353 17 jul tue Squat 120 x 3 x 3 light ish reload Bench 70 x 10,9,8,7 + pullups Short breaks Btn press/ curls/ upright row/ dips
17 jul tue Squat 120 x 3 x 3 light ish reload Bench 70 x 10,9,8,7 + pullups Short breaks Btn press/ curls/ upright row/ dips
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jul 17, 2018 #354 18jul weds Kb clusterals x 2 Row 500m/1min rest x 4 AB tabata
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jul 19, 2018 #355 20jul fri Pullup Up to 24kg Deadlift 165 x 3,3,7 Floor press 50kg x 10-15 x5 sets + core and db flyes
20jul fri Pullup Up to 24kg Deadlift 165 x 3,3,7 Floor press 50kg x 10-15 x5 sets + core and db flyes
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jul 22, 2018 #356 23jul mon Squat 140 x 3,3,6 Db bench/rows 12-15 x 3 sets Arm pump
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jul 23, 2018 #357 24jul tue Aslt bike 1 min on / 30secs rest x 20 HR max/avg 168/120
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jul 24, 2018 #358 25jul wed Bench 85 x 4 x 4 + drop set Pullups dips rows arms assistance
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jul 26, 2018 #359 26jul thu Run 50min
LatFlare EADC @Black Joined Jun 12, 2013 Messages 7,471 Reaction score 3 Jul 26, 2018 #360 27jul fri Deadlift 170 x 3,3,5 Rows,abs