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Training Log Archive: theleperking

In the 1 days ending Nov 19, 2010:

activity # timemileskm+m
  Strength Training1 1:30:00
  Total1 1:30:00
averages - sleep:8 weight:244lbs

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Friday Nov 19, 2010 #

Strength Training (Hepburn Singles) 1:30:00 [3]
slept:8.0 weight:244lbs

10 minutes Bike

Bench Press
20kg x lots
60kg x 5
70kg x 5
85kg x 1 (+5kg PR)
80kg x 1 x 9

Clean & Jerk
50kg x quite a few for technique work then shoulder started acting up.

Bike for Fat Loss
20 minutes

Shoulder Prehab/Rehab
-Front latterals, Side Latterals x a bunch per side

Damn shoulder. Bench is feeling good, glad to finally see it going up, I love this singles program, so easy to program and after 2 cycles I have increased my old PR by 7.5kg which was quite easy as well, probably good for at least another 5kg for a total of 12.5kg in the last 1 month while trying to lose weight as well, good stuff.

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