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Training Diary

July 23, 2014 - Back and Biceps
American Deadlift 4x8
Pull ups 4 x failure
BB rows 4x8
Tbar Row 4x8
Face pulls (cables) 4x10
Cable row (close grip) 4x10
Cable row (wide grip) 4x10
21's (for biceps) 2x

July 22, 2014 - Shoulders, Triceps and Abs
Shoulder Press 4x10
Front plate raise 4x10
Single arm lateral
Side laterals
Dips 4x10
Tricep Cable pull down 4x10
Abs 20 reps each, 4 rounds
Russian twist
In and outs with weights
Star abs
Leg raise
Hanging leg raise with twist

July 21, 2014 - Legs
Squats 4x8
Split squat 4x10
Hip thrusts 4x10
Curtsy Lunge 4x10
Leg press 4x8
Single leg side leg press 4x8
Cable kickback 4x10
Plyo : Jump lunge/squat combo 4x10; box jumps 4x10

July 18, 2014 - Shoulders and Triceps
DB military press
DB bent over flyes
Upright rows
Plate front raise
One arm lateral
Side laterals
Plate tricep OH extension
Cardio : 20 min sprint intervals (I did 30 sec @10.5-11.5, rest 45 sec)

July 15, 2014 - Legs
split squat
Goblet squat
stiff deadlift
Hip Thrust 4x12
walking lunge
jump lunge 4x12
Step up reverse lunge combo 4x12
Cable kickback 4x12

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