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- Apr 24, 2011
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Sheiko CMS-MS Prep 2 W4D2
Bench
1 x 6 @ 60kgs / 132lbs
1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 85kgs / 187lbs
6 x 3 @ 97.5kgs / 214.5lbs
1 x 5 @ 67.5kgs / 148.5lbs
1 x 5 @ 80kgs / 176lbs
4 x 5 @ 92.5kgs / 203.5lbs (supposed to be 4 x 4)
Band Pull Aparts
5 x 10
Flyes
5 x 10 @ 15kgs / 33lbs
Deadlift
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 97.5kgs / 214.5lbs
2 x 3 @ 115kgs / 253lbs
3 x 3 @ 130kgs / 286lbs
2 x 2 @ 140kgs / 308lbs
1 x 5 @ 140kgs / 308lbs (supposed to be 3 x 2 but fancied a few more on the last set)
Face Pulls
4 x 10 @ 65kgs / 143lbs
Ab Wheel
4 x 10
Dead Bugs
4 x 8
Hammer Curls
3 x 10 @ 15kgs / 33lbs
Barbell Curls
1 x 10 @ 20kgs / 44lbs
2 x 10 @ 30kgs / 66lbs
Bench
1 x 6 @ 60kgs / 132lbs
1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 85kgs / 187lbs
6 x 3 @ 97.5kgs / 214.5lbs
1 x 5 @ 67.5kgs / 148.5lbs
1 x 5 @ 80kgs / 176lbs
4 x 5 @ 92.5kgs / 203.5lbs (supposed to be 4 x 4)
Band Pull Aparts
5 x 10
Flyes
5 x 10 @ 15kgs / 33lbs
Deadlift
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 97.5kgs / 214.5lbs
2 x 3 @ 115kgs / 253lbs
3 x 3 @ 130kgs / 286lbs
2 x 2 @ 140kgs / 308lbs
1 x 5 @ 140kgs / 308lbs (supposed to be 3 x 2 but fancied a few more on the last set)
Face Pulls
4 x 10 @ 65kgs / 143lbs
Ab Wheel
4 x 10
Dead Bugs
4 x 8
Hammer Curls
3 x 10 @ 15kgs / 33lbs
Barbell Curls
1 x 10 @ 20kgs / 44lbs
2 x 10 @ 30kgs / 66lbs