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Popeye! A Training Log


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Ricochet

SUNDAY, 22 NOV 2020
FAT GRIP DUMBBELL SHRUG; 5 X 20 @ 2 x 40kg
EZ-BAR STRICT REVERSE CURL; 5 X 3 @ 45kg
CABLE FOREARM PRONATION; 12 L&R @ >24.5kg
EZ-BAR STRICT SPIDER CURL; 8 @ >40kg
MACHINE BICEP CURL; 33 @ 60kg

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Ricochet

MONDAY, 23 NOV 2020
MACHINE HAMSTRING CURL; >100lbs @ 20+ x 2
MACHINE LEG EXTENSION; >82kg @ 20+ x 2
DUMBBELL FAT GRIP BENCH PRESS; >36kg @ 12 x 3
MACHINE TRICEPS EXTENSION; >67kg @ 12 x 2
ROLLING FAT GRIP WRIST CURL:
   a.  SEATED CABLE ROW; >97kg @ 15 x 3

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Ricochet

TUESDAY, 24 NOV 2020
BARBELL KLOKOV PRESS; >30kg @ 12 x 5
CABLE BELT FOREARM ROTATION; >15kg @ ~500 L&R
CABLE BELT FOREARM DEVIATION; >15kg @ ~100 L&R
CABLE FAT GRIP FACE PULL; >21kg @ 35 x 5

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Ricochet

WEDNESDAY, 25 NOV 2020
DUMBBELL FAT GRIP WRIST CURL; >40kg @ 50 L&R x 4
CABLE LOW-PULLEY SUPINE BICEPS CURL; >31.5kg @ 12 x 5
CABLE FAT HANDLE WRIST ROLLER; 15kg @ ↑↓ x 5
MACHINE BICEPS CURL; 67kg @ 12 x 3

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THURSDAY, 26 NOV 2020
DUMBBELL FAT-GRIP SHRUG; >32kg L+R @ 30 x 5
CABLE STRAIGHT-BAR REVERSE CURL; >21kg @ 12 x 5
PLATE-LOADED BELT FOREARM DEVIATION; 10kg @ 25 L&R x 5
PLATE OVERHEAD FRONT RAISE; >25kg @ 20

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FRIDAY, 27 NOV 2020
BARBELL CLOSE-GRIP BENCH PRESS; >80kg @ ~12 x 5
IRONMIND COC#2 SILVER BULLET; 2.5kg @ ~30s x 3; ~15s x 7 L&R 
LOW-CABLE ROLLING FAT-GRIP WRIST CURL; >45.5kg @ 25+ x 5
LOW-CABLE ROLLING FAT-GRIP WRIST CURL; 45.5kg @ 10-15 x 5 L&R

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SATURDAY, 28 NOV 2020
BARBELL OVERHEAD > PUSH PRESS; BAR>60kg @ 10 x 10
DUMBBELL 2-COUNT SHRUG; 40kg @ 20+ x 3
PLATE-LOADED BELT FOREARM PRONATION; 15kg @ 20 L&R x 5
PLATE-LOADED BELT FOREARM PRONATION; 20kg @ 30+ L&R

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SUNDAY, 29 NOV 2020
EZ-BAR STRICT REVERSE CURL; 42.5kg @ 5 x 5
EZ-BAR TEXAS SEATED CURL; 35>40 @ 12 x 5
CABLE-LOADED FAT-HANDLE WRIST ROLLER; 15>21kg @ ↑↓ x 5

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Ricochet

TUESDAY, 1 DEC 2020
DUMBBELL FAT-GRIP BENCH PRESS; >36kg @ 17; 38kg @ 14
BARBELL FAT-GRIP DECLINE BENCH PRESS; >90kg @ 13
ROLLING FAT-GRIP CABLE WRIST CURL; 31.5kg @ 10-12 L&R x 6
DB FAT-GRIP ROLLING TRICEP EXTENSION; 14kg @ 10-12 x 5

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