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mcalpine1986

Getting back into grip.

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mcalpine1986

Bw 167lbs

Seated cable row

30kgx8

40kgx8

50kgx8

60kgx8

70kgx8

80kgx8

Machine shrugs(weights not including machine)

40kgx10

80kgx10

100kgx10

120kgx10

140kgx10

Neck harness extension

20lbx30

40lbx30

60lbx100

50lbx100

Im twist yo wrist

5kgx4

8.75kg 3x4

Bench supported DB rear delt raises

6kgx12

10kg 4x12

Thick bar hanging  leg raises

Bwx15

 

 

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Ricochet

FYI: If you haven't already seen OLD SCHOOL has uploaded four (4) new videos to his channel.

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mcalpine1986
3 hours ago, Ricochet said:

FYI: If you haven't already seen OLD SCHOOL has uploaded four (4) new videos to his channel.

Ive not seen yet. Will check them out cheers 👍

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mcalpine1986

Bw 167lbs.

Squat

60kgx5

75kgx4

90kgx2

105kgx2

120kgx1

100kgx20

Bench rack lockouts

60kgx6

80kgx6

100kgx6

105kgx6

110kgx6

115kgx6

EZ bar PJR pullover

20kgx8

30kgx8

35kg 4x8

Dips

Bw 2x15

Neck curl

5kgx20

7.5kgx50

Forward Neck rolls

Bw 3x40

Cybex lateral machine 

30lbsx50

40lbx50

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mcalpine1986

Bw 167lbs

Barbell shrugs

100kgx8

120kgx8

140kgx8

160kgx8

180kgx8

185kgx8

140kgx20

100kgx30

Thick bar pullups

Bwx8

Plate curl

5kgx10 L+R

7.5kgx10 L+R

10kg 2x10 L+R

7.5kgx12 L+R

Neck harness extension

20lbx20

40lbx20

60lbx20

70lbx50

60lb 2x60

Behind the back plate wrist curl

10kg 2x15 L+R

5kgx30 L+R

 

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mcalpine1986

With gyms now shut due to covid 19 in the uk im training at work.

Kettlebell 1 arm press

16kg 2x10 L+R

20kg 2x6 L+R

16kg 2x10 L+R

Towel pullups

Bw 6x6

Rear delt DB flys

5kg 3x20

Neck harness extension

5kgx30

16kgx30

20kgx30

24kgx80

24kgx50

Pallet push/pull*

1000kg x200m

*in warehouse at work i pushed the pallet 20m then pulled 20m back 5 times total no rest. 

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mcalpine1986
Posted (edited)

Bw 167lbs

Dips

Bw 2x10

Bw+16kgx10

Bw+20kgx10

Bw+24kgx10

Bw 3x20

Grippers

Coc SX 8 L+R

Coc Tx5 L+R

Coc 1x3 R coc LT 1x3 L

Coc 1 5x5 R

coc LT 5x5 L

Db lateral raises

5kg 5x15

Forward neck rolls on foam roller

4x50

Edited by mcalpine1986
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mcalpine1986
Posted (edited)

Bw 168lbs

Pushups on dumbells

Bw 10x15

DB lateral/rear delt fly superset

5kg 4x20/20

Neck harness extension

5kgx30

16kgx30

20kgx30

24kg 2x60

16kgx100

 

 

Edited by mcalpine1986
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mcalpine1986

Bw 169lbs

Lunges

Bw 2x100

Lying leg raise/supermans superset

4x15/15

Forward Neck rolls on foam roller

2x20

Neck curls

15lbs 4x40

Forward Neck rolls on foam roller

1x50

Plate curls

15lbs 4x20 L+R

Behind the back plate wrist curl

15lbs 4x20 L+R

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mcalpine1986

Bw 169lbs

Pushups on dumbells

Bw 5x18

Bw 5x15

Db kickbacks

5kg 2x15

Db lateral/rear fly superset

5kg 4x25/25

Neck harness extension

5kgx30

16kgx30

20kgx30

24kg 2x70

20kgx100

Band pull apart shrugs

15kg band x50

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mcalpine1986

Bw 169lbs

Plate curls

15lb 6x15

Behind the back plate wrist curls

15lbs 5x15

15lbs 1x50

Band towel hammer curl

15kg doubled over 2x30+30 sec hold at peak

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mcalpine1986

Bw 170lbs

Lunges 2x80

Reverse lunges 2x80

1 leg calve raise

Bwx35 L+R

Bw+25 L+R

Lying leg raise 2x25

Supermans 2x30

Neck curls

15lbs 4x50

Sideways neck raises

4x25 L+R

Forward neck roll in foam roller x100

 

 

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mcalpine1986

Bw 170lbs

Pushups on dumbells

Bw 2x10

Banded Pushups on dumbells

Bw+15kg band 6x12

Band overhead extention

15kg band 4x20 L+R

15kg band 1x16 L+R

Db lateral raise

5kgx50

5kgx30

Bent over db trap raise

5kg 8x25

Bent over band pull apart

2x30

 

 

 

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mcalpine1986

Bw 170.5lbs

Plate curls

15lbs 6x20

Behind the back plate wrist curls

15lbs 2x25

15lbs 3x20

15lbs 1x30

1 arm towel band hammer curl

25kg band 1x50 L+R

My biceps and forearms  and thumbs were insanely pumped from this workout. 👌

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