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8/17/2009 1:10:53 PM - Chris Jenkins
Bench press session (17th of august 2009)

Close grip bench (17 inch)

bar x 10, 60kgx10, 100kgx5, 120kgx5, 140kgx5, 162.5kgx3,162.5kgx3,162.5kgx3

seated dumbell press

3 sets of 5 reps (heavy)

tricep extensions

3 sets of 10 reps

hammer curls

3 sets of 12 reps

weighted crunches (weight behind head)

bodyweight x 40 reps, 10kg x 20, 20kg x 20


I didnt use my shirt this week, I will start next monday. I will still go for a pb raw every week but take a weight I know I can get before putting my Metal Ace on.




improvise, adapt and overcome,
Chris Jenkins


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