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Old 11-28-2008, 08:38 AM   #16
Carl Chia
New Member
 
Join Date: Aug 2008
Location: singapore
Posts: 36
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Jump Squat
20kg x 5 x 2
40kg x 5 x 2
50kg x 3

Good Morning
40kg x 5
50kg x 5
55kg x 5
60kg x 5

Split Squat
L&R
60kg x 5
70kg x 5
80kg x 5

Calf Raise
60kg x 10
70kg x 10
80kg x 10
80kg x 12 x 2

Ab Wheel x 10

Went home and did:

5min of 16kg KB swing with three 5 seconds rest

KB Press
16kg x 10 x 3

KB Windmill
16kg x 5
16kg x 6
20kg x 6
20kg x 9

Ab Wheel 20 x 2
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