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Wickes Workout 4/9

Been away from the gym for too long boys. Had 2 tests and a GRE in the last week so I was just fried, came back with a vengeance yesterday though. Finally got to hear a sermon in the church of iron and repent for my sins after what felt like forever. I had strayed from the presence of the iron lord. Felt pretty dusty but by the grace of Thor I was able to eek out one heavy rep on bench which was satisfying. The grind continues

 

Superset TBar row/10 push-ups/10 pull ups
1×75
4×8 110

Flat Bench

5×140
5×160
5+x180

1×205
1×215
1×225

AMRAP@140

Superset Wide grip row/trap machine thing
4×8
4×10+ five sec hold on each rep

 

DB incline bench
4x
{4@75, 15@45}

Cable flyes/face pulls

4×12

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