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12-26-2024, 05:19 PM
#1041
FRI 27-12-2024.
83 now
Bend, Stretch, Squat. 5 reps each.
Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (30) 3. (40) 3. (45) 3. (50) 3. (55) 3. (60) 3. (65) 3. (72.5) 3. (50) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.
Dumbell Cleans and presses. 5 sets of 3.
(6 k’s) 3. (8 k’s) 3. (10 k's) 3. (12.5 k's) 3. (15 k's) 3 Cleans and partial presses.
Single leg Heels raise on block. (10 k.) 10. (17.5 k.) 12. (12.5 k) 15.
Assisted Chins. (32 k assist) 15. (41 k assist) 15.
Workout time 1 hour and 18 minutes.
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12-31-2024, 05:28 PM
#1042
Wed 1-1-2025
83 now.
Bend, stretch, squat. 5 reps each.
Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (32.5) 1. (37.5) 1. (42.5) F.
Heels raise. (100 k) 10. (110) 10. (120) 10.
One arm chest supported rows. (28.75 k) 11. (25 k) 15.
Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (110) 3. 3. (107.5) 3.
Training time 1 hour, and 12 minutes.
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01-05-2025, 05:19 PM
#1043
Mon 6-1-2025
83 now.
Bend, stretch, squat. 5 each.
Squat 10 sets of 3, each set followed by 5 rader pulls.
Back squat. (20 k) 3. (30) 3. (40) 3. (50) 3. (60) 3. (72.5) 3. (82.5) 3. (95) 3. (50) 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.
Cleans and presses. 2 sets warmup and 3 sets 5.
(20 k) 2. (35) 1. (32.5) 4 (30) 5. 5.
Heels raise. 3 x 20.
(65 k) 20. (75) 20. (87.5) 20.
Assisted Chins. (27 k. assist) 10. (41 k. assist) 15.
Training time 1 hour and 21 minutes.
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01-09-2025, 04:48 PM
#1044
Fri 10-1-2025.
83 now.
Bend, stretch, squat. 5 each.
Cleans and Presses. (20k) 2. (32.5) 1. (32.5) 3. 3. 3. 3. 3.
Seated Heels raise. (51 k) 12. 12. 11.
One arm dumbell rows. (17.5 k) 10. (25) 13.
Breathing Squat. warmup, 10 singles, weight going up 2.5 k at a time (20 k) ----- (42.5) 1 Rader pull after each squat.
75 k - 20, followed by Rader pulls. 20. All the squats were cut too high. Legs refused to bend enough, because they thought they wouldn't be able to get back up. Well, they are going to keep doing this weight until they do it properly.
Training time 1 hour and 18 minutes.
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01-09-2025, 08:35 PM
#1045
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01-14-2025, 04:59 PM
#1046
Kind of you to say that, Jerry, but they are far from adequate.
Wed 15-1-2025.
83 now
Bend, Stretch, Squat. 5 reps each.
Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (30) 3. (40) 3. (45) 3. (50) 3. (55) 3. (60) 3. (67.5) 3. (72.5) 3. (50) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.
Dumbell Cleans and presses. 5 sets of 3.
(6 k’s) 3. (8 k’s) 3. (10 k's) 3. (12.5 k's) 3. (15 k's) 3 Cleans and partial presses.
Single leg Heels raise on block. (10 k.) 10. (17.5 k.) 13. (12.5 k) 15.
Assisted Chins. (27 k assist) 11. (41 k assist) 15.
Workout time 1 hour and 16 minutes.
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01-19-2025, 05:15 PM
#1047
Mon 20-1-2025.
83 now.
Strained my ribs gardening. Nursed them by taking rests between reps, when they hurt too much.
Bend, stretch, squat. 5 reps each.
Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (32.5) 1. (37.5) 1. (42.5) F. .... Power clean (45) 1.
Heels raise. (102.5 k) 10. (110) 10. (120) 10.
One arm chest supported rows. (28.75 k) 12. (25 k) 15.
Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (110) 3. 3. 3.
Training time 1 hour, and 15 minutes.
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01-23-2025, 05:09 PM
#1048
Fri 24-1-2025
83 now.
Bend, stretch, squat. 5 each.
Squat 10 sets of 3, each set followed by 5 rader pulls.
Back squat. (20 k) 3. (30) 3. (40) 3. (50) 3. (62.5) 3. (72.5) 3. (82.5) 3. (95) 3. (50) 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.
Cleans and presses. 2 sets warmup and 3 sets 5.
(20 k) 2. (35) 1. (32.5) 5. (30) 5. 5.
Heels raise. 3 x 20.
(65 k) 20. (77.5) 20. (87.5) 20.
Assisted Chins. (27 k. assist) 12. (41 k. assist) 15.
Training time 1 hour and 25 minutes.
Last edited by 76now; 01-23-2025 at 06:41 PM.
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01-28-2025, 05:02 PM
#1049
Wed 29-1-2025.
83 now.
Bend, stretch, squat. 5 each.
Cleans and Presses. (20k) 2. (32.5) 1. (35) 1. (32.5) 3. 3. 3. 3.
Seated Heels raise. (51 k) 12. 12. 12.
One arm dumbell rows. (17.5 k) 10. (25) 14.
Breathing Squat. warmup, 10 singles, (20 k) ----- (65 k) 2 Rader pulls after each squat.
75 k - 20, followed by Rader pulls. 20.
Training time 1 hour and 16 minutes.
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02-02-2025, 05:12 PM
#1050
MON 3-2-2025.
83 now
Bend, Stretch, Squat. 5 reps each.
Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (30) 3. (40) 3. (45) 3. (50) 3. (55) 3. (60) 3. (67.5) 3. (72.5) 3. (50) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.
Dumbell Cleans and presses. 5 sets of 3.
(6 k’s) 3. (8 k’s) 3. (10 k's) 3. (12.5 k's) 3. (15 k's) 3 Cleans and partial presses.
Single leg Heels raise on block. (10 k.) 10. (17.5 k.) 14. (12.5 k) 15.
Assisted Chins. (27 k assist) 13. (41 k assist) 15.
Workout time 1 hour and 14 minutes.
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