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A Cops Journey
Basics
male 37
5’5 187lbs
Long time lurker, might as well start a log.
Monday
2-15
Bench 255x8, 235x8x2
Incline BB 215x4, 195x8, 175x10
Superset cable flys/flat DB press 2 sets 8-12 reps/just accumulating some volume
Beach work 5 minutes abs and bicep
Wednesday
2-17
Squat 305x8, 245x8x2
SLDL 205x6x2
Chins BWx7,6,7
5 min upper back work
Thursday
2-18
Press 145x8, 120x8x2
CGB 205x6x3
lateral raises 2 sets of 8
7 minute bi/tri work
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Saturday
2-20
Dead 305x8
BB row 225x3, 185x6, 155x10
BB shrugs 300x5x4
Song recommendation from today’s training
Sweating Bullets- Megadeth
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Monday
2-22
Bench 260x8, 250x5x2
Incline BB 220x4, 200x8, 175x12
Flat DB press 70x8 dropset 50x6
Beach work 5 minutes Abs/Bis
Song recommendation from today’s training
Motörhead-Hellraiser
Last edited by Chop_Top; 02-22-2021 at 06:35 AM.
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Tuesday 2-23
Squat 310x8, 275x5x2
Chins+20x5x3
Leg curls 2 sets 12 reps
7 minutes upper back work
Song recommendation from today’s training
AC/DC- Kicked in the Teeth
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Thursday 2-25
Press 155x7, 145x5x2
CGB 225x5x3
Lateral raises 2 sets 10 reps
7 minutes Bi/Tri work
Song recommendation from today’s training
Def Leppard- Let it Go
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Friday 2-26
Dead 310x6 (trying for 8, first 4 were smooth felt like It was gonna be NP, hit wall) 295x3x2
Box Squat 300x5x2, 225x10
7 minutes upper back work shrugs/dB rows
Song recommendation from today’s training
Henry Rollins-Liar
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Sunday 2-28
Bench 265x8, 245x6x2
Incline DB 70x8x3
Flat DB flys superset w/TRX row 3x8-12
5 minute Bi/Ab work
Song recommendation from today’s training
Alice In Chains- Rain When I Die
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Monday 03-01
Squat 315x7, 300x3x2
SLDL 215x5x3
Chins BWx6, 4x5
Song recommendation from today’s training
Van Halen- Little Guitars
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Thursday 03-04
Press 160x7, 150x5x2
Bench 280x2x3
Lateral raises 2x10
Dips+40x10x3
7 minutes Bi/Tri work
Song recommendation from today’s training
Guns N Roses-Yesterday’s
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Friday 03-05
Dead 315x6, 310x3x2
Box Squat 315x5x2
Bb shrugs 315x5x4
7 minutes upper back work
Song recommendation from today’s training
Black Sabbath- Supernaut
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