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03-16-2024, 02:09 PM
#1501
3/16 BW: 293
At work:
Hammer Super Incline Press:
Barx12x2
50x10x2
90x6
140x3
180x2
210x9-12 (12)
180x12-15 (12)
Narrow semi Supine Chin Grip Lat Pulldown:
85x10
160x5
240x6-9 (8)
180x9-12 (14)
Single arm triceps press downs:
25x5x4
35x5x4
42.5x5x4
Seated Cable Row (to upper abs, wide grip):
85x5
160x3
220x9-12 (10)
180x12-15 (13)
DB Side Delt Raises:
25X10-15 (10)
20X15-20 (14)
BB Shrugs (DC double rest pause set):
225x3
425x13, 7, 5
Last edited by Str8shutr; 03-16-2024 at 04:17 PM.
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03-22-2024, 02:25 AM
#1502
3/22 BW: 294
At work:
CGBP:
45x10x2
95x5x2
135x3
185x2
225x1
250x6-9 (6) - 19 minute split
205x9-12 (8) - 6 minute split
Chest supported T Bar Row:
90x5
135x9-12 (10) - 6 minute split
110x12-15 (15) - 3 minute split
OHP:
45x5
95x3
135x1
185x1
225x1
165x6-9 (5) - 18 minute split
135x9-12 (8) - 5 minute split
Wide grip overhand pulldowns:
85x8
160x4
220x9-12 (11) - 4 minute split
180x12-15 (12) - 3 minute split
Overhead triceps extension w/ EZcurl bar:
105x9-12 (9) - 4 minute split
95x12-15 (10) - 3 minute split
Machine Curlz:
50x21
Take some weight off CGBP. Failed 7th rep.
Last edited by Str8shutr; 03-22-2024 at 03:29 AM.
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03-24-2024, 02:31 AM
#1503
3/24 BW: 294
At work:
Leg Press:
Sledx10x3
90x8x2
180x5
270x3
360x2
450x1
450x8x5- 26, 2, 2, 2, 2 minute split
450x12 - 2 minute split
Reverse Hypers:
90x6
180x3
270x8, 10, 15, 20
Last edited by Str8shutr; 03-24-2024 at 03:52 AM.
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03-26-2024, 06:50 AM
#1504
3/26 BW: 294
At work:
B:
45x10x2
95x5x2
135x3
185x2
225x1
260x1
295x3-6 (3, 3, 3, 3, 3, 3) - 20, 3, 3, 3, 4, 3 minute splits
250x6-9 (7) - 5 minute split
BBRow:
135x3
225x1
285x6-9 (8) - 7 minute split
235x9-12 (1) - 3 minute split
Seated DB Shoulder Press:
70x11 - 5 minute split
60x11 - 4 minute split
Pullovers
100x8
180x4
240x8
180x10
Tricep Pushdowns:
80x16
72.5x12
Last edited by Str8shutr; 03-26-2024 at 09:01 AM.
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03-28-2024, 01:20 PM
#1505
3/28 BW: 293
At work:
Hammer Super Incline Press:
Barx12x2
50x10x2
90x6
140x3
180x2
210x9-12 (12)
180x12-15 (12)
Narrow semi Supine Chin Grip Lat Pulldown:
85x10
160x5
240x6-9 (8)
200x9-12 (10)
Single arm triceps press downs:
25x5x4
35x5x4
42.5x5x4
Seated Cable Row (to upper abs, wide grip):
85x5
160x3
220x9-12 (11)
180x12-15 (15)
DB Side Delt Raises:
25X10-15 (12)
20X15-20 (14)
BB Shrugs (DC double rest pause set):
225x3
425x14, 8, 6
Last edited by Str8shutr; 03-28-2024 at 02:48 PM.
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03-30-2024, 02:46 PM
#1506
3/30 BW: 294
At work:
Leg Press:
Sledx10x3
90x8x2
180x5
270x3
360x1
450x8 - 26 minute split
540x8 - 3 minute split
630x6 - 3 minute split
450x8x3 - 4, 2, 3 minute splits
DL:
135x5
225x3
315x1
405x2x2 - 15, 4 minute splits
405x4 - 4 minute split
Did this WO without knee sleeves. First time in 8 or 9 years? Right leg actually feels much better. I think the knee sleeve was irritating my injury. Had MRI done on 28th. Waiting on diagnosis.
Last edited by Str8shutr; 03-30-2024 at 03:10 PM.
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04-07-2024, 02:03 AM
#1507
4/7 BW: 292
At work:
B:
45x10x3
95x5x2
135x3
185x2
225x1
250x1
275x3-6 (5, 5, 5) - 25, 5, 6 minute splits
245x6-9 (8) - 6 minute split
Lateral Raises:
25x13
20x14
Found out via MRI I have a medial meniscus tear in my right knee. Heavy edema from tear is causing the pain. Have an appointment with an orthopedist on 4/10.
Last edited by Str8shutr; 04-07-2024 at 09:32 AM.
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04-09-2024, 02:12 AM
#1508
3/24 BW: 294
At work:
Leg Press:
Sledx10x3
90x8x2
180x5
270x3
360x2
450x1
540x6x2 - 28, 2 minute splits
450x8x3 - 2, 2, 2 minute splits
450x20 - 3 minute split
Reverse Hypers:
90x6
180x3
270x12, 12, 15 - 10, 2, 2 minute splits
Last edited by Str8shutr; 04-09-2024 at 03:26 AM.
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04-14-2024, 02:18 PM
#1509
4/14 BW: 292
At work:
Hammer Super Incline Press:
Barx12x2
50x10x2
90x6
140x3
180x2
220x9-12 (12)
190x12-15 (12)
Narrow semi Supine Chin Grip Lat Pulldown:
85x10
160x5
240x6-9 (9)
200x9-12 (12)
Triceps press downs:
50x20
65x20
80x14
Seated Cable Row (to upper abs, wide grip):
85x5
160x3
220x9-12 (12)
187.5x12-15 (14)
DB Side Delt Raises:
25X10-15 (15)
20X15-20 (18)
BB Shrugs (DC double rest pause set):
225x3
445x14, 8, 6
Last edited by Str8shutr; 04-14-2024 at 03:31 PM.
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04-16-2024, 02:00 PM
#1510
4/16 BW: 294
At work:
CGBP:
45x10x2
95x5x2
135x3
185x2
225x1
250x6-9 (6) - 19 minute split
205x9-12 (9) - 5 minute split
Chest supported T Bar Row:
90x5
135x9-12 (10) - 6 minute split
110x12-15 (13) - 2 minute split
OHP:
45x5
95x3
135x1
185x1
225x1
165x2
Iso-lateral pulldowns:
85x8
160x4
270x9-12 (8) - 4 minute split
180x12-15 (14) - 3 minute split
Overhead triceps extension w/ EZcurl bar:
95x9-12 (12) - 4 minute split
85x12-15 (14) - 3 minute split
Machine Curlz:
50x25
Last edited by Str8shutr; 04-16-2024 at 03:25 PM.
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