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05-18-2022, 09:14 AM
#1261
5/18 BW: 302 B3
At Pivotal:
Dumbbell Curl (20-30 RP):
10sx10
15sx8
20sx5
30sx3
40sx1
50sx10
45sx10
40sx8
Pinwheel Curl (11-20 SS):
30sx
Seated Calf Raise (use Crocs: DC style 5s negative, pause at bottom 15s, explosive concentric, 10-12 SS):
40x8, 6
Machine V Squat (6-10 SS + WM):
BWx5
90x5
180x3
270x2
360x1
410x6
200x15
Romanian DL:
135x3
225x1
255x11
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05-19-2022, 12:41 PM
#1262
5/20 BW: 302 A1
At work:
Incline BP (11-15 RP)
45x10x2
95x5
135x3
185x2
225x1
255x4
245x4
235x5
Seated DB military press (15-30 RP):
35sx5
65sx12, 7
55sx8
CGBP: (15-20 RP):
95x3
135x2
185x1
225x1
275x4
265x3
255x3
245x3
225x5
Lat Pulldowns (15-20 RP):
220x8
180x11
DL (5-8 or 9-12 SS x2):
135x3
225x2
315x1
405x3
315x5
Last edited by Str8shutr; 05-20-2022 at 05:07 AM.
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05-23-2022, 09:42 AM
#1263
5/23 BW: 303 B1
At Pivotal:
Standing BB Curl (20-30 RP):
10sx10
15sx8
20sx5
45x5
55x4
65x3
75x1
85x1
95x10
85x10
75x10
Hammer Curl (11-20 SS):
25sx18
Standing Calf Raise (use Crocs: DC style 5s negative, pause at bottom 10s, explosive concentric, 10-12 SS):
120x12
ISO-lateral Kneeling Leg Curl (15-20 RP):
BWx8
25x6
50x3
80x3, 75x5
50x12
Leg Press (2x4-8 SS +WM):
Sledx8
180x6
360x4
540x2
720x1
810x9
500x20
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05-24-2022, 09:48 AM
#1264
5/25 BW: 304 A2
At Pivotal:
B (20-30 RP)
45x10x2
95x5x2
135x3
185x2
225x1
260x1
290x5
280x5
255x5, 5, 4
OHP (11-15 RP):
45x5
95x3
135x1
165x1
185x5
175x5
165x5
CGBP (11-15 RP):
135x3
225x1
260x5
240x4
220x5
Hammer Strength Fixed Pulldown Machine (15-20 RP):
100x5
220x8
200x10
BB Rows:
135x3
245x11
Last edited by Str8shutr; 05-25-2022 at 09:42 AM.
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05-26-2022, 09:40 AM
#1265
5/28 BW: 305 B2
At work:
Preacher Curls (20-30 RP):
5sx12
10sx10
18x8
28x5
38x3
53x12
63x7
73x4
Barbell Reverse Curl (11-20 SS):
55x16
Leg Press Calf Raise (10-12 SS):
90x3
270x12
Lying Leg Curl (15-20 RP):
65x8
162.5x10
140x8
SQs (4-8 SS + WM):
45x5
135x3
225x2
275x1
315x1
365x1
405x3x2 - 22, 6 minute splits
315x1 - 7 minute split
Last edited by Str8shutr; 05-28-2022 at 04:23 PM.
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05-28-2022, 04:55 PM
#1266
5/30 BW: 301 A3
At work:
Hammer Strength Iso-lateral Wide Chest (11-15 RP):
BWx10x3
50x8
90x5
180x4
270x3
360x2
410x6
320x7
OHP (11-15 RP):
Barx5x2
75x5
95x3
115x2
135x1
165x1
185x1
205x1
225x1x2
205x3
185x4
Triceps Pressdown (15-30 RP):
92.5x5
72.5x12
57.5x8 slloowww
Chin-ups (15-20 RP):
BWx1, 2, 3, 3, 3, 3, 3, 3, 3, 3
T-bar row (10-12 SS)
90x12
Last edited by Str8shutr; 05-30-2022 at 04:15 PM.
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06-01-2022, 04:15 PM
#1267
6/2 BW: 302 B3
At Pivotal:
Dumbbell Curl (20-30 RP):
10sx10
20sx5
30sx3
40sx1
50sx10
40sx10
30sx10
Pinwheel Curl (11-20 SS):
25sx15
Seated Calf Raise (use Crocs: DC style 5s negative, pause at bottom 15s, explosive concentric, 10-12 SS):
50x8, 4
Machine V Squat (6-10 SS + WM):
BWx5
90x5
180x3
270x2
360x1
430x5
220x12
Romanian DL:
135x3
225x2
275x7
Minimal caffeine, felt it.
Last edited by Str8shutr; 06-02-2022 at 12:25 PM.
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06-04-2022, 03:28 AM
#1268
6/4 BW: 299 A1
At work:
Incline BP (11-15 RP)
45x10
95x5
135x3
185x2
225x1
255x5
235x6
Seated DB military press (15-30 RP):
35sx5
60sx12, 8, 5
CGBP: (15-20 RP):
95x3
135x2
185x1
225x1
275x5
255x4
235x6
Lat Pulldowns (15-20 RP):
220x10
160x14
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06-06-2022, 12:36 PM
#1269
6/7 BW: 303 B1
At work:
Standing BB Curl (20-30 RP):
10sx10
15sx8
20sx5
45x5
65x4
85x2
100x10
90x10
80x10
Hammer Curl (11-20 SS):
30sx14
Standing Calf Raise (use Crocs: DC style 5s negative, pause at bottom 10s, explosive concentric, 10-12 SS):
140x12
ISO-lateral Kneeling Leg Curl (15-20 RP):
BWx8
25x6
50x3
75x9
55x12
Leg Press (4-8 SS +WM):
Sledx8
180x6
360x4
540x2
720x1
810x8
500x18
Last edited by Str8shutr; 06-07-2022 at 03:34 AM.
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06-12-2022, 10:21 AM
#1270
6/12 BW: 295 A2
At work:
B (20-30 RP)
45x10x2
95x5x2
135x3
185x2
225x1
265x1
295x5
285x5
260x5, 4, 4
OHP (11-15 RP):
45x5
95x3
135x1
165x1
190x4
180x4
170x4
CGBP (11-15 RP):
135x3
225x1
265x4
245x4
225x5
Cable Pulldown (15-20 RP):
100x6
220x9
200x10
BB Rows:
135x3
250x12
Last edited by Str8shutr; 06-12-2022 at 03:27 PM.
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