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07-09-2020, 07:15 AM
#751
Thursday, 9-Jul 20
Time: 0620 (00:52)
Squat 405x2, 485x1, 415 3x5@2-3min
Clean & Press 205x2, 235x1, 200x5,5,4@2-3min
Side Raise 25 3x20@60sec
Incline Rear Raise 45 2x10@60sec
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07-10-2020, 11:08 AM
#752
Friday, 10-Jul 2020
Weighout: 212lbs, Time: 0610 (00:52)
Bench 275x3, 315x2, 360x1, 305x4x6@2-3min
DB Hammer Curl 60x4x12 superset w/ CG Incline 205x4x6 @1min/b/t movements
High Cable Fly 30x20-25x10-20x10-15x10-10x20
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07-13-2020, 07:00 AM
#753
Monday, 13-July 2020
Time: 0620 (01:09)
Squat 405x2, 485x1, 425x5,5,5@2-3min
Clean & Press 205x2, 235xMiss, 190x5,5,5,5@2-3min
Side raise 35x12,12,12 superset w/upright row 105x8,8,8 @90sec
Row Erg Sprint 3x 20-sec at Lvl 10, 90-sec rest
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07-14-2020, 12:52 PM
#754
Tuesday, 14-July 2020
Time: 0620 (00:55)
Bench 315x3, 360x2
Bent Lateral 45x4x15 superset w/
Barbell Row 270x4x6 superset w/
Bench 310x4x6
Elevated SLDL 360x2x5
BB Curl 90x12,10,10,(14) superset w/
Dip 115 4x8
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07-16-2020, 07:27 AM
#755
Thursday, 16-July 2020
Weighout: ___, Time: 0610 (01:12)
Squat 405x2, 485x1, 435x3x5@2-3min
Clean & Press 205x2, 220x1
Chinup 80x4x5 @1min superset w/
Clean & Press 192x4x5@1min
Side Raise 30lbs x20,20,158@90-sec
Row Erg Sprint Lvl 10: 3x20 @ 90-sec
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07-17-2020, 10:33 AM
#756
Friday, 17-Aug 2020
Weighout — Time: 0610 (01:05)
Bench 308x3, 360x2,
Rear Lateral 40x20,20,16,15 superset w/
Bench 314.5x6,6,6,6 @2-3min
Deadlift 445x1, 535x1, 625xMiss, 602x1, 535x3, 482x5
1-Arm Preacher Curl 40x10, 35x8,8, 30x8
Superset w/ CG Incline 205x4x7 @60-90sec b/t movements
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07-20-2020, 08:12 AM
#757
Monday, 20-Jul 2020
Weighout: ??? Time: 0610 (01:08)
Clean & Press 20x10, 60x6, 70x5, 80x4, 85x6, 87x6, 89x5@3min
Incline 102x6, 104x6, 105x5@3min
Bench 140x5,5,5 @3.5-4min
Curl 54x6,55x6,56x6
Dip 135x6, 145x6, 155x6
Seated Side raise 40x10,9,8@60-sec
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07-22-2020, 09:20 AM
#758
Tuesday, 21-Jul 2020
Weighout; ???, Time: 0615 (00:58)
Squat 405x2, 485x1, 440x5, 445x5, 450x5 @3min
Bent Lateral 45x10,10,8 @20-30-sec superset w/
Barbell Row 278x5,5,5 @1-2min
Elev SLDL 435x5, 458x5 @2min
Farmer Walk 422 3x30m @1-2min
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07-23-2020, 07:30 AM
#759
Thursday, 23 July 2020
Weighout ??? Time: 0615 (01:09)
Clean & Press 20kgx10, 40x5, 50x4, 60x3, 70x2, 89x6, 90x6, 91x5 @3min
Incline Bench 105x5,5,5@3-3.5min
Bench 140x5,5,5@3-4min
Hammer Curl 70x10, 75x10, 80x8 @ 1min superset w/
90* LTE 105x10, 115x10, 125x10 @2min
Seated Side Raise 40 3x10@1-2min
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07-27-2020, 09:16 AM
#760
Friday, 24 Jul 2020
Weighout ???, Time: 1100 (01:00)
Squat 405x2, 485x1, 455,460,465x5
Incline Rear Lateral 40 3x12 superset w/ Chin-up 45x10,8,8
Deadlift 495x5, 470x5
Row Erg Sprint 6x00:00:20 : 00:01:20 @Lvl 10
Monday, 27 July 2020
Weighout: 215lbs, Time: 0615 (01:05)
Clean & Press 205x2, 220x1, 156x12, 160.5x12, 165x10
Incline 201x8, 192x10, 187.5x10
Bench 245.5x12,10,10
1-Arm DB Preacher Curl 35 x12,10,10 superset w/ Incline TE 125x10,10,(skip set 3 - left triceps tightness)
KB Side Raise 30x12,12,12-25x6-20x5
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