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Old 02-09-2018, 12:25 PM   #501
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Warm up, back and tricep SS and followed with calf exercises. 10 minutes on the rower and 12 minutes of stretching. Legs tomorrow and then 2 days off.
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Old 02-09-2018, 12:42 PM   #502
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I usually eat little something before workout. Coffee, banana, or maybe toasted English muffin with some honey. Pre-workout is Nitraflex, but I've cycled off of that for awhile. Thinking about trying Pre-Jym, but it's a little more expensive the Nitraflex.

Post workout is usually scrambled eggs in the microwave with a little turkey pastrami added in.

Last edited by SabreKiller; 02-09-2018 at 12:52 PM.
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Old 02-09-2018, 12:50 PM   #503
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I never take off, at least for the last two decades. It needs to become a life style, honestly, if one wants it to work. I do it for quality of life: I want to continue hunting and dragging large bucks out of the woods late into my life.
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Old 02-09-2018, 12:51 PM   #504
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I typically don't eat anything before my workout.
I do IF most days and try to eat a big (1000 Cal plus) lunch around 12, then I typically start my workout somewhere between 4-5:30.

Yesterday was shoulders for me-
Shoulder Press - 11 total sets
Side Dumbell Raises - 4 sets
Dumbell Seated Press - 4 sets
Burnout - 50 Reps @15# of front dumbell raises

Swim 5 laps.

I wanted to swim more, but my back was starting to hurt so I called it a day.
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Old 02-09-2018, 04:52 PM   #505
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Today's workout was more like what I was hoping this whole program would be. I really wasn't looking for a program with this much cardio, but I couldn't find any kind of schedule online and all the YouTube videos are more weight training than cardio. Hopefully it will continue this way since the intro block is over.
DB deadlifts. 3 sets of 15.
DB clean and press. 3 sets of 12.
Tubing squat to standing rows. 3 sets of 10.
Diamond cutter push-ups. 3 sets to failure.
DB alternating neutral grip bench press. 3 sets of 12 each arm.
Tubing eccentric step aways. 2 sets of 10 each arm.

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Old 02-09-2018, 05:03 PM   #506
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Shoulders and abs along with never ending jump ropes

DB Shoulder Press & Bar leg raises
BB military press & Mch crunches
Arnold press & Decline weighted Russian twist
BB front raise & decline obliques
Facepulls & planks
Side raises and Landmines
DB shrugs & scissors
Smith Mch rows & plate obliques
Mch Shoulder Press & ab coaster
Shoulder flys & Mch ab twist

Everything was pyramided and heavyyyyy with a drop set. Shoulders are freaking fried.

Warm up was 400 jump ropes and before every exercise and after the 2nd set of every exercise was 75-100 jump ropes to keep the heart rate up.

So probably knocked out 1750-2000 jump ropes total today.


Cardio with the long jog tomorrow unless the rain says anything about it
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Old 02-09-2018, 06:10 PM   #507
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Shoulder day.

After warm up
Clean and OHP 10x2
Clean pulls 5x3 with last set added on 10 shrugs at the end
DB lateral raises 4x10
Face Pulls 3x15

Planks 3x30 seconds. Abs started cramping after the last set. This seems to be a recurring issue for me. I'm going to have to figure out what is up.

Finished off with 10 min stroll on the treadmill to cool down.


Edit...tomorrow is an off day, aka cardio and rotator cuff and sauna.
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Old 02-09-2018, 09:21 PM   #508
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12 minute treadmill warmup then All of these minus the calf raises.

My left calf feels like it has a broadhead in it.

Did 3x12 on almost everything. First time doing a few of these.
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Old 02-10-2018, 02:36 PM   #509
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Said screw cardio and did legs first thing this AM

And then decided to mix 75-100 jump ropes between almost ever set...

Warm up 400 jump ropes

BB squats
Deadlifts
Smith Mch squats
Leg press
Single leg leg press
Leg ext SS with leg curls
45 pound plate Hyperextensions SS with Weight wall sits
Walking lunges

Finished with 250 jump ropes

Everything was 4x10 or half pyramid with 2 drop sets

Probably did 3000-3500 jump ropes. Had to stop 3-4 times thinking I was finally going to hurl lol
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Old 02-10-2018, 02:44 PM   #510
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Said screw cardio and did legs first thing this AM

And then decided to mix 75-100 jump ropes between almost ever set...

Warm up 400 jump ropes

BB squats
Deadlifts
Smith Mch squats
Leg press
Single leg leg press
Leg ext SS with leg curls
45 pound plate Hyperextensions SS with Weight wall sits
Walking lunges

Finished with 250 jump ropes

Everything was 4x10 or half pyramid with 2 drop sets

Probably did 3000-3500 jump ropes. Had to stop 3-4 times thinking I was finally going to hurl lol
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Old 02-10-2018, 02:48 PM   #511
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Quote:
Originally Posted by 150class View Post
Said screw cardio and did legs first thing this AM

And then decided to mix 75-100 jump ropes between almost ever set...

Warm up 400 jump ropes

BB squats
Deadlifts
Smith Mch squats
Leg press
Single leg leg press
Leg ext SS with leg curls
45 pound plate Hyperextensions SS with Weight wall sits
Walking lunges

Finished with 250 jump ropes

Everything was 4x10 or half pyramid with 2 drop sets

Probably did 3000-3500 jump ropes. Had to stop 3-4 times thinking I was finally going to hurl lol
Quote:
Originally Posted by 150class View Post
Said screw cardio and did legs first thing this AM

And then decided to mix 75-100 jump ropes between almost ever set...

Warm up 400 jump ropes

BB squats
Deadlifts
Smith Mch squats
Leg press
Single leg leg press
Leg ext SS with leg curls
45 pound plate Hyperextensions SS with Weight wall sits
Walking lunges

Finished with 250 jump ropes

Everything was 4x10 or half pyramid with 2 drop sets

Probably did 3000-3500 jump ropes. Had to stop 3-4 times thinking I was finally going to hurl lol

Such a good workout you had to post it twice.


Cardio day for me, felt sluggish throughout the entire process. I guess I need more sleep. It didn't go as well as planned.

10 min treadmill
20 rotating staircase of death fat burner session
5 min on treadmill
2 min on rowing machine. Goal was to finish 2000 meters but completely gassed out after 500.
Finished off with 10 min cool down on the treadmill

Poopy session.
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Old 02-10-2018, 03:35 PM   #512
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Today was supposed to be legs and abs. A lot of interrupted sleep from the storms all night long so it ended up being a warmup, legs and then stretching. I tweeked my lower back a little doing deadlifts. It doesnt hurt but is pretty tight. Im hoping it loosens up by tomorrow so I can go get my ab workout in on what was supposed to be an off day.
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Old 02-10-2018, 06:29 PM   #513
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Scheduled off day, but I went out and piled more brush for over 2 hours. Then went to the school and played some variation of tennis with my youngest son for at least an hour and a half. No rules, no bounds. Lots of running around.

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Old 02-10-2018, 07:35 PM   #514
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Missed a few days. Today I was back at it with back and biceps.
Super sets
Lat pull downs/preacher curls
Cable rows/db curls
Close grip pull down/cable curls
5 sets of each 15-20 reps. Finished off with deadlifts and worked up to 365 pounds. I’d like to get my deadlift up to 400 in 2-3 months.
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Old 02-10-2018, 11:55 PM   #515
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12 minute warm-up on treadmill and finished up with 30 on elliptical.

All these plus SS squats
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Old 02-11-2018, 06:35 AM   #516
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I must've missed this..
Still at it daily.I did backsquats,and shoulders only yesterday..Had an early date
I'll hit everything this a.m.. 3hrs on weights,and shooting for an hour on the heavy bag.

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Old 02-11-2018, 08:03 AM   #517
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Slept awful last night and feel like I’m hungover but didn’t drink...

About to head in for chest and tris
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Old 02-11-2018, 09:32 AM   #518
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I’ve hit a massive arse wall at 255 on barebell Bench the last 2 months and I’m starting to get ****** about it lol... barely got it up today...
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Old 02-11-2018, 09:36 AM   #519
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Quote:
Originally Posted by 150class View Post
Iíve hit a massive arse wall at 255 on barebell Bench the last 2 months and Iím starting to get ****** about it lol... barely got it up today...
Me too. Except for the 255
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Old 02-11-2018, 10:00 AM   #520
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Quote:
Originally Posted by Chew View Post
Me too. Except for the 255
Lol sorry if that came off as a brag or any thing as it wasnít meant to be

Just extremely confused why I havenít even made a small amount of progress on Bench... not sure if my routine is preventing progress or if maybe my form is limiting me.

Frustrated to say the least
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Old 02-11-2018, 12:40 PM   #521
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Almost 4 hours in the gym.

HP= Half Pyramid
SS or ///=Super Set
DS= Drop set


Everything was Half pyramided increasing weight with 2 drop sets (some 1 drop set) and there was a couple exceptions. Half P's were either 12-10-8-6-5 or 15-12-10-8-6.

Barbell Bench HP with 2 DS //// alternating V bar downward ext & straight bar downward ext
DB chest press /// single arm tricep ext
DB decline press /// Single arm side tri ext
BB incline Press (2x8 and 2x10 sets) /// reverse grip cable tri ext
DB Chest Fly HP /// Dual bench dips
DB Incline chest Fly reverse pyramid /// DB overhead ext

Then jumped on the Smith Mch to really focus on proper form.

Smith Incline SS Overhead rope tri ext
Smith Bench SS Outward rope tri ext
Smith Decline SS DB tri kickbacks

Finished with:

Heavy rope tri downward ext SS Push ups to failure (never got to double digits)

Mch Tricep dips Full pyramid 15-12-10-8-10-12-15-20 focus half on tris and the other half with a slight lean forward engaging the chest

Cool down was a 8 min mile on the treadmill

Thinking this will be my last week on my own and then will pick up a training program off BodyBuilding to do for a couple months to change things up.

I feel like Im just doing to many exercises and just cant get myself to knock any off without feeling I left the gym with more to give. Any feedback is appreciated.
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Old 02-11-2018, 12:45 PM   #522
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And just found out Bodybuilding now forces you to buy a subscription to look at their workout plans lol

Never mind on that
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Old 02-11-2018, 12:51 PM   #523
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This app has a lot of plans at cheap prices. A few beginning ones are free but the advanced bodybuilding appear to be $1.50 - $4.50
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Old 02-11-2018, 12:55 PM   #524
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Quote:
Originally Posted by Chew View Post
This app has a lot of plans at cheap prices. A few beginning ones are free but the advanced bodybuilding appear to be $1.50 - $4.50
Appreciate it sir and will look into it.
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Old 02-11-2018, 12:59 PM   #525
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Quote:
Originally Posted by 150class View Post
Lol sorry if that came off as a brag or any thing as it wasnít meant to be



Just extremely confused why I havenít even made a small amount of progress on Bench... not sure if my routine is preventing progress or if maybe my form is limiting me.



Frustrated to say the least


Ainít bragging when you can back it up. I doubt anyone here took it as bragging anyway. Chew just messing with you while poking fun at himself.


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Old 02-11-2018, 02:07 PM   #526
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Came in and got some fat burning cardio and abs in and a lot of stretching on my lower back. Doesnít feel like it helped much at all. Time to breakout the lower back brace. I should have put it on immediately yesterday.


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Old 02-11-2018, 02:14 PM   #527
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Short time available today so, 30 min treadmill, 20 min HIIT on elliptical and 10 min treadmill cool down. Not sure what is going on with the diet, I know the scale is lying whore but the mental games suck. Up 2 lbs this week but looking more vascular and defined. Oh well, back to the grind.
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Old 02-11-2018, 02:17 PM   #528
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Quote:
Originally Posted by icetrauma View Post
Short time available today so, 30 min treadmill, 20 min HIIT on elliptical and 10 min treadmill cool down. Not sure what is going on with the diet, I know the scale is lying whore but the mental games suck. Up 2 lbs this week but looking more vascular and defined. Oh well, back to the grind.
I feel your pain. I look and feel better and scale has a mind of its own
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Old 02-11-2018, 02:35 PM   #529
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Quote:
Originally Posted by icetrauma View Post
Short time available today so, 30 min treadmill, 20 min HIIT on elliptical and 10 min treadmill cool down. Not sure what is going on with the diet, I know the scale is lying whore but the mental games suck. Up 2 lbs this week but looking more vascular and defined. Oh well, back to the grind.
A little more fiber in your diet could help solve that 2lb up swing.
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Old 02-11-2018, 02:36 PM   #530
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A little more fiber in your diet could help solve that 2lb up swing.
I started up my fiber pills again. I take them twice a day. Plus, I'm adding in a can of sauerkraut today to help speed up the process. I eat spinach or some forms of green leafy veggies every day as well.
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Old 02-11-2018, 02:38 PM   #531
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I started up my fiber pills again. I take them twice a day. Plus, I'm adding in a can of sauerkraut today to help speed up the process. I eat spinach or some forms of green leafy veggies every day as well.
Yep me too on the extra fiber and a lot of spinach nearly everyday.....I was just suggesting you might be full of crap.
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Old 02-11-2018, 02:44 PM   #532
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Quote:
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Yep me too on the extra fiber and a lot of spinach nearly everyday.....I was just suggesting you might be full of crap.
The full of crap part is a given...lol!!!
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Old 02-11-2018, 02:55 PM   #533
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Quote:
Originally Posted by 150class View Post
And just found out Bodybuilding now forces you to buy a subscription to look at their workout plans lol

Never mind on that
Yup! I have followed quit a few programs from there before they wanted money. I have since found out that amazon has better prices in protein as well
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Old 02-11-2018, 03:02 PM   #534
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Quote:
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I’ve hit a massive arse wall at 255 on barebell Bench the last 2 months and I’m starting to get ****** about it lol... barely got it up today...
Back off on the weight. Mark Bell has a how to increase your bench in a 30 day cycle. You utilize submaximal weight, usually around the 80% range, for your working sets.

https://markbellslingshot.com/pages/stronger-in-30-days


To many people lift to heavy to often and this well definitely stall you. To much stress on the CNS.
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Old 02-11-2018, 04:21 PM   #535
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Quote:
Originally Posted by icetrauma View Post
Back off on the weight. Mark Bell has a how to increase your bench in a 30 day cycle. You utilize submaximal weight, usually around the 80% range, for your working sets.

https://markbellslingshot.com/pages/stronger-in-30-days


To many people lift to heavy to often and this well definitely stall you. To much stress on the CNS.
Thank you sir!
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Old 02-11-2018, 04:25 PM   #536
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Thank you sir!
No problem, the hardest part about this workout is warming up and waiting the necessary time in between sets. Once you get past your bench and start the super set portion of the workout, it moves really fast.
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Old 02-11-2018, 04:26 PM   #537
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Chest and tris today.
5 sets of flat bench
4 sets of decline bench
5 sets of incline db bench ss with skull crushers
5 sets of cable flys ss with close grip bench
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Old 02-12-2018, 06:09 AM   #538
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Good 2 hour workout tonight. Got in my 1st bench press without the SS.

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Old 02-12-2018, 06:16 AM   #539
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Holy sweet Jesus my legs are fried.... Everything hurts lol

Back and Bi’s this afternoon after work
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Old 02-12-2018, 06:18 AM   #540
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Quote:
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Holy sweet Jesus my legs are fried.... Everything hurts lol

Back and Biís this afternoon after work
My wife asked me why Im always walking funny and moaning if working out is supposed to make you healthier and feel better.
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Old 02-12-2018, 08:28 AM   #541
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Legs, shoulders and abs today.

Lateral raise/leg extension
Hang clean/goblet squat
Front raise/incline leg press
Rear delt cable pulls/calf raises

Hanging leg raises/incline situps/ab roller

Chest and back tomorrow
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Old 02-12-2018, 11:45 AM   #542
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Cleans, front squats, lay pull downs, cable high pulls, rope push downs and single arm reverse grip pull downs today. Losing focus right now. Not progressing like I want to. Need to re-evaluate. Tweaked my lower lat on front squats today.
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Old 02-12-2018, 07:15 PM   #543
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Buddy sent me a pretty awesome 2 month plan that I’ll be starting next week and I did a sample of it today for back and bi’s.

Everything was supper setted and followed a 15x15x12x12x10x10xDrop Set (weight increases from each different set)

Ez Bar Curl SS Cable Lat Pull down
DB single arm preacher curls SS Lawnmower Pulls
EZ bar reverse grip curls SS reverse grip pull ups
BB wide Grip curls SS wide grip dealt pulls (or row)
Dual Preacher Hammer curls SS Mch Rows
Cable Curls SS Smith Mch Rows
Straight bar standing lat pull downs SS DB curls (half single arm and half dual)

Finished of with shoulder height Dual Cable Curls (no idea what they are actually called lol)
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Old 02-12-2018, 08:51 PM   #544
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.......
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Old 02-13-2018, 08:23 AM   #545
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Shoulder Boulders and abs today

Increasing weight with declining reps and tried to stay in the 50-75% range weight wise

DB Shoulder Press 15x15x12x10xDS /// Decline sit ups 4x12
DB Side Raise 15x12x10x10xDS /// Leg raises 4x12
Smith Row 15x12x10x10xDS /// Russian Twist 4x20
Single Arm DB Lateral Raise 15x12x10x10xDS /// Shoulder Shrugs with 1 sec hold 4x10
Standing DB Press 15x12x12x10xDS /// Leg lifts on bar 4x12
Smith Mch Press 15x12x10x10 /// Mch Twist 4x20
Mch Dealt Fly 15x15x12x12 /// Planks 3x45secs

5 mins jog for .71 miles

Weighted Ab coaster 4x15

Arnold press 15x12x12x10xDS
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Old 02-13-2018, 08:38 AM   #546
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I woke up at 0111 this morning. Maybe tomorrow!
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Old 02-13-2018, 10:01 AM   #547
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My youngest son had tennis matches yesterday and we didn't get home in time for me to workout. Gonna try to pull a double today to get back on schedule. Got up in time for round one before work.
DB single leg squats with jumps. 3 x 15.
3 way DB RDL. 2 x 12 each leg.
Tubing low rotation rows. 3 x 12 each arm.
DB renegade rows. 3 x 10 each arm.
One leg incline push-ups. 4 x 20.
Tubing woodchopper pushdowns. 3 x 12 each side.
11-11-11 scheduled for this afternoon.

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Old 02-13-2018, 12:44 PM   #548
rtp
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Originally Posted by icetrauma View Post
.......
We've all had days like that.
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Old 02-13-2018, 12:46 PM   #549
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Today was warm up, chest and bicep SS then calves. Finished on the arm bike and 12 minutes of stretching in the dry sauna. Two nights of really good sleep and an off day yesteday had/has me feeling pumped today. It is amazing how much 7 hours of solid sleep can do for you.
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Old 02-13-2018, 12:46 PM   #550
icetrauma
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We've all had days like that.
I hit unsubscribe when instead of the thread title. lol


Today was treadmill, stair master, treadmill, rotator cuff and shoulder mobility.
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