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Deads (60%): 185x8x2, 16
Shrugs: 245x11, 10, 9
RDL: 195x10x2, 8
Leg curls: 70x12, 10, 8
The deads felt really light and even on the 16th rep weren't feeling too heavy. I will have to...
Pull downs (60%): 135x8x2, 12
Military press (60%): 75x8x2, 12
BOR: 165x12x2, 11
Underhand cable row: 115x12, 11, 10
Face pulls: 75x12x2, 11
Bench (60%): 125x8x2, 15
Incline db press: 55x12, 9, 8
Arnolds: 35x10x2, 7
Dips: 20x12x2, 8
My left tri was giving out on all lifts. Seems to be what is holding them back. I will repeat...
Macro 8
Estimated 1rm
Bench: 200
Pullup: 225
Military press: 120
Deadlifts (90%): 315x1, 275x1x2
Shrugs: 145x17, 15
RDL: 145
Lying leg curl: 60
This didn't go so well. My right quad has been bugging me either from soccer or a bike ride. I didn't think...
Pull ups (90%): 210x2, 1x2
Military press (90%): 105x4, 1x2
BOR: 135x20, 15
Underhand cable row: 90x17, 15
Face pulls: 55...
Bench (90%): 185x2, 1x2
Incline db: 45x18, 14
Arnolds: 25x20, 14
Dips: 10x15, 10
My inconsistency is showing. I guess going to 4 day music festivals, lack of food, sleep and too many...
Deads (80%): 290x5, 3x2
Shrugs: 290x5x4, 4
RDL: 235x5x4, 4
Lying leg curl: 100x5, 3x2
Though the reps were good for shrugs and rdl I didn't feel as though my ROM was good enough so I will...
Pull ups (80%): 185x6, 3x2
Military press (80%): 95x6, 3x2
BOR: 205x5x2, 3x3
Underhand cable rows: 155x5x3, 3x2
Face pulls: 95
Bench (80%): 165x4, 3x2
Incline db: 70x4, 65x5x2
Arnolds: 45...
Dips: 45...
I wasn't feeling very good. Think I have a cold. Was just feeling drained and had no spotter so only 4 reps on...
Deads (70%): 245x6x2, 10
Shrugs: 245x12x2, 9
RDL: 185x12x3
Lying leg curl: 70 dnf
The deads felt good. I think i will keep the weight the same on the shrugs next time but up the weight of...
Pull ups (70%): 164x6x2, 7
Military press (70%): 80x6x2, 8
BOR: 165x12, 11, 9
Underhand cable row: 115x12, 11, 10
Face pulls: 75x12, 10x2
Bench (70%): 145x6x2, 8
Incline db: 55x10x2, 8
Cable cross: 35x10x3
Arnolds: 35x10x2, 8
Dips: 20x12, 10x2
Deads (60%): 215x8x2, 10
Shrugs: 195x12, 10, 7
RDL: 145 dnf
Lying leg curl: 60 dnf
Not my best day. I did double overhand on the deads the whole time which wiped my grip and didn't ave...
Pull downs (60%): 140x8x2, 10
Military press (60%): 70x8x2, 12
BOR: 135x18, 15
Underhand cable row: 90x17, 15
Facepulls: 55x20, 16
Bench (60%): 125x8x2, 14
Incline db press: 45x15, 12
Arnolds: 25x19, 14
Dips: 10x20, 15
I did paused reps on bench today which really wore me out more than normal. My tri's were giving...
Macro 7
Estimated 1rm
Bench: 205
Pull up: 230
Overhead press: 115
Deads (90%): 315x4, 1x2
Shrugs: 285x5x3, 4, 3
RDL: 225x5x5
Lying leg curl: 90x5x4, 4
Everything went well today. My estimated 1rm is now 355. I'm going to keep shrugs at 285, but raise...
Pull ups (90%): 205x4, 1x2
Military press (90%): 100x4, 1x2
BOR: 205x5x3, 4, 3
Underhand cable row: 155
Face pull: 95x5x3, 4, 3
Bench (90%): 175x5, 1x2
Incline db press: 65x5x4, 3
Arnold's:45x5, 4x4
Dips: 45x5, 4x2, 1
Today everything went really well. My new estimated 1rm is 205. I will also raise Inclines to 70...