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    April 13

    i try my best to keep consistent with my workout days but i had a wedding on the weekend and got off my face drunk, which also meant nutrition was out the window, so had to push the session to today...
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    45
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    7,001

    in! hit this just last night for 3 sets of 5...

    in!

    hit this just last night for 3 sets of 5 at 165 (74 ish Kg's)


    been a goal for a fuk long time, was the happiest moment ive had in the gym in some time to finally get it
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    April 9

    FBR W9 D3 A
    Squats - 140x3x5 :D
    Pendlay - 85x3x5
    Pull ups - 5kgx3x6
    Incline bench - 65x3x5
    Tricep pushdown - 20x11,10,10 superset w/
    hanging leg raise - BWx3x15
    isolated bicep curl -...
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    1,980
    Views
    100,398

    April 7

    FBR W9D2 B
    Squats - 137.5x3x5
    Deadlift - 155x5
    Bench - 85x3x5
    seated row - 77x8,8,6
    lat pulldown - 57x12,12,10
    db shrugs - 18kgx20,16
    tricep pushdown - 20x11,10,9 supersetted w/
    hanging leg...
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    1,980
    Views
    100,398

    April 4

    FBR W9D1 A
    Squats - 135x3x5
    Hanging leg raise - BWx3x15
    pendlay row - 70x4x5 *lowered due to elbow tendonitis
    pull ups - 5kgx5,6,6
    Incline bench - 62.5x5x5
    tricep pushdown - 15x15,15,15,10
    ...
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    1,980
    Views
    100,398

    April 2

    FBR W8D3 B
    Squats - 132.5x3x5
    deadlift - 150x5
    bench - 82.5x3x5
    seated rows [close grip attachment] - 77x8,7,6
    lat pulldown - 57x12,11,10
    db shrugs - 18kgx18,15
    tricep pushdown - 20x10,10,8...
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    47
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    6,288

    id fukk her so fukking hard holy FUKK

    id fukk her so fukking hard holy FUKK
  • Replies
    1,980
    Views
    100,398

    March 29 / 31

    FBR W8D1 B
    Squats - 127.5x3x5
    Deadlift - 150x5
    Bench - 80x3x5
    Seated row - 77x6,5,5
    Lat pulldown - 57x11,10,10
    DB shrugs - 16kgx2x20
    Tricep pushdown - 20x10,10,9 superset w/
    Hanging leg raise...
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    1,980
    Views
    100,398

    March 26

    FBR W7D3 A
    Squats - 125x3x5
    pendlay row - 80x3x5
    *didn't move up from last session to focus on form
    pull ups - BWx3x10
    bench - 80x3x5
    *same as rows
    tricep pushdown - 20x3x10
    HLR -...
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    1,980
    Views
    100,398

    March 24

    FBR W7D2 B
    Squats - 122.5x3x5
    deadlift - 150x5
    OHP - 60x3,3,2 :(
    seated row - 77x6,5,5
    lat pulldown [wide grip] - 57x3x10
    DB shrugs - 16kgx20,19
    tricep pushdown - 20x10,10,9
    Hanging leg raise...
  • Replies
    1,980
    Views
    100,398

    March 23

    FBR W7D1 A
    Squats - 120x3x5
    Pendlay row - 80x3x5
    pull ups - BWx3x10
    bench press - 80x3x5
    tricep pushdown - 20x10,10,8 superset w/
    Hanging leg raise - BWx15,15,12
    face pulls - 7.5x2x20
    BB...
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    1,980
    Views
    100,398

    March 17 / 19

    FBR W6D2 A
    Squats - 115x3x5
    pendlay row - 77.5x3x5
    pull ups - 5kgx8,6,6
    chin ups - 5kgx2x5
    *pull ups are getting harder!
    OHP - 57.5x3x5
    tricep pushdown - 15kgx3x16 superset w/
    hanging leg...
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    1,980
    Views
    100,398

    March 10 / 12 / 15

    FBR W5D2 B
    Squat - 107.5x3x5
    Deadlift - 145x5
    OHP - 55x3x5
    Seated row - 67x12,11,10
    Lat pulldown - 47x15,14,12 [wide grip]
    DB shrugs - 16kgx20,16
    DB static hold - 26kgx1:00,0:46,0:40
    Tricep...
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    1,980
    Views
    100,398

    March 8

    FBR W5D1 A
    Squats - 105x3x5
    pendlay row - 75x3x5
    pull ups - 5kgx10,8,7,5
    Bench - 70x3x5
    tricep pushdown - 15x3x15
    Hanging leg raise - BWx12,12,12,7 supersetted w/
    BB curls - 25kgx10,10,12...
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    1,980
    Views
    100,398

    March 6

    FBR W4D3 B
    Squats - 102.5x3x5
    Deadlift - 140x5
    Bench - 67.5x5x5
    seated row - 67x11,11,10
    lat pulldown [wide grip] - 47x15,13,12
    DB shrugs - 14kgx2x20
    DB static holds - 26kgx1:15,0:55 [pretty...
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    1,980
    Views
    100,398

    March 3

    FBR W4D2 A
    Squats - 100x3x5
    Pendlay row - 72.5x3x5
    pull ups - 5kgx10,10,5,5
    OHP - 52.5kgx3x5
    tricep pushdown - 15x3x15 [all supersetted from here down]
    BB bicep curl - 25kgx3x10
    HLR - BWx4x10...
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    1,980
    Views
    100,398

    March 1st

    FBR W4D1 B
    Squats - 97.5x3x5
    deadlift - 135x5
    bench - 65x5x5
    seated row - 67x11,10,10
    lat pulldown - 47x15,12,12 [wide grip]
    db shrugs - 14kgx20,17
    db static hold - 26kgx1:05,1:02
    tricep...
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    14
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    3,207

    like what brah. i need help with this got into...

    like what brah. i need help with this got into somethin last night didn't wanna start nothin but dno how to calm that sht down :(
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    1,980
    Views
    100,398

    Feb 24 / 26

    FBR W3D2 B
    Squats - 92.5x3x5
    Deadlift - 135x5
    OHP - 50x3x5
    seated row - 67x3x10
    lat pulldown - 47x12 (mid-close grip), 12 (wide), 12 (wide)
    stiff-legged deadlift - 60x10
    DB shrugs - 12kgx2x20...
  • Replies
    1,980
    Views
    100,398

    Feb 22

    FBR W3D1 A
    Squats - 90x3x5
    pendlay row - 67.5x3x5
    pull ups - 5kgx8,8,6,6,2 (to 30)
    bench - 60x3x5
    tricep pushdown - 20x4x10
    bb bicep curl - 25kgx13,13,11
    hanging leg raise - BWx10,11,10,10...
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