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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...