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  1. #1
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
    Location: BC, Canada
    Age: 25
    Stats: 5'10", 195 lbs
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    B-Neva: it's big it's heavy it's wood (LOG)

    Age: 20(lol was 19 a month ago )
    Height: 5"10
    Weight: 165

    About me
    I was 140-145lbs Nov 07' and on my birthday I decided to start going to the gym seriously and I gained about 25lbs in a few months of working out (noob gains I guess). I've basically maintained that weight for a while now and I want to get bigger. As of now I'm in my 2nd year of college.

    Goals
    -I'd like to possibly compete in 2009 or 2010.
    -Get to 180-190 of lean muscle (~10% BF)
    -generally increase all my lifts
    -clean up my diet

    Routine
    I don't have set days I do stuff because of school.

    Chest/Tri
    Incline DB Press 4 x 8-10(sometimes 6)
    Flat DB Press 4 x 8-10
    DB or Machine Flys 4 x 8-10
    Hammer Strength Decline Press 4 x 8-10

    Back/Bi
    Wide-Grip Pullups 3 x 6-10
    Deadlifts 4 x 6-10
    Cable Rows 4 x 8-10
    Lat Pulldowns 4 x 8-10
    Iso-Lateral rows 4 x 6-10 (sometimes)

    DB Curls 4 x 6-10
    Rope Hammer Curls 4 x 8-10
    Incline Curls 4 x 8-10 (sometimes)

    Shoulders/traps
    DB Military press 4 x 8-10
    Lateral Raises 4 x 8-10
    Front Raises 4 x 8-10
    Rear-Pec dec 4 x 8-10

    Shrugs 4 x 8-10
    Upright Rows 4 x 8-10

    Legs
    Squats 4 x 5-10
    Decline Legpress 4 x 5-10
    Leg Extensions 4 x 8-10
    Leg Curls 4 x 8-10

    Abs generally fall on any day, thats if I feel like doing them which I will start doing soon.

    Supplements
    -Superpump
    -SizeOn
    -Iso-Gold Protein
    (I'll be ordering Animal Pak and possibly some other stuff soon)

    Diet
    Well it sucks right now, I am basically just eating whatever I want. My new years resolution is to change my diet (clean it up) and to eat a lot more so I can gain.

    I'll try and update this as I go along hopefully it will keep me motivated! I'll take pictures soon.
    Last edited by B-Neva; 12-30-2008 at 10:41 PM.
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  2. #2
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
    Location: BC, Canada
    Age: 25
    Stats: 5'10", 195 lbs
    Posts: 14,558
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    Today I did:

    BACK/BI
    Wide-Grip Pullups(unassisted)
    10
    8
    8

    Cable-Rows
    90 x 10
    110 x 10
    110 x 10
    120 x 10

    Iso-Lateral Rows
    150 x 10
    180 x 8
    180 x 7
    100 x 15

    DB Curls
    30 x 10
    35 x 8
    35 x 8

    BB Curls
    50 x 10
    60 x 10
    70 x 8

    I was going to leave then I decided to just do a few sets of quick deadlifts but I just went light because I already did my workout so.

    Deadlifts
    135 x 10
    185 x 8
    185 x 8

    I think I'm going to buy a notebook and right down all the **** I do so it's easier to update this thing.
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  3. #3
    Banned samsuperjew5's Avatar
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    Age: 20
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    first
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  4. #4
    DTF Davidthefat's Avatar
    Join Date: Sep 2007
    Location: California, United States
    Age: 20
    Stats: 6'0", 218 lbs
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    Davidthefat is the lowest scum of the boards. (Worst Rank) Davidthefat is the lowest scum of the boards. (Worst Rank) Davidthefat is the lowest scum of the boards. (Worst Rank) Davidthefat is the lowest scum of the boards. (Worst Rank) Davidthefat is the lowest scum of the boards. (Worst Rank) Davidthefat is the lowest scum of the boards. (Worst Rank) Davidthefat is the lowest scum of the boards. (Worst Rank) Davidthefat is the lowest scum of the boards. (Worst Rank) Davidthefat is the lowest scum of the boards. (Worst Rank) Davidthefat is the lowest scum of the boards. (Worst Rank) Davidthefat is the lowest scum of the boards. (Worst Rank)
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    Get Out of the Teen section and go out into the old people sections (No Hate)
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  5. #5
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
    Location: BC, Canada
    Age: 25
    Stats: 5'10", 195 lbs
    Posts: 14,558
    BodyPoints: 6704
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    Originally Posted by Davidthefat View Post
    Get Out of the Teen section and go out into the old people sections (No Hate)
    you really hurt my feelings
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  6. #6
    DTF Davidthefat's Avatar
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    Originally Posted by B-Neva View Post
    you really hurt my feelings
    Im sorry, I was thinking you get more publicity there
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  7. #7
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
    Location: BC, Canada
    Age: 25
    Stats: 5'10", 195 lbs
    Posts: 14,558
    BodyPoints: 6704
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    I usually end up incline DB or BB but decided to do it a bit different this time.
    Light workout nothing special, I definitely need to kick it into high gear!
    CHEST/TRI

    Bench press
    45 x 12 (warmup)
    135 x 10
    155 x 9
    165 x 7
    145 x 9

    Incline DB Press
    45 x 10
    50 x 10
    50 x 8
    50 x 8

    Machine Fly's
    100 x 10
    115 x 9
    130 x 6

    Decline-Press
    150 x 10
    170 x 8

    V-Bar pushdowns
    40 x 15
    50 x 12
    60 x 10
    65 x 10

    Rope pushdowns
    40 x 10
    45 x 8
    45 x 8
    45 x8
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  8. #8
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
    Location: BC, Canada
    Age: 25
    Stats: 5'10", 195 lbs
    Posts: 14,558
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    LEGS

    Squats

    45 x 10 (warm up)
    135 x 10
    185 x 10
    185 x 8
    185 x 6 (dropset to 135)
    135 x 6

    this is the point where I am out of breathe and sweating like a pig lol

    Decline Leg Press
    2(plates) x 10
    3 x 10
    4 x 8
    4 x 6

    Leg Curls
    65 x 12
    80 x 10
    95 x 10
    95 x 8

    Leg Extensions
    90 x 10
    110 x 8
    115 x 8
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  9. #9
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
    Location: BC, Canada
    Age: 25
    Stats: 5'10", 195 lbs
    Posts: 14,558
    BodyPoints: 6704
    Rep Power: 15309
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    SHOULDERS

    DB Press
    30 x 12
    40 x 10
    50 x 8
    50 x 6

    Side-Lateral Cables
    17.5 x 10
    25 x 10
    25 x 10
    25 x 10

    Front Raises
    17.5 x 10
    25 x 10
    30 x 8
    25 x 10

    Rear-Pec deck
    80 x 10
    95 x 10
    95 x 10
    95 x 8

    DB Shrugs
    50 x 10
    60 x 10
    65 x 10
    70 x 10

    Upright Rows
    70 x 10
    70 x 10
    70 x 10
    this really bugs my wrists/shoulders so I can't really go heavy on that.
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  10. #10
    Registered User LeantoMean's Avatar
    Join Date: Feb 2008
    Location: Australia
    Age: 22
    Stats: 5'10", 143 lbs
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    I wouldnt do as many sets for bi's tbh, cuz ur bi's are already ****ed from your back workout lol, itl b counter proactive doing a whole other bi workout ontop of it. Goodluck tho.
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  11. #11
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
    Location: BC, Canada
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    Originally Posted by LeantoMean View Post
    I wouldnt do as many sets for bi's tbh, cuz ur bi's are already ****ed from your back workout lol, itl b counter proactive doing a whole other bi workout ontop of it. Goodluck tho.
    well 8 isn't really that much but I see what you are saying. Maybe thats why my biceps aren't gettin bigger really :P
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  12. #12
    Registered User LeantoMean's Avatar
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    Originally Posted by B-Neva View Post
    well 8 isn't really that much but I see what you are saying. Maybe thats why my biceps aren't gettin bigger really :P
    6-8 is ok, i was reading ur first post thought u had 12 sets for bi's?
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  13. #13
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
    Location: BC, Canada
    Age: 25
    Stats: 5'10", 195 lbs
    Posts: 14,558
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    ARMS
    I think I got 3hours max of sleep lastnight went to bed at midnight woke up at 4am for work and couldn't sleep. I got home from work and was bored so I decided to just do arms.

    DB Curls
    30 x 10(each arm)
    40 x 8
    40 x 8
    40 x 6

    Incline DB Curls
    25 x 10
    30 x 10
    30 x 8
    27.5 x 10

    Preacher Curls ( hurts my wrist doing this)
    40 x 10
    60 x 10
    50 x 10

    Dips
    12
    12
    12
    10
    all with bodyweight, someone was using the damn belt so I couldn't add any weight.

    Rope Pulldowns
    40 x 10
    60 x 8
    60 x 8
    40 x 10

    StraightBar pulldowns
    50 x 10
    60 x 10
    55 x 10
    55 x 10
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  14. #14
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
    Location: BC, Canada
    Age: 25
    Stats: 5'10", 195 lbs
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    legs in a few hours, unless the snow stops me
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  15. #15
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
    Location: BC, Canada
    Age: 25
    Stats: 5'10", 195 lbs
    Posts: 14,558
    BodyPoints: 6704
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    Today I told myself "I'm going to squat 225 and set some PR's"
    LEGS

    Squats
    135 x 10
    185 x 9
    205 x 6
    225 x 3 (PR)
    dropset to 185 x 6

    Decline Legpress
    plates per side:
    2 plates x 10
    3 plates x 10
    4 plates x 9
    4 plates + 25 x 5 (PR)

    Leg Curls
    80 x 12
    90 x 10
    105 x 8
    105 x 6
    dropset 80 x 6

    Leg Extensions
    90 x 10
    110 x 10
    130 x 10
    130 x 8

    Seated Calf Raises
    its some ****ty air pressure machine and it's the only calf machine we got and I know the weights aren't right

    250 x 12
    275 x 10
    275 x 10
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  16. #16
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
    Location: BC, Canada
    Age: 25
    Stats: 5'10", 195 lbs
    Posts: 14,558
    BodyPoints: 6704
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    CHEST

    Incline DB Press
    35 x 10
    45 x 10
    60 x 6
    65 x 4

    Flat DB Press
    45 x 10
    50 x 10
    55 x 9
    60 x 8

    Incline Fly's
    35 x 10
    40 x 10
    40 x 10
    40 x 8

    Machine Fly's
    100 x 10
    130 x 10

    Decline-Press
    80 (each side) x 10
    90 x 10
    90 x 8
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  17. #17
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
    Location: BC, Canada
    Age: 25
    Stats: 5'10", 195 lbs
    Posts: 14,558
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    holy **** was it ever busy today. It's been ****ty weather lately, pissing rain. So now the 3 feet of snow we've gotten over the past few weeks is turning into slush so I didn't think it would be busy but boy was I wrong. I had to wait for like everything so I just did the workout as fast as I could to get out of there.

    BACK

    Lat-Pulldowns
    90 x 12
    115 x 10
    130 x 8
    115 x 10

    Cable Rows
    154 x 10
    178 x 10
    198 x 10
    220 x 8

    Deadlifts (my lower back was super tired for some reason)
    135 x 10
    185 x 5
    185 x 5

    Iso Lateral Rows
    140 x 10
    180 x 10
    180 x 10

    I am definitely taking a few days off I've worked out for like 7 days straight I think. Been really bored lately cuz was off from school so I went a lot.
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  18. #18
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
    Location: BC, Canada
    Age: 25
    Stats: 5'10", 195 lbs
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    taking a day off today and I'll be doin shoulders tomorrow, really need to increase the size on them. I played baseball for 13 years so my right shoulder is a lot bigger and defined than my left.

    I want to BB to compete and I feel like I won't clean up my diet until I sign up for a competition but then I don't want to sign up for a competition and not be very big.
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  19. #19
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
    Location: BC, Canada
    Age: 25
    Stats: 5'10", 195 lbs
    Posts: 14,558
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    SHOULDERS

    DB Press
    35 x 10
    45 x 10
    50 x 8
    55 x 6

    Side-Lateral Cables
    17.5 x 10
    25 x 10
    28 x 10
    28 x 10

    Front Raises
    30 x 10
    30 x 8
    30 x 8

    Rear-Pec deck
    80 x 10
    100 x 10
    100 x 8
    95 x 8

    DB Shrugs
    65 x 10
    65 x 10
    65 x 10

    only got a few sets in for traps cuz everyone was using all the damn BB's
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  20. #20
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
    Location: BC, Canada
    Age: 25
    Stats: 5'10", 195 lbs
    Posts: 14,558
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    LEGS

    Squats

    45 x 10 (warm up)
    135 x 12
    205 x 6
    225 x 5 (PR)
    205 x 6

    Decline Leg Press
    3(plates) x 10
    4 x 10
    5 x 5(PR)
    4 x 6

    Leg Curls
    80 x 10
    95 x 10
    105 x 8
    105 x 7

    Leg Extensions
    90 x 10
    110 x 10
    130 x 8
    120 x 8

    Seated calf thing(air pressure machine lolz)
    250 x 12
    275 x 10
    275 x 10

    I am enjoying the new females that have ventured into my gym now!
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  21. #21
    Never Enough HardWorkandRest's Avatar
    Join Date: Oct 2008
    Location: Stratford, Connecticut, United States
    Age: 26
    Stats: 5'11", 230 lbs
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    Nice legs workout brudda. I did legs today too. And about the female thing, there are none where I just moved to. So any of the guys in the area hound around the ones that they see, which are usually 5/10's. I wish some good lookin chicks were around here.
    Nothin but a peanut!

    Even if winning isn't logical, losing is far from optional.

    Team FrvrMuscle
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  22. #22
    Registered User B-Neva's Avatar
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    Location: BC, Canada
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    ya It's all the new years people, soon they will be gone. I am amazed someone actually replied to this thread HOLY. lol
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  23. #23
    Never Enough HardWorkandRest's Avatar
    Join Date: Oct 2008
    Location: Stratford, Connecticut, United States
    Age: 26
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    Why brudda? We gotta keep you motivated just like you gotta keep everyone else motivated. It's a leaning system and we gotta be here to support the true hard workers here.
    Nothin but a peanut!

    Even if winning isn't logical, losing is far from optional.

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  24. #24
    Registered User B-Neva's Avatar
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    lol well nobody really has said anything yet :P Prob cuz lot of people don't know who i am haha
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  25. #25
    Never Enough HardWorkandRest's Avatar
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    Location: Stratford, Connecticut, United States
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    Don't worry, I'm here and I heart you! (No homo)
    Nothin but a peanut!

    Even if winning isn't logical, losing is far from optional.

    Team FrvrMuscle
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  26. #26
    Registered User B-Neva's Avatar
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    soon it will be time for an awesome chestwork out i hope!
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  27. #27
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
    Location: BC, Canada
    Age: 25
    Stats: 5'10", 195 lbs
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    CHEST/TRI/ABS

    Incline DB Press
    35 x 12 warmup
    50 x 10
    60 x 10
    70 x 5 (PR) friend was at the gym so he spotted me, helped me a little bit on the last rep
    60 x 7

    Flat DB Press
    45 x 10
    55 x 10
    55 x 9
    55 x 8

    Incline Fly's
    35 x 10
    35 x 10
    35 x 10

    All the cable machines at my gym must have some weird pulley setup because everything is heavier. My dads gym I'll do 80lbs and then at my gym its like 30-40 lol.
    Rope Pushdowns
    35 x 10
    40 x10
    45 x 10

    Overhead Tricep Extensions(cables) V-bar
    40 x 10
    50 x 10
    switched to regular V-bar
    60 x 10
    60 x 10

    Dips
    Bodyweight x 10
    same
    same


    Did a few sets of abs
    crunches on ball trying to feel the muscle
    4 sets of 10

    Hanging Leg Raises
    12
    10
    10
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  28. #28
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
    Location: BC, Canada
    Age: 25
    Stats: 5'10", 195 lbs
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    BACK/BI

    Lat Pulldowns
    80 x 12
    100 x 10
    120 x 8
    110 x 10

    Deadlifts
    135 x 10
    185 x 8
    205 x 5

    Cable-Rows (put a wide grip attatchment on it to hit the lats)
    150 x 10(normal handle rest are widegrip)
    150 x 10
    175 x 10
    200 x 8

    Iso-Lateral Rows
    180 x 10
    180 x 10
    200 x 8

    DB Curls
    35 x 10
    40 x 7
    40 x 6
    35 x 8

    Incline Curls going pretty slow
    25 x 10
    30 x 9
    30 x 8

    then I just did 1 set of 21's with 50lbs
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  29. #29
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
    Location: BC, Canada
    Age: 25
    Stats: 5'10", 195 lbs
    Posts: 14,558
    BodyPoints: 6704
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    SHOULDERS

    DB Press
    35 x 10
    45 x 10
    50 x 8
    50 x 8
    45 x 8

    Side Lateral
    15 x 10
    20 x 10
    20 x 10
    Side-Lateral Cables
    25 x 10
    28 x 10
    28 x 10

    Rear-Pec deck
    70 x 10
    85 x 10
    100 x 8
    100 x 7

    DB Shrugs
    60 x 10
    65 x 10

    BB Shrugs (somethin about these I can't really feel it don't know why)
    135 x 10
    185 x 10
    135 x 10

    I can never feel the burn in my shoulders, sure it burns after the set but they never feel like they are tired its really annoying.
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  30. #30
    Registered User B-Neva's Avatar
    Join Date: Nov 2007
    Location: BC, Canada
    Age: 25
    Stats: 5'10", 195 lbs
    Posts: 14,558
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    ****ty workout today

    I got home from school and I wasn't goin to workout but decided what the hell so I went. When I got there, there was no parking at all had to park far away up the road, I almost got there and just left to go home cuz it was so packed inside.

    LEGS

    Squats

    45 x 10 (warm up)
    135 x 12
    205 x 10
    225 x 6
    205 x 6

    Decline Leg Press
    3(plates) x 10
    4 x 10
    5 x 6(PR)
    4 x 10

    Leg Curls
    80 x 10
    95 x 10
    105 x 8
    105 x 7

    i didn't feel like waiting around to use machines so I just left.
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