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  1. #271
    Registered User LeakyQuesadilla's Avatar
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    bench press
    45 x 20
    95 x 15
    135 x 10
    185 x 5
    225 x 3
    275 x 1
    310 x 0 (pr attempt)

    seated press
    45 x 10
    95 x 10
    135 x 6
    175 x 3
    205 x 3 x 3
    165 x 8 x 2
    165 x 7

    lateral raises: 30 x 10 x 3

    30 mins cardio.
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  2. #272
    Banned Simplething1980's Avatar
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    Thanks for sharing man. Its so interesting.
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  3. #273
    Registered User LeakyQuesadilla's Avatar
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    incline press
    45 x 20
    95 x 15
    135 x 10
    185 x 10 x 3

    bench press
    45 x 20
    135 x 10
    225 x 10
    215 x 10
    205 x 10

    40 mins cardio.

    didnt feel strong today.
    keep rep trading out of your sig
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  4. #274
    Registered User LeakyQuesadilla's Avatar
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    deadlifts
    135 x 10 x 10
    rdl
    135 x 10 x 10

    hammer curls: 30 x 15 x 3
    random kettle bell swings: ? x ?

    30 mins cardio.

    tried to jack up my heart rate today for fun. did 200 reps of deadlifts + rdl in 27 mins. my grip was done.
    keep rep trading out of your sig
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  5. #275
    Registered User LeakyQuesadilla's Avatar
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    dumbell press
    35 x 20 x 2
    55 x 20
    75 x 15 x 3, 75 x 14

    seated dumbell press
    60 x 12 x 4

    light kettle bell swings: 10, 9, 8 (rest) 7, 6, 5 (rest) 4, 3, 2, 1
    heavy kettle bell swing: 10 x 5
    light kettle bell swing: 10 x 2

    30 mins cardio
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  6. #276
    Registered User LeakyQuesadilla's Avatar
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    incline press
    45 x 20
    95 x 20
    135 x 10
    175 x 8
    205 x 12 x 3
    205 x 11

    seated press
    45 x 10
    95 x 10
    135 x 12 x 2
    135 x 11

    chest press: 150 x 20, 180 x 15 x 2
    tri push down: 120 x 10 x 3
    pec flies: 105 x 15 x 3

    30 mins cardio.
    keep rep trading out of your sig
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  7. #277
    Registered User LeakyQuesadilla's Avatar
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    deadlifts
    135 x 10 x 10
    rdl
    135 x 10 x 10

    hammer curls: 30 x 15 x 4

    30 mins cardio.

    i did the 200 reps in 23 mins this time. not sure if i can break that record next week, i was winded for about 30 mins after that.
    keep rep trading out of your sig
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  8. #278
    Registered User LeakyQuesadilla's Avatar
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    close grip bench
    45 x 20
    95 x 15
    135 x 10
    185 x 8
    225 x 8 x 3

    seated press
    45 x 10
    95 x 10
    155 x 8 x 3

    15 mins of rumble rolling

    30 mins cardio.
    keep rep trading out of your sig
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  9. #279
    Registered User LeakyQuesadilla's Avatar
    Join Date: Sep 2008
    Age: 25
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    incline press
    45 x 20
    95 x 15
    135 x 10
    185 x 6
    215 x 10 x 3

    seated dumbell press
    25 x 12
    45 x 10
    65 x 8
    80 x 8 x 3

    chest press: 180 x 15 x 3
    tri push down: 100 x 20 x 2
    pec flies: 115 x 12 x 3

    30 mins cardio and 15 mins of rumble rolling.
    keep rep trading out of your sig
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  10. #280
    Registered User LeakyQuesadilla's Avatar
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    deadlifts
    135 x 10, 8, 8
    185 x 8 x 3

    rdl
    185 x 9,8,8,8

    assistance
    cable rows: 165 x 10 x 3
    hammer strength high rows: 180 x 12 x 3
    hammer curls: 32.5 x 12 x 3

    30 mins cardio.
    keep rep trading out of your sig
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  11. #281
    Registered User LeakyQuesadilla's Avatar
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    floor press
    45 x 20
    95 x 10
    135 x 8
    185 x 6
    235 x 8 x 2
    235 x 7
    215 x 8
    215 x 8

    seated press
    45 x 15
    95 x 10
    135 x 6
    175 x 7
    175 x 6

    30 mins of cardio
    keep rep trading out of your sig
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  12. #282
    Registered User LeakyQuesadilla's Avatar
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    incline presses
    45 x 20
    95 x 10
    135 x 10
    165 x 7
    195 x 5
    225 x 10
    225 x 8
    225 x 5
    assistance
    chest press: 150 x 20 x 3
    tri push down: 100 x 20 x 3
    pec flies: 105 x 20 x 3

    30 mins cardio.

    there was a 9 hour gap between when i last ate food and when i went to the gym. so my energy was not there. next time i will definitely eat something before i lift.
    keep rep trading out of your sig
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  13. #283
    Registered User LeakyQuesadilla's Avatar
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    pull ups: 5, 5, 5
    lat pull downs: 180 x 8 x 3
    cable rows: 180 x 12 x 3
    hammer strength high rows: 180 x 12 x 3
    hammer strength low rows: 180 x 12 x 3
    hammer curls: 35 x 15 x 3

    15 mins of foam rolling

    30 mins cardio
    keep rep trading out of your sig
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  14. #284
    Registered User LeakyQuesadilla's Avatar
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    Age: 25
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    floor press
    45 x 20
    95 x 10
    135 x 8
    185 x 6
    215 x 5
    245 x 6, 5, 6

    seated press
    45 x 10
    95 x 10
    135 x 6
    185 x 5, 5, 6

    30 mins cardio
    keep rep trading out of your sig
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  15. #285
    Registered User LeakyQuesadilla's Avatar
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    Age: 25
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    incline press
    45 x 20 x 2
    95 x 15
    135 x 10 x 2
    185 x 6
    215 x 5
    240 x 6, 6, 5

    seated press
    45 x 10
    95 x 10
    135 x 8
    170 x 8 x 3

    assistance
    chest press: 165 x 15 x 3
    tri push down: 110 x 15 x 3
    pec flies: 105 X 15 X 3

    30 mins cardio
    keep rep trading out of your sig
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  16. #286
    Registered User LeakyQuesadilla's Avatar
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    30 mins rumble rolling

    35 mins cardio

    I had a cut on my palm and I didn't want it to get infected so I didn't really do much today.

    Better safe than sorry.
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  17. #287
    Registered User LeakyQuesadilla's Avatar
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    floor press
    45 x 15
    95 x 10 x 2
    135 x 10
    185 x 8
    225 x 5
    255 x 5, 3
    235 x 6, 6, 5

    seated press
    45 x 10
    95 x 10
    135 x 6
    180 x 6, 7, 6

    25 mins cardio
    keep rep trading out of your sig
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  18. #288
    Registered User LeakyQuesadilla's Avatar
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    Age: 25
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    incline press
    45 x 20 x 2
    95 x 15
    135 x 8
    185 x 6
    220 x 4
    250 x 6 (pr)
    230 x 8 x 3

    seated press
    45 x 10
    95 x 8
    135 x 6
    175 x 5, 6, 6

    chest press: 165 x 15 x 3
    tri push down: 100 x 15 x 3
    pec flies: 115 x 12 x 3

    30 mins cardio
    15 mins of rumble rolling
    keep rep trading out of your sig
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  19. #289
    Registered User LeakyQuesadilla's Avatar
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    pull ups: 6, 6, 6,
    lat pull downs: 180 x 10 x 3
    cable rows: 195 x 10 x 3

    hammer curls: 30 x 12 x 4
    bent over raises: 25 x 12 x 3

    30 mins cardio
    keep rep trading out of your sig
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  20. #290
    Registered User LeakyQuesadilla's Avatar
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    Age: 25
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    floor press
    45 x 20
    95 x 10
    135 x 10
    185 x 6
    225 x 5
    265 x 3
    245 x 5, 4, 5

    seated dumbell press
    35 x 10
    50 x 10
    65 x 10
    80 x 9 (stopped after, shoulder was tweaking)

    30 mins cardio
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  21. #291
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    incline press
    45 x 20
    95 x 12 x 2
    135 x 8
    185 x 6
    210 x 5
    235 x 3
    260 x 3
    240 x 5 x 3

    seated press
    45 x 10
    95 x 8
    135 x 6
    185 x 5, 3
    175 x 7

    chest press: 180 x 12 x 3
    tri push down: 110 x 15 x 3
    pec flies: 115 x 12 x 3

    30 mins cardio
    15 mins rumble rolling
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  22. #292
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    front squats
    45 x 10 x 4 (quad starting cramping on the 3rd set, lol)
    95 x 8 x 3
    135 x 6 x 3
    175 x 4

    hammer curls: 30 x 13 x 3

    24 mins of cardio.

    i was getting sick of doing isolation workouts for my back so i decided to try some front squats.

    it was pretty fun and enjoyable.
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  23. #293
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    floor press
    45 x 20
    95 x 10 x 2
    135 x 8
    185 x 6
    225 x 3
    245 x 3
    270 x 3
    250 x 4 x 4

    seated press
    45 x 15
    95 x 10
    135 x 6
    180 x 6 x 2

    28 mins cardio
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  24. #294
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    incline press
    45 x 20 x 2
    95 x 10 x 2
    135 x 8
    185 x 5
    215 x 3
    245 x 1
    270 x 2 (weak PR)
    250 x 3 x 3

    seated press
    45 x 10
    95 x 8
    135 x 6
    165 x 6, 7, 7

    chest press: 180 x 12 x 3
    tri push down: 100 x 20 x 3
    pec flies: 110 x 12 x 3

    30 mins cardio
    20 mins rumble rolling
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  25. #295
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    front squat
    45 x 8 x 2
    95 x 8 x 2
    135 x 5 x 5
    185 x 5 x 2

    back squat
    45 x 10 x 2
    135 x 8 x 2

    hammer curls: 35 x 15 x 3

    30 mins cardio.

    sand bagged workout. i like to tell myself i've never front squatted before to justify why im doing such light weights.
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  26. #296
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    front squat
    45 x 10 x 3
    95 x 10 x 2
    135 x 5
    155 x 5 x 5
    195 x 5 x 2

    back squat
    45 x 10 x 2
    135 x 8 x 2
    185 x 5 x 2
    205 x 5

    30 mins cardio

    decent workout.
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  27. #297
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    incline press
    45 x 15 x 2
    95 x 10 x 2
    135 x 8 x 1
    185 x 6
    235 x 8
    215 x 8 x 3

    seated press
    45 x 10
    95 x 10
    135 x 6
    195 x 3 x 3

    chest press: 180 x 15 x 3
    tri push down: 110 x 15 x 3
    pec flies: 110 x 15 x 3

    30 mins cardio
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  28. #298
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    front squats
    45 x 8 x 2
    95 x 6 x 2
    135 x 5
    175 x 5 x 3
    205 x 5
    225 x 1
    175 x 5 x 2

    hammer curls: 35 x 15 x 3
    hammer strength low rows: 180 x 15 x 2

    30 mins cardio.

    something on the left side of my knee is slowly starting to hurt again. same f*cking place as last time. if i continue to ignore it and keep squatting, eventually the pain will hurt so bad i will have be in agony doing body weight squats.

    f*cking lovely.
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  29. #299
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    floor press
    45 x 2
    95 x 10
    135 x 8
    185 x 5
    225 x 5
    245 x 5, 5, 5, 5, 4

    hip abductor: 20 x 5
    hip adductor: 20 x 5

    hip mobility + foam roll

    30 mins cardio.

    i found the cause of my leg pain. it is called it band symptom and for me specifically it is a result of tight hip flexors.
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  30. #300
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    abductor: 10 x 3
    adductor: 10 x 3

    front squat
    45 x 8 x 3
    95 x 6
    135 x 5
    185 x 5 x 3
    215 x 3
    185 x 5 x 2

    back squat
    45 x 8 x 2
    95 x 5 x 2
    135 x 5 x 3

    stopped the back squats due to left shoulder pain/tightness.

    30 mins cardio
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