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    Monday 12/6/21 Bench Bench Press(por grip)...

    Monday 12/6/21 Bench

    Bench Press(por grip)
    45x12, 2 sets
    95x8
    115x5
    135x3
    185x1
    200x6
    200x4
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    45
    Views
    3,790

    Friday 12/3/21 Close-Grip Bench Close-Grip...

    Friday 12/3/21 Close-Grip Bench

    Close-Grip Bench Press(thumb from smooth)
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
    205x6, 2 sets(last 2 reps paused on both sets)
    185x7
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    45
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    3,790

    Wednesday 12/1/21 Accessory SSB Lower Back...

    Wednesday 12/1/21 Accessory

    SSB Lower Back Lift(off pins)
    45x8
    65x8
    75x8
    85x6

    Wide-Grip Pulldowns
    80x2x15
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    45
    Views
    3,790

    Monday 11/29/21 Bench Bench Press(por grip)...

    Monday 11/29/21 Bench

    Bench Press(por grip)
    45x12, 2 sets
    95x8
    115x5
    135x3
    185x1
    200x6, 2 sets(last 2 reps paused on both)
    180x8, last 2 reps paused
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    45
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    3,790

    40mins of cardio on hand/leg bike 125 crunches ...

    40mins of cardio on hand/leg bike
    125 crunches
    Stretches for the quads, hamstrings, hips/glutes, calves

    I also used my NMES unit for 30mins each on my quads, hamstrings, & calves
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    45
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    3,790

    30mins of cardio on my hand/leg bike Crunches...

    30mins of cardio on my hand/leg bike
    Crunches 100 reps
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    45
    Views
    3,790

    Friday 11/26/21 Close-Grip Bench Rotator Cuffs...

    Friday 11/26/21 Close-Grip Bench

    Rotator Cuffs

    Close-Grip Bench Press(thumb from smooth)
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
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    45
    Views
    3,790

    No I don’t drink. I was on the way to work and it...

    No I don’t drink. I was on the way to work and it was raining, I ended up hitting some water in the road and I hydroplaned and lost control. Went down an embankment flipped a couple of times and...
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    45
    Views
    3,790

    Did 30mins of cardio on my hand/leg bike. I need...

    Did 30mins of cardio on my hand/leg bike. I need to get back into doing this every day
  • Replies
    45
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    3,790

    Monday 11/22/21 Bench Rotator Cuffs Bench...

    Monday 11/22/21 Bench

    Rotator Cuffs

    Bench Press(por grip)
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x2
  • Replies
    45
    Views
    3,790

    Friday 11/19/21 Close-Grip Bench Rotator Cuffs...

    Friday 11/19/21 Close-Grip Bench

    Rotator Cuffs

    Swiss-Bar Close-Grip Bench Press
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
  • Replies
    45
    Views
    3,790

    Wednesday 11/17/21 Speed Bench Swiss-Bar Speed...

    Wednesday 11/17/21 Speed Bench

    Swiss-Bar Speed Bench Press
    45x12, 2 sets
    95x5
    105x3, 9 sets
    Wide/Med/Close Grips

    Flat DB Press
    50x20
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    45
    Views
    3,790

    Monday 11/15/21 Bench Swiss Bar Bench Press...

    Monday 11/15/21 Bench

    Swiss Bar Bench Press
    45x12, 2 sets
    95x8
    115x5
    135x5
    155x5, 3 sets

    Incline Swiss Bar Press
  • Replies
    45
    Views
    3,790

    Wednesday 8/10/21 Speed Bench Rotator Cuffs ...

    Wednesday 8/10/21 Speed Bench

    Rotator Cuffs

    Swiss-Bar Speed Bench Press
    45x12, 2 sets
    95x3, 9 sets
    Wide/Med/Close grips

    Flat DB Press
  • Replies
    45
    Views
    3,790

    Monday 11/8/21 Bench Rotator Cuffs ...

    Monday 11/8/21 Bench

    Rotator Cuffs

    Swiss-Bar Bench Press
    45x12, 2 sets
    95x8
    115x5
    135x10, 3 sets
  • Replies
    45
    Views
    3,790

    Yesterday I competed at the USPA Day of the Dead...

    Yesterday I competed at the USPA Day of the Dead powerlifting meet. I made all 3 lifts.

    Opener was 242.5,
    2nd attempt was 264
    And on my 3rd attempt I got 286.6(which is a PR since my spinal...
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    45
    Views
    3,790

    Monday 10/25/21 Bench(Meet WK) Rotator Cuffs ...

    Monday 10/25/21 Bench(Meet WK)

    Rotator Cuffs

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x2
  • Replies
    45
    Views
    3,790

    Thank you!!

    Thank you!!
  • Replies
    45
    Views
    3,790

    Friday 10/22/21 Close-Grip Bench(WK 6) Rotator...

    Friday 10/22/21 Close-Grip Bench(WK 6)

    Rotator Cuffs

    Close-Grip Bench Press(thumb-length from smooth)
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
  • Replies
    45
    Views
    3,790

    Wednesday 10/20/21 Speed Bench(WK 6) Rotator...

    Wednesday 10/20/21 Speed Bench(WK 6)

    Rotator Cuffs

    Speed Bench Press
    45x12, 2 sets
    95x5
    115x3, 9 sets
    Different grips on each set(comp, por, thumb from smooth)
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