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    Eat foods with a higher calorie density. Prime...

    Eat foods with a higher calorie density. Prime Rib or Peanut Butter & Jelly Sandwiches both being good examples.
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    3,767

    Wednesday Dec 4 - Strength Push Day...

    Wednesday Dec 4 - Strength Push Day
    ---------------------------------------------
    Warmup [BIKE-5m@16]
    Bradford Press 3x5x98wbar
    SSB Squats 3x5x190w135
    CS::Roman Situps/Reverse Curls 3x15DPx20...
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    103
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    3,767

    Tuesday Dec 3 - Strength Pull Day...

    Tuesday Dec 3 - Strength Pull Day
    ----------------------------------------
    Posture Work [EXTD 15x5-60s]
    Chinups 3x5x23.25wbw
    T-Bar Rows 3x5x197w135
    CS::TRX Reverse Flyes/Bent Laterals 3x10 ::...
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    103
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    3,767

    Monday Dec 2 - Mass Push Day...

    Monday Dec 2 - Mass Push Day
    ------------------------------------
    Warmup [BIKE-5m@16]
    Arnold Press 3x12DPx45w25 SETS: 12 12 9/3
    CS::Front/Overhead Squats 3x5x130w135P5T5/45 :: 3x5x70.5w45
    DB...
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    103
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    3,767

    Friday Nov 29 - Mass Pull Day...

    Friday Nov 29 - Mass Pull Day
    ----------------------------------
    Posture Work [CHINx6-40s+NODx20]
    Neutral Pullups 3x8xbw SETS: 8 6/6 6/4 4/4/2
    Cable Rows (3s) 3x12DPx200w110 SETS: 10 10 6/4...
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    103
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    3,767

    Thursday Nov 28 - Deload Push Day...

    Thursday Nov 28 - Deload Push Day
    -----------------------------------------
    Warmup [BIKE-5m@16]
    Incline Laterals(3s) 3x15DPx15 SETS: 8 8 8
    Reverse Lunges 3x3Ex169.25w95
    Incline DB Press...
  • Replies
    103
    Views
    3,767

    Wednesday Nov 27 - Deload Pull Day...

    Wednesday Nov 27 - Deload Pull Day
    ------------------------------------------
    Posture Work [EXTD 15x5-60s]
    DB Pullovers 3x12DPx82.5w40 SETS: 9 9 9
    Face Pulls (3s) 5x15DPx40 SETS: 11 11 11 11 11...
  • Replies
    103
    Views
    3,767

    Tuesday Nov 26 - Power Push Day...

    Tuesday Nov 26 - Power Push Day
    ---------------------------------------
    Warmup [BIKE-5m@16]
    Overhead Press 3x3x159.25w95
    Squats 3x3x297w225/135P5T5
    Bench 1x3x203.75w135 B@3x10DPx155 SETS 10 10 7...
  • Replies
    103
    Views
    3,767

    Monday Nov 25 - Power Pull Day...

    Monday Nov 25 - Power Pull Day
    --------------------------------------
    Posture Work [CHINx6-40s+NODx20]
    Pullups [HANGx3-30s] {HOLDx3-25s} 3x3x43.75wbw
    V Pulldowns (3s) 3x12DPx140w100 SETS: 11 7/4...
  • Replies
    103
    Views
    3,767

    Friday Nov 22 - Strength Push Day...

    Friday Nov 22 - Strength Push Day
    -----------------------------------------
    Warmup [BIKE-5m@16]
    Bradford Press 3x5x97.5wbar
    SSB Squats 3x5x185w135
    CS::Roman Situps/Reverse Curls 3x15DPx20 SETS:...
  • Replies
    103
    Views
    3,767

    Thursday Nov 21 -------------------- Had to...

    Thursday Nov 21
    --------------------
    Had to work late last night, no workout today. I've learned from bitter experience that it's better to take a full deload day in that scenario than to try and...
  • Replies
    103
    Views
    3,767

    Wednesday Nov 20 - Strength Pull Day...

    Wednesday Nov 20 - Strength Pull Day
    ---------------------------------------------
    Posture Work [EXTD 15x5-60s]
    Chinups 3x5x23wbw
    T-Bar Rows 3x5x196w135
    CS::TRX Reverse Flyes/Bent Laterals 3x10...
  • Replies
    103
    Views
    3,767

    Tuesday Nov 19 - Mass Push Day...

    Tuesday Nov 19 - Mass Push Day
    --------------------------------------
    Warmup [BIKE-5m@16]
    Arnold Press 3x12DPx45w25 SETS: 12 12 8/4
    CS::Front/Overhead Squats 3x5x129w135P5T5/45 :: 3x5x70w45
    DB...
  • Thread: T-Bar Rows.

    by blue9steel
    Replies
    16
    Views
    1,422

    I have a small infrared heater in the garage,...

    I have a small infrared heater in the garage, keeps it at 60 degrees all winter. Of course, I live in Oregon where we don't get ridiculous sub-zero temperatures.
  • Thread: T-Bar Rows.

    by blue9steel
    Replies
    16
    Views
    1,422

    You are much stronger than I am so my experience...

    You are much stronger than I am so my experience may not transfer. That said, I like t-bar rows but the setup really matters. I use a spacer ring to push the plates out farther and a v-handle on...
  • Replies
    103
    Views
    3,767

    Monday Nov 18 - Mass Pull Day...

    Monday Nov 18 - Mass Pull Day
    -------------------------------------
    Posture Work [CHINx6-40s+NODx20]
    Neutral Pullups 3x8xbw SETS: 8 8 8
    Cable Rows (3s) 3x12DPx200w110 SETS: 10 10 5/5
    Overhead...
  • Replies
    103
    Views
    3,767

    Friday Nov 16 - Deload Push Day...

    Friday Nov 16 - Deload Push Day
    --------------------------------------
    Warmup [BIKE-5m@16]
    Incline Laterals(3s) 3x15DPx12 SETS: 15 15 15
    Reverse Lunges 3x3Ex169w95
    Incline DB Press 3x12DPx50...
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    1,973
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    143,111

    That's some serious overhead pressing, nice work!

    That's some serious overhead pressing, nice work!
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    785
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    28,073

    I haven't done straight bar curls in a long time,...

    I haven't done straight bar curls in a long time, but I do feel like I get pretty good biceps results from chinups which is pretty much the same grip.
  • Replies
    103
    Views
    3,767

    Thursday Nov 14 - Deload Pull Day...

    Thursday Nov 14 - Deload Pull Day
    ----------------------------------------
    Posture Work [EXTD 15x5-60s]
    DB Pullovers 3x12DPx82.5w40 SETS: 8 8 8
    Face Pulls (3s) 5x15DPx40 SETS: 10 10 10 10 10...
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