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    Wed Oct 28th Afternoon DB 1-arm Floor Press:...

    Wed Oct 28th Afternoon

    DB 1-arm Floor Press: 95x7 (slightly raised off ground on last rep on left side), 85x11, 85x10
    Pullups: BW+20x8, BW+20x2x5
    Concentration Curls: 35x10, 30x10, 25x11
    Incl...
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    Sun Oct 25th PM Seated Shoulder Press: 50x12,...

    Sun Oct 25th PM

    Seated Shoulder Press: 50x12, 55x7, 50x10
    1-leg RDL: 70x3x10
    Glute Machine: 200x10, 180x11, 160x12
    Incl DB Rows: 35x3x10
    Incl DB Kickbacks: 35x10, 35x9
    DB Hammer Curls: 35x12,...
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    Sat Oct 24th PM Chins: BW+50x12, BW+25x7, BWx9...

    Sat Oct 24th PM

    Chins: BW+50x12, BW+25x7, BWx9
    RFESS: 70x10, 70x8
    1-arm Lunge: 45x2x10
    Cable Curls Strt Bar: 150x9, 130x10
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    Wed Oct 22nd PM Concentration Curls: 35x12,...

    Wed Oct 22nd PM

    Concentration Curls: 35x12, 40x6, 30x11
    Incline Seated OH Tri Ext: 30x10, 35x9, 35x7
    Lateral Raises: 25x9, 2013
    Rear Raises: 30x3x10
    Calf Presses: 225x15 + myoreps
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    Tue Oct 21st PM DB NG Floor Press: 95x6,...

    Tue Oct 21st PM

    DB NG Floor Press: 95x6, 85x10, 75x13
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    Sun Oct 18th PM Lateral Raises: 25x8, 20x15,...

    Sun Oct 18th PM

    Lateral Raises: 25x8, 20x15, 20x13
    FacePulls: 40/50/60x10
    1-leg RDL: 60x3x10
    Glute Kickback Machine: 195x10, 175x11, 160x12
    Strt Bar Tri Pushdown: 135x12, 150x10
    Calf Press:...
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    Sat Oct 16th PM Chins: BW+50x7(barely)/5/5...

    Sat Oct 16th PM

    Chins: BW+50x7(barely)/5/5
    RFESS: 65x12, 65x10
    1-arm Reverse Lunge: 30x10, 40x10
    Cable Curl Strt Bar: 140x10, 120x11
    Incline Tri Kickbacks: 30x8, 25x10
    Other tricep work...
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    Wed Oct 14th Afternoon NG 1-arm Floor Pres:...

    Wed Oct 14th Afternoon

    NG 1-arm Floor Pres: 95x6, 90x8, 85x9
    Lat Pulldown: 130/135/140x10
    Calf Presses: 220x15, 200x16
    1-arm Tri Ext: 25x12, 25x11
    Concentration Curls: 35x10, 35x8
    Lateral...
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    Sun Oct 11th Afternoon Seated DB Shldr Press...

    Sun Oct 11th Afternoon

    Seated DB Shldr Press NG: 70x8, 65x9, 60x10
    Reverse Lunge: 75x6, 65x8
    Horiz Leg Press: 310x15, 280x20
    Rolling DB LTE: 35x10, 30x12
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    Sat Oct 10th Afternoon Chins: BW+50x7...

    Sat Oct 10th Afternoon

    Chins: BW+50x7 (barely), BW+25x8, BWx10
    1-leg RDL: 50x3x12
    Glute Kickback Machine: 180x12, 190x2x10
    Cable Curls: 130x10, 120x10
    Tri Strt Bar Pushdown: 120x10, 110x10
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    Wed Oct 7th Afternoon NG 1-arm Floor Press:...

    Wed Oct 7th Afternoon

    NG 1-arm Floor Press: 92.5x8, 85x9, 75x12
    DB Rows: 80x15, 80x12, 80x10
    OH DB Tri Ext (2 hands): 65x8, 65x10
    Concentration Curls: 30x2x12
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    Sun Oct 4th PM RFESS: 75x11 (very wobbly on...

    Sun Oct 4th PM

    RFESS: 75x11 (very wobbly on right), 65x6, 65x5
    DB Shoulder Press Neutral Grip: 70x8, 65x9
    DB Rolling LTE: 30x9, 25x11, 20x13
    Rear Raises: 20x2x15
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    Sat Oct 3rd Afternoon Chins: BW+50x7, BW+25x8,...

    Sat Oct 3rd Afternoon

    Chins: BW+50x7, BW+25x8, BWx10
    1-leg RDL: 50x2x10
    Glute Kickback Machine: 155x10, 165x10, 170x10
    Leg Press Calf Raises: 210x15 + myoreps
    Strt Bar Cable Curls: 90x10,...
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    Wed Sep 30th Afternoon 1-arm Neutral Grip...

    Wed Sep 30th Afternoon

    1-arm Neutral Grip Floor Press: 92.5x7, 85x9, 75x12
    DB Row: 75x15, 75x12, 75x12
    Bis/Tris
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    Sun Sep 27th PM NG Seated DB Shldr Press:...

    Sun Sep 27th PM

    NG Seated DB Shldr Press: 70x8, 65x9, 60x10
    Row Machine: 190x10, 180x11, 155x12
    Tri Kickback on Incl Bench: 20x2x10, 15x12
    Concentration Curls: 30x10, 25x11, 20x12
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    Sat Sep 26th PM Chins: BW+50x7 (might not have...

    Sat Sep 26th PM

    Chins: BW+50x7 (might not have made it over the bar on last rep), BW+50x5, BW+50x4
    RFESS: 75x10 (did 4 reps & had to stop on right foot. rested and then got 10), 65x11
    Leg Curl:...
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    Thu Sep 24th PM Pullups: BWx15, BWx8, BWx5...

    Thu Sep 24th PM

    Pullups: BWx15, BWx8, BWx5
    Rope Pushdowns: 130x13, 130x10
    Rope Curls: 80x15, 100x12
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    Wed Sep 24th PM DB 1-arm Floor Press: 92x7...

    Wed Sep 24th PM

    DB 1-arm Floor Press: 92x7 (had to re-set after 4 reps on left side), 85x9, 75x12
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    Sun Sep 21st PM Seated NG Shoulder Pres: 65x9,...

    Sun Sep 21st PM

    Seated NG Shoulder Pres: 65x9, 55x11, 50x12?
    DB Rows: 75x15, 75x2x10
    OH Tri Cable Ext: 90x12, 100x7
    DB Curls: 40x10, 35x11
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    Sat Sep 19th PM Chins: BW+50x7, BW+25x8,...

    Sat Sep 19th PM


    Chins: BW+50x7, BW+25x8, BWx10
    RFESS: 70x11, 60x11
    Leg Ext: 120x12, 110x13, 100x15
    Glute Kickback Machine: 155x10, 135x12
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