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    1/15/2021: Chest, Medial Delts, & Arms ...

    1/15/2021: Chest, Medial Delts, & Arms



    Incline Barbell Bench

    205 for 4 sets of 6 reps

    (2.5 min rest)
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    311,785

    1/12/22 Seated Overhead Press (Smith) 185x10...

    1/12/22

    Seated Overhead Press (Smith)
    185x10
    155x12,12,10
    (2.5 min rest)

    Hoist Neutral Grip Overhead Press
    118 for 3x15,12,10
    (2-2.5 min rest)
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    1/11/22 Barbell Sumo DL 405 for 3x5 (2.5 min...

    1/11/22

    Barbell Sumo DL
    405 for 3x5
    (2.5 min rest)

    DB RDL
    90's for 3x12
    (2-2.5 min rest)
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    311,785

    1/10/22 Incline DB Bench 105’s for 3 sets of...

    1/10/22

    Incline DB Bench
    105’s for 3 sets of 8 reps
    (3 min rest)

    Close Grip Bench
    235 for 4 sets of 6 reps
    (2.5 min rest)
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    311,785

    1/8/22: Back/Medial Delts/Triceps Barbell Row...

    1/8/22: Back/Medial Delts/Triceps

    Barbell Row
    315x12
    245x12
    155x12
    (3 min rest)

    Lat Pulldown (Wide Neutral Grip)
    120 for 3 sets of 8 reps
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    311,785

    1/7/22 Barbell Back Squat 315x5 335x5 355x5...

    1/7/22

    Barbell Back Squat
    315x5
    335x5
    355x5
    (3-3.5 min rest)

    DB Bulgarian Split Squat
    65's for 3x8
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    3,189
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    311,785

    1/6/2021: Chest, Medial Delts, & Arms Incline...

    1/6/2021: Chest, Medial Delts, & Arms

    Incline Barbell Bench
    190lbs for 3 sets of 10 reps
    (3 min rest)

    Flat Dumbbell Bench
    90’s for 3 sets of 8 reps
    (2.5 min rest)
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    3,189
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    311,785

    Deload week until January 6th, so won’t be...

    Deload week until January 6th, so won’t be recording workouts here.
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    3,189
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    311,785

    12/29/21: Legs & Abs Leg Ext 60 for 4 sets of...

    12/29/21: Legs & Abs

    Leg Ext
    60 for 4 sets of 15 reps
    (1.5 min rest)

    DB Bulgarian Split Squat
    60’s for 3 sets of 8 reps
    (2.5 min rest)
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    3,189
    Views
    311,785

    12/28/2021: Chest, Medial Delts, & Arms ...

    12/28/2021: Chest, Medial Delts, & Arms

    Incline Barbell Bench
    190lbs for 3 sets of 10 reps
    (3 min rest)

    Flat Dumbbell Bench
    85’s for 3 sets of 10 reps
    (2.5 min rest)
  • Replies
    3,189
    Views
    311,785

    12/27/21 Dead-Stop Standing BB Overhead Press ...

    12/27/21

    Dead-Stop Standing BB Overhead Press
    140lbs for 4 sets of 8 reps
    (3 min rest)

    Seated Neutral Grip Shoulder Press Machine
    105lbs for 3 sets of 12 reps
    (2 min rest)
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    3,189
    Views
    311,785

    12/25/21 Sumo DL 415 for 2x8 (3 min rest) ...

    12/25/21

    Sumo DL
    415 for 2x8
    (3 min rest)

    Barbell Hip Thrust
    185 for 2x10
    (3 min rest)
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    3,189
    Views
    311,785

    12/24/21 Incline DB Bench Press 100lbs for 3...

    12/24/21

    Incline DB Bench Press
    100lbs for 3 sets of 8 reps
    (3 min rest)

    Flat Close Grip Bench Press
    245x8
    225x10
    205x7
  • Replies
    3,189
    Views
    311,785

    12/22/21: Back & Shoulders Barbell Row 325x6...

    12/22/21: Back & Shoulders

    Barbell Row
    325x6
    235 x 12
    145 x 18
    (3 min rest)

    Seated Row Machine (Cybex - Neutral Grip)
    100lbs x 12
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    3,189
    Views
    311,785

    12/21/21: Legs & Abs Leg Press 380x8 340x12...

    12/21/21: Legs & Abs

    Leg Press
    380x8
    340x12
    290x12
    250x15
    (2-2.5 min rest)

    DB Bulgarian Split Squat
  • Replies
    3,189
    Views
    311,785

    12/18/21 Dead-Stop Standing BB Overhead Press ...

    12/18/21

    Dead-Stop Standing BB Overhead Press
    140lbs for 4 sets of 7 reps
    (3 min rest)

    Seated Neutral Grip Shoulder Press Machine
    90lbs for 3 sets of 12 reps
    (2.5 min rest)
  • Replies
    3,189
    Views
    311,785

    12/16/21 Sumo DL 415 for 2x7 (3 min rest) ...

    12/16/21

    Sumo DL
    415 for 2x7
    (3 min rest)

    Barbell Hip Thrust
    185 for 2x10
    (3 min rest)
  • Replies
    3,189
    Views
    311,785

    12/15/21 Incline DB Bench Press 100lbs for 3...

    12/15/21

    Incline DB Bench Press
    100lbs for 3 sets of 8 reps
    (3 min rest)

    Flat Close Grip Bench Press
    225lbs for 3 sets of 8 reps
    (3 min rest)
  • Replies
    3,189
    Views
    311,785

    12/13/21: Back & Shoulders Barbell Row 320lbs...

    12/13/21: Back & Shoulders

    Barbell Row
    320lbs x 12
    230lbs x 10
    140lbs x 15
    (3 min rest)

    Seated Row Machine (Cybex - Neutral Grip)
    100lbs x 12
  • Replies
    3,189
    Views
    311,785

    12/12/21: Legs & Abs Barbell Back Squat 325...

    12/12/21: Legs & Abs

    Barbell Back Squat
    325 for 3 sets of 6 reps
    (3.5 min rest)

    Leg Press
    270 for 3 sets of 15 reps
    (2.5 min rest)
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