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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris
    Warm up
    Nautilus laterals 110 x 20 ea side- started warmups a bit lighter, 200 x 10 ea side

    Nautilus Double Chest Flye 100 x 10 ea side unilaterally, 200 x 10 ea side, stack...
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    611
    Views
    19,528

    Leg workout

    Nautilus leg extensions 130 x 20, 230 x 10, stack + 35= 285 x 10, stack + 105- 355 x 10 NA,* (5 neg ea leg) - up 2 NA rep ea leg. Caugnt most of my breath then pre ex with

    Vertical leg press...
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    611
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    19,528

    Back and Biceps

    Back
    Universal Pullovers- 6 pl x 20- used 1 less plate, 13 pl x 10, stack + 105 -298 lbs x 7- tough set!
    Pre ex with

    Nautius Explode TM Pulldowns 2 pl ea side x 10- started with 90 lbs more, 3...
  • Replies
    611
    Views
    19,528

    Pecs/Delts/Triceps

    Pecs/ Delts/Tris
    Warm up
    Nautilus laterals 130 x 20 ea side, stack = 250 x 10

    Nautilus Double Chest Flye 130 x 10 ea side unilaterally, stack = 250 x 10 ea side, stack + 85 - 335 x 5 a side* ...
  • Replies
    611
    Views
    19,528

    Legs

    Legs
    Break-in workout- hadn't weight trained in about 3 weeks, after I strained shoulder in non training situation, and about 5 weeks since last weight leg workout- up on every working set!!
    ...
  • Replies
    611
    Views
    19,528

    Back and Biceps

    Back
    Universal Pullovers- 7 pl x 20- used 1 more plate, 13 pl x 10- used 1 more plate, stack + 105 -298 lbs x 7* - up 1 rep!
    Pre ex with

    Nautius Explode TM Pulldowns 1 pl ea side x 20, 2 pl...
  • Replies
    611
    Views
    19,528

    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Nautilus laterals 130 x 20 ea side, - stack = 250 x 10 - DOD 5 less reps in 2nd warmup, was a bit hot in garage

    Nautilus Double Chest Flye 130 x 10 ea side unilaterally,...
  • Replies
    611
    Views
    19,528

    Legs Break-in workout Nautilus leg extensions...

    Legs Break-in workout
    Nautilus leg extensions 130 x 20- used 10 more lbs and 10 more reps. 230 x 10- used 10 more lbs, stack + 105- 355 x 7 NA (3 neg ea leg)
    pre ex with
    Vertical leg press...
  • Replies
    611
    Views
    19,528

    Back Universal Pullovers- 6 pl x 20- very easy,...

    Back Universal Pullovers- 6 pl x 20- very easy, 12 pl x 10- first reps felt kind of light, stack + 105 -298 lbs x 6 - up 15 lbs for 2 less reps! Pre ex with

    Nautius Explode TM Pulldowns 1 pl ea...
  • Replies
    611
    Views
    19,528

    Pecs/Delts/Triceps

    Pecs/ Delts/Tris Nautilus laterals 130 x 20 ea side, - stack = 250 x 15 ea side. First reps were pretty easy, used 20 more lbs and 5 more reps on 2nd warmup 


     Nautilus Double Chest Flye 130 x 10...
  • Replies
    611
    Views
    19,528

    Leg workout

    Legs Nautilus leg extensions 120 x 10, 220 x 10, stack + 45 - 295 x 6- primarily neuromuscular facilitation stack + 195- 445 x 8* - up 1 rep pre ex with 

     Vertical leg press sled + 220 x 10, sled+...
  • Replies
    611
    Views
    19,528

    Back Universal Pullovers- 6 pl x 20- very easy,...

    Back Universal Pullovers- 6 pl x 20- very easy, 12 pl x 10- first reps felt kind of light, stack + 90 283 x 8* - up 1 rep
    Pre ex with
    Nautius Explode TM Pulldowns 1 pl ea side x 20, , 2 pl ea...
  • Replies
    611
    Views
    19,528

    Pecs/ Delts/Tris Nautilus laterals 130 x 20 ea...

    Pecs/ Delts/Tris Nautilus laterals 130 x 20 ea side, 230 x 10 ea side worked on extending ROM at top.

    Nautilus Double Chest Flye 130 x 10 ea side unilaterally- , 230 x 10 ea side, stack + 140 -...
  • Replies
    611
    Views
    19,528

    Legs Nautilus leg extensions 120 x 20 used 10...

    Legs

    Nautilus leg extensions 120 x 20 used 10 lbs less -did 5 more reps, stack-250 x 10, stack + 195- 445 x 7 - did NA last time pre ex with

    Vertical leg press sled + 220 x 10, sled+ 330 x...
  • Replies
    611
    Views
    19,528

    Back Universal Pullovers- 6 pl x 20 - did 10 more...

    Back Universal Pullovers- 6 pl x 20 - did 10 more reps, 12 pl x 10,- used 2 more plates, stack + 90 283 x 7* - up 1 rep, better contractions!
    Pre ex with Nautilus Explode TM Pulldowns 1 pl ea side...
  • Replies
    611
    Views
    19,528

    Pecs/delts/tris

    Nautilus laterals 130 x 20 ea side, 230 x 10 ea side

    Nautilus Double Chest Flye 130 x 10 ea side unilaterally- , 230 x 10 ea side, stack + 140 - 390 x 3 + 1 +1 RP left, x 2 + 1 RP right,

    pre...
  • Replies
    611
    Views
    19,528

    Legs Nautilus leg extensions 130 x 15- did 5 more...

    Legs Nautilus leg extensions 130 x 15- did 5 more reps, stack-250 x 10,
    pre ex with
    Vertical leg press sled + 220 x 10, sled+ 330 x 10, sled + 565 x 6 up 30 lbs and 1 rep with better ROM- but...
  • Replies
    611
    Views
    19,528

    Nautilus laterals 130 x 20 ea side (used 10 more...

    Nautilus laterals 130 x 20 ea side (used 10 more lbs x, 230 x 10 ea side- used 10 lbs more.
    Nautilus Double Chest Flye 130 x 10 ea side unilaterally- used 10 more lbs, 230 x 10 ea side,- used 10...
  • Replies
    611
    Views
    19,528

    Legs Nautilus leg extensions 130 x 10, stack-250...

    Legs Nautilus leg extensions 130 x 10, stack-250 x 10, 445 x 10*- up 2 reps! pre ex

    Vertical leg press sled + 220 x 10, sled+ 330 x 10, sled + 560 x 5- up 30 lbs for 2 less reps!

    Nautilus...
  • Replies
    611
    Views
    19,528

    Back Universal Pullovers- 7 pl x 10 - used 1 more...

    Back Universal Pullovers- 7 pl x 10 - used 1 more plate, 12 pl X 10, stack + 85 - 278 x 7* - up 5 lbs! Pre ex with
    Nautilus Explode TM Pulldowns 1 pl ea side x 10, 2 pl ea side x 10 ea side (no pre...
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