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    Lift day

    Deads (60%): 185x8x2, 16

    Shrugs: 245x11, 10, 9

    RDL: 195x10x2, 8

    Leg curls: 70x12, 10, 8

    The deads felt really light and even on the 16th rep weren't feeling too heavy. I will have to...
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    143
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    11,624

    Pull day

    Pull downs (60%): 135x8x2, 12

    Military press (60%): 75x8x2, 12

    BOR: 165x12x2, 11

    Underhand cable row: 115x12, 11, 10

    Face pulls: 75x12x2, 11
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    143
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    11,624

    Push Day

    Bench (60%): 125x8x2, 15

    Incline db press: 55x12, 9, 8

    Arnolds: 35x10x2, 7

    Dips: 20x12x2, 8

    My left tri was giving out on all lifts. Seems to be what is holding them back. I will repeat...
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    11,624

    Macro 8 Estimated 1rm Bench: 200 Pullup:...

    Macro 8

    Estimated 1rm

    Bench: 200

    Pullup: 225

    Military press: 120
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    143
    Views
    11,624

    Lift day

    Deadlifts (90%): 315x1, 275x1x2

    Shrugs: 145x17, 15

    RDL: 145

    Lying leg curl: 60

    This didn't go so well. My right quad has been bugging me either from soccer or a bike ride. I didn't think...
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    143
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    11,624

    Pull day

    Pull ups (90%): 210x2, 1x2

    Military press (90%): 105x4, 1x2

    BOR: 135x20, 15

    Underhand cable row: 90x17, 15

    Face pulls: 55...
  • Replies
    143
    Views
    11,624

    Push Day

    Bench (90%): 185x2, 1x2

    Incline db: 45x18, 14

    Arnolds: 25x20, 14

    Dips: 10x15, 10

    My inconsistency is showing. I guess going to 4 day music festivals, lack of food, sleep and too many...
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    143
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    11,624

    Lift day

    Deads (80%): 290x5, 3x2

    Shrugs: 290x5x4, 4

    RDL: 235x5x4, 4

    Lying leg curl: 100x5, 3x2

    Though the reps were good for shrugs and rdl I didn't feel as though my ROM was good enough so I will...
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    143
    Views
    11,624

    Pull day

    Pull ups (80%): 185x6, 3x2

    Military press (80%): 95x6, 3x2

    BOR: 205x5x2, 3x3

    Underhand cable rows: 155x5x3, 3x2

    Face pulls: 95
  • Replies
    143
    Views
    11,624

    Push Day

    Bench (80%): 165x4, 3x2

    Incline db: 70x4, 65x5x2

    Arnolds: 45...

    Dips: 45...

    I wasn't feeling very good. Think I have a cold. Was just feeling drained and had no spotter so only 4 reps on...
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    143
    Views
    11,624

    Lift day

    Deads (70%): 245x6x2, 10

    Shrugs: 245x12x2, 9

    RDL: 185x12x3

    Lying leg curl: 70 dnf

    The deads felt good. I think i will keep the weight the same on the shrugs next time but up the weight of...
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    143
    Views
    11,624

    Pull day

    Pull ups (70%): 164x6x2, 7

    Military press (70%): 80x6x2, 8

    BOR: 165x12, 11, 9

    Underhand cable row: 115x12, 11, 10

    Face pulls: 75x12, 10x2
  • Replies
    143
    Views
    11,624

    Push Day

    Bench (70%): 145x6x2, 8

    Incline db: 55x10x2, 8

    Cable cross: 35x10x3

    Arnolds: 35x10x2, 8

    Dips: 20x12, 10x2
  • Replies
    143
    Views
    11,624

    Lift day

    Deads (60%): 215x8x2, 10

    Shrugs: 195x12, 10, 7

    RDL: 145 dnf

    Lying leg curl: 60 dnf

    Not my best day. I did double overhand on the deads the whole time which wiped my grip and didn't ave...
  • Replies
    143
    Views
    11,624

    Pull day

    Pull downs (60%): 140x8x2, 10

    Military press (60%): 70x8x2, 12

    BOR: 135x18, 15

    Underhand cable row: 90x17, 15

    Facepulls: 55x20, 16
  • Replies
    143
    Views
    11,624

    Push Day

    Bench (60%): 125x8x2, 14

    Incline db press: 45x15, 12

    Arnolds: 25x19, 14

    Dips: 10x20, 15

    I did paused reps on bench today which really wore me out more than normal. My tri's were giving...
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    143
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    11,624

    Macro 7 Estimated 1rm Bench: 205 Pull...

    Macro 7

    Estimated 1rm

    Bench: 205

    Pull up: 230

    Overhead press: 115
  • Replies
    143
    Views
    11,624

    Lift day

    Deads (90%): 315x4, 1x2

    Shrugs: 285x5x3, 4, 3

    RDL: 225x5x5

    Lying leg curl: 90x5x4, 4

    Everything went well today. My estimated 1rm is now 355. I'm going to keep shrugs at 285, but raise...
  • Replies
    143
    Views
    11,624

    Pull day

    Pull ups (90%): 205x4, 1x2

    Military press (90%): 100x4, 1x2

    BOR: 205x5x3, 4, 3

    Underhand cable row: 155

    Face pull: 95x5x3, 4, 3
  • Replies
    143
    Views
    11,624

    Push Day

    Bench (90%): 175x5, 1x2

    Incline db press: 65x5x4, 3

    Arnold's:45x5, 4x4

    Dips: 45x5, 4x2, 1

    Today everything went really well. My new estimated 1rm is 205. I will also raise Inclines to 70...
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