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  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    upper power 1/30/20 bench press - barx15, 135x8,...

    upper power 1/30/20
    bench press - barx15, 135x8, 155x2, 165x5, 175x2x5- these felt good. go for 3x175 next week
    pendlay row - 115x8, 135x3x5 - felt goodm ,repeat weight
    dips - +10x10,8 - these...
  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    upper power 1/23/20 bench press - barx15, 135x8,...

    upper power 1/23/20
    bench press - barx15, 135x8, 155x5, 165x2x5 - these felt good. go for 3x165 or maybe even 2x175
    pendlay row - 115x8, 125x5, 135x2x5 - go for 3x135 next week
    dips - bwx10,8 -...
  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    lower power 1/21/20 front squat - 135x3x6 -...

    lower power 1/21/20
    front squat - 135x3x6 - didn't feel as good, perhaps because i did a medium length run yesterday. same weight next week.
    deadlift - 135x8, 185x5, 225x3, 275x5 - these felt good....
  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    upper hypertrophy 1/19/20 incline bench -...

    upper hypertrophy 1/19/20

    incline bench - barx15, 135x8,8,6 - felt good. did most of these paused. aim for 3 sets next week.
    neutral grip pull up - 8,6,5 - keep working up to 3x8.
    incline db...
  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    lower hypertrophy 1/18/20 leg curl - 50x10,8...

    lower hypertrophy 1/18/20
    leg curl - 50x10,8
    squat - 135x8, 155x5, 175x5, 185x2x5 - go for three straight sets of 185 next week
    rdl - 135x8, 140x2x8 - increase to 3x140
    split squat - 35x12, 40x12...
  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    upper power 1/15/20 incline bench press - 135x5,...

    upper power 1/15/20
    incline bench press - 135x5, 145x5, 155x5 - aim for 155 for 3 sets next week
    pull up - bwx8,6 - felt good doing these before pendlay rows.
    dips - bwx2x8,8 - felt good, deep...
  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    lower power 1/14/20 front squat - 135x3x6 -...

    lower power 1/14/20
    front squat - 135x3x6 - these felt really good. definitely think it's due to me frequently doing third world squats to increase hip flexibility which allows me to keep chest up....
  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    lower hypertrophy 1/11/20 leg curl - 50x10,8...

    lower hypertrophy 1/11/20
    leg curl - 50x10,8
    squat - 135x8, 155x5, 175x3x5 - increase last two sets next week
    rdl - 135x3x8 - increase last two sets next week
    split squat - 35x2x12 - increase...
  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    upper hypertrophy 1/6/20 incline bench -...

    upper hypertrophy 1/6/20

    incline bench - 115x10,10,10 - felt good. increase weight next week by 5 lbs
    neutral grip pull up - 6, 6, 4 - better warmup for these next time, had some shoulder blade...
  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    lower hypertrophy 1/4/20 leg curl - 50x10,8 leg...

    lower hypertrophy 1/4/20
    leg curl - 50x10,8
    leg extension - 50x2 sets - skip these next time, or do much lower weight, don't feel great on knees
    squat - 135x8, 155x5, 175x3x5 - same weight next...
  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    upper power 1/1/20 bench press - 135x8, 155x3x5...

    upper power 1/1/20
    bench press - 135x8, 155x3x5 - increase weight next week
    pendlay row - 95x8, 115x5, 125x3x5 - increase weight next week
    dips - bwx2x8,6 - same weight next week
    pull-ups -...
  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    lower hypertrophy 11/23/19 squat - 135x8, 155x5,...

    lower hypertrophy 11/23/19
    squat - 135x8, 155x5, 175x3x5 - same weight next week
    rdl - 135x3x8 - same weight
    split squat - 35x2x12 - same weight
    ghetto ghr - bwx10

    30 min workout
  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    lower hypertrophy 10/26/19 squat - 135x8,...

    lower hypertrophy 10/26/19
    squat - 135x8, 155x5, 175x3x5 - increase weight or go to 8 reps next week
    rdl - 135x3x8
    split squat - 35x2x12
    ghetto ghr - bwx10
    standing calf raise machine - 80x15...
  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    lower power 10/22/19 front squat - 135x3x6 -...

    lower power 10/22/19
    front squat - 135x3x6 - increase next week, think staying with 6 reps is a good plan
    deadlift - 135x8, 185x5, 225x3, 275x5 - increase next week
    reverse lunge - 115x2x8 -...
  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    upper hypertrophy 10/20/19

    upper hypertrophy 10/20/19

    incline bench - 115x10,10,8
    neutral grip pull up - 8,6,5
    incline db bench - 40x2x10
    db row - 50x2x12
    lateral raise - 10x2x15
    overhead tri cable ext - 45x2x15 -...
  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    lower hypertrophy

    lower hypertrophy 10/19/19
    squat - 135x8, 155x5, 175x3x5 - same weight next week
    rdl - 135x3x8 - same weight
    split squat - 35x2x12 - same weight
    ghetto ghr - bwx10
    standing calf raise machine -...
  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    upper power

    monday 9/26/19
    3 mile run then
    incline bench - 115x8, 135x3x5
    pendlay row - 115x5, 140x3x5
    dips - bwx10,6
    pull ups - bwx8,6
    ohp - barx8, +5x3x8
    kroc row - 45ex2x15,10
    skullcrusher - 35x2...
  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    lower hypertrophy 8/10/19 squat - 135x8, 155x5,...

    lower hypertrophy 8/10/19
    squat - 135x8, 155x5, 180x3x5 - increase next week
    rdl - 140x3x8 - increase next week
    split squat - 40ex2x12 - increase next week
    ghetto ghr - bwx12
    standing calf raise...
  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    friday 8/9/19 upper hypertrophy incline bench...

    friday 8/9/19 upper hypertrophy

    incline bench - 115x10,10,7
    neutral grip pull up - 8,6,5
    incline db bench - 40x2x12,15
    db row - 50x2x12
    lateral raise - 10x2x15
    skullcrusher - 40x2x12,12
    ez...
  • Thread: GainsMD Log

    by GainsMD
    Replies
    194
    Views
    16,397

    friday 8/2/19 upper hypertrophy incline bench...

    friday 8/2/19 upper hypertrophy

    incline bench - 95x12, 115x10,8,6
    neutral grip pull up - 8,6,4
    incline db bench - 35x3x15
    db row - 45x3x12
    cable lateral raise - 15x3x15,15,12
    skullcrusher -...
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