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    Thursday November 25, 2021 Back & Shoulders...

    Thursday November 25, 2021

    Back & Shoulders (bodyweight 181)

    Nautilus Pullover
    60x10
    90x8
    120x6
    150x6 (tied PR)
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    562
    Views
    82,847

    Wednesday November 24, 2021 Leg Day (Quad...

    Wednesday November 24, 2021

    Leg Day (Quad Focus)

    Seated Calf Raise
    90x8
    110x6
    130x6
    Backoff set - 90x8
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    562
    Views
    82,847

    Tuesday November 23, 2021 Arm only day...

    Tuesday November 23, 2021

    Arm only day (beginning a new split after several months of PPL and this would be chest/arms but my chest is still fatigued from Saturday and arms were fresh as ever)
    ...
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    562
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    82,847

    Sunday November 21, 2021 Leg Day (Glute/Ham...

    Sunday November 21, 2021

    Leg Day (Glute/Ham Focused)

    Seated Leg Curl
    70x10
    90x8
    110x6
    130x4 (ouch; had 9 last time definitely ready to Deload)
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    562
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    82,847

    Saturday November 20, 2021 Flat DB Bench 35’s...

    Saturday November 20, 2021

    Flat DB Bench
    35’s x10
    50’s x8
    65’s x6
    80’s x4
    90’s x7 (1 rep shy of last time I hit these)

    Incline BB Bench
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    562
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    82,847

    Thursday November 18, 2021 Pull Day One Arm...

    Thursday November 18, 2021

    Pull Day

    One Arm Lat Pulldown
    60x10
    90x8
    120x6
    150x9 (PR)
  • Replies
    562
    Views
    82,847

    Wednesday November 17, 2021 Leg Day (Quad...

    Wednesday November 17, 2021

    Leg Day (Quad Focus)

    Leg Press
    370x10
    510x8
    640x6
    730x4
    820x10 (PR)
  • Replies
    562
    Views
    82,847

    Tuesday November 16, 2021 Push Day (Delt/Tri...

    Tuesday November 16, 2021

    Push Day (Delt/Tri Focus)

    Rear Delt Fly
    70x12
    100x10
    120x8
    135x9 (PR)
    Backoff set - 110x12
  • Replies
    562
    Views
    82,847

    Sunday November 14, 2021 Pull Day One Arm...

    Sunday November 14, 2021

    Pull Day

    One Arm HS Lat Row
    57x10
    102x8
    147x6
    192x8 (PR)
  • Replies
    562
    Views
    82,847

    Saturday November 12, 2021 Leg Day (Glute/Ham...

    Saturday November 12, 2021

    Leg Day (Glute/Ham Focus)

    Seated Leg Curl
    50x12
    70x10
    90x8
    110x6
    130x8 (failed 9; would’ve been a PR)
  • Replies
    562
    Views
    82,847

    Thursday November 11, 2021 Push Day (Chest...

    Thursday November 11, 2021

    Push Day (Chest Focus)

    Incline BB Bench
    45x10
    95x8
    135x5
    150x3
    165x8 (1 more rep than last time)
  • Replies
    562
    Views
    82,847

    Wednesday November 10, 2021 Pull Day (Back...

    Wednesday November 10, 2021

    Pull Day (Back Focus)

    One Arm Lat Pulldown
    60x10
    90x8
    120x6
    150x8 (PR)
  • Replies
    562
    Views
    82,847

    Tuesday November 9, 2021 Leg Day (Quad Focus)...

    Tuesday November 9, 2021

    Leg Day (Quad Focus)

    Cybex Leg Extension
    70x12
    110x10
    140x8
    170x6
    200x6
  • Replies
    562
    Views
    82,847

    Sunday November 7, 2021 Push Day (Shoulder...

    Sunday November 7, 2021

    Push Day (Shoulder Focus)

    Incline Rear Swing
    25’s x10
    30’s x8
    35’s x10+6+4 (rest pause; PR)
    30’s x12+6+4 (rest pause)
  • Replies
    562
    Views
    82,847

    Saturday November 6, 2021 Pull Day One Arm...

    Saturday November 6, 2021

    Pull Day

    One Arm HS Lat Row
    57x10
    102x8
    147x6
    192x6 (PR)
    Backoff set - 147x12
  • Replies
    562
    Views
    82,847

    Friday November 5, 2021 Leg Day Hack Calf...

    Friday November 5, 2021

    Leg Day

    Hack Calf Raise
    90x8
    180x6
    270x4
    320x6 (half ROM)
    180x8 (full ROM)
  • Replies
    562
    Views
    82,847

    Thursday November 4, 2021 Push Day Pause...

    Thursday November 4, 2021

    Push Day

    Pause Bench Press (first time doing this in a long time; felt off from how much volume I did on chest last Saturday)
    45 2x10
    135x5
    175x4
    200x3
    225x2...
  • Replies
    562
    Views
    82,847

    Wednesday November 3, 2021 Pull Day One Arm...

    Wednesday November 3, 2021

    Pull Day

    One Arm Lat Pulldown
    70x10
    100x8
    120x6
    140x10 (PR)
    Backoff set - 110x12
  • Replies
    562
    Views
    82,847

    Sunday October 31, 2021 Leg Day (Glute/Ham...

    Sunday October 31, 2021

    Leg Day (Glute/Ham Focus)

    Standing Calf Raise (Body Master)
    85x8
    130x6
    160x8 + 4 + 2 (PR; rest pause)
    160x8 + 4 + 2 (PR; rest pause)
  • Replies
    562
    Views
    82,847

    Saturday October 30, 2021 Push Day (Chest...

    Saturday October 30, 2021

    Push Day (Chest Focus)

    Flat DB Bench w/ Band
    20’s + Red Mini x10
    20’s + Monster Mini x10
    30’s + Monster Mini x8
    40’s + Monster Mini x8
    50’s + Monster Mini x8
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