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    668
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    47,369

    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 110 x 20 ea side, 220 x 10 ea side.

    Nautilus Double Chest Flye 110 x 10 ea side unilaterally,
    220 x 10 ea side, stack (250) + 140 - 390 x 6* up...
  • Replies
    668
    Views
    47,369

    Leg workout

    Legs (back still a bit sore but very minor)- altering training to fit current goals and paradigm-

    Nautilus Leg extension 110 x 10, 200 x 10, 285 x 10, 355 x 10.

    Vertical leg presses 200 x 10,...
  • Replies
    668
    Views
    47,369

    Back and Biceps

    Back/ Biceps
    Universal Pullovers- 6 pl x 20, 11 p lates x 10 , stack x 10, Stack + 60 pl x 14 * Negative Accentuated- up 2 NA reps

    Nautius Explode TM Pulldowns 1pl ea side x 20, 2 pl x 10, ...
  • Replies
    668
    Views
    47,369

    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 110 x 20 ea side, 220 x 10 ea side.

    Nautilus Double Chest Flye 110 x 10 ea side unilaterally,
    220 x 10 ea side, stack (250) + 130 - 380 x 8 L* x...
  • Replies
    668
    Views
    47,369

    Leg workout

    Legs

    Nautilus leg extensions 120 x 10, 210 x 10, pre ex with

    Vertical leg press sled + sled + 290 x 10, sled + 470 x 10,
    Sled + 720 x 8* - up 50 lbs for 1 less rep! - wasn't a struggle!...
  • Replies
    668
    Views
    47,369

    Back and Biceps

    Back/ Biceps
    Universal Pullovers- 6 pl x 20, 12 plates x 10 , stack x 10, Stack + 60 pl x 12 * Negative Accentuated- up 10 lbs for 2 less NA reps!

    Nautius Explode TM Pulldowns 1pl ea side x...
  • Replies
    668
    Views
    47,369

    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 110 x 20 ea side, 210 x 10 ea side

    Nautilus Double Chest Flye 110 x 10 ea side unilaterally, 1
    210 x 10 ea side, stack (250) + 110 - 360 x 9 *...
  • Replies
    668
    Views
    47,369

    Leg workout

    Legs

    Nautilus leg extensions 120 x 10, 200 x 10, stack + 55 - 305 x 10 pre ex with

    Vertical leg press sled + sled + 290 x 10, sled + 470 x 10
    Sled + 670 x 9- up 2 reps with better form!
    ...
  • Replies
    668
    Views
    47,369

    Back and Biceps

    Back/ Biceps
    Universal Pullovers- 6 pl x 10, 11 plates x 10 , stack x 10, Stack + 50 ls pl x 14* Negative Accentuated- up 5 lbs!

    Nautius Explode TM Pulldowns 1pl ea side x 10, 2 pl x 10, 4...
  • Replies
    668
    Views
    47,369

    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 120 x 20 ea side, 200 x 10 ea side

    Nautilus Double Chest Flye 120 x 10 ea side unilaterally, 1
    200 x 10 ea side, stack (250) + 105 - 355 x 9 L* x...
  • Replies
    668
    Views
    47,369

    Leg workout

    Legs

    Nautilus leg extensions 110 x 10, 210 x 10, stack + 25 - 285 x 10 pre ex with

    Vertical leg press sled + sled + 200 x 10, sled + 380 sled + 560 x 10,
    Sled + 670 x 7 + 1 FR - off 2...
  • Replies
    668
    Views
    47,369

    Back and Biceps

    Back/ Biceps
    Universal Pullovers- 5pl +20 lbs x 10, 10 pl + 20 lbs x 10 , 12 pl + 45 lbs x 6- neuromuscular facilitation. Stack + 45 lbs pl x 14* Negative Accentuated- up 5 lbs!

    Nautius...
  • Replies
    668
    Views
    47,369

    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 110 x 10 ea side, 220 x 10 ea side

    Nautilus Double Chest Flye 110 x 10 ea side unilaterally, 190 x 10 ea side, stack (250) + 95 - 335 x 8* ea...
  • Replies
    668
    Views
    47,369

    Leg workout

    Legs

    Nautilus leg extensions 110 x 10, 190 x 10, stack + 25 - 275 x 10 pre ex with

    Vertical leg press sled + sled + 200 x 10, sled + 380 sled + 470 x 10, 560 x 10 + 2 FR.
    Sled + 670 x...
  • Replies
    668
    Views
    47,369

    Back

    Back/ Biceps
    Universal Pullovers- 6 pl x 10, 12 pl x 10 , stack x 6- neuromuscular facilitation. Stack + 40 lbs pl x 14* Negative Accentuated- up 15 lbs!

    Nautius Explode TM Pulldowns 1pl ea...
  • Replies
    668
    Views
    47,369

    Pecs/ Delts/Tris Warmup Nautilus laterals...

    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 110 x 20 ea side, 210 x 10 ea side, stack + 25- 275 x 10 ea side

    Nautilus Double Chest Flye 110 x 10 ea side unilaterally, 210 x 10 ea side, stack...
  • Replies
    668
    Views
    47,369

    Legs Nautilus leg extensions 110 x 10, 200 x...

    Legs
    Nautilus leg extensions 110 x 10, 200 x 10, stack + 25 - 275 x 10.
    Vertical leg press sled + sled + 290 x 10, sled + 470 x 10
    Sled + 670 x 8.
    Trap bar Squats 2 pl + 30 ea side (~325) ...
  • Replies
    668
    Views
    47,369

    Back/ Biceps Universal Pullovers- 6 pl x 10,...

    Back/ Biceps

    Universal Pullovers- 6 pl x 10, 11 pl x 10 , stack x 3 - neuromuscular facilitation. Stack + 25 lbs pl x 14* Negative Accentuated- 2 NA reps!

    Nautilus Explode TM Pulldowns 1pl ea...
  • Replies
    668
    Views
    47,369

    Pecs/ Delts/Tris Warmup Nautilus laterals 110...

    Pecs/ Delts/Tris
    Warmup
    Nautilus laterals 110 x 20 ea side, 200 x 10 ea side.
    Nautilus Double Chest Flye 110 x 10 ea side unilaterally, 200 x 10 ea side, stack (250) + 80 - 330 x 8 ea side* - up...
  • Replies
    668
    Views
    47,369

    Leg workout

    Legs

    Nautilus leg extensions 100 x 10, 160 x 10, stack- 250 x 10.

    Vertical leg press sled + 200 x 10, sled + 290 x 10, sled + 460 x 10
    Sled + 670 x 8- up 2 reps! -stronger with better ROM...
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