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    Sunday January 24, 2020 Pull Day (AM BW 166.8)...

    Sunday January 24, 2020

    Pull Day (AM BW 166.8)

    Warmup
    Band pullaparts 30-40 reps

    Barbell Row
    *45x10
    *95x8
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    Bumping once to see if anyone has input.

    Bumping once to see if anyone has input.
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    Saturday January 23, 2021 Push Day...

    Saturday January 23, 2021

    Push Day (Chest/Shoulders Focused; AM BW 167.4)

    Warmup
    Walk 19:56
    20 Band pullaparts

    Flat DB Bench
    *30’s x12
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    That really sucks. Phenomenal weights on...

    That really sucks. Phenomenal weights on deadlifts though for a bad day! Hope you feel better soon.
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    Missed this one, sorry! Thanks man.

    Missed this one, sorry! Thanks man.
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    Phenomenal work. That’s great deadlift volume...

    Phenomenal work. That’s great deadlift volume especially with an @10 set!
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    Thanks man. JM Pushdowns are basically just...

    Thanks man. JM Pushdowns are basically just Pushdowns while holding your traps into a shrugged position. JM Blakely showed them in a video with one of his clients. I feel it makes my band Pushdowns...
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    Friday January 22, 2021 Leg Day (Glute/Ham...

    Friday January 22, 2021

    Leg Day (Glute/Ham Focus; AM BW 166.4)

    Warmup
    Walk ~18 mins

    Calf Press
    *208x15
    298x18 + 11 + 9
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    Wednesday January 20, 2021 Pull Day (AM BW...

    Wednesday January 20, 2021

    Pull Day (AM BW 167)

    Unilateral Calf Raise
    BWx15,13,10
    (Rest 10 sec after 2nd leg)

    Pull-up
    *BWx1,2,3,4,5
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    Monday January 18, 2021 Push Day (Chest Focus;...

    Monday January 18, 2021

    Push Day (Chest Focus; AM BW 169.8)

    Warmup
    Walk 13:18
    Band pullaparts 30 reps

    Incline BB Bench
    *45 2x8
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    Cut Progress

    In January 2020 I was 205 lbs and likely 30-33% bodyfat. From March to May 2020 I went to 186. By October I was 182 after being diagnosed with IBD (Chron’s disease).

    Starting in October I went on...
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    Colonoscopy prep was Thursday and I weighed 162.5...

    Colonoscopy prep was Thursday and I weighed 162.5 at my lightest by Friday. Procedure went well. Back to training today.

    Sunday January 17, 2021

    Leg Day (purposefully back up to 170, will hit...
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    Nice! I definitely want a good lat Pulldown/low...

    Nice! I definitely want a good lat Pulldown/low row as well. Cable systems and that are the only things I’d say I’m missing.

    Thanks bro appreciate it!
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    Holy deadlift volume! Great work dude. Very good...

    Holy deadlift volume! Great work dude. Very good progress in here.
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    Tuesday January 12, 2021 Push + Biceps (Arm...

    Tuesday January 12, 2021

    Push + Biceps (Arm Focused; PM Workout. AM BW 166!!!)

    Barbell Curl
    *45x10
    *55x8
    *65x6
    *75x4
    80x6
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    Sunday January 10, 2021 Shoulders + Pull (AM...

    Sunday January 10, 2021

    Shoulders + Pull (AM BW 168)

    Warmup
    Band work 50 reps

    Bent Over Lateral
    25’s x15
    30’s x12
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    Thank you and No worries dude, I’m sorry I’ve...

    Thank you and No worries dude, I’m sorry I’ve been a little MIA as well.

    Gyms are open but fortunately I have my own gym in my garage i train out of. I have nearly all the equipment necessary...
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    Saturday January 9, 2021 Leg Day (Ham/Glute...

    Saturday January 9, 2021

    Leg Day (Ham/Glute Focused; AM BW 168)

    1.5” Deficit Deadlift
    *135x8
    *185x5
    *225x3
    *255x1
    285x10 (10 more lbs than last week)
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    Friday January 8, 2021 Chest Focused Push Day...

    Friday January 8, 2021

    Chest Focused Push Day (AM BW 167.9)

    Warmup
    Band Pullaparts 35 reps

    Incline BB Bench
    *45 3x6
    *95x6
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    Thursday January 7, 2021 Pull Day (Back...

    Thursday January 7, 2021

    Pull Day (Back Focused)

    One Arm DB Row
    *40x10
    *55x8
    70x8
    80x8
    (Rest 1:30 after right arm)
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