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  1. 01-15-2024, 04:10 PM #4951
    RipCJ
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    Monday, 15Jan2024 (PM)

    0-2-0 Beltless Squat
    44x5,5
    99x5
    154x5
    209x5
    264x5
    292x5
    319x5 @ 5
    319x5 @ 5
    319x5 @ 5

    0-1-0 Larsen Bench Press
    44x4,4
    99x4
    154x4
    198x4
    220x4
    242x4
    253x4 @ 6
    253x4 @ 6
    253x4 @ 6

    Close Grip EZ Preacher Curl
    26x10
    37x10
    48x10
    59x10
    68x10 @ 6
    68x10 @ 6
    68x10 @ 6.5

    DB Curl
    20x12,12 @ 5
    20x12,12 @ 5

    1h 25m

    Session RPE: 2 - Easy
    Enjoyment: 3 - Average
    Motivation: 4 - High
    Performance: 3 - Average
    Perceived Readiness: 3 - Average
    SFW
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  2. 01-17-2024, 04:42 PM #4952
    RipCJ
    Registered User RipCJ's Avatar
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    RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000)
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    Wednesday, 17Jan2024 (PM)

    Barbell Row
    44x5,5
    99x5
    154x5
    176x5
    198x5
    215x5
    231x5 @ 6
    231x5 @ 6
    231x5 @ 6

    Spoto Bench Press
    44x4,4
    99x4
    154x4
    198x4
    220x4
    242x4
    253x4 @ 6
    253x4 @ 6
    253x5 @ 6

    Wide Grip EZ Preacher Curl
    26x10
    37x10
    48x10
    56x10
    63x10 @ 6
    63x10 @ 6
    63x10 @ 6

    DB Curl
    20x12,12 @ 5
    20x12,12 @ 5

    1h 10m

    Session RPE: 2 - Easy
    Enjoyment: 1 - Very Low
    Motivation: 3 - Average
    Performance: 4 - Good
    Perceived Readiness: 3 - Average
    SFW
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  4. 01-18-2024, 07:23 PM #4953
    RipCJ
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    Thursday, 18Jan2024 (PM)

    3-1-0 Bench Press
    44x4,4
    99x4
    154x4
    198x4
    220x4
    242x4
    253x4 @ 6.5
    253x4 @ 6.5
    253x4 @ 6.5

    Close Grip Kadillac Bench Press
    44x6,6
    88x6
    132x6
    154x6
    176x6
    192x6 @ 6
    192x6 @ 6
    192x6 @ 6

    1h 15m

    Session RPE: 1 - Very Easy
    Enjoyment: 1 - Very Low
    Motivation: 3 - Average
    Performance: 3 - Average
    Perceived Readiness: 3 - Average
    SFW
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  5. 01-19-2024, 08:53 AM #4954
    RipCJ
    Registered User RipCJ's Avatar
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    RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000)
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    Friday, 19Jan2024 (AM)

    Dip
    BWx27 @ 6
    BWx27 @ 6
    BWx22 @ 6

    DB Curl
    20x12,12 @ 5
    20x12,12 @ 5

    0h 15m
    SFW
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  6. 01-20-2024, 02:09 PM #4955
    RipCJ
    Registered User RipCJ's Avatar
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    RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000)
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    Saturday, 20Jan2024 (AM)

    Elliptical
    15:00

    Beltless Squat
    44x5,5
    99x5,5
    154x5
    209x5
    264x5
    319x5
    363x5
    396x5 @ 6.5
    396x5 @ 6.5
    396x5 @ 6.5

    0-2-0 Close Grip Bench Press
    44x6,6
    88x6
    132x6
    154x6
    176x6
    187x6
    198x6 @ 6
    198x6 @ 6
    198x6 @ 6

    Close Grip EZ Curl
    26x10
    37x10
    48x10
    59x10
    67x10
    76x10 @ 6
    76x10 @ 6
    76x10 @ 6

    DB Curl
    25x12,12 @ 5
    25x12,12 @ 5

    1h 35m

    Session RPE: 3 - Average
    Enjoyment: 3 - Average
    Motivation: 3 - Average
    Performance: 3 - Average
    Perceived Readiness: 3 - Average
    SFW
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  7. 01-22-2024, 05:54 PM #4956
    RipCJ
    Registered User RipCJ's Avatar
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    RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000)
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    Monday, 22Jan2024 (PM)

    Elliptical
    15:00

    Competition Bench Press
    44x5,5
    99x5,5
    154x5
    198x5
    220x5
    242x5
    259x5
    273x5 @ 6
    273x5 @ 6
    273x5 @ 6.5

    Beltless Deadlift
    44x5,5
    154x5,5
    264x5
    319x5
    363x5
    407x5
    440x5 @ 6
    440x5 @ 6
    440x5 @ 6

    Wide Grip EZ Curl
    26x10
    37x10
    48x10
    59x10
    66x10
    73x11 @ 5
    73x11 @ 5
    73x11 @ 5

    DB Curl
    25x12,12 @ 5
    25x12,12 @ 5

    1h 45m

    Session RPE: 1 - Very Easy
    Enjoyment: 5 - Very High
    Motivation: 5 - Very High
    Performance: 5 - Very Good
    Perceived Readiness: 5 - Very High
    SFW
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  9. 01-24-2024, 04:35 PM #4957
    RipCJ
    Registered User RipCJ's Avatar
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    RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000)
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    Wednesday, 24Jan2024 (PM)

    Elliptical
    15:00

    0-2-0 Beltless Squat
    44x5,5
    99x5,5
    154x5
    209x5
    264x5
    297x5
    325x5 @ 6
    325x5 @ 6
    325x5 @ 6

    0-1-0 Larsen Bench Press
    44x4,4
    99x4,4
    154x4
    198x4
    220x4
    242x4
    256x4 @ 6
    256x4 @ 6
    256x4 @ 6

    Close Grip EZ Preacher Curl
    26x10
    37x10
    48x10
    59x10
    65x10
    70x10 @ 6
    70x10 @ 6
    70x10 @ 6

    DB Curl
    25x12,12 @ 5
    25x12,12 @ 5

    1h 30m

    Session RPE: 3 - Average
    Enjoyment: 3 - Average
    Motivation: 3 - Average
    Performance: 3 - Average
    Perceived Readiness: 3 - Average
    SFW
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  10. 01-26-2024, 07:45 PM #4958
    RipCJ
    Registered User RipCJ's Avatar
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    RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000)
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    Friday, 26Jan2024 (PM)

    Elliptical
    15:00

    Barbell Row
    44x5,5
    99x5,5
    154x5
    176x5
    198x5
    220x5
    234x5 @ 6
    234x5 @ 6
    234x5 @ 6

    Spoto Bench Press
    44x4,4
    99x4,4
    154x4
    198x4
    220x4
    242x4
    256x4 @ 5
    256x4 @ 5
    256x4 @ 5

    Wide Grip EZ Preacher Curl
    26x10
    37x10
    48x10
    59x10
    65x10 @ 6
    65x10 @ 6
    65x10 @ 6

    DB Curl
    25x12,12 @ 5
    25x12,12 @ 5

    1h 05m

    Session RPE: 1 - Very Easy
    Enjoyment: 3 - Average
    Motivation: 2 - Low
    Performance: 4 - Good
    Perceived Readiness: 3 - Average
    SFW
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  11. 01-26-2024, 09:22 PM #4959
    dopamine72
    Endorphin Junkie dopamine72's Avatar
    Join Date: Apr 2009
    Location: California, United States
    Posts: 29,068
    Rep Power: 222807
    dopamine72 has a reputation beyond repute. Second best rank possible! (+100000) dopamine72 has a reputation beyond repute. Second best rank possible! (+100000) dopamine72 has a reputation beyond repute. Second best rank possible! (+100000) dopamine72 has a reputation beyond repute. Second best rank possible! (+100000) dopamine72 has a reputation beyond repute. Second best rank possible! (+100000) dopamine72 has a reputation beyond repute. Second best rank possible! (+100000) dopamine72 has a reputation beyond repute. Second best rank possible! (+100000) dopamine72 has a reputation beyond repute. Second best rank possible! (+100000) dopamine72 has a reputation beyond repute. Second best rank possible! (+100000) dopamine72 has a reputation beyond repute. Second best rank possible! (+100000) dopamine72 has a reputation beyond repute. Second best rank possible! (+100000)
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    Thumbs up

    Nice volume
    Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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  12. 01-28-2024, 06:24 PM #4960
    RipCJ
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    Sunday, 28Jan2024 (PM)

    Elliptical
    15:00

    3-1-0 Bench Press
    44x4,4
    99x4,4
    154x4
    198x4
    220x4
    242x4
    256x4 @ 6
    256x4 @ 6
    256x4 @ 6

    Close Grip Kadillac Bench Press
    44x6,6
    88x6,6
    132x6
    154x6
    176x6
    187x6
    198x6 @ 6
    198x6 @ 6
    198x6 @ 6

    DB Curl
    25x12,12 @ 5
    25x12,12 @ 5

    1h 20m

    Session RPE: 3 - Average
    Enjoyment: 3 - Average
    Motivation: 3 - Average
    Performance: 3 - Average
    Perceived Readiness: 3 - Average
    SFW
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  14. 01-29-2024, 05:30 PM #4961
    RipCJ
    Registered User RipCJ's Avatar
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    RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000)
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    Monday, 29Jan2024 (PM)

    Beltless Squat
    44x5,5
    99x5,5
    154x5
    209x5
    264x5
    319x5
    369x5
    407x5 @ 6.5
    407x5 @ 6.5
    407x5 @ 6.5

    0-2-0 Close Grip Bench Press
    44x6,6
    88x6,6
    132x6
    154x6
    176x6
    192x6
    203x6 @ 5
    203x6 @ 5
    203x6 @ 5

    Close Grip EZ Curl
    26x10
    37x10
    48x10
    59x10
    68x10
    77x11 @ 6
    77x11 @ 6
    77x11 @ 6

    DB Curl
    30x12,12 @ 5
    30x12,12 @ 5

    1h 50m

    Session RPE: 3 - Average
    Enjoyment: 3 - Average
    Motivation: 3 - Average
    Performance: 2 - Poor
    Perceived Readiness: 2 - Poor
    SFW
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  15. 02-03-2024, 10:00 AM #4962
    RipCJ
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
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    RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000)
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    Friday, 02Feb2024 (PM)

    Elliptical
    15:00

    Competition Bench Press
    44x5,5
    99x5,5
    154x5
    198x5
    220x5
    242x5
    259x5
    274x5 @ 6
    274x5 @ 6
    274x5 @ 6

    Beltless Deadlift
    44x5,5
    154x5,5
    264x5
    319x5
    374x5
    418x5
    451x5 @ 6
    451x5 @ 6.5
    451x5 @ 7

    Wide Grip EZ Curl
    26x10
    37x10
    48x10
    59x10
    66x10
    74x11 @ 6
    74x11 @ 6
    74x11 @ 6

    DB Curl
    30x12,12 @ 5
    30x12,12 @ 5

    2h 15m

    Session RPE: 3 - Average
    Enjoyment: 2 - Low
    Motivation: 2 - Low
    Performance: 3 - Average
    Perceived Readiness: 3 - Average
    SFW
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  16. 02-04-2024, 06:29 AM #4963
    RipCJ
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
    Posts: 3,901
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    RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000)
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    Saturday, 03Feb2024 (PM)

    Elliptical
    15:00

    0-1-0 Larsen Bench Press
    44x4,4
    99x4,4
    154x4
    198x4
    220x4
    237x4
    248x4
    259x4 @ 5.5
    259x4 @ 5.5
    259x4 @ 5.5

    Close Grip EZ Preacher Curl
    26x10
    37x10
    48x10
    59x10
    65x10
    71x10 @ 6
    71x10 @ 6
    71x10 @ 6

    DB Curl
    30x12,12 @ 5
    30x12,12 @ 5

    0h 45m

    Session RPE: 1 - Very Easy
    Enjoyment: 3 - Average
    Motivation: 3 - Average
    Performance: 4 - Good
    Perceived Readiness: 3 - Average
    SFW
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  17. 02-04-2024, 05:12 PM #4964
    RipCJ
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
    Posts: 3,901
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    RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000) RipCJ has much to be proud of. One of the best! (+20000)
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    Sunday, 04Feb2023 (AM)

    Elliptical
    15:00

    0-2-0 Beltless Squat
    44x5,5
    99x5,5
    154x5
    209x5
    264x5
    297x5
    330x5 @ 6
    330x5 @ 6
    330x5 @ 5.5

    Spoto Bench Press
    44x4,4
    99x4,4
    154x4
    198x4
    220x4
    237x4
    248x4
    259x4 @ 5
    259x4 @ 5
    259x4 @ 5

    Barbell Row
    44x5,5
    99x5,5
    154x5
    176x5
    198x5
    220x5
    237x5 @ 6
    237x5 @ 6.5
    237x5 @ 6.5

    Wide Grip EZ Preacher Curl
    26x10
    37x10
    48x10
    59x10
    66x10 @ 6
    66x10 @ 6
    66x10 @ 6

    2h 15m

    Session RPE: 2 - Easy
    Enjoyment: 5 - Very High
    Motivation: 4 - High
    Performance: 4 - Good
    Perceived Readiness: 3 - Average
    SFW
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  19. 02-08-2024, 05:06 PM #4965
    RipCJ
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
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    Thursday, 08Feb2024 (PM)

    Elliptical
    15:00

    3-1-0 Bench Press
    44x4,4
    99x4,4
    154x4
    198x4
    220x4
    237x4
    248x4
    259x4 @ 6.5
    259x4 @ 6.5
    259x4 @ 6.5

    Close Grip Kadillac Bench Press
    44x6,6
    88x6,6
    132x6
    154x6
    176x6
    192x6
    203x6 @ 6
    203x6 @ 6
    203x6 @ 6

    Dip
    BWx25 @ 6
    BWx23 @ 6
    BWx16 @ 6

    DB Curl
    30x12,12 @ 5
    30x12,12 @ 5

    1h 40m

    Session RPE: 3 - Average
    Enjoyment: 3 - Average
    Motivation: 3 - Average
    Performance: 3 - Average
    Perceived Readiness: 3 - Average
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  20. 02-11-2024, 06:49 AM #4966
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    Saturday, 10Feb2024 (PM)

    Competition Bench Press
    44x5,5
    99x5,5
    154x5
    198x5
    220x5
    242x5
    259x5
    275x5 @ 6.5
    275x5 @ 6.5
    275x5 @ 7

    0-2-0 Close Grip Bench Press
    44x6,6
    99x6,6
    154x6
    176x6
    192x6
    203x6 @ 6
    203x6 @ 6
    203x6 @ 6
    203x6 @ 6.5

    Close Grip EZ Curl
    26x10
    37x10
    48x10
    59x10
    70x10
    78x10 @ 6
    78x10 @ 6
    78x10 @ 6
    78x10 @ 6

    1h 45m

    Session RPE: 3 - Average
    Enjoyment: 3 - Average
    Motivation: 3 - Average
    Performance: 3 - Average
    Perceived Readiness: 3 - Average
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  21. 02-11-2024, 03:58 PM #4967
    RipCJ
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    Sunday, 11Feb2024 (PM)

    Beltless Squat
    44x5,5
    99x5,5
    154x5,5
    209x5
    264x5
    319x5
    374x5
    413x5 @ 6.5
    413x5 @ 6.5
    413x5 @ 6.5

    Wide Grip Kadillac Bench Press
    44x6,6
    88x6,6
    110x6
    132x6
    154x6
    176x6 @ 6
    176x6 @ 6
    176x6 @ 6
    176x6 @ 6

    Beltless Deadlift
    44x5,5
    154x5,5
    264x5
    319x5
    374x5
    418x5
    457x5 @ 7

    2h 30m

    Session RPE: 4 - Hard
    Enjoyment: 3 - Average
    Motivation: 3 - Average
    Performance: 3 - Average
    Perceived Readiness: 3 - Average
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  22. 02-12-2024, 05:00 PM #4968
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    Monday, 12Feb2024 (PM)

    Wide Grip EZ Curl
    26x10
    37x10
    48x10
    59x10
    67x10
    76x10 @ 6
    76x10 @ 6
    76x10 @ 6
    76x10 @ 6

    DB Curl
    20x15,15 @ 5
    20x15,15 @ 5
    20x15,15 @ 5

    0h 30m
    Last edited by RipCJ; 02-13-2024 at 07:42 AM.
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  24. 02-16-2024, 07:00 PM #4969
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    Friday, 16Feb2024 (PM)

    Elliptical
    15:00

    0-2-0 Beltless Squat
    44x5,5
    99x5,5
    154x5
    209x5
    264x5
    292x5
    314x5
    336x5 @ 6.5
    336x5 @ 6
    336x5 @ 6

    0-1-0 Larsen Bench Press
    44x4,4
    99x4,4
    154x4
    198x4
    220x4
    242x4
    253x4
    262x4 @ 6
    270x4 @ 7
    254x4,4

    Close Grip EZ Preacher Curl
    26x10
    37x10
    48x10
    59x10
    66x10
    72x10 @ 6
    72x10 @ 6
    72x10 @ 6.5
    72x10 @ 7

    DB Curl
    20x15,15 @ 5
    20x15,15 @ 5
    20x15,15 @ 5

    2h 25m

    Session RPE: 3 - Average
    Enjoyment: 3 - Average
    Motivation: 3 - Average
    Performance: 2 - Poor
    Perceived Readiness: 2 - Poor
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  25. 02-17-2024, 07:41 PM #4970
    RipCJ
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    Saturday, 17Feb2024 (PM)

    Elliptical
    15:00

    Beltless Romanian Deadlift
    44x5,5
    99x5,5
    154x5
    176x5
    198x5
    220x5
    242x5 @ 5
    242x5 @ 5

    Spoto Bench Press
    44x4,4
    99x4,4
    154x4
    198x4
    220x4
    242x4
    253x4
    262x4 @ 6
    270x4 @ 7
    254x4,4

    Wide Grip EZ Preacher Curl
    26x10
    37x10
    48x10
    59x10
    67x10 @ 6
    67x10 @ 6
    67x10 @ 6
    67x10 @ 7

    DB Curl
    20x15,15 @ 5
    20x15,15 @ 5
    20x15,15 @ 5

    1h 35m

    Session RPE: 2 - Easy
    Enjoyment: 3 - Average
    Motivation: 3 - Average
    Performance: 3 - Average
    Perceived Readiness: 3 - Average
    Last edited by RipCJ; 02-18-2024 at 12:50 PM.
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  26. 02-18-2024, 07:00 PM #4971
    RipCJ
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    Sunday, 18Feb2024 (PM)

    3-1-0 Bench Press
    44x4,4
    99x4,4
    154x4
    198x4
    220x4
    237x4
    248x4 @ 6
    259x4 @ 7
    244x4,4

    Barbell Row
    44x5,5
    99x5,5
    154x5
    176x5
    198x5
    220x5
    242x5 @ 7
    242x5 @ 7
    242x5 @ 7

    Close Grip Kadillac Bench Press
    44x6,6
    88x6,6
    132x6
    154x6
    176x6
    192x6
    203x6 @ 6
    203x6 @ 6
    203x6 @ 6
    203x6 @ 6

    Barbell Curl
    44x10 @ 5
    44x10 @ 5
    44x10 @ 5
    44x10 @ 5

    DB Curl
    20x15,15 @ 5
    20x15,15 @ 5
    20x15,15 @ 5

    1h 45m

    Session RPE: 2 - Easy
    Enjoyment: 3 - Average
    Motivation: 3 - Average
    Performance: 3 - Average
    Perceived Readiness: 3 - Average
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  27. 02-20-2024, 05:52 PM #4972
    RipCJ
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    Tuesday, 20Feb2024 (PM)

    Elliptical
    15:00

    Competition Bench Press
    44x5,5
    99x5,5
    154x5
    198x5
    220x5
    242x5
    259x5
    276x5 @ 6.5
    276x5 @ 6.5
    276x5 @ 6.5

    0-2-0 Close Grip Bench Press
    44x6,6
    99x6,6
    154x6
    176x6
    192x6
    204x6 @ 6
    204x6 @ 6
    204x6 @ 6
    204x6 @ 6

    Close Grip EZ Curl
    26x10
    37x10
    48x10
    59x10
    70x10
    79x10 @ 6
    79x10 @ 6
    79x10 @ 6
    79x10 @ 6

    1h 50m

    Session RPE: 3 - Average
    Enjoyment: 3 - Average
    Motivation: 3 - Average
    Performance: 4 - Good
    Perceived Readiness: 3 - Average
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  29. 02-21-2024, 06:52 PM #4973
    RipCJ
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    Wednesday, 21Feb2024 (PM)

    Elliptical
    15:00

    Beltless Squat
    44x5,5
    99x5,5
    154x5
    209x5
    264x5
    319x5
    374x5
    418x5 @ 6.5
    418x5 @ 6.5
    418x5 @ 6.5

    Wide Grip Kadillac Bench Press
    44x6,6
    88x6,6
    132x6
    154x6
    170x6
    178x6 @ 5
    178x6 @ 5
    178x6 @ 5
    178x6 @ 5

    Beltless Deadlift
    44x5,5
    154x5
    264x5
    319x5
    374x5
    418x5
    463x5 @ 6.5
    393x5

    Wide Grip EZ Curl
    26x10
    37x10
    48x10
    59x10
    68x10
    77x10 @ 6
    77x10 @ 6
    77x10 @ 6
    77x10 @ 6

    2h 40m

    Session RPE: 3 - Average
    Enjoyment: 3 - Average
    Motivation: 4 - High
    Performance: 4 - Good
    Perceived Readiness: 3 - Average
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  30. 02-23-2024, 07:22 PM #4974
    RipCJ
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    Friday, 23Feb2024 (PM)

    Elliptical
    15:00

    0-1-0 Larsen Bench Press
    44x4,4
    99x4,4
    154x4
    198x4
    220x4
    242x4
    253x4
    263x4 @ 6
    271x4 @ 7
    255x4,4

    Standing Press
    44x6,6
    55x6
    66x6
    77x6
    88x6
    99x6
    110x6 @ 6
    110x6 @ 6
    110x6 @ 6
    110x6 @ 6

    Close Grip EZ Preacher Curl
    26x10
    37x10
    48x10
    59x10
    66x10
    72x10 @ 6
    72x10 @ 6
    72x10 @ 6
    72x10 @ 6

    DB Curl
    25x14,14 @ 5
    25x14,14 @ 5.5
    25x14,14 @ 5.5

    1h 45m

    Session RPE: 3 - Average
    Enjoyment: 3 - Average
    Motivation: 3 - Average
    Performance: 2 - Poor
    Perceived Readiness: 2 - Poor
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  31. 02-24-2024, 07:42 PM #4975
    RipCJ
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    Saturday, 24Feb2024 (AM)

    Elliptical
    15:00

    0-2-0 Beltless Squat
    44x5,5
    99x5,5
    154x5
    209x5
    264x5
    297x5
    319x5
    341x5 @ 6
    341x5 @ 6
    341x5 @ 6

    Spoto Bench Press
    44x4,4
    99x4,4
    154x4
    198x4
    220x4
    242x4
    253x4
    263x4 @ 6
    271x4 @ 7
    255x4,4

    Beltless Romanian Deadlift
    44x5,5
    99x5,5
    154x5
    176x5
    198x5
    220x5
    237x5
    248x5 @ 5
    248x5 @ 5

    Wide Grip EZ Preacher Curl
    26x10
    37x10
    48x10
    59x10
    67x10 @ 6
    67x10 @ 6
    67x10 @ 6
    67x10 @ 6

    DB Curl
    25x14,14 @ 5
    25x14,14 @ 6
    25x14,14 @ 7

    2h 35m

    Session RPE: 3 - Average
    Enjoyment: 3 - Average
    Motivation: 3 - Average
    Performance: 3 - Average
    Perceived Readiness: 3 - Average
    SFW
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  32. 02-25-2024, 05:43 PM #4976
    RipCJ
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    Sunday, 25Feb2024 (PM)

    3-1-0 Bench Press
    44x4,4
    99x4,4
    154x4
    198x4
    220x4
    237x4
    249x4 @ 6
    260x4 @ 7.5
    244x4,4

    Barbell Row
    44x5,5
    99x5,5
    154x5
    198x5
    220x5
    237x5
    244x5 @ 7
    244x5 @ 7
    244x5 @ 7

    Close Grip Kadillac Bench Press
    44x6,6
    88x6
    132x6
    154x6
    176x6
    192x6
    204x6 @ 6
    204x6 @ 6
    204x6 @ 6
    204x6 @ 6

    Barbell Curl
    49x10 @ 5
    49x10 @ 5
    49x10 @ 5
    49x10 @ 5

    1h 20m

    Session RPE: 2 - Easy
    Enjoyment: 4 - High
    Motivation: 4 - High
    Performance: 4 - Good
    Perceived Readiness: 4 - High
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  34. 02-27-2024, 06:07 PM #4977
    RipCJ
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    Tuesday, 27Feb2024 (PM)

    Elliptical
    15:00

    Competition Bench Press
    44x5,5
    99x5,5
    154x5
    198x5
    220x5
    242x5
    264x5
    277x5 @ 7
    277x5 @ 7
    277x5 @ 6.5

    0-2-0 Close Grip Bench Press
    44x6,6
    99x6
    154x6
    176x6
    192x6
    206x6 @ 6
    206x6 @ 6
    206x6 @ 6
    206x6 @ 6

    Close Grip EZ Curl
    26x10
    37x10
    48x10
    59x10
    70x10
    80x10 @ 6
    80x10 @ 6
    80x10 @ 6
    80x10 @ 6

    1h 30m

    Session RPE: 1 - Very Easy
    Enjoyment: 4 - High
    Motivation: 4 - High
    Performance: 4 - Good
    Perceived Readiness: 4 - High
    SFW
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  35. 02-28-2024, 05:45 PM #4978
    RipCJ
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    Wednesday, 28Feb2024 (PM)

    Beltless Squat
    44x5,5
    99x5,5
    154x5
    209x5
    264x5
    319x5
    374x5
    424x5 @ 6.5
    424x5 @ 6.5
    424x5 @ 6

    Wide Grip Kadillac Bench Press
    44x6,6
    88x6,6
    132x6
    154x6
    170x6
    180x6 @ 5
    180x6 @ 5
    180x6 @ 5
    180x6 @ 5

    Beltless Deadlift
    44x5,5
    154x5
    264x5
    319x5
    374x5
    424x5
    468x5 @ 6.5
    398x5,5

    Wide Grip EZ Curl
    26x10
    37x10
    48x10
    59x10
    70x10
    78x10 @ 6
    78x10 @ 6
    78x10 @ 6
    78x10 @ 6

    2h 40m

    Session RPE: 3 - Average
    Enjoyment: 4 - High
    Motivation: 4 - High
    Performance: 4 - Good
    Perceived Readiness: 4 - High
    SFW
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  36. 02-28-2024, 07:39 PM #4979
    dopamine72
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    Had to look up Kadillac Bench Press

    Seems legit, neutral grip always feels better on my shoulders

    Looks like allot of volume days, ever have any "intensity" days where you work up to a top heavy set?

    Guessing on ur squat/deadlift days you could work up to 500ish for a set of 5...Might not be your cup of tea tho lol
    Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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  37. 03-01-2024, 06:18 PM #4980
    RipCJ
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    Friday, 01Mar2024 (PM)

    Elliptical
    15:00

    0-1-0 Larsen Bench Press
    44x4,4
    99x4,4
    154x4
    198x4
    220x4
    242x4
    253x4
    264x4 @ 6
    272x4 @ 6.5
    256x4,4

    Standing Press
    44x6,6
    66x6
    88x6
    104x6
    115x6 @ 6
    115x6 @ 6
    115x6 @ 6
    115x6 @ 6

    Close Grip EZ Preacher Curl
    26x10
    37x10
    48x10
    59x10
    67x10
    73x10 @ 6
    73x10 @ 6
    73x10 @ 6
    73x10 @ 6

    DB Curl
    30x13,13 @ 6
    30x13,13 @ 6
    30x13,13 @ 6

    1h 25m

    Session RPE: 2 - Easy
    Enjoyment: 4 - High
    Motivation: 4 - High
    Performance: 4 - Good
    Perceived Readiness: 4 - High
    SFW
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