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  1. #631
    Registered User Kameronn's Avatar
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    Your lower body workout volumes seem brutal
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  2. #632
    Registered User j0hn117's Avatar
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    Tuesday 27th February
    Upper 1

    Incline bench:
    60 x 12
    90 x 6
    100 x 4
    110 x 5 - 7 sets
    not great, shoulder angry but foam rolling should sort it out. ironing out form issues.

    NG pullups:
    x10
    +15 x 10 - 5 sets

    Band facepulls:
    6 x 20

    CG spoto press:
    60 x 12
    80 x 12
    80 x 12
    80 x 12
    80 x 12
    new exercise, trying to get some tri work without hurting my shoulder. pausing higher than is specified but that's just to try take as much stress off shoulder as possible.

    NG high incline DB:
    20 x 12
    20 x 12
    20 x 12
    20 x 12

    Hammer curls:
    20 x 12
    20 x 12
    20 x 12
    20 x 12
    slow ecc

    Reverse grip EZ curls:
    15 x 8
    15 x 8
    15 x 8
    15 x 8

    cut down assistance from normal, but will be interesting to see if i did too much pushing today to recover from it. Scheduling it mon-tues-thurs-sat because saturday is the hardest day for me by a mile


    Originally Posted by Kameronn View Post
    Your lower body workout volumes seem brutal
    I generally find it quite hard to recover from squats hence the lower freq, so when I do train lower I just go a bit higher volume.. just needa try things and see if they work i guess.
    switching my lower program up a bit in coming weeks so we'll how it goes lol

    Originally Posted by needmoargains View Post
    You are pretty damn strong.
    my incline is decent at least, my squat and deadlift are poverty
    2018 Cutting Edition : 205 -> 191

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  3. #633
    Registered User needmoargains's Avatar
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    I mean 200 kg box squats are pretty damn good haha. You do incline instead of flat?
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  4. #634
    Registered User j0hn117's Avatar
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    Thursday 1st March
    Upper 2

    WG lat pull down:
    180 lbs x 12
    180 lbs x 12
    180 lbs x 12

    Incline bench:
    60 x 8
    80 x 6
    100 x 4
    110 x 2
    117.5 x 4 - 8 sets

    Front raises:
    15 x 12-15 4 sets

    Band Facepulls:
    4 x 25

    Cable row:
    160 lbs x 12
    160 lbs x 12
    160 lbs x 12
    160 lbs x 12

    Incline dB row:
    20 x 12
    20 x 12
    20 x 12
    20 x 12

    Then I did some hit on the treadmill.

    Again a bit easier on assistance, but bench felt pretty good today despite my CNS feeling sluggish
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  5. #635
    Registered User j0hn117's Avatar
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    Friday 2nd March
    Lower 2

    Squat:
    60 x 8
    100 x 5
    120 x 3
    127.5 x 5
    132.5 x 5
    137.5 x 5
    142.5 x 5
    147.5 x 5

    Jump squats:
    60 x 4
    60 x 4
    60 x 4
    60 x 4

    Drinking a full bottle of vodka last night wasn't a good idea
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  6. #636
    Registered User j0hn117's Avatar
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    Saturday 3rd march
    Upper 3

    Incline bench:
    60 x 12
    80 x 8
    100 x 4
    112.5 x 2
    125 x 3
    125 x 3
    120 x 3
    120 x 3
    120 x 3
    122.5 x 3
    125 x 2 misgroove
    Really inconsistent and dodgy today, since I failed a rep I just called it. Weird since bar speed was fine. Strength is there just hidden under the surface..

    Pause Ohp:
    60 x 4
    65 x 6
    65 x 6
    65 x 6
    65 x 8

    Wider grip pullups:
    +20 x 6
    +20 x 6
    +20 x 6
    +20 x 8

    Chest dips:
    +15 x 12
    +15 x 12
    +15 x 12
    +20 x 12
    W/ cg pushup burnout

    21s:
    4 sets w/ reverse curls burnout

    Hard to know how many accessories to do, but erred on the side of caution.

    Remember kids.. Don't drink and lift, my cns is still not firing properly
    2018 Cutting Edition : 205 -> 191

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  7. #637
    Registered User j0hn117's Avatar
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    Monday 5th March
    Lower 1

    Squat:
    130 x 5
    135 x 5
    140 x 5
    145 x 5
    150 x 5
    Beltless again nice

    Front squats:
    100 x 3
    120 x 3
    120 x 3
    120 x 3
    120 x 3
    Man these suck to go back to

    Pause squat:
    125 x 5
    125 x 5
    125 x 5
    125 x 6

    Sumo deadlift:
    Poor x bad
    Dropping this it's more hassle than good

    Incline bench:
    110 - 6 sets of 6

    Tiring session still body not feeling great
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  8. #638
    Registered User j0hn117's Avatar
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    Tuesday 6th March
    Upper 1

    Incline bench:
    60 x 12
    80 x 8
    100 x 4
    115 - 7 sets of 5
    Surprisingly good today. Easier than yesterday despite being theoretically harder. No doubt I'll have a terrible workout on Thursday lol

    Thumbless pullups:
    X 10
    +10 x 10
    +10 x 10
    +10 x 10
    +10 x 10 - wide grip. Harder but felt better on a back

    Pause ohp:
    60 x 4
    62.5 x 7
    62.5 x 7
    62.5 x 7
    62.5 x 7

    NG lat pulldown:
    150 lbs x 15
    150 lbs x 15
    150 lbs x 15

    NG higher incline pause DB:
    22.5 x 12
    22.5 x 12
    22.5 x 12
    22.5 x 12
    Name is a mouthful, but good for shoulders and outer head of tricep

    Hammer curls:
    22.5 x 12
    22.5 x 12
    22.5 x 12
    22.5 x 10, 21s barbell curl

    Passed on drinks last night and glad I did since today went pretty well. Hopefully Thurs and Sat go the same and lay me up to a good max next week.


    Anyone got any advice for maxing out after I finish smolov Jr on Saturday?
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  9. #639
    Registered User Kameronn's Avatar
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    Advice for maxing out? Just generally?
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  10. #640
    Registered User j0hn117's Avatar
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    Originally Posted by Kameronn View Post
    Advice for maxing out? Just generally?
    After smolov jr I mean.
    Not sure how many days to wait or what to do on the prep upper session before I max.
    But general max out advice wouldn't hurt since I never do it lol
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  11. #641
    Registered User j0hn117's Avatar
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    WeThursday 8th March
    Upper 2

    Wg lat pull down:
    185 lbs x 12
    185 lbs x 12
    185 lbs x 12
    185 lbs x 12
    Some of these reps were a little dodgy, oh well

    Incline bench:
    60 x 12
    80 x 8
    100 x 4
    112.5 x 2
    122.5 - 8 sets of 4
    This was tough

    Band facepulls:
    4 x 25

    Front raises:
    12.5 x 12 - 4 sets

    Band pullaparts:
    4 x 15

    Cable row:
    170 lbs x 12 - 4 sets
    Went thumb less

    Incline dB row:
    22.5 x 12
    22.5 x 12
    22.5 x 12
    22.5 x 15
    Better feeling if I go one at a time

    Pretty happy with this workout. Got through bench despite having pretty bad shoulder/chest doms but felt reasonably strong. Probably gonna struggle with Saturdays workout but I'll adjust the sets and reps as needed
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  12. #642
    Registered User j0hn117's Avatar
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    Friday 9th March
    Lower 2

    Squat:
    Bar, 60 x 5
    100 x 5
    120 x 5
    132.5 x 5
    137.5 x 5
    142.5 x 5
    147.5 x 5
    152.5 x 3
    152.5 x 1
    152.5 x 2
    152.5 x 5
    Kept misgrooving the top set, even when I added a belt for the 2nd set. Need more practise with belt and its too loose now I'm cutting lol. For last set I said fk it and powered through the 4/5 bad reps of the set

    3 second pause front squat:
    60 x 3
    70 x 3
    80 x 3
    90 x 3
    100 x 3
    105 x 3
    110 x 3
    115 x 3
    Trunk stability and wrist flexibility are pretty limiting here. Really nasty exercise lol

    Pause box squat :
    100 x 8
    100 x 8
    100 x 8
    100 x 10
    Box at sticking point

    RDL:
    60 x 8
    80 x 8
    100 x 8
    110 x 8
    120 x 8
    130 x 8 * PB *
    Wasn't even max, got a lot stronger with these without even doing them¿

    Called it there since that's a pretty heavy session already, but hopefully taking out full DL will minimise affect on CNS
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  13. #643
    Registered User j0hn117's Avatar
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    Saturday 10th March
    Upper 3

    Incline bench:
    60 x 12
    80 x 8
    100 x 5
    112.5 x 2
    122.5 x 2
    126.25 x 1 misloaded
    130 x 2 failed third somehow
    125 x 3
    127.5 x 3
    127.5 x 3
    127.5 x 3
    127.5 x 3
    127.5 x 3
    130 x 3
    Cut the sets because of the failure, but definitely had the strength for 130, just form was off on that first set and it threw me off

    Wider grip pullups:
    X 10
    +15 x 8
    +15 x 8
    +15 x 8
    +15 x 12

    Pause OHP:
    60 x 4
    70 x 5
    70 x 5
    70 x 5
    70 x 5

    21s barbell:
    30, 2 x 20

    Cg pushups:
    2x20, x 15

    Cut accessories to save cns. Finally finished smolov Jr without getting injured somehow
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  14. #644
    Registered User j0hn117's Avatar
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    Monday 12th March
    Lower 1

    Squats:
    Bar, 60,100 x 5
    122.5 x 5
    132.5 x 5
    137.5 x 5
    142.5 x 5
    142.5 x 5
    142.5 x 5
    142.5 x 5
    142.5 x 5
    Added a belt for the 5x5, just to get practise using it. Felt a little stronger today although low back was sore. Cued in activating my glutes out of the hole and it helped a lot

    Front squats:
    100 x 4
    110 x 6
    110 x 6
    110 x 6
    110 x 6
    Still feel disgusting, but strength coming back

    Pause squats:
    120 x 6
    120 x 6
    120 x 6 - 4s pause on last

    Hip thrust:
    100 x 8
    140 x 10
    140 x 10
    140 x 10
    140 x 12 - 10s pause on last
    Did these deadstop with a pause each rep

    Gonna call this 'volume day'.. Its bad when the volume squats are the nice bit of the workout lol
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  15. #645
    Registered User j0hn117's Avatar
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    Tuesday 13th March
    Upper 1

    Incline bench:
    60 x 12
    80 x 8
    100 x 3
    120 x 1
    125 x 1
    90 x 3
    90 x 3
    90 x 3
    90 x 3
    Shoulders felt awful and weight heavy but towards last back down sets it started feeling okay. Do some pushups tomorrow, stretch and roll and I should be good to go come Thurs

    Thumbless pullups:
    X10
    4 x 12

    Band Facepulls:
    4 x 25

    NG dB press:
    15 x 12
    15 x 12
    15 x 12
    15 x 12
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  16. #646
    Registered User Kameronn's Avatar
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    Smolov doesn't have a built in maxing scheme?
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  17. #647
    Registered User j0hn117's Avatar
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    Thursday 15th March
    Upper 2

    Incline bench:
    60 x 12
    80 x 8
    100 x 4
    115 x 1
    125 x 1
    135 x 1
    142.5 x 1 *PB*
    think my CNS wasn't 100% just because of the heavy legs on monday, but still legit 3 plate so can't complain

    WG lat pulldown:
    190 lbs x 12
    190 lbs x 12
    190 lbs x 12
    190 lbs x 12

    Pause Front squat:
    60 x 4
    80 x 4
    90 x 4
    100 x 3
    110 x 3
    120 x 3
    back was sore AF

    Squat:
    120 x 3
    130 x 3
    140 x 6
    140 x 6
    140 x 6
    140 x 6
    140 x 6
    140 x 6
    not too bad actually, once i put my belt on. back still pretty bad but powered through. helped my back and hips doing FS first but probs fatigued my legs a little

    Oly box squat:
    105 x 8
    105 x 8
    105 x 8
    105 x 8
    105 x 10, x10 higher box
    from sticking point, fk this exercise

    Cable row:
    180 lbs x 12
    180 lbs x 12
    180 lbs x 12
    180 lbs x 12
    180 lbs x 12

    Nordic curls:
    3 x 8
    x10

    did legs today just because my back was gonna be sore today or tomorrow anyway, and i know i;d be fatigued after maxing. means i get a rest day tomorrow.
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  18. #648
    Registered User j0hn117's Avatar
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    Friday 16th March

    Squat:
    60 x 5
    100 x 5
    120 x 4
    130 x 8
    130 x 8
    130 x 10

    Wider grip pullups:
    3x12

    Bro pressured me into gyming lol
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  19. #649
    Registered User needmoargains's Avatar
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    You know , normally I see guys benching 3-4 times per week XD then there is John squatting like 4-5 times. It's rare to see.
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    Originally Posted by needmoargains View Post
    You know , normally I see guys benching 3-4 times per week XD then there is John squatting like 4-5 times. It's rare to see.
    sure feels like 4-5 but its actually only 2...
    having a poverty squat is my main motivation to improve lol
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    Originally Posted by j0hn117 View Post
    sure feels like 4-5 but its actually only 2...
    having a poverty squat is my main motivation to improve lol
    I wish I had your motivation when it came to legs . brb trained for 2 years , didn't squat for a year got up to 95 x 5 squats then gave up .. Im at 85 kg 3 x 5-6 RPE 9-10 now
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    Originally Posted by needmoargains View Post
    I wish I had your motivation when it came to legs . brb trained for 2 years , didn't squat for a year got up to 95 x 5 squats then gave up .. Im at 85 kg 3 x 5-6 RPE 9-10 now
    I seem to get 4-6 months consistent squatting then get injured.. last year this time I had 140 x 10 @ 83kg then had ages off because of my knee, this year i've got 142.5 x 10 @ 86-87.. more about consistently training with some kind of progress than killing yourself every session
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    Originally Posted by j0hn117 View Post
    I seem to get 4-6 months consistent squatting then get injured.. last year this time I had 140 x 10 @ 83kg then had ages off because of my knee, this year i've got 142.5 x 10 @ 86-87.. more about consistently training with some kind of progress than killing yourself every session
    Before you know it you will squat 180 kg! Just takes time I guess.
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    Saturday 17th march
    Upper 3

    Pause OHP:
    50 x 12
    50 x 12
    50 x 12
    50 x 12

    Pause NG lat pulldown:
    140 lbs x 12
    150 lbs x 12
    160 lbs x 12
    170 lbs x 12

    Hammer curls:
    17.5 x 12
    17.5 x 12
    17.5 x 12
    17.5 x 12, w/ BB 21s

    Straight bar tricep pushdown:
    70 lbs x 12
    60 lbs x 15
    60 lbs x 15
    60 lbs x 15, dropsets

    deload day
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    Monday 19th March
    Lower 1

    Squats:
    Bar,60,100 x 5
    120 x 5
    130 x 5
    135 x 5
    140 x 5
    145 x 5
    145 x 5
    145 x 5
    145 x 5
    145 x 5
    Clearly i hate myself with all this volume. Belt for top sets, still feel like chit but strength out of the hole feels better

    Front squats:
    60,80 x 4
    100 x 4
    100 x 4
    115 x 5
    115 x 5
    115 x 5
    115 x 5
    115 x 5

    Hip thrust:
    100 x 8
    140 x 12
    150 x 10
    150 x 10
    150 x 12, 10s hold on last rep

    Did a lil more volume to cut out pause squats today, need to remember to activate glutes out of the hole better
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    Tuesday 20th March
    Upper 1

    OHP:
    60 x 4
    70 x 3
    75 x 3
    80 x 1
    80 x 1
    80 x 1
    85 x 1

    Widest grip pullups:
    4 x 12

    Lateral raises:
    15 x 15
    15 x 15
    15 x 15
    15 x 15

    High incline NG press paused:
    22.5 x 12
    22.5 x 12
    22.5 x 12
    22.5 x 12

    Rotating curls: 4 set w/ 15s, BB 21s
    Tricep pushdowns:4 sets w/ 60lbs, band pushdowns + pushups dropset

    Thursday 22nd March
    Upper 2

    Thumbless pause lat pulldown:
    150 lbs x 12
    150 lbs x 12
    150 lbs x 12
    150 lbs x 12

    Incline DB row:
    20 x 12
    20 x 12
    20 x 12
    20 x 12
    arm at a time

    DB press paused:
    20 x 12
    20 x 12
    20 x 12
    20 x 12

    Band facepulls:
    4 x 30

    Cable row:
    150 lbs x 12
    150 lbs x 12
    150 lbs x 12
    150 lbs x 12

    WG lat pulldown:
    120 lbs x 8
    120 lbs x 8
    120 lbs x 8
    120 lbs x 8, dropsets
    pre-exhaust from cable row
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    Friday 23rd March
    Lower 2

    Squats:
    Bar, 60,100 x 5
    120 x 5
    132.5 x 5
    137.5 x 5
    142.5 x 6
    142.5 x 6
    142.5 x 6
    142.5 x 6
    142.5 x 6
    142.5 x 10 probably a mistake
    Top sets belted

    Front squats :
    60 x 3
    80 x 3
    100 x 3
    110 x 4 - 3 s pause each rep
    120 x 4 no pause
    125 x 2 cns died

    Rdl:
    100 x 8
    110 x 8
    120 x 8
    127.5 x 8
    132.5 x 8 *PB *, dropset of 8 at 100

    Fk this workout - was OK till I decided to do 10 in the last set of squats and pretty much shot myself in the foot. Posterior chain growth though
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    Monday 26th March
    Lower 1

    Squat:
    Bar, 60,100 x 5
    120 x 4
    130 x 3
    140 x 3
    150 x 5
    150 x 6
    150 x 10 * PB *
    Was meant to do 3x5 but yolo. Felt pretty good today just sore back as usual. Had a few reps in the tank on the top set, but I got a phone call on rep 9 so stopped it at 10 lol

    Breathing pause squat:
    60 x 1
    70 x 1
    80 x 1
    90 x 1
    100 x 1
    10 full breaths each set. Knee didn't feel like it was gonna like front squats today

    Rdl:
    100 x 8
    100 x 12
    100 x 20

    Nordic curl:
    3 x 12
    Superset with rdl

    Posterior chain is definitely getting a lot stronger which is nice. Back and hip pain made my depth a little inconsistent and I need to use my glutes more out of the hole
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    Tuesday 27th March
    Upper 1

    OHP:
    triples to 75

    Thumbless pullups:
    4 x 12

    lateral raises 15 x 15 4 sets

    Thursday 29th March
    Upper 2

    100 thumbless pullups for time : 12:15

    NG lat pulldown:
    to 160lbs x 15

    High incline NG DB press paused:
    25 x 12 - 4 sets

    Facepulls:
    4 x 20, w/ 4 x bandfacepull x 12

    Cable row:
    130 lbs x 12 x 4

    WG lat pulldown:
    130 lbs x 12 x 4

    Friday 30th March
    Lower 1

    Squat:
    Bar, 60 , 100 x 5
    120 x 5
    130 x 3
    137.5 x 3
    145 x 6
    145 x 6
    145 x 6
    this sucked

    10 Breath pause squats:
    80 x 1
    100 x 1
    105 x 1
    110 x 1
    ends up being around 20s of a pause

    Close stance box squat:
    100 x 12
    100 x 15
    100 x 20
    100 x 20
    trying to work on the outer sweep of my quad, so messed around with the width a bit

    Saturday 31st March
    Upper 3

    Pause OHP:
    60 x 5
    65 x 3
    70 x 5
    70 x 5
    70 x 5
    70 x 5
    70 x 5

    Thumbless pullups:
    x 10
    +15 x 6
    +20 x 6
    +22.5 x 6
    +25 x 6
    +27.5 x 6
    +30 x 6

    High CG incline bench pause:
    70 x 8
    82.5 x 8
    82.5 x 6 + 2
    82.5 x 6
    82.5 x 4 + 2, 60 x 4

    BTN WG lat pulldown:
    110 lbs x 12
    120 lbs x 12
    120 lbs x 12
    120 lbs x 12

    Rotating curls:
    17.5 x 12 x 4

    Tricep pullovers:
    27.5 x 12 x 4

    Reverse EZ bar curls:
    15 x 12
    15 x 12
    15 x 12
    20 x 15

    Barbell 21s:
    bar x 4

    Straight bar tricep pushdown:
    weight x 12 x 4

    Band pushdowns:
    4 x burnout - dropset pushups on last set

    Front raises:
    17.5 x 12 x 4

    got a little more drunk than is probably safe on monday night so this week has been a bit of a haze.. feeling ok now but there was a rough couple of days there lol
    Last edited by j0hn117; 04-01-2018 at 04:57 PM.
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