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  1. #4441
    Registered User RipCJ's Avatar
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    Thursday, 9/30/21 (AM)

    3-0-0 DB Preacher Curl
    11x15,15
    15x15,15
    20x15,15 @ 6
    25x15,15 @ 7
    25x15,15 @ 7

    3-0-0 DB Skullcrusher
    15x15 @ 6
    15x15 @ 7
    15x15 @ 7

    Glute Ham Raise
    BWx8 @ 7
    BWx7 @ 8
    BWx4 @ 8

    0h 50m
    sRPE @ 7
    SFW
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  2. #4442
    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, 10/1/21 (AM)

    3-0-0 Unilateral Leg Press (Stack)
    40x10,10
    60x10,10
    80x10,10
    100x10,10
    120x10,10 @ 6
    140x10,10 @ 7
    140x10 @ 7, 140x10 @ 7.5

    Unilateral Prone Leg Curl
    11x12,12
    20x12,12 @ 6
    25x12,12 @ 7
    25x12,12 @ 7

    3-0-0 Unilateral Leg Extension
    10x12,12 @ 6.5
    10x12,12 @ 7
    10x12,12 @ 7

    1h 00m
    sRPE @ 7
    Last edited by RipCJ; 10-10-2021 at 02:21 PM.
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  3. #4443
    Registered User RipCJ's Avatar
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    Tuesday, 10/5/21 (PM)

    3-0-0 Unilateral DB Romanian Deadlift
    10x10,10
    20x10,10
    30x10,10
    40x10,10
    50x10,10 @ 6
    55x10,10 @ 6.5
    55x10 @ 7, 60x10 @ 7

    3-0-0 Standing DB Press
    10x10
    20x10
    25x10
    30x10 @ 6
    35x10 @ 6.9
    35x10 @ 7

    3-0-0 DB Seal Row
    10x12
    20x12
    30x12
    35x12 @ 6
    40x12 @ 7
    40x12 @ 7

    Vertical Knee Raise
    BWx20 @ 7
    BWx19 @ 9
    BWx13 @ 9

    1h 40m
    sRPE = 7
    SFW
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  4. #4444
    Registered User RipCJ's Avatar
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    Wednesday, 10/6/21 (AM)

    3-0-0 DB Preacher Curl
    10x15,15
    15x15,15
    20x15,15
    25x15 @ 6.5, 25x15 @ 6
    30x15 @ 8, 30x15 @ 7.5
    25x15 @ 7.5, 25x15 @ 7

    3-0-0 DB Skullcrusher
    5x15
    10x15
    15x15 @ 6
    20x15 @ 7
    20x15 @ 7.5

    DB Reverse Fly
    5x15
    10x15 @ 6
    15x15 @ 7
    15x15 @ 7

    3-0-0 DB Hammer Curl
    5x15,15
    10x15,15 @ 6
    15x15,15 @ 6.5
    20x15,15 @ 7

    1h 15m
    sRPE @ 6
    SFW
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  5. #4445
    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, 10/6/21 (PM)

    3-2-0 High Bar Squat
    44x10,10
    88x10
    132x10
    154x10
    176x10 @ 6
    187x10 @ 7
    187x10 @ 7

    3-2-0 Bench Press
    44x10,10
    66x10
    77x10
    88x10 @ 6
    99x10 @ 7
    101x10 @ 7

    3-0-0 60° Incline DB Bench Press
    10x12
    20x12
    25x12 @ 6
    30x12 @ 7
    35x12 @ 7

    Vertical Knee Raise
    BWx20 @ 9 (sensitive groin)
    BWx12 @ 8

    1h 50m
    sRPE @ 7
    Last edited by RipCJ; 10-08-2021 at 12:13 PM.
    SFW
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  6. #4446
    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, 10/8/21 (AM)

    3-0-0 DB Concentration Curl
    5x15,15
    10x15,15
    15x15,15 @ 6
    20x15 @ 6.5, 20x15 @ 7
    20x15,15 @ 7

    3-0-0 Seated DB Overhead Extension
    5x15,15 @ 6
    10x15,15 @ 6.5
    15x15 @ 7, 15x15 @ 6.5

    DB Lateral Raise
    10x15
    15x15
    20x15 @ 6.5
    25x15 @ 7.5
    20x15 @ 8.5

    GHD Sit-up
    BWx15 @ 7 (suspect groin sensitivity)
    BWx15 @ 7
    BWx15 @ 7

    1h 15m
    sRPE @ 6.5
    SFW
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  7. #4447
    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, 10/9/21 (PM)

    3-0-0 Sumo Deadlift
    44x10,10
    110x10
    154x10
    187x10
    220x10 @ 6
    242x10 @ 7
    253x10 @ 7

    3-1-0 DB Bench Press
    15x10
    25x10
    35x10
    45x10
    55x10 @ 6
    60x10 @ 7
    60x11 @ 7.5

    45° Incline DB Fly
    10x12
    15x12
    20x12
    25x12 @ 6
    30x12 @ 7
    30x12 @ 7

    GHD Sit-up
    BWx18 @ 7 (groin sensitivity)
    BWx16 @ 7.5 (groin felt much better)
    BWx14 @ 8

    1h 35m
    sRPE @ 6.5
    Last edited by RipCJ; 10-19-2021 at 09:54 AM.
    SFW
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  8. #4448
    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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    Sunday, 10/10/21 (PM)

    3-0-0 Hip Adduction
    15x10
    25x10
    35x10
    45x10
    50x10
    60x10
    70x10 @ 6
    70x12 @ 7
    80x10 @ 7

    3-0-0 Unilateral Leg Press (Plates)
    10x10,10
    20x10,10
    30x10,10 @ 6
    40x10,10 @ 6.5
    45x10,10 @ 7

    Prone Leg Curl
    30x12
    35x12
    40x12
    45x12
    50x13 @ 6
    55x12 @ 6.5
    55x12 @ 6.5

    3-0-0 Unilateral Pulldown
    20x15,15 @ 6
    30x15,15 @ 6.5

    1h 00m
    sRPE @ 6
    SFW
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  9. #4449
    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, 10/11/21 (AM)

    3-0-0 DB Preacher Curl
    10x15,15
    15x15,15
    20x15,15 @ 6
    25x15,15 @ 7
    30x15,15 @ 8

    3-0-0 DB Skullcrusher
    5x15
    10x15
    15x15 @ 6
    20x15 @ 7
    25x15 @ 8.5

    DB Reverse Fly
    5x15
    10x15 @ 6
    15x15 @ 7
    20x15 @ 8

    DB Lateral Raise
    5x15
    10x15
    15x15 @ 6
    20x15 @ 7
    25x15 @ 8

    1h 05m
    sRPE @ 6.5
    SFW
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  10. #4450
    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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    Tuesday, 10/12/21 (PM)

    3-0-0 Unilateral DB Romanian Deadlift
    15x10,10
    30x10,10
    45x10,10
    55x10,10
    65x10,10 @ 6
    70x10,10,10 @ 7
    70x10,10 @ 7

    3-0-0 Standing DB Press
    15x10
    20x10
    25x10
    30x10
    35x10 @ 6
    40x10 @ 7
    40x10 @ 7

    3-0-0 DB Seal Row
    20x12
    30x12
    40x12 @ 6
    45x12 @ 7
    45x12 @ 7

    GHD Sit-up
    BWx18 @ 6
    BWx18 @ 7
    BWx15 @ 7

    1h 45m
    sRPE @ 6.5
    SFW
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  11. #4451
    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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    Wednesday, 10/13/21 (AM)

    3-0-0 DB Concentration Curl
    10x15,15
    15x15,15
    20x15,15 @ 6
    25x15,15 @ 7
    25x15 @ 8, 25x15 @ 9

    3-0-0 75° Incline DB Overhead Extension
    5x15,15
    10x15,15
    15x15,15 @ 6
    20x15,15 @ 7
    20x15,15 @ 7

    DB Lateral Raise
    15x15
    20x15 @ 6
    20x15 @ 6.9
    20x15 @ 7

    DB Reverse Fly
    5x15
    10x15 @ 6
    15x15 @ 7
    15x15 @ 8.5

    1h 15m
    sRPE @ 7
    SFW
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  12. #4452
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
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    Sunday, 10/17/21 (PM)

    3-2-0 High Bar Squat
    44x8,8
    88x8
    132x8
    165x8
    187x8 @ 6
    204x8 @ 7
    209x8 @ 7

    3-2-0 Bench Press
    44x8,8
    66x8
    83x8
    99x8
    110x8 @ 6
    116x8 @ 7
    116x8 @ 6.5

    3-0-0 45° Incline DB Bench Press
    15x12
    25x12
    35x12
    40x13 @ 6
    45x12 @ 7
    50x12 @ 7.9

    GHD Sit-up
    BWx15 @ 8 (groin sensitivity)

    Sit-up
    BWx20 @ 8
    BWx15 @ 8

    1h 35m
    sRPE @ 6.5
    Last edited by RipCJ; 10-24-2021 at 04:19 PM.
    SFW
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  13. #4453
    Registered User RipCJ's Avatar
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    Tuesday, 10/19/21 (AM)

    3-0-0 Sumo Deadlift
    44x8,8
    132x8
    176x8
    220x8
    248x8
    264x8
    287x8 @ 6
    298x8 @ 7
    303x8 @ 7

    2-1-0 DB Bench Press
    20x10
    35x10
    50x10
    60x10 @ 6
    65x10 @ 7
    70x10 @ 8

    45° Incline DB Fly
    15x12
    20x12
    25x12
    30x12
    30x12 @ 6
    35x12 @ 7
    35x12 @ 7.5

    Vertical Knee Raise
    BWx20 @ 6
    BWx20 @ 8
    BWx15 @ 8

    1h 55m
    sRPE @ 6.5
    SFW
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  14. #4454
    Registered User RipCJ's Avatar
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    Wednesday, 10/20/21 (AM)

    3-0-0 Unilateral Leg Press (Plates)
    BWx10,10
    10x10,10
    20x10,10
    30x10
    40x10,10 @ 6
    50x10,10 @ 7
    60x10,10 @ 8

    3-0-0 Hip Adduction
    30x10
    40x10
    50x10
    60x10
    70x10 @ 6
    80x10 @ 7
    90x13 @ 8

    Unilateral Seated Leg Curl
    20x12,12 @ 6
    30x12,12 @ 7
    40x12,15 @ 8

    Leg Extension
    20x12
    30x12 @ 6
    40x12 @ 7
    50x12 @ 8

    1h 15m
    sRPE @ 7
    SFW
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  15. #4455
    Registered User RipCJ's Avatar
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    Thursday, 10/21/21 (PM)

    3-0-0 Romanian Deadlift
    44x10,10
    88x10
    110x10
    132x10
    154x10
    171x10
    182x10 @ 6
    193x10 @ 7
    204x10 @ 8

    2-0-0 Standing DB Press
    15x10
    25x10
    35x10
    40x10 @ 6
    45x10 @ 7
    50x10 @ 8

    2-0-0 DB Seal Row
    20x12
    30x12
    40x12
    45x12
    50x12 @ 6
    55x12 @ 7
    60x12 @ 8

    1h 40m
    sRPE @ 6.5
    SFW
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  16. #4456
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
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    Friday, 10/22/21 (PM)

    3-0-0 DB Preacher Curl
    10x12,12
    15x12,12
    20x12,12
    25x12,12 @ 6
    30x12,12 @ 7
    30x12,12 @ 7.9

    3-0-0 DB Skullcrusher
    5x12
    10x12
    15x12 @ 6
    20x12 @ 7
    25x12 @ 8

    DB Reverse Fly
    5x12
    10x12
    15x12 @ 6
    20x12 @ 7
    20x15 @ 8

    3-0-0 Pronated DB Curl
    5x12
    10x12 @ 6
    15x12 @ 7
    20x12 @ 7.5

    3-0-0 Bench Dips
    BWx12 @ 6
    BWx12 @ 7
    BWx12 @ 7

    1h 00m
    sRPE @ 6
    SFW
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  17. #4457
    Registered User RipCJ's Avatar
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    Sunday, 10/24/21 (PM)

    3-2-0 High Bar Squat
    44x8,8
    88x8
    132x8
    176x8
    198x8 @ 6
    215x8 @ 6.9
    220x8 @ 6.9

    3-2-0 Bench Press
    44x8,8
    88x8
    110x8
    121x8 @ 6
    132x8 @ 7
    132x8 @ 7

    3-0-0 45° Incline DB Bench Press
    15x12
    25x12
    35x12
    45x12 @ 6.5
    50x12 @ 8
    45x12 @ 8

    Vertical Knee Raise
    BWx20 @ 7
    BWx19 @ 8
    BWx15 @ 8
    BWx15 @ 8.5

    1h 55m
    sRPE @ 7
    SFW
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  18. #4458
    Registered User RipCJ's Avatar
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    Tuesday, 10/26/21 (PM)

    3-0-0 Sumo Deadlift
    44x8,8
    132x8
    187x8
    220x8
    264x8
    309x8 @ 6
    320x8 @ 7
    320x8 @ 7

    2-1-0 DB Bench Press
    20x10
    35x10
    50x10
    60x10 @ 6
    65x10 @ 6.5
    70x10 @ 7.9
    70x10 @ 8

    45° Incline DB Fly
    15x12
    20x12
    25x12
    30x12 @ 6
    35x12 @ 7
    40x12 @ 7.5
    40x12 @ 8

    Vertical Knee Raise
    BWx20 @ 6.5
    BWx20 @ 7
    BWx19 @ 8
    BWx18 @ 8

    1h 50m
    sRPE @ 7
    SFW
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  19. #4459
    Registered User RipCJ's Avatar
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    Wednesday, 10/27/21 (PM)

    3-0-0 DB Concentration Curl
    10x12,12
    15x12,12
    20x12,12 @ 6
    25x12,12 @ 7
    30x12,12 @ 8
    25x12 @ 7.5, 25x12 @ 8

    3-0-0 75° Incline DB Overhead Extension
    30x12
    40x12 @ 6
    50x12 @ 7.5
    50x12 @ 7
    55x12 @ 8

    DB Lateral Raise
    10x12
    15x12
    20x12 @ 6
    25x12 @ 7
    25x12 @ 7.5
    25x12 @ 8

    3-0-0 DB Curl
    10x12 @ 6
    15x12 @ 7
    20x12 @ 8

    2-0-0 Dips
    BWx12
    BWx12
    BWx12

    1h 05m
    sRPE @ 6
    SFW
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  20. #4460
    Registered User RipCJ's Avatar
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    Friday, 10/29/21 (AM)

    3-0-0 Hip Adduction
    30x10
    40x10
    50x10
    60x10
    70x10
    80x10 @ 6
    90x10 @ 7
    100x11 @ 8
    100x10 @ 8

    3-0-0 Unilateral Leg Press (Plate)
    BWx10,10
    20x10,10
    40x10,10
    50x10,10 @ 6
    60x10,10 @ 7
    65x10,10 @ 8
    70x10,10 @ 8

    Prone Leg Curl
    30x12
    40x12
    50x12
    55x12 @ 6
    60x12 @ 7
    65x12 @ 7.5
    70x12 @ 7.9

    2-0-0 Pulldown
    50x12
    70x12 @ 6
    80x12 @ 7
    80x12 @ 7

    1h 05m
    sRPE @ 7
    SFW
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  21. #4461
    Registered User RipCJ's Avatar
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    Saturday, 10/30/21 (AM)

    3-0-0 DB Preacher Curl
    15x12,12
    20x12,12
    25x12,12 @ 6
    30x12,12 @ 7.5
    35x10,10 @ 9
    30x9,9 @ 9

    3-0-0 DB Skullcrusher
    5x12
    10x12
    15x12 @ 6
    20x12 @ 7
    25x12 @ 7.5
    25x12 @ 7.9

    DB Reverse Fly
    10x12
    15x12 @ 6
    20x12 @ 7
    25x12 @ 8
    25x12 @ 8

    3-0-0 DB Curl
    10x12,12
    15x12,12 @ 6
    20x12,12 @ 6.5
    25x12,12 @ 8

    1h 15m
    sRPE @ 7
    SFW
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  22. #4462
    Registered User RipCJ's Avatar
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    Saturday, 10/30/21 (PM)

    3-0-0 Romanian Deadlift
    44x10,10
    110x10
    154x10
    176x10
    198x10 @ 6
    215x10 @ 7
    231x10 @ 7.5
    242x10 @ 8

    2-0-0 Standing DB Press
    20x10
    30x10
    40x10 @ 6
    45x10 @ 6.5
    50x10 @ 8
    50x10 @ 8

    2-0-0 DB Seal Row
    25x12
    40x12
    55x12 @ 6
    60x12 @ 7
    60x12 @ 7.5
    60x12 @ 8

    Vertical Knee Raise
    BWx23 @ 7
    BWx19 @ 8
    BWx15 @ 8
    BWx17 @ 8

    1h 40m
    sRPE @ 7
    Last edited by RipCJ; 11-07-2021 at 11:03 AM.
    SFW
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  23. #4463
    Registered User RipCJ's Avatar
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    Monday, 11/1/21 (PM)

    3-1–0 High Bar Squat
    44x8,8
    88x8
    132x8
    176x8
    204x8
    226x8 @ 6
    248x8 @ 7
    253x8 @ 7

    3-1-0 Bench Press
    44x8,8
    88x8
    110x8
    127x8
    138x8
    149x8
    154x8 @ 6
    165x8 @ 7
    171x8 @ 7

    2-0-0 45° Incline DB Bench Press
    20x12
    30x12
    40x12
    45x12 @ 6.5
    50x12 @ 7
    55x12 @ 8
    55x12 @ 8.5

    2h 00m
    sRPE @ 6.5
    SFW
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  24. #4464
    Registered User RipCJ's Avatar
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    Wednesday, 11/3/21 (PM)

    2-0-0 Sumo Deadlift
    44x8,8
    132x8
    187x8
    226x8
    276x8
    314x8
    331x8 @ 6
    353x8 @ 7
    358x8 @ 7

    2-1-0 DB Bench Press
    20x10
    35x10
    50x10
    60x10 @ 6
    70x10 @ 7
    75x10 @ 7.9
    75x10 @ 8

    45° Incline DB Fly
    15x12
    20x12
    25x12
    30x12 @ 6
    35x12 @ 7
    40x12 @ 7.5
    45x12 @ 8

    1h 40m
    sRPE @ 6.5
    SFW
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  25. #4465
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    Thursday, 11/4/21 (PM)

    3-0-0 DB Concentration Curl
    10x12,12
    15x12,12
    20x12,12 @ 6
    25x12,12 @ 7
    30x12,12 @ 8
    30x12,12 @ 8

    3-0-0 75° Incline DB Overhead Extension
    20x12
    30x12
    40x12
    50x12 @ 6
    55x12 @ 7
    60x12 @ 7.5
    60x12 @ 8

    3-0-0 DB Curl
    10x12,12
    15x12,12 @ 6
    20x12,12 @ 7
    25x12,12 @ 7
    30x12,12 @ 8

    2-0-0 Dip
    BWx15 @ 7
    BWx14 @ 8
    BWx13 @ 8.5

    1h 30m
    sRPE @ 6.5
    Last edited by RipCJ; 11-07-2021 at 11:14 AM.
    SFW
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  26. #4466
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    Saturday, 11/6/21 (AM)

    3-0-0 Leg Press
    20x10
    50x10
    70x10
    90x10
    140x10
    160x10
    180x10
    220x10 @ 6
    250x10 @ 7
    270x10 @ 7.9
    290x10 @ 8

    2-0-0 Hip Adduction
    30x10
    40x10
    50x10
    60x10
    70x10
    80x10
    90x10
    100x10 @ 6
    110x10 @ 7
    120x10 @ 8
    120x10 @ 8

    Super Squat
    50x10
    70x10
    90x10
    140x10 @ 6
    160x10 @ 7
    180x10 @ 8

    Prone Leg Curl
    30x12
    40x12
    50x12
    60x12 @ 6
    65x12 @ 7
    70x12 @ 8
    70x12 @ 8

    1h 40m
    sRPE @ 7
    SFW
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  27. #4467
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    Sunday, 11/7/21 (AM)

    2-0-0 Romanian Deadlift
    44x10,10
    110x10
    154x10
    187x10
    209x10
    231x10 @ 6
    253x10 @ 7
    264x10 @ 7.5
    270x10 @ 8

    2-0-0 Standing Press
    44x10,10
    55x10
    66x10
    77x10
    88x10
    99x10 @ 6
    105x10 @ 7
    110x10 @ 8
    110x10 @ 8

    2-0-0 Oppën Seal Row
    55x12
    77x12
    99x12 @ 6
    110x12 @ 7
    121x13 @ 8
    127x12 @ 8

    3-0-0 Dip
    BWx15 @ 7

    1h 55m
    sRPE @ 7
    SFW
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  28. #4468
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    Monday, 11/8/21 (PM)

    2-0-0 DB Preacher Curl
    15x12,12
    20x12,12
    25x12,12 @ 6
    30x12,12 @ 7
    30x12,12 @ 7.5
    30x12,12 @ 8

    2-0-0 DB Skullcrusher
    5x12
    10x12
    15x12
    20x12 @ 6.5
    25x12 @ 7
    25x12 @ 7.9
    30x12 @ 8

    2-0-0 DB Curl
    10x12
    15x12
    20x12
    25x12 @ 6
    30x12 @ 7
    30x12 @ 8

    3-0-0 Hammer Chin-up
    BWx8 @ 8

    1h 10m
    sRPE @ 6.5
    SFW
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  29. #4469
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    Tuesday, 11/9/21 (PM)

    3-1-0 High Bar Squat
    44x8,8
    110x8
    154x8
    187x8
    220x8
    242x8 @ 6.5
    264x8 @ 7
    281x8 @ 8

    3-1-0 Bench Press
    44x8,8
    88x8
    110x8
    132x8
    154x8 @ 6
    171x8 @ 7
    182x8 @ 8

    2-0-0 45° Incline DB Bench Press
    20x12
    30x12
    40x12 @ 6
    50x12 @ 7.5
    50x12 @ 8
    50x12 @ 8

    Vertical Leg Raise
    BWx16 @ 7
    BWx14 @ 8
    BWx12 @ 8
    BWx12 @ 8

    2h 00m
    sRPE @ 7
    SFW
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  30. #4470
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    Thursday, 11/11/21 (PM)

    2-0-0 Sumo Deadlift
    44x8,8
    132x8
    187x8
    220x8
    264x8
    309x8 @ 6
    342x8 @ 7
    364x8 @ 8

    2-1-0 DB Bench Press
    20x9
    35x9
    50x9
    60x9 @ 6
    70x9 @ 7
    80x9 @ 8
    75x9 @ 8

    45° Incline DB Fly
    10x12
    20x12
    30x12 @ 6
    40x12 @ 7
    45x12 @ 8
    45x12 @ 8

    Vertical Knee Raise
    BWx24 @ 7
    BWx19 @ 8
    BWx16 @ 8
    BWx14 @ 8.5

    1h 55m
    sRPE @ 7
    SFW
    Reply With Quote

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