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  1. #4531
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
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    Saturday, 1/15/22 (AM)

    GHD DB Preacher Curl
    15x12,12
    20x12,12
    25x12,12 @ 6
    30x12 @ 8, 30x12 @ 7
    30x12 @ 8, 35x10 @ 8
    30x12,14 @ 8
    30x13,11 @ 8
    25x20,17 @ 8

    Ab Wheel
    BWx20 @ 6
    BWx20 @ 7
    BWx12 @ 7

    0h 35m
    SFW
    Reply With Quote

  2. #4532
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
    Posts: 3,487
    Rep Power: 23591
    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, 1/15/22 (PM)

    Deadlift
    44x10,10
    154x6,6
    264x6
    330x6
    374x6
    418x6 @ 6.5
    451x6 @ 7
    473x6 @ 7.75
    484x6 @ 8

    1h 00m
    sRPE @ 8
    SFW
    Reply With Quote

  3. #4533
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
    Posts: 3,487
    Rep Power: 23591
    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, 1/16/22 (AM)

    Barbell Curl
    44x12
    55x12
    66x12 @ 6
    77x12 @ 7
    88x12 @ 8
    88x12 @ 8.5
    88x11 @ 8.5
    88x9 @ 8

    Vertical Knee Raise
    BWx27 @ 7
    BWx21 @ 7
    BWx17 @ 7

    0h 30m
    SFW
    Reply With Quote

  4. #4534
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
    Posts: 3,487
    Rep Power: 23591
    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, 1/17/22 (AM)

    DB Curl
    15x12
    20x12
    25x12 @ 6
    30x13 @ 7
    35x12 @ 7.5
    40x12 @ 8.5
    35x12 @ 8
    30x12 @ 8
    30x14 @ 8

    GHD Sit-up
    BWx20 @ 7
    BWx18 @ 7
    BWx14 @ 7

    0h 30m
    SFW
    Reply With Quote

  5. #4535
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
    Posts: 3,487
    Rep Power: 23591
    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, 1/18/22 (AM)

    Wide Grip EZ Curl
    12kg x 12
    17kg x 12
    22kg x 12
    27kg x 12 @ 6.5
    32kg x 13 @ 7
    34.5kg x 13 @ 8
    37kg x 12 @ 7.75
    37kg x 13 @ 8
    37kg x 12 @ 8

    Ab Wheel
    BWx22 @ 6
    BWx19 @ 7
    BWx10 @ 7

    0h 30m
    SFW
    Reply With Quote

  6. #4536
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
    Posts: 3,487
    Rep Power: 23591
    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, 1/19/22 (PM)

    Pin Press (Shoulder)
    44x7,7
    66x7
    88x7
    110x7
    132x7 @ 6
    154x7 @ 7
    165x7 @ 8
    156x7

    Barbell Row
    44x7,7
    88x7
    132x7
    176x7
    198x7 @ 6
    220x7 @ 7
    231x7 @ 8
    220x7

    0h 50m
    sRPE @ 7
    SFW
    Reply With Quote

  7. #4537
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
    Posts: 3,487
    Rep Power: 23591
    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, 1/21/22 (PM)

    Squat
    44x6,6
    88x6
    132x6
    176x6
    220x6
    264x6
    286x6 @ 6
    297x6 @ 6.5
    308x6 @ 6.5

    TnG Bench Press
    44x6,6
    88x6
    132x6
    176x6
    220x6 @ 6
    242x6 @ 6.5
    264x6 @ 8
    264x6 @ 8

    1h 05m
    sRPE @ 8
    SFW
    Reply With Quote

  8. #4538
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
    Posts: 3,487
    Rep Power: 23591
    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, 1/23/22 (AM)

    Barbell Curl
    44x12
    55x12
    66x12 @ 6
    77x12 @ 7
    88x12 @ 8
    88x11 @ 8.5
    88x12 @ 8
    88x12 @ 8.5
    44x20

    Vertical Knee Raise
    BWx29 @ 7
    BWx24 @ 7
    BWx19 @ 7

    0h 40m
    SFW
    Reply With Quote

  9. #4539
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
    Posts: 3,487
    Rep Power: 23591
    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, 1/24/22 (AM)

    DB Curl
    15x12
    20x12
    25x12 @ 6
    30x12 @ 6.5
    35x12 @ 7
    40x11 @ 8
    35x12 @ 8
    35x12 @ 8
    30x13 @ 8

    GHD Sit-up
    BWx22 @ 6.5
    BWx16 @ 7
    BWx11 @ 7

    0h 30m
    SFW
    Reply With Quote

  10. #4540
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
    Posts: 3,487
    Rep Power: 23591
    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, 1/24/22 (PM)

    15° Incline DB Bench Press
    25x8
    40x8
    55x8
    70x8
    80x8
    85x8 @ 6
    90x8 @ 7
    95x8 @ 7.5
    95x8 @ 8
    95x9 @ 8

    Dips
    BWx20 @ 7
    BWx25 @ 7
    BWx28 @ 7

    0h 45m
    SFW
    Reply With Quote

  11. #4541
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
    Posts: 3,487
    Rep Power: 23591
    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, 2/6/22 (AM)

    Barbell Curl
    44x12
    55x12
    66x12 @ 6
    77x12 @ 7
    88x12 @ 7.5
    88x12 @ 8

    Ab Wheel
    BWx20 @ 7
    BWx20 @ 7

    0h 30m
    SFW
    Reply With Quote

  12. #4542
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
    Posts: 3,487
    Rep Power: 23591
    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, 2/7/22 (AM)

    DB Curl
    10x12
    15x12
    20x12
    25x12 @ 6.5
    30x12 @ 7.5
    35x12 @ 8.5
    30x12 @ 8

    Vertical Leg Raise
    BWx20 @ 7
    BWx15 @ 7

    0h 20m
    SFW
    Reply With Quote

  13. #4543
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
    Posts: 3,487
    Rep Power: 23591
    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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    Thursday, 2/10/22 (PM)

    Wide Grip EZ Preacher Curl
    12kg x 12
    17kg x 12
    22kg x 12 @ 6
    27kg x 12 @ 7
    32kg x 12 @ 8
    32kg x 12 @ 9
    12kg x 22

    GHD Sit-up
    BWx20 @ 6
    BWx16 @ 7
    BWx14 @ 8
    SFW
    Reply With Quote

  14. #4544
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
    Posts: 3,487
    Rep Power: 23591
    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, 2/11/22 (AM)

    DB Spider Curl
    15x12
    20x12
    25x12 @ 6
    30x12 @ 7
    35x12 @ 8
    35x12 @ 8.5

    Ab Wheel
    BWx20 @ 6
    BWx16 @ 7
    BWx16 @ 7

    0h 25m
    SFW
    Reply With Quote

  15. #4545
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
    Posts: 3,487
    Rep Power: 23591
    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, 2/12/22 (PM)

    Close Grip EZ Preacher Curl
    12kg x 12
    17kg x 12
    22kg x 12
    27kg x 12 @ 6
    29.5kg x 12 @ 7
    32kg x 12 @ 8
    32kg x 12 @ 8.5
    12kg x 25

    GHD Sit-up
    BWx22 @ 7
    BWx14 @ 7
    BWx11 @ 7

    0h 30m
    SFW
    Reply With Quote

  16. #4546
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
    Posts: 3,487
    Rep Power: 23591
    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, 2/13/22 (AM)

    Barbell Curl
    44x12
    55x12
    66x12 @ 6
    77x12 @ 7
    88x12 @ 8.5
    88x12 @ 9
    88x11 @ 9
    44x17

    Vertical Leg Raise
    BWx22 @ 7
    BWx17 @ 7
    BWx14 @ 7

    0h 30m
    SFW
    Reply With Quote

  17. #4547
    Registered User RipCJ's Avatar
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    Posts: 3,487
    Rep Power: 23591
    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, 2/13/22 (PM)

    Squat
    44x10,10,10
    88x5,5
    110x5
    132x5
    154x5
    176x5
    198x5
    220x5 @ 6
    242x5 @ 7
    242x5 @ 7

    TnG Bench Press
    44x10,10
    88x5
    110x5
    132x5
    154x5
    176x5
    198x5
    220x5 @ 6
    231x5 @ 7
    231x5 @ 7

    45° Incline Close Grip Kadillac Bench Press
    44x8,8
    88x8
    110x8
    132x8 @ 6
    154x8 @ 7
    154x8 @ 8

    1h 15m
    sRPE @ 7
    SFW
    Reply With Quote

  18. #4548
    Registered User RipCJ's Avatar
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    Rep Power: 23591
    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, 2/14/22 (AM)

    DB Curl
    10x12
    15x12
    20x12
    25x12
    30x13 @ 6
    35x13 @ 7
    40x11 @ 8.5
    35x12 @ 8
    30x12 @ 8

    Ab Wheel
    BWx20 @ 7
    BWx15 @ 7

    0h 30m
    SFW
    Reply With Quote

  19. #4549
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
    Posts: 3,487
    Rep Power: 23591
    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, 2/15/22 (AM)

    Wide Grip EZ Preacher Curl
    12kg x 12
    17kg x 12
    22kg x 12 @ 6
    27kg x 12 @ 7
    29.5kg x 12 @ 8
    29.5kg x 12 @ 8
    29.5kg x 12 @ 9
    12kg x 20

    GHD Sit-up
    BWx22 @ 7
    BWx15 @ 7

    0h 25m
    SFW
    Reply With Quote

  20. #4550
    Registered User RipCJ's Avatar
    Join Date: Oct 2008
    Posts: 3,487
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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, 2/16/22 (AM)

    DB Spider Curl
    10x12
    15x12
    20x12
    25x12 @ 6
    30x12 @ 7
    35x12 @ 7.5
    35x12 @ 9
    35x12 @ 9
    10x30

    Vertical Leg Raise
    BWx24 @ 7
    BWx16 @ 7
    BWx16 @ 7

    0h 25m
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  21. #4551
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    Thursday, 2/17/22 (PM)

    Deadlift
    44x10,10
    132x5,5
    154x5
    176x5
    198x5
    220x5
    242x5
    264x5
    286x5
    308x5 @ 6
    330x5 @ 7
    330x5 @ 7

    Press
    44x10,10
    66x6
    88x6
    110x6
    121x6 @ 6
    132x6 @ 7
    132x6 @ 7

    3-0-0 DB Bulgarian Split Squat
    BWx8,8
    5x8,8 @ 6
    10x8,8 @ 7
    15x8,8 @ 8

    GHD Hip Extension
    BWx12 @ 6
    BWx15 @ 7
    BWx15 @ 8

    1h 20m
    sRPE @ 7
    SFW
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  22. #4552
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    Friday, 2/18/22 (AM)

    DB GHD Curl
    10x12,12
    15x12,12
    20x12,12
    25x12,15 @ 7
    25x12,13 @ 8
    25x15,15 @ 8
    25x13,13 @ 8

    GHD Sit-up
    BWx22 @ 7
    BWx18 @ 7
    BWx12 @ 7

    Dip
    BWx20 @ 7
    BWx20 @ 7

    0h 35m
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  23. #4553
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    Saturday, 2/19/22 (AM)

    DB Hammer Curl
    15x12,12
    20x12,12
    25x12,12
    30x12,12 @ 6
    35x12,12 @ 7
    40x12,12 @ 7.5
    40x12,12 @ 8
    40x12,12 @ 9

    Ab Wheel
    BWx25 @ 7
    BWx20 @ 7
    BWx16 @ 7

    Dip
    BWx22 @ 7
    BWx22 @ 7

    0h 40m
    SFW
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  24. #4554
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    Saturday, 2/19/22 (PM)

    Wide Stance Squat
    44x10,10
    88x5,5
    132x5
    176x5
    220x5
    242x5 @ 6
    264x5 @ 7
    264x5 @ 7

    Wide Grip Bench Press
    44x10,10
    88x5
    110x5
    132x5
    154x5
    176x5
    198x5
    220x5 @ 6
    231x5 @ 7
    231x5 @ 7

    45° Incline Bench Press
    44x8,8
    88x8
    110x8
    132x8
    154x8 @ 6.5
    159x8 @ 7.5
    159x8 @ 8

    GHD Hip Extension
    BWx18 @ 7
    BWx18 @ 7
    BWx16 @ 7

    1h 20m
    sRPE @ 7
    Last edited by RipCJ; 02-28-2022 at 04:51 PM.
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  25. #4555
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    Sunday, 2/20/22 (PM)

    Barbell Curl
    44x12
    55x12
    66x12 @ 6
    77x12 @ 7
    82x13 @ 8
    88x12 @ 8
    88x12 @ 8.5
    44x25

    Vertical Knee Raise
    BWx25 @ 7
    BWx20 @ 7
    BWx16 @ 7

    Dip
    BWx24 @ 7
    BWx25 @ 7

    0h 35m
    SFW
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  26. #4556
    Registered User RipCJ's Avatar
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    Monday, 2/21/22 (PM)

    Sumo Deadlift
    44x10,10
    132x5
    176x5
    220x5
    264x5
    286x5
    308x5
    330x5 @ 6
    341x5 @ 7
    341x5 @ 7

    Close Grip Bench Press
    44x5,5
    88x5
    132x5
    176x5
    198x5 @ 6
    220x5 @ 7
    220x5 @ 7

    Barbell Seal Row
    44x8,8
    88x8
    110x8
    132x8 @ 6
    154x8 @ 7
    170x8 @ 8

    GHD Hip Extension
    BWx22 @ 6
    BWx18 @ 7
    BWx17 @ 8

    1h 10m
    sRPE @ 7.5
    SFW
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  27. #4557
    Registered User RipCJ's Avatar
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    Tuesday, 2/22/22 (PM)

    DB Curl
    10x12,12
    15x12,12
    20x12,12
    25x12,12
    30x12,12 @ 6
    35x12,12 @ 7
    40x12,12 @ 8
    35x14,14 @ 8
    35x14,14 @ 8

    GHD Sit-up
    BWx25 @ 6
    BWx17 @ 7
    BWx15 @ 7

    Dip
    BWx28 @ 7
    BWx21 @ 7
    BWx20 @ 7

    Wide Grip EZ Preacher Curl
    12kg x 12
    17kg x 12
    22kg x 12 @ 6
    27kg x 12 @ 7
    29.5kg x 12 @ 8
    27kg x 11 @ 9
    27kg x 6 @ 9

    1h 05m
    SFW
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  28. #4558
    Registered User RipCJ's Avatar
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    Wednesday, 2/23/22 (PM)

    Squat
    44x10,10
    88x5,5
    132x5
    176x5
    220x5
    242x5 @ 6
    264x5 @ 7
    264x5 @ 7

    TnG Bench Press
    44x10,10
    88x5,5
    132x5
    176x5
    198x5
    220x5
    231x5 @ 6
    242x5 @ 7
    242x5 @ 7

    45° Incline Close Grip Kadillac Bench Press
    44x8,8
    88x8
    110x8
    132x8 @ 6
    143x8 @ 7
    154x8 @ 8
    154x8 @ 8

    GHD Hip Extension
    10x20 @ 7
    10x18 @ 7
    10x16 @ 8

    1h 25m
    sRPE @ 7
    Last edited by RipCJ; 03-05-2022 at 08:15 AM.
    SFW
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  29. #4559
    Registered User RipCJ's Avatar
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    Friday, 2/25/22 (AM)

    DB Spider Curl
    15x12,12
    20x12,12
    25x12,12
    30x12,12 @ 6
    35x12,12 @ 7
    35x14,14 @ 8
    35x13,13 @ 8
    35x13,13 @ 8
    15x25

    Ab Wheel
    BWx24 @ 7
    BWx21 @ 7
    BWx18 @ 7

    Dip
    BWx25 @ 7
    BWx28 @ 7
    BWx24 @ 7

    Close Grip EZ Preacher Curl
    12kg x 12
    17kg x 12
    22kg x 12 @ 6
    27kg x 12 @ 7
    29.5kg x 12 @ 8
    29.5kg x 12 @ 8.5
    29.5kg x 12 @ 9
    12kg x 20

    1h 00m
    SFW
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  30. #4560
    Registered User RipCJ's Avatar
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    Saturday, 2/26/22 (AM)

    DB GHD Curl
    10x12,12
    15x12,12
    20x12,12 @ 6
    25x12,12 @ 6
    30x12,14 @ 8
    30x12,13 @ 8
    30x12,12 @ 9

    Vertical Knee Raise
    BWx28 @ 7
    BWx21 @ 7
    BWx17 @ 7

    Dip
    BWx28 @ 7
    BWx27 @ 7
    BWx25 @ 7

    DB Hammer Curl
    15x12,12
    20x12,12
    25x12,12 @ 6
    30x12,12 @ 7
    30x12,12 @ 7.5
    30x14,14 @ 8
    30x13,13 @ 8

    0h 55m
    SFW
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