Smash Fuarking Weight

**RipCJ** · 01-15-2022, 02:38 PM

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

**RipCJ** · 01-16-2022, 07:03 AM

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

1h 00m
sRPE @ 8

**RipCJ** · 01-16-2022, 10:29 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

**RipCJ** · 01-18-2022, 10:06 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

**RipCJ** · 01-18-2022, 10:06 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

**RipCJ** · 01-20-2022, 07:06 AM

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

**RipCJ** · 01-24-2022, 05:16 AM

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

**RipCJ** · 01-24-2022, 05:17 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

**RipCJ** · 01-24-2022, 05:18 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

**RipCJ** · 01-27-2022, 03:57 AM

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

**RipCJ** · 02-07-2022, 08:33 AM

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

Ab Wheel
BWx20 @ 7
BWx20 @ 7

0h 30m

**RipCJ** · 02-07-2022, 08:34 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

**RipCJ** · 02-10-2022, 06:21 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

**RipCJ** · 02-12-2022, 08:20 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

**RipCJ** · 02-12-2022, 02:42 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

**RipCJ** · 02-19-2022, 07:07 PM

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

**RipCJ** · 02-19-2022, 07:08 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

**RipCJ** · 02-19-2022, 07:09 PM

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

**RipCJ** · 02-19-2022, 07:10 PM

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

**RipCJ** · 02-19-2022, 07:11 PM

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

**RipCJ** · 02-19-2022, 07:12 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

**RipCJ** · 02-19-2022, 07:14 PM

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

**RipCJ** · 02-19-2022, 07:15 PM

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

**RipCJ** · 02-19-2022, 07:16 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

**RipCJ** · 02-21-2022, 08:05 AM

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

**RipCJ** · 02-23-2022, 11:15 AM

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

**RipCJ** · 02-23-2022, 11:17 AM

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

**RipCJ** · 02-24-2022, 10:06 AM

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

**RipCJ** · 02-25-2022, 12:25 PM

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

**RipCJ** · 03-06-2022, 12:38 PM

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

Thread: Smash Fuarking Weight

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