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  1. #2821
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    6/16/2020: Chest

    Incline Barbell Bench: 205lbs for 3 sets of 6 reps

    Incline Dumbbell Bench: 100’s for 3 sets of 10 reps

    Incline Dumbbell Fly: 40’s for 3 sets of 12 reps

    Standing Cable Chest Press: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  2. #2822
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    6/17/2020: Back

    One-Arm Dumbbell Row:
    130lbs for 3 sets of 12 reps (Volume PR with that weight)

    Lat Pulldown:
    160lbs for 3 sets of 12 reps

    Two-Arm Dumbbell Row: 65’s for 3 sets of 8 reps

    Cable Lat Pullover: 3 sets of 12 reps (straight bar)

    Standing Straight Bar Cable Row: 3 sets of 10-12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  3. #2823
    Registered User MG5's Avatar
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    6/18/2020: Legs

    Barbell Romanian Deadlift:
    335lbs x 5 reps
    340lbs x 5 reps
    345lbs x 5 reps
    350lbs x 5 reps
    355lbs x 10 reps (PR)

    Leg Extension: 3 sets of 15 reps
    Dumbbell Walking Lunge: 25lb dumbbells in each hand for 3 sets of 10 reps (20 totals steps each set, 10 each leg)

    Standing Calf Raise Machine: 3 sets of 12 reps
    Last edited by MG5; 06-18-2020 at 06:36 AM.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  4. #2824
    Registered User MG5's Avatar
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    6/19/2020: Shoulders & Arms

    Standing Barbell Shoulder Press: 4 sets of 6 with 135lbs

    Seated Dumbbell Shoulder Press: 3 sets of 6 reps with 75lb dumbbells

    Seated Dumbbell Lateral Raises: 4 sets of 8-15 reps

    Seated Dumbbell Rear Delt Fly: 4 sets of 10-12 reps

    Skullcrushers:
    25lbs per side x 20 reps
    35lbs per side x 12 reps
    35lbs per side x 12 reps

    Tricep Pushdown (Rope): 3 sets of 12-15 reps with 55lbs

    EZ Bar Curl: 35lbs per side for 3 sets of 10 reps

    Cable Curl with Rope: 3 sets of 10 reps with 80lbs - pause at bottom of movement, after fully lengthening my arms
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  5. #2825
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    6/22/2020: Legs & Abs

    Barbell Back Squat:
    405lbs for 3 sets of 6 repetitions (2 min rest between sets)

    Barbell Split Squat: 185lbs for 2 sets of 10 repetitions (2 min rest between sets)

    Barbell Stiff Leg Deadlift:
    225lbs x 6 repetitions
    245lbs x 6 repetitions

    Standing Calf Raise: 4 sets of 12 reps - same weight each set

    V-Up: 2 sets of 10

    Ab Wheel: 2 sets of 10

    Exercise Ball-Pull In: 2 sets of 10
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  6. #2826
    Registered User MG5's Avatar
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    6/23/2020: Back & Biceps

    Barbell Row: 245lbs for 3 sets of 12 reps

    Kneeling Lat Pulldown:
    60lbs x 12 repetitions
    65lbs x 12 repetitions
    70lbs x 12 repetitions

    Cable Lat Pullover: 3 sets of 10-12 reps with 85lbs

    Wide Overhand Grip Lat Pulldown: 3 sets of 12 reps with 120lbs


    One-Arm Cable Preacher Curl: 2 sets of 10 reps

    Incline Cable Curl (Rope): 2 sets of 10 reps

    Dumbbell Concentration Curl: 2 sets of 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  7. #2827
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    6/23/2020: SHOULDERS

    Standing Barbell Overhead Press: (2 min rest)
    4 sets of 5 reps with 140 pounds

    Seated Dumbbell Shoulder Press: (2 min rest)
    80 pound dumbbells for 3 sets of 6 reps

    Resistance Band Front Raise: 2 sets of 15 reps (1 min rest)

    Single-Arm Cable Lateral Raises: 4 sets of 12 reps (1 min rest)

    Standing Cable Rear Delt Fly: 3 sets of 15 reps (1 min rest)

    Cable Upright Row: 4 sets of 12 reps (1 min rest) + 5 lbs each set
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  8. #2828
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    6/26/2020: Legs

    Sumo Deadlift:
    455lbs for 3 sets of 1 rep
    365lbs for 3 sets of 3 reps

    Barbell Stiff Leg Deadlift:
    245 lbs x 5 reps
    265 lbs x 5 reps
    285 lbs x 5 reps
    315lbs x 5 reps - PR

    Leg Extensions: 5 sets of 10 reps (30 second rest between sets)

    Standing Calf Raise: 3 sets of 12 reps
    Dumbbell Calf Raise w/ Dumbbell in One Hand: 2 sets of 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  9. #2829
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    6/27/2020: Chest

    Flat Barbell Bench Press:

    225lbs x 4 reps
    245lbs x 1 rep
    275lbs x 1 rep
    315lbs x 1 rep
    335lbs x 1 rep
    365lbs x 1 rep
    405lbs x 1 rep

    295lbs for 5 sets of 4 reps (2-minute rest)
    80% 1-RM

    Incline Barbell Bench Press:
    185lbs x 10 reps
    195lbs x 10 reps
    205lbs x 10 reps

    Incline Dumbbell Fly: 3 sets of 12 reps with 45lb dumbbells (90-second rest)

    Cable Fly (High to Low) 45lbs for 3 sets of 12
    60- second rest
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  10. #2830
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    6/29/2020: Back & Biceps

    One-Arm Dumbbell Row: 135lbs for 3 sets of 10 reps (Volume PR with that weight) 2 minute rest between sets

    Lat Pulldown: (Wide Overhand Grip)
    170lbs for 3 sets of 8, 8, 7 reps
    (2 minute rest)

    Lat Pulldown: (Neutral Close Grip)
    120lbs for 3 sets of 10 reps

    Seated Cable Row: (Single-Arm) 2 sets of 8, 10 reps (down in weigh, up in reps for second set)

    Dumbbell Curl: (Simultaneous) 25lb dumbbells for 3 sets of 12 (90-sec rest)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  11. #2831
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    6/30/2020: Hamstrings & Calves

    Barbell Stiff Leg Deadlift:
    Warm-Up:
    135lbs for 2 sets of 5 res
    185lbs x 3 reps
    225lbs for 2 sets of 2 reps
    275lbs x 3 reps

    Working Set:
    315lbs x 8 reps - PR
    315lbs x 5 reps
    225lbs x 8 reps
    (2.5 minute rest)

    Seated Hamstring Curl: 3 sets of 12 reps
    (60-second rest)

    Wide Stance Leg Press:
    270lbs for 3 sets of 15 reps
    (90-seconds rest)

    Standing Calf Raise Machine: 3 sets of 12 reps
    (60-second rest)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  12. #2832
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    7/1/2020: Shoulders

    Standing Barbell Overhead Press: (2 min rest)
    4 sets of 4 reps with 145 pounds

    Standing Overhead Press - Alternating Front & Behind The Neck Press:
    115lbs for 3 sets of 10 reps

    Dumbbell Front Raise: 2 sets of 12 reps with 20lb dumbbells (simultaneous)

    Dumbbell Lateral Raises: 3 sets of 12 reps (1 min rest)

    Standing Dumbbell Rear Delt Fly: 3 sets of 10-12 reps (1 min rest)

    Two-Arm Dumbbell Upright Row: 3 sets of 12 with 35lb dumbbells
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  13. #2833
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    7/2/2020: Arms

    Overhand Tricep Pushdown (Straight Bar):
    4 sets of 12 reps with 85lbs (60 second rest)

    Incline Dumbbell Skullcrusher: 30lb dumbbells for 3 sets of 12 reps (60 second rest)

    Seated Dumbbell Overhead Extension: 65lb dumbbell first 3 sets of 12,10,10 reps (60 second rest)

    Tricep Bench Dips: 3 sets of 15 reps

    Dumbbell Curl (Alternating):
    25lb dumbbells x 8 reps
    30lb dumbbells x 6 reps
    30lbs dumbbells x 8 reps

    Dumbbell Hammer Curl (Simultaneous):
    30lb dumbbells for 3 sets of 12 (60 second rest)


    Dumbbell Concentration Curl: 3 sets of 10 reps with 20lb dumbbell
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  14. #2834
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    7/3/2020: Legs

    Barbell Barbell Back Squat: 415lbs for 3 sets of 3 reps
    (2.5 minute rest)

    Dumbbell Romanian Deadlift: 3 sets of 12 reps with 85’s (1 minute rest)

    Barbell Walking Lunges: 85lbs for 3 sets of 8 reps (90 second rest)

    Single-Leg Leg Press: 2 sets of 15 reps

    Dumbbell Calf Raises Off Floor: 4 sets of 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  15. #2835
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    7/5/2020: Chest

    Flat Barbell Bench Press:
    285lbs for 5 sets of 5 reps (2-minute rest)

    Incline Barbell Bench Press:
    225lbs for 5 sets of 5 reps

    Incline Dumbbell Fly: 3 sets of 12 reps with 40lb dumbbells

    Seated Chest Press Machine: 3 sets of 12 reps With 250lbs
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  16. #2836
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    7/6/2020: Back & Biceps

    One-Arm Dumbbell Row:
    140’s for 3 sets of 8 reps - volume PR with that weight

    Lat Pulldown: (Wide Overhand Grip)
    170lbs for 3 sets of 8 - volume PR with that weight
    (2 minute rest)

    T-Bar Row:
    135lbs x 12 reps
    185lbs x 10 reps
    185lbs x 10 reps
    185lbs x 10 reps

    Behind The Back Barbell Shrugs:
    315x12
    325x12
    335x12
    355x12

    Barbell Curl: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  17. #2837
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    7/7/2020: Legs

    Barbell Back Squat:
    415lbs for 4 sets of 3 reps (2.5. minute rest)

    Leg Extension: 3 sets of 12 reps with 140lbs (90 second rest)

    Seated Leg Curl: 3 sets of 12 reps with 100lbs (60 second rest)

    Standing Calf Raise Machine: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  18. #2838
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    7/8/2020: Shoulders

    Standing Barbell Overhead Press: (2 min rest)
    4 sets of 5 reps with 145 pounds

    Standing Behind The Neck Press: 120lbs for 3 sets of 8 reps (90 sec rest)

    Seated Dumbbell Lateral Raises: 4 sets of 10,1010,8 reps with 20lbs dropset to 10lbs x 8

    Seated Dumbbell Rear Delt Fly: 4 sets of 12 reps

    Barbell Upright Row:
    55lbs x 15 reps
    65lbs x 12 reps
    65lbs x 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  19. #2839
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    7/10/2020: Arms

    Close Grip Bench Press:
    315lbs x 5 reps
    315lbs x 5 reps
    225lbs x 10 reps
    (2 minute rest between sets)

    Seated Dumbbell Overhead Extension:
    80lbs x 12 reps
    80lbs x 12 reps
    80lbs x 12 reps

    Dead-Stop Skullcrusher From Floor with Multi-Grip Bar:
    25lbs per side for 3 sets of 10 reps

    Tricep Pushdown with Rope: 3 sets of 10 reps with 55lbs

    Dumbbell Hammer Curl:
    40’s x 8 reps
    50’s x 8 reps
    50’s x 8 reps

    EZ Bar Curl:
    25lbs per side for 3 sets of 10 reps

    Reverse Grip EZ Bar Curl: 3 sets of 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  20. #2840
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    7/12/2020: Legs & Abs

    Barbell Back Squat:
    415lbs for 4 sets of 4 reps

    Standing Calf Raise: 4 sets of 10 reps

    Butterfly Sit-Ups: 3 sets of 12 reps

    Ab Wheel: 3 sets of 8 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  21. #2841
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    7/13/2020: Monday

    Barbell Row:
    365x5 - PR
    315x5
    225x5

    Lat Pulldown: (Wide Overhand)
    170lbs x 10 reps
    170lbs x 6 reps
    140lbs x 8 reps

    Seated Cable Row: 3 sets of 12,10,8 reps with 140lbs

    Cable Lat Pullover (Rope): 75lbs for 3 sets of 15, reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  22. #2842
    Registered User MG5's Avatar
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    Age: 28
    Posts: 6,936
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    7/15/2020: Chest - Wednesday

    Flat Barbell Bench Press:
    315lbs for 3 sets of 3 reps (2 minute rest)

    Incline Barbell Bench:
    230lbs for 3 sets of 6 reps (2 minute rest)

    Precor Seated Chest Press Machine: 3 sets of 10-15 reps

    Cable Fly (High to Low): 3 sets of 15-20

    Incline Dumbbell Fly: 30’s got 3 sets of 10-12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  23. #2843
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    7/16/2020: Hamstrings, Calves, & Abs

    Barbell Romanian Deadlift:
    365lbs for 3 sets of 5 reps
    (2 minute rest)

    Barbell Stiff Leg Deadlift:
    315lbs for 3 sets of 3 reps
    (2 minute rest)

    Lying Hamstring Curl:
    85x15 reps
    90x15 reps
    95x15 reps

    Bulgarian Split Squat: 2 sets of 12 reps

    Leg Press:
    630lbs x 12 reps
    720lbs x 12 reps

    Standing Calf Raise Machine:
    150lbs for 4 sets of 10 reps

    Hanging Leg Raises: 3 sets of 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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    7/17/2020: Arms

    SUPERSET:
    Tricep Pushdown: 3 sets of 10-15 reps
    Cable Curl with Rope: 3 sets of 10-15 reps

    Dumbbell Curl: (Alternating)
    30’s for 3 sets of 8 reps

    Incline Dumbbell Skullcrusher:
    25’s x 20 reps
    27.5’s x 15 reps
    30’s x 15 reps

    Reverse EZ Bar Curl:
    50lbs x 12-15 reps
    60lbs x 10-12 reps
    60lbs x 10-12 reps

    Seated Tricep Press Machine: 3 sets of 8-12 reps


    Dumbbell Hammer Curl (Simultaneous)
    20’s x 12 reps
    25’s x 12 reps
    25’s x 12 reps

    Dual Cable Crossover Tricep Pushdown: 3 sets of 10-20 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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    7/20/2020: Back, Biceps, & Forearms

    One-Arm Dumbbell Row:
    140’s for 3 sets of 10 reps

    Lat Pulldown: (Close Neutral Grip)
    140lbs x 12 reps
    160lbs x 12 reps
    160lbs x 10 reps

    Standing Cable Row (Wide Overhand Grip)
    100lbs for 3 sets of 12 reps

    Cable Pullover: (Straight Bar Overhand)
    3 sets of 12 reps with 85lbs

    Barbell Shrug:
    315lbs x 12 reps
    335lbs x 12 reps
    355lbs x 12 reps

    Dumbbell Curl (Simultaneous):
    25’s for 3 sets of 10 reps

    Standing Dumbbell Wrist Extensions: 3 sets of 10 reps with 25’s
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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    7/22/2020: Hamstrings, Calves, & Abs

    Warm-Up:
    * Bike for 3 minutes

    Barbell Stiff Leg Deadlift:
    315 lbs for 3 sets of 5 reps
    (2 minute rest)

    Seated Leg Curl:
    100 lbs. x 15 reps
    110 lbs. x 15 reps
    120 lbs. x 12 reps
    (60 second rest)

    Lying Dumbbell Leg Curl: 3 sets of 10 reps with 20 lb. dumbbell

    Eccentric Glute Ham Raise: 2 sets of 5 reps
    (5-second negative, 60 second rest between sets)

    Standing Calf Raise: 3 sets of 12 reps

    Power Wheel Pull-Ins: 2 sets of 10 reps

    Ab Wheel: 2 sets of 10 reps

    Crunches: 2 sets of 10 reps

    —————-

    7/23/2020: Shoulders & Arms

    Seated Dumbbell Shoulder Press:
    80’s for 4 sets of 10 reps
    (2 minute rest)

    Dumbbell Front Raise: 4 sets of 10 reps (90-second rest)

    Seated Dumbbell Lateral Raises: 4 sets of 10 reps (60 sec rest)

    Seated Dumbbell Rear Delt Fly: 3 sets of 12 reps (60 sec rest)

    Standing Dumbbell Curl: 4 sets of 10 reps (alternating)
    35’s x 8 reps
    40’s x 8 reps
    40’s x 6-8 reps
    40’s x 6-8 reps

    EZ Bar Curl: 4 sets of 10 reps (25lbs per side)

    Flat Dumbbell Skullcrusher: 4 sets of 10 reps

    Tricep Pushdown: 4 sets of 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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    7/25/2020: Quads, Calves, Abs

    Barbell Back Squat:
    415 lbs for 4 sets of 5 reps
    (2.5 minute rest)

    Close Stance Leg Press:
    360 lbs x 15 reps
    450 lbs x 12 reps
    540 lbs x 10 reps

    Leg Extension:
    3 sets of 15 reps with 140 lbs

    Kettlebell Bulgarian Split Squats:
    25 lbs for 2 sets of 10-12 reps

    Standing Calf Raise: 3 sets of 15 reps (60 second rest)

    Ab Wheel: 3 sets of 10 reps
    Crunches: 3 sets of 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  28. #2848
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    7/26/2020: Chest, Medial Delts, & Triceps

    Flat Barbell Bench Press:
    290 lbs for 3 sets of 3 reps

    Incline Barbell Bench:
    235 lbs for 3 sets of 5 reps

    Incline Dumbbell Bench:
    85’s x 12 reps
    90’s x 10 reps
    95’s x 8 reps

    Cable Fly: (High to Low)
    3 sets of 12 reps

    Dumbbell Lateral Raises:
    3 sets of 15 with 15 lbs

    Tricep Pushdown with Rope:
    4 sets of 20,15,12,12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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    7/27/2020: Back, Biceps, & Forearms

    Lat Pulldown: (Wide Overhand)
    180 lbs x 12 reps
    190 lbs x 12 reps
    200 lbs x 10 reps

    Seated Cable Row (Wide Overhand Grip)
    120lbs x 12 reps
    130lbs x 12 reps
    140lbs x 12 reps

    Cable Lat Pullover (Rope): 90 lbs for 3 sets of 12 reps

    Underhand EZ Bar Row:
    35lbs per side for 3 sets of 12 reps

    EZ Bar Curl: 3 sets of 8 reps with 35lbs per side

    Wrist Curls with EZ Bar:
    35lbs per side for 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  30. #2850
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    7/29/2020: Hamstrings, Calves, Abs

    Barbell Sumo Deadlift:
    365 for 3 sets of 5 reps

    Barbell Stiff Leg Deadlift:
    315lbs for 3 sets of 6 reps - PR

    Seated Leg Curls:
    110lbs for 3 sets of 12 reps

    Lying Dumbbell Leg Curl: 3 sets of 10 reps

    Standing Calf Raise Machine: 4 sets of 8 reps

    Ab Wheel: 3 sets of 12 reps
    Crunches: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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