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  1. #3121
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
    Rep Power: 11766
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    9/21/21: Back & Shoulders

    Barbell Row
    280 for 3 sets of 6 reps
    (3 min rest)

    Lat Pulldown
    120 for 3 sets of 13 reps
    (2.5 min rest)

    Chest Supported T-Bar Row
    80lbs for 3 sets of 10 reps
    (2.5 min rest)

    Seated DB Laterals
    22.5’s for 3x12,11,9
    (1.5 min rest)

    Standing Cable Rear Delt Fly
    3x12-15 reps
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  2. #3122
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
    Rep Power: 11766
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    9/23/2021: Chest & Arms

    Flat Barbell Bench
    245 for 3x10
    (2.5 min rest)

    Incline DB Bench
    90’s’s for 3 sets of 12 reps
    (2.5 min rest)

    Cable Fly
    2 sets of 15 reps
    (2 min rest)

    Alternating Seated DB Curl
    25’s for 4 sets of 10 reps
    (2.5 min rest)

    Tricep Pushdown (Overhand)
    4 sets of 15 reps with 42.5 pounds
    (2 min rest)
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  3. #3123
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
    Rep Power: 11766
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    9/24/21: Legs

    Sumo DL
    465 for 3x4
    (3.5 min rest)

    Lying Leg Curl
    90lbs for 3 sets of 12 reps
    (2 min)

    Hip Thrust Machine
    80lbs per side for 2 sets of 8 reps
    (2 min)

    Barbell Stiff Leg Deadlift
    295 for 2x6 reps

    Calf Raise
    3x15 reps
    Last edited by MG5; 09-25-2021 at 12:25 PM.
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  4. #3124
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
    Rep Power: 11766
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    9/25/21: Shoulders & Back

    Standing BB OHP
    170 for 4x4
    (2.5 min)

    TechnoGym Shoulder Press
    90 for 3 sets of 13 reps
    (2 min rest)

    Seated DB Lateral
    4x10 with 22.5’s

    Standing Cable Rear Delt Fly
    3x10-15 reps

    Overhand Lat Pulldown
    100lbs for 3x12
    (2 min rest)

    Seated Overhand Cable Row
    80lbs for 3x12
    (2 min rest)

    Cable Lat Pullover (Dual-Handle Overhand)
    2x12,10 reps with 30lbs
    (2 min rest)
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  5. #3125
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
    Rep Power: 11766
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    9/28/2021: Chest & Arms

    Incline Barbell Bench
    225lbs for 3x9
    (2.5 min rest)

    Flat DB Bench
    90’s for 3 sets of 12 reps
    (2.5 min rest)

    Hoist Machine Fly
    2 sets of 12 reps with 105lbs
    (2 min rest)

    Alternating Dumbbell Curl
    25’s for 4 sets of 10 reps
    (2.5 min rest)

    Tricep Pushdown (Overhand)
    4 sets of 16 reps with 42.5lbs
    (2 min rest)
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  6. #3126
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
    Rep Power: 11766
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    9/29/21: Legs

    Barbell Back Squat:
    350x4
    370x4
    395x4
    (3.5 min rest)

    Leg Press:
    360lbs for 3 sets of 17 reps
    (3 min rest)

    DB Bulg Split Squats
    60’s for 3 sets of 8 reps
    (3 min rest)

    Standing Calf Raise Machine
    90lbs for 3 sets of 13 reps

    Hoist Ab Crunch Machine
    165 for 3 sets of 12 reps
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  7. #3127
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
    Rep Power: 11766
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    9/30/21: Back & Shoulders

    Barbell Row
    280 for 3 sets of 7 reps
    (3 min rest)

    Lat Pulldown
    120 for 3 sets of 13 reps
    (2.5 min rest)

    Chest Supported T-Bar Row
    80lbs for 3 sets of 11 reps
    (2.5 min rest)

    Standing Cable Rear Delt Fly
    3x12-15 reps

    Seated DB Laterals
    22.5’s for 3x10
    (1.5 min rest)
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  8. #3128
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
    Rep Power: 11766
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    10/2/2021: Chest & Arms

    Flat Barbell Bench
    250 for 3x10
    (2.5 min rest)

    Incline DB Bench
    90’s’s for 3 sets of 12,9,8 reps
    (2.5 min rest)

    Hoist Machine Fly
    2 sets of 12 reps with 105lbs
    (2 min rest)

    Barbell Curl
    50lbs for 4 sets of 10 reps
    (2 min rest)

    Tricep Pushdown (Overhand)
    4 sets of 17 reps with 42.5 pounds
    (2 min rest)
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  9. #3129
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
    Rep Power: 11766
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    10/3/21: Legs

    Sumo DL
    465 for 3x4
    (3.5 min rest)

    Hip Thrust Machine
    95lbs per side for 3 sets of 8 reps
    (2.5 min rest)

    Seated Leg Curl
    2 sets of 15 reps
    (2 min)

    Barbell Stiff Leg Deadlift
    300 for 2x5 reps
    (2.5 min rest)

    Calf Raise
    3x15 reps

    Kneeling Cable Crunch
    3x10-15
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  10. #3130
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
    Rep Power: 11766
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    10/7/21: Legs

    Barbell Back Squat:
    365lbs x 3
    385lbs x 3
    405lbs x 3
    (3.5 min rest)

    Leg Press:
    360lbs for 3 sets of 17 reps
    (3 min rest)

    DB Bulg Split Squats
    60’s for 3 sets of 8 reps
    (3 min rest)

    Standing Calf Raise Machine
    90lbs for 3 sets of 13 reps

    Ab Roll Out
    3 sets of 15,15,10 reps
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  11. #3131
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    10/8/21: Back & Shoulders

    Barbell Row
    280 for 3 sets of 8 reps
    (3 min rest)

    Lat Pulldown
    120 for 3 sets of 13 reps
    (2.5 min rest)

    Chest Supported T-Bar Row
    80lbs for 3 sets of 11 reps
    (2.5 min rest)

    Seated Machine Lateral Raise
    3 sets of 15 reps with 40lbs

    Seated Rear Delt Fly Machine
    3 sets of 12-15 reps with 70lbs
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  12. #3132
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
    Rep Power: 11766
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    10/11/2021: Chest & Arms

    Flat Barbell Bench
    255 for 3x6
    (2.5 min rest)

    Incline DB Bench
    85’s for 3 sets of 12 reps
    (2.5 min rest)

    Hoist Machine Fly
    2 sets of 13 reps with 105lbs
    (2 min rest)

    Seated Alternating DB Curl
    25lbs for 4 sets of 10 reps
    (2.5 min rest)

    Tricep Pushdown (Overhand)
    4 sets of 18 reps with 42.5 pounds
    (2 min rest)
    WBFF Pro Muscle Model | Questions? Send me a private message.

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  13. #3133
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
    Rep Power: 11766
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    10/12/21: Legs

    Sumo DL
    465 for 3x5
    (3.5 min rest)

    Hip Thrust Machine
    90lbs per side for 3 sets of 9 reps
    (2.5 min rest)

    Seated Leg Curl
    2 sets of 15 reps
    (2 min)

    Barbell Stiff Leg Deadlift
    300 for 2x6 reps
    (2.5 min rest)

    Calf Raise
    3x15 reps

    Kneeling Cable Crunch
    3x10-15
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  14. #3134
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
    Rep Power: 11766
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    10/13/21: Shoulders & Back

    Standing BB OHP
    170 for 4x6,6,6,3
    (2.5 min)

    TechnoGym Shoulder Press
    95lbs for 3 sets of 13 reps
    (2 min rest)

    Seated DB Lateral Raise
    25lbs x 12
    25lbs x 10 +2 partials
    25lbs x 8 +2 partials

    Seated DB Cable Rear Delt Fly
    3x12 reps with 17.5’s

    Wide Neutral Grip Lat Pulldown
    85lbs for 3x15
    (2 min rest)

    Underhand EZ Bar Row
    65lbs for 3x12
    (2 min rest)

    Cable Lat Pullover (Dual Handle)
    2 sets of 12 reps with 30lbs
    (2 min rest)
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  15. #3135
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    Age: 29
    Posts: 7,532
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    10/15/2021: Chest & Arms

    Flat Barbell Bench
    255 for 3x7
    (2.5 min rest)

    Flat DB Bench
    95’s for 3 sets of 12 reps
    (2.5 min rest)

    Seated Cable Fly
    3 sets of 12-15 reps
    (2 min rest)

    Seated Alternating DB Curl
    25lbs for 4 sets of 10 reps

    Tricep Pushdown (Overhand)
    4 sets of 10 reps
    (2 min rest)
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  16. #3136
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    10/16/21: Legs

    Barbell Back Squat:
    360x5
    380x5
    405x5
    (3.5 min rest)

    Leg Extension:
    3 sets of 12 reps with 80lbs
    (2 min rest)

    DB Bulg Split Squats
    60’s for 3 sets of 8 reps
    (3 min rest)

    Standing Calf Raise Machine
    100lbs for 3 sets of 12 reps

    Roman Chair Leg Raise
    3 sets of 10-12 reps
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  17. #3137
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    Age: 29
    Posts: 7,532
    Rep Power: 11766
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    10/19/2021: Chest & Arms

    Flat Barbell Bench
    255 for 3x8
    (2.5 min rest)

    Incline DB Bench
    95’s for 3 sets of 8 reps
    (2.5 min rest)

    Hoist Machine Fly
    2 sets of 15 reps with 105lbs
    (2 min rest)

    Seated Alternating Dumbbell Curl
    30lbs for 3 sets of 6 reps

    Simultaneous DB Hammer Curl
    25’s for 2 sets of 10 reps

    Tricep Pushdown (Dual-Handle, Overhand)
    3 sets of 12 reps with 25lbs
    (1.5 min rest)

    Dead-Stop EZ Bar Skull Crusher
    2 sets of 12 reps with 20lbs per side
    (2 min rest)
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  18. #3138
    Registered User MG5's Avatar
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    10/20/21: Legs

    Sumo DL
    465 for 3x6
    (3.5 min rest)

    Seated Leg Curl
    3 sets of 15 reps
    (2 min)

    Barbell Stiff Leg Deadlift
    305 for 3 sets of 5 reps
    (2.5 min rest)

    Standing Calf Raise Machine
    3x12 reps with 100lbs

    Kneeling Cable Crunch
    3x12-15
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  19. #3139
    Registered User EliKoehn's Avatar
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    That is some impressive deadlifting... Got a triple with 465 once. Can only imagine what 6 would feel like.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  20. #3140
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
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    10/21/21: Shoulders & Back

    Standing BB OHP
    170 for 4x6,6,6,5
    (3 min)

    TechnoGym Shoulder Press
    95lbs for 3 sets of 13,13,10 reps
    (2.5 min rest)

    Seated DB Lateral Raise
    4 sets of 10-12 reps with 20’s

    Standing Cable Rear Delt Fly
    3x12

    Dual Handle Lat Pulldown
    42.5lbs for 3x12
    (2 min rest)

    Plate Loaded Hammer Strength Low Row
    (Single-Arm)
    135lbs for 3 sets of 8 reps

    Cable Lat Pullover (Dual Handle)
    2 sets of 12 reps with 30lbs
    (2 min rest)
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  21. #3141
    Registered User MG5's Avatar
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    10/28/2021: Chest & Arms

    Flat Barbell Bench
    250 for 3x10,10,9
    (3 min rest)

    Incline Dumbbell Bench
    85’s for 3x10
    (2.5 min rest)

    Seated Mchine Fly
    2 sets of 10-12 reps with 105lbs
    (2 min rest)

    Barbell Curl
    40lbs for 3 sets of 12 reps

    Dead-Stop Skull Crusher
    20lbs per side for 3 sets of 12 reps

    Dumbbell Hammer Curl (Simultaneous)
    2 sets of 10 reps with 25’s

    Dual-Handle Pushdowns
    2 sets of 15 reps
    Last edited by MG5; 10-29-2021 at 04:56 PM.
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  22. #3142
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    Age: 29
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    10/29/2021: Legs

    Barbell Back Squat:
    315lbs for 3 sets of 8 reps
    (3.5 min rest)

    DB Bulg Split Squats
    65’s for 3 sets of 8 reps
    (3 min rest)

    Leg Extension:
    2 sets of 10 reps with 50lbs
    (2 min rest)

    Standing Calf Raise Machine
    100lbs for 3 sets of 12 reps

    Roman Chair Leg Raise
    3 sets of 8 reps
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  23. #3143
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
    Rep Power: 11766
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    10/30/21: Back & Shoulders

    Barbell Row
    225x6
    245x6
    265x6
    285x6
    (3 min rest)

    Chest Supported T-Bar Row
    75lbs for 3 sets of 10 reps
    (2.5 min rest)

    Single-Arm Underhand Lat Pulldown
    2 sets of 12 reps with 40lbs

    Two-Arm Cable Lateral Raise
    3 sets of 12 reps

    Standing Cable Rear Delt Fly
    3 sets of 12 reps
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  24. #3144
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
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    11/1/2021: Chest & Arms

    Incline Barbell Bench
    225lbs for 3 sets of 8 reps
    (3 min rest)

    Hoist Chest Press Machine
    185lbs for 3 sets of 12,12,10 reps

    Hoist Machine Fly
    2 sets of 10 reps with 105lbs
    (2 min rest)

    Seated DB Curl
    30lbs for 3 sets of 8 reps
    (2.5 min rest)

    Cable Curl (Rope)
    2 sets of 10 reps with 35lbs

    Dead-Stop Skull Crusher
    15lbs per side for 3 sets of 12-15 reps

    Tricep Pushdowns (Rope)
    2 sets of 15 reps with 20lbs
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  25. #3145
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
    Rep Power: 11766
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    11/2/21: Legs

    Sumo DL
    455x3
    475x3
    495x5 - I was going for 3, but got it and went for 5.
    (3.5 min rest)

    Barbell RDL
    315 for 2 sets of 8 reps
    (3 min rest)

    Hip Thrust
    90lbs per side for 2 sets of 10 reps

    Seated Leg Curl
    2 sets of 15 reps with 60lbs

    Standing Calf Raise Machine
    3x10 reps with 90lbs

    Hanging Leg Raise
    3x8,7,5
    I forgot how hard these are lol
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  26. #3146
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
    Rep Power: 11766
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    11/3/21: Shoulders & Back

    Dead-Stop Standing BB Overhead Press
    135lbs for 4 sets of 6 reps
    (2 min rest)

    Seated Overhead Press (Smith)
    135x8
    140x8
    145x8
    150x8
    (2-2.5 min rest)

    Seated DB Lateral Raise
    4 sets of 10-12 reps with 20’s

    Standing Cable Rear Delt Fly
    3x12-15

    Dead-Stop One Arm DB Row
    70’s for 3 sets of 12 reps

    Cable Lat Pullover (Dual Handle)
    3 sets of 12 reps with 25lbs
    (2 min rest)
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  27. #3147
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
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    11/5/2021: Chest & Arms

    Incline Barbell Bench
    195lbs x 12
    205lbs x 10
    215lbs x 8
    225lbs x 6
    (3 min rest)

    Flat Dumbbell Bench
    80’s for 3 sets of 10 reps
    (2.5 min rest)

    Seated Cable Fly
    2 sets of 20,15 reps
    (2.5 min rest)

    Seated DB Curl
    30lbs for 3 sets of 8 reps

    Dead-Stop Skull Crusher
    12.5lbs per side x 12
    15lbs per side x 12
    15lbs per side x 12

    Cable Curl (EZ Bar, Wide Grip)
    2 sets of 12 reps with 30lbs
    (2 min rest)

    Tricep Pushdowns (EZ Bar Overhand)
    2 sets of 15 reps with 40lbs
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  28. #3148
    Registered User MG5's Avatar
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    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
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    11/6/2021: Legs

    Barbell Back Squat:
    405lbs x 6
    365lbs x 8
    325lbs x 10
    (4 min rest)

    DB Bulg Split Squats
    50’s for 3 sets of 12,12,7 reps
    (3 min rest)

    Leg Extension:
    2 sets of 12 reps with 55lbs
    (2 min rest)

    Calf Raise Machine
    100lbs for 3 sets of 12 reps
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  29. #3149
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,532
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    11/7/21: Back & Shoulders

    Barbell Row
    235x6
    255x6
    275x6
    295x6
    315x8
    (3 min rest)

    Chest Supported T-Bar Row
    75lbs for 3 sets of 12,12,10 reps
    (2.5 min rest)

    Single-Arm Underhand Lat Pulldown
    2 sets of 12 reps with 40lbs

    Two-Arm Cable Lateral Raise
    4 sets of 10 reps

    Standing Cable Rear Delt Fly
    3 sets of 12 reps
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  30. #3150
    Registered User MG5's Avatar
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    Age: 29
    Posts: 7,532
    Rep Power: 11766
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    11/9/21

    Incline DB Bench Press
    90lbs for 3 sets of 10 reps
    (2.5-3 min rest)

    Flat Close Grip Bench Press
    225lbs for 3 sets of 10 reps
    (3 min rest)

    Parallel Bar Dips
    Body weight for 3 sets of 10 reps
    (2 min rest)

    Seated Cable Chest Fly
    2 sets of 12,10 reps with 20

    Standing Alternating Dumbbell Curl
    30’s for 3 sets of 10,8,6
    (2.5 min rest)

    Cable Curl with Rope
    3 sets of 12 reps with 30
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