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  1. #2671
    Registered User MG5's Avatar
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    11/10/19:

    SUPERSET:
    4 sets - Tricep Pushdown w/ Cable Curl (Rope)
    80lbs x 15-20 reps each
    90lbs x 12-15 reps each
    100lbs x 10-12 reps each
    110lbs x 10 reps each

    Close Grip Bench:
    185lbs x 12 reps
    205lbs x 12 reps
    225lbs x 12 reps

    Dumbbell Curl:
    30’s x 8-12 reps
    35’s x 8-10 reps
    40’s x 6-8 reps

    Incline Skullcrushers:
    70lbs x 15 reps
    80lbs x 12 reps
    90lbs x 10 reps

    Machine Preacher Curls:
    80lbs x 20 reps
    90lbs x 12 reps
    90lbs x 12 reps

    Seated Tricep Press Machine:
    240lbs x 15 reps
    255lbs x 15 reps
    285lbs x 15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  2. #2672
    Registered User MG5's Avatar
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    11/11/19: Legs

    Sumo Deadlift:
    395lbs x 8 reps
    410lbs x 6 reps
    405lbs x 15 reps - ties PR

    Leg Extensions:
    135lbs x 15 reps
    150lbs x 15 reps
    165lbs x 12 reps
    180lbs x 10 reps

    Lying Leg Curls:
    75lbs x 20 reps
    90lbs x 12 reps
    90lbs x 10 reps
    75lbs x 12 reps

    Kettlebell Lunges:
    4 sets - 40lb. KB one hand x 10 reps (10 steps one way in right hand, 10 steps the way back switch to left hands)

    Calf Raises: 4 sets of 10-20 reps
    Last edited by MG5; 11-12-2019 at 07:35 AM.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  3. #2673
    Registered User MG5's Avatar
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    11/12/19:

    Flat Barbell Bench:
    330lbs x 4 reps - PR
    300lbs x 6 reps - PR
    260lbs x 8 reps
    230lbs x 10 reps
    210lbs x 12 reps

    Incline Dumbbell Bench:
    85’s x 15 reps
    90’s x 12 reps
    95’s x 10 reps
    100’s x 10 reps

    Machine Fly:
    100lbs x 20 reps
    110lbs x 15 reps
    120lbs x 10-12 reps
    70lbs x Alternating sides

    Dips SUPERSET with Push-Ups: 3 sets of 10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  4. #2674
    Registered User MG5's Avatar
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    11/14/19: Back & Biceps

    Pull-Ups:
    + 25lbs x 10 reps - PR
    + 25lbs x 5 reps
    + 25lbs x 4 reps
    + 25lbs x 4 reps
    + 25lbs x 4 reps

    Lat Pulldowns:
    165lbs x 15 reps (wide overhand)
    180lbs x 12 reps (wide overhand)
    150lbs x 10 reps (close neutral)
    150lbs x 8 reps (close neutral)

    Cable Lat Pullover: 3 sets of 10-15 with 90lbs

    Cable Row:
    50lbs for 2x12 (single arm)
    75lbs for 2x15 (straight bar overhand)

    Static Hold Pull-Ups: 3 sets till failure
    Cable Preacher Curl: 4 sets of 10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  5. #2675
    Registered User MG5's Avatar
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    11/15/19: Shoulders

    Standing Barbell Press - Alternating Pressing Front and Behind Neck:
    105lbs x 15 reps
    115lbs x 12 reps
    125lbs x 10 reps
    135lbs x 10 reps
    145lbs x 6 reps

    Dumbbell Front Raise: 4 of 15 reps (both arms simultaneously, not alternating)

    Dumbbell Lateral Raises: 4x15 with 20’s
    Seated Lateral Raise Machine: 3x10-15
    Face Pulls: 4x10-15
    Upright Row: 3x10-15
    Cable Shrugs: 4x12-20
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  6. #2676
    Registered User MG5's Avatar
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    11/17/19:

    Close Grip Bench:
    225lbs x 3
    255lbs x 3
    285lbs x 3
    315lbs x 3 - PR
    225lbs x 15 - PR

    Barbell Curl:
    65lbs x 15 reps
    75lbs x 12 reps
    85lbs x 10 reps
    95lbs x 8 reps

    SUPERSET:
    Tricep Pushdowns with Rope Cable Curl: 4 sets of 10-20 reps (70lbs, 80lbs, 90lbs, 100lbs)

    Preacher Curl:
    40lbs x 15 reps
    50lbs x 15 reps
    60lbs x 12 reps
    60lbs x 12 reps

    Plate Loaded Seated Tricep Press:
    90lbs per side x 15 reps
    100lbs per side x 12 reps
    100lbs per side x 12 reps
    100lbs per side x 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  7. #2677
    Registered User MG5's Avatar
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    11/18/19: Legs

    Squats: 370lbs for 10 sets of 4 reps - PR
    Calf Raises: 5 sets of 10-20 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  8. #2678
    Registered User MG5's Avatar
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    11/19/19:

    Incline Barbell Bench: 225lbs for 4 sets of 5 reps

    Incline Dumbbell Bench:
    90’s x 15 reps
    100’s x 15 reps - PR
    110’s x 10 reps
    120’s x 3 reps

    Incline Dumbbell Fly: 45’s for 3 sets of 10-12 reps

    Cable Fly: (High to Low) 4 sets x 8-15 reps (last set dropset)

    Cable Fly (Low to High) 4 sets x 8-10 reps (last set dropset)

    SUPERSET:
    Dips: 3 sets body weight x 10-12
    Push-Ups: 3 sets body weight x 10
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  9. #2679
    Registered User MG5's Avatar
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    11/21/19: Shoulders and Back

    Seated Dumbbell Shoulder Press:
    75’s x 10 reps
    80’s x 10 reps
    85’s x 10 reps
    90’s x 10 reps
    95’s x 10 reps - PR
    100’s x 6 reps - PR

    SUPERSET: 4x10-12 with 15’s
    Seated Dumbbell Front Raises
    Seated Dumbbell Lateral Raises

    Lat Pulldowns:
    120lbs x 12 reps
    150lbs x 12 reps
    180lbs x 12 reps
    210lbs x 6 reps

    T-Bar Rows:
    135lbs x 15 reps
    185lbs x 12 reps
    225bs x 10 reps
    270lbs x 8 reps

    Cable Rows: 105lbs for 4 sets of 15
    Cable Shrugs: 4x10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  10. #2680
    Registered User MG5's Avatar
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    11/23/19: Chest

    Flat Dumbbell Bench:
    90’s x 10
    100’s x 10
    120’s x 10
    130’s x 10 - RP
    75’s x 20

    Incline Dumbbell Fly:
    35’s x 15
    45’s x 15
    55’s x 12

    Seated Chest Press: 3 sets of 10-20 reps
    Cable Fly: 4 sets of 10-20 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  11. #2681
    Registered User MG5's Avatar
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    11/24/19:

    SUPERSET: 4 sets of 10-15 reps
    Tricep Pushdowns (Rope)
    Cable Curls (Rope)

    Machine Preacher Curls:
    80lbs for 3 sets of 15,15,12 reps

    Incline Dumbbell Skullcrushers:
    25’s x 15 reps
    30’s x 15 reps
    35’s x 15 reps

    Seated Dumbbell Curl:
    20’s x 10 reps
    25’s x 10 reps
    25’s x 10 reps

    Seated Tricep Press: (Plate Loaded)
    90lbs per side for 3 sets of 15

    SUPERSET: 3 sets of 10-15 reps
    Single Arm Underhand Pushdowns
    Single Arm Cable Curl
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  12. #2682
    Registered User MG5's Avatar
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    11/27/19: Back

    Pull-Ups:
    + 25lbs x 10 reps - Ties PR
    + 25lbs x 6 reps
    + 25lbs x 5 reps
    + 25lbs x 6 reps - PR for this late in into the exercise
    + 25lbs x 5 reps - PR for this late in into the exercise

    Lat Pulldowns:
    150lbs x 15 reps - close neutral grip
    165lbs x 10 reps - close neutral grip
    165lbs x 10-12 reps - wide overhand
    165lbs x 10 reps - wide overhand

    Cable Row:
    150lbs for 4 sets of 10-15 reps

    Hammer Strength Plate Loaded Row:
    90lbs per side x 15 reps
    135lbs per side x 12 reps
    135lbs x 10-12 reps

    Cable Lat Pullovers: 80lbs for 3 sets of 10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  13. #2683
    Registered User MG5's Avatar
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    11/28/19: Chest & Shoulders

    Flat Barbell Bench:
    185lbs x 8 reps
    225lbs x 5 reps
    255lbs x 3 reps
    285lbs x 1 rep
    315lbs x 1 rep
    335lbs x 1 rep
    355lbs x 1 rep
    365lbs x 1 rep
    375lbs x 1 rep - PR for this body weight
    315lbs x 6 reps

    Incline Dumbbell Bench:
    90’s x 15 reps
    105’s x 12 reps
    110’s x 8 reps
    110’s x 10 reps

    Incline Cable Fly: 4 sets of 10-20 reps
    Standing Barbell Press:
    95lbs x 15
    105lbs x 12
    115lbs x 10
    125lbs x 8

    Seated Lateral Raise Machine: 6 sets of 10-15 reps

    Leg Raises: 3 sets of 10-12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  14. #2684
    Registered User MG5's Avatar
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    11/29/19:

    SUPERSET:
    Tricep Pushdown: (Straight Bar)
    90lbs x 15
    100lbs x 15
    110lbs x 15
    120lbs x 15
    130lbs x 15

    Cable Curl: (Rope)
    90lbs x 15
    100lbs x 15
    115lbs x 15
    120lbs x 15
    130lbs x 12

    Seated Dumbbell Curl:
    35’s for 4 sets of 8-10 reps

    Skullcrushers: 75lbs for 4 sets of 12-20 reps
    Machine Preacher Curl:
    80lbs x 20
    90lbs x 15
    100lbs x 10
    80lbs x 10-12

    Single Arm Underhand Tricep Pushdowns: 4 sets of 10-20 reps

    Cable Crunches: 3 sets of 10-20 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  15. #2685
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    12/2/19:

    Squats:
    405lbs x 3
    430lbs x 3
    455lbs x 3 - PR

    Barbell Stiff Leg Deadlift:
    225lbs x 8 reps
    275lbs x 8 reps
    315lbs x 8 reps
    365lbs x 8 reps - PR

    Leg Extensions:
    100lbs x 12 reps
    120lbs x 12 reps
    140lbs x 12 reps
    160lbs x 12 reps
    180lbs x 12 reps
    200lbs x 12 reps

    Lying Leg Curls:
    75lbs x 12 reps
    90lbs x 12 reps
    90lbs x 12 reps
    90lbs x 12 reps
    90lbs x 12 reps
    90lbs x 12 reps

    Calf Raises: 4x12-15 reps
    Decline Sit-Ups: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  16. #2686
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    12/3/19:

    Incline Barbell Bench:
    245lbs for 4 sets of 3 reps

    Incline Dumbbell Bench:
    90’s x 15 reps
    100’s x 12 reps
    110’s x 12 reps
    120’s x 9 reps

    Incline Dumbbell Fly:
    40’s x 12 reps
    45’s x 12 reps
    50’s x 12 reps
    55’s x 12 reps

    Incline Cable Fly: 5 sets of 10-20 reps last set dropset
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  17. #2687
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    12/5/19: Backs & Biceps

    Barbell Row:
    225lbs x 4 reps
    255lbs x 4 reps
    295lbs x 3 reps
    335lbs x 9 reps - PR
    225lbs x 10 reps

    T-Bar Row:
    135lbs x 12 reps
    180lbs x 12 reps
    270lbs x 10 reps
    180lbs x 8 reps

    Lat Pulldown:
    150lbs x 15 reps
    165lbs x 12 reps
    180lbs x 10 reps
    135lbs x 10-12 reps
    Dropset to 90lbs x 12 reps

    Cable Lat Pullover SUPERSET with Standing Cable Row: 3 sets of 10-12 reps

    Preacher Curl Machine: 4 sets of 10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  18. #2688
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    12/6/19: Shoulders & Abs

    Behind The Neck Push Press:
    135lbs x 3 reps
    145lbs x 3 reps
    165lbs x 3 reps
    185lbs x 3 reps
    195lbs x 3 reps

    Seated Dumbbell Shoulder Press:
    75’s x 12 reps
    80’s x 12 reps
    85’s x 12 reps
    85’s x 12 reps

    Dumbbell Front Raises: 3 sets of 10-12 reps with 15’s

    Dumbbell Lateral Raises: 5-6 sets of 8-15 reps
    Dumbbell Rear Delt Fly: 3 sets of 10-15 reps
    Standing Cable Rear Delt Fly: 3 sets of 10-15 reps
    Cable Upright Row: (Dual Handle) 3 sets of 10-15 reps

    Cable Crunches: 3 sets of 10-20 reps
    Resistance Band Oblique Twists: 3 sets of 8-10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  19. #2689
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    12/7/19: Legs

    Squats: 380lbs for 10 sets of 3 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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    12/8/19: Arms

    Close Grip Bench:
    225lbs x 5 reps
    255lbs x 5 reps
    285lbs x 5 reps
    315lbs x 5 reps - PR
    225lbs x 15 reps
    135lbs x 15 reps

    Tricep Pushdown: 7 sets of 10-15 reps, last 2 sets dropsets

    Incline Skullcrushers:
    70lbs x 20 reps
    80lbs x 15 reps
    90lbs x 12 reps
    90lbs x 15 reps

    Dumbbell Hammer Curls:
    35’s x 12 reps
    45’s x 8-10 reps
    55’s x 8 reps
    65’s x 6-8 reps
    Dropset to 30’s x 8-10 reps

    Reverse Grip Curls: 4x8-12
    Cable Curls: 4x10-15
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  21. #2691
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    12/9/19: Legs

    Barbell Stiff Leg Deadlift:
    225lbs x 5 reps
    255lbs x 5 reps
    285lbs x 5 reps
    325lbs x 5 reps
    315lbs x 10-15 reps

    Lying Leg Curls:
    75lbs x 15 reps
    90lbs x 10 reps
    90lbs x 12 reps
    90lbs x 10-12 reps

    Hack Squat:
    180lbs x 10 reps
    230lbs x 10 reps
    270lbs x 10 reps
    360lbs x 10 reps

    Leg Extensions:
    165lbs x 20 reps
    180lbs x 15 reps
    195lbs x 12 reps
    210lbs x 10 reps

    Hip Abd & Add:
    3 sets of 10-20 reps each

    Decline Sit-Ups: 3 sets of 12-20 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  22. #2692
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    12/10/19: Chest & Abs

    Cable Fly: 4 sets of 12-20 reps

    Incline Barbell Bench:
    185lbs x 15 reps
    195lbs x 12 reps
    205lbs x 10 reps
    215lbs x 8 reps

    Seated Machine Chest Press:
    220lbs x 15 reps
    240lbs x 15 reps
    260lbs x 10 reps
    260lbs x 12 reps

    Seated Machine Fly:
    90lbs x 15 reps
    100lbs x 10 reps
    100lbs x 10 reps
    100lbs x 10 reps

    Incline Dumbbell Bench:
    65’s x 15 reps
    75’s x 15 reps
    85’s x 15 reps
    95’s x 10 reps

    Decline Sit-Ups: 3x10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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    12/11/19: Back & Calves


    Pull-Ups:
    +27.5lbs for 5 sets of 5 reps

    Barbell Rows:
    225lbs x 12
    255lbs x 10
    285lbs x 8
    315lbs x 6

    Happy with how strong these were after the pull-ups

    Cable Row:
    90lbs x 15-20 reps (Rope)
    105lbs x 12 reps (Rope)
    120lbs x 12 reps (wide overhand grip)
    120lbs x 12 reps (wide overhand grip)
    50lbs x 15 reps (single arm)
    50lbs x 12 reps (single arm)

    Kneeling Lat Pulldowns: (Dual Handle)
    42.5 lbs for 4 sets of 10-15 reps

    Smith Machine Shrugs:
    90lbs per side x 15 reps
    115lbs per side x 12 reps
    135lbs per side x 10 reps

    Seated Calf Raises: 5 sets of 10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  24. #2694
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    12/13/19: Shoulders & Abs

    Seated Dumbbell Shoulder Press:
    75’s x 10
    80’s x 10
    90’s x 10
    100’s x 9 - PR
    75’s x 15
    Dropset to 45’s x 10

    Smith Machine Press (Off Rack): (3 sec negative)
    45lbs per side x 8 reps
    47.5lbs per side x 8 reps
    52.5lbs per side x 8 reps
    52.5lbs per side x 8 reps

    Seated Front Raises with Plate:
    35lbs for 3 sets of 10-12

    Lateral Raise Machine: 3 sets of 12-20 reps
    Dumbbell Lateral Raises: 3 sets of 10-12 reps
    Seated Dumbbell Rear Delt Fly: 3 sets of 12-15 reps
    Standing Cable Rear Delt Fly: 3 sets of 10-15 reps

    Decline Sit-Ups: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  25. #2695
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    12/14/19: Legs & Abs

    Squats:
    365lbs x 5 reps
    390lbs x 5 reps
    415lbs x 10 reps
    315lbs x 17 reps - PR

    Calf Raises: 4 sets of 10-15 reps
    Leg Raises: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  26. #2696
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    12/15/19: Arms & Abs

    Tricep Pushdowns:
    70lbs x 20 reps (rope)
    80lbs x 20 reps (rope)
    90lbs x 20 reps (rope)
    100lbs x15 reps (v-handle)
    110lbs x 12 reps (v-handle)
    120lbs x 10 reps (v-handle)
    70lbs x 15 reps (underhand)
    80lbs x 15 reps (underhand)
    90lbs x 12-15 reps (underhand)

    Skullcrushers:
    25lb DB’s x 15 reps
    30lb DB’s x 12 reps
    75lb barbell x 15 reps
    85lb barbell x 15 reps

    Tricep Bench Dips:
    + 90lbs x 15 reps
    + 135lbs 15 reps
    + 135lbs x 15 reps
    Dropset to 45lbs x 12 reps

    Dumbbell Curl:
    25’s x 12
    35’s x 8-10
    35’s x 10
    25’s x 10

    Reverse Grip Cable Curl:
    70lbs x 10-12
    80lbs x 10-12
    90lbs x 10-12

    Machine Preacher Curl: 3 sets of 10-12 reps
    Barbell Wrist Curls: 4 sets of 10-12 reps
    Cable Crunches: 3 sets of 10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  27. #2697
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    12/18/19: Chest & Shoulders (Deload)

    Incline Barbell Bench:
    135lbs x 12 reps - 4 sets

    Flat Barbell Bench: 135lbs for 4 sets x 15,15,10,10

    Standing Dumbbell Shoulder Press: 25’s for 3 sets of 12

    Dumbbell Laterals: 3 sets of 12 with 10’s
    Dumbbell Rear Delt Fly: 3 sets of 12 with 10’s
    Decline Sit-Ups: 3x12
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  28. #2698
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    12/18/19: Back & Biceps (Deload)

    Lat Pulldown:
    105lbs x 10 reps
    120lbs x 10 reps
    135lbs x 10 reps

    Cable Row:
    75lbs x 10 reps - 3 sets

    Cable Pullover: 3 sets of 10 with 50lbs
    Cable Curls with Rope:
    50lbs x 15 reps
    60lbs x 12 reps
    70lbs x 12 reps

    Decline Sit-Ups: 3 sets of 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  29. #2699
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    12/18/19: Back & Biceps (Deload)

    Lat Pulldown:
    105lbs x 10 reps
    120lbs x 10 reps
    135lbs x 10 reps

    Cable Row:
    75lbs x 10 reps - 3 sets

    Cable Pullover: 3 sets of 10 with 50lbs
    Cable Curls with Rope:
    50lbs x 15 reps
    60lbs x 12 reps
    70lbs x 12 reps

    Decline Sit-Ups: 3 sets of 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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    12/19/19: Legs (Deload)

    Hip Abd & Add: 2 sets of 15 each

    Leg Extensions:
    60lbs x 10 reps
    80lbs x 10 reps
    100lbs x 10 reps

    Lying Leg Curls: 60lbs for 3 sets of 10
    Goblet Squat: 2 sets of 10 reps with 60lb DB
    Barbell Stiff Leg Deadlift: 2 sets of 10 with 95lbs
    Seated Calf Raises: 3 sets of 10 reps with 45lbs
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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