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  1. #2881
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,936
    Rep Power: 7978
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    9/13/2020: Chest, Medial Delts, & Triceps

    Flat Barbell Bench
    255lbs for 3 sets of 10 reps
    (3 minute rest)

    Incline Barbell Bench
    200lbs for 3 sets of 10 reps
    (2.5 minute rest)

    Incline Dumbbell Bench
    90lbs for 3 sets of 10 reps
    (2 min rest)

    Incline Dumbbell Fly
    50lbs for 3 sets of 8 reps
    (2 min rest)

    Seated Dumbbell Lateral Raise
    4 sets of 10-12 reps
    (90 second rest)

    Tricep Bench Dips
    135lbs for 3 sets of 15 reps
    (2 min rest)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  2. #2882
    Registered User MG5's Avatar
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    Location: Baltimore, Maryland, United States
    Age: 28
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    9/14/2020: Back, Biceps, & Forearms

    One-Arm Dumbbell Row
    140’s for 3 sets of 12 reps
    (3 min rest)

    Lat Pulldown
    160lbs for 3 sets of 8-12

    Seated Cable Row
    120lbs for 3 sets of 10-12 reps

    Cable Lat Pullover
    3 sets of 12 reps with 90lbs

    Dumbbell Curl
    40’s x 8 reps - alternating
    40’s x 6 reps - alternating
    40’s x 6 reps - alternating
    40’s x 6 reps - alternating

    Standing Dumbbell Wrist Curl
    55’s for 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  3. #2883
    Registered User MG5's Avatar
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    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,936
    Rep Power: 7978
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    9/16/2020: Hamstrings, Calves, Abs

    Barbell Stiff Leg Deadlift
    315lbs for 3 sets of 8 reps
    (2.5 minute rest)

    Lying Leg Curl
    125lbs for 3 sets of 12,12,8 reps
    (2 minute rest)

    Seated Leg Curl
    110lbs for 3 sets of 12 reps
    (2 minute rest)

    Dumbbell Stiff Leg Deadlift:
    130’s x 12 reps
    130’s x 12 reps
    (2 minute rest)

    Standing Calf Raise Machine
    3 sets of 12 reps with 170lbs
    (60 second rest)

    Cable Crunches
    3 sets of 12 reps
    (60 second rest)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  4. #2884
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,936
    Rep Power: 7978
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    9/17/2020: Shoulders & Arms

    Standing Barbell Overhead Press:
    5 sets of 5 reps with 155lbs

    Dead-Stop Barbell Overhead Press
    145lbs for 4 sets of 5 reps

    Seated Dumbbell Lateral Raise: 4 sets of 10 reps

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

    Straight Bar Overhead Extension: 4 sets of 8-20 reps

    Dumbbell Hammer Curl: 55’s for 4 sets of 6 reps (alternating)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  5. #2885
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,936
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    9/19/2020: Quads, Calves, & Abs

    Dumbbell Bulgarian Split Squats: 80’s for 4 sets of 8 reps

    Narrow Stance Leg Press
    540lbs x 15 reps
    630lbs x 15 reps
    720lbs x 15 reps
    810lbs x 15 reps (extra set)

    Kettlebell Walking Lunges: 30lbs. each hand for 3 sets of 10,10,12 reps (2 more reps on the last set than last time)

    Leg Extension:
    170lbs x 12 reps
    170lbs x 12 reps
    170lbs x 12 reps

    Seated Calf Raise Machine:
    95lbs for 4 sets of 10 reps

    Roman Chair Leg Raise: 3 sets of 12 reps with 5lbs

    Cable Crunch : 3 sets of 10-12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  6. #2886
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,936
    Rep Power: 7978
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    9/20/2020: Chest, Medial Delts, & Triceps

    Flat Barbell Bench
    255lbs for 3 sets of 10 reps
    (3 minute rest)

    Incline Barbell Bench
    205lbs for 3 sets of 10 reps
    (2.5 minute rest)

    Incline Dumbbell Bench
    90lbs for 3 sets of 10,8, reps
    (2 min rest)

    Seated Dumbbell Lateral Raise
    4 sets of 10-12 reps
    (90 second rest)

    Tricep Pushdowns with Rope
    4 sets of 8-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  7. #2887
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,936
    Rep Power: 7978
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    9/21/2020: Back, Biceps, & Forearms

    One-Arm Dumbbell Row
    140’s for 3 sets of 12 reps
    (3 min rest)

    Lat Pulldown
    160lbs for 3 sets of 12,10,8 reps

    Seated Cable Row
    125lbs for 3 sets of 12 reps

    Cable Lat Pullover
    3 sets of 12 reps with 90lbs

    Dumbbell Curl
    40’s x 8 reps - alternating
    40’s x 7 reps - alternating
    40’s x 7 reps - alternating
    40’s x 6 reps - alternating

    Standing Dumbbell Wrist Extension
    40’s for 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  8. #2888
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,936
    Rep Power: 7978
    MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000)
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    9/23/2020: Hamstrings, Calves, Abs

    Barbell Stiff Leg Deadlift
    325 for 3 sets of 5 reps
    (2.5 minute rest)

    Lying Leg Curl
    120lbs x 12 reps
    135lbs x 12 reps
    135lbs x 12 reps
    (2 minute rest)

    Seated Leg Curl
    120lbs for 3 sets of 12 reps
    (2 minute rest)

    Dumbbell Stiff Leg Deadlift:
    130’s x 12 reps
    135’s x 12 reps
    (2 minute rest)

    Standing Calf Raise Machine
    3 sets of 12 reps with 170lbs
    (60 second rest)

    Cable Crunches
    4 sets of 12 reps
    (60 second rest)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  9. #2889
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,936
    Rep Power: 7978
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    9/24/2020: Shoulders & Arms

    Standing Barbell Overhead Press:
    3 sets of 3 reps with 160lbs
    (2 min rest)

    Dead-Stop Barbell Overhead Press
    145lbs for 5 sets of 5 reps - VOLUME PR
    (2 min rest)

    Seated Dumbbell Lateral Raise:
    20’s x 15
    25’s x 12
    25’s x 10
    25’s x 8

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

    Tricep Pushdown Rope: 4 sets of 8-15 reps
    70x15
    75x12
    80x10-12
    85x10-12

    Dumbbell Hammer Curl: 55’s for 4 sets of 6 reps (alternating)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  10. #2890
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,936
    Rep Power: 7978
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    9/26/2020: Quads, Calves, & Abs

    Barbell Back Squat:
    365lbs for 3 sets of 5 reps

    Dumbbell Bulgarian Split Squats: 80’s for 3 sets of 10 reps

    Kettlebell Walking Lunges: 30lbs. each hand for 3 sets of 12 reps (last time was 10,10,12)

    Leg Extension:
    170lbs for 3 sets of 12 reps

    Cable Crunch : 3 sets of 10-12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  11. #2891
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,936
    Rep Power: 7978
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    9/27/20: Chest, Medial Delts, & Triceps

    Flat Barbell Bench:
    255lbs for 3 sets of 10 reps

    Incline Barbell Bench: 205 for 3 sets of 10 reps

    Incline Dumbbell Bench: 90’s for 3 sets of 10, 7, 5 reps

    Incline Dumbbell Fly: 3 sets of 12,12,10 with 40’s

    Seated Dumbbell Lateral Raise: 4 sets of 8-12

    Tricep Pushdown with Rope: 4 sets of 8-15
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  12. #2892
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,936
    Rep Power: 7978
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    9/28/2020: Back, Biceps, & Forearms

    Lat Pulldown
    180lbs x 12 reps
    180lbs x 10-12 reps
    180lbs x 8 reps
    180lbs x 6 reps

    Seated Cable Row
    180lbs for 4 sets of 10 reps

    Cable Lat Pullover
    4 sets of 12 reps

    Behind The Back Barbell Shrug:
    345 for 3 sets of 10 reps

    Dumbbell Curl
    40’s x 8 reps - alternating
    40’s x 8 reps - alternating
    40’s x 7 reps - alternating
    40’s x 6 reps - alternating

    Standing Dumbbell Wrist Extension
    40’s for 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  13. #2893
    Registered User MG5's Avatar
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    Age: 28
    Posts: 6,936
    Rep Power: 7978
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    9/30/2020: Hamstrings, Calves, Abs

    Barbell Sumo Deadlift
    365 x 5
    365 x 5
    405 x 5

    Lying Leg Curl
    125lbs x 12 reps
    130lbs x 12 reps
    130lbs x 12 reps
    (2 minute rest)

    Seated Leg Curl
    120lbs for 3 sets of 12 reps
    (2 minute rest)

    Dumbbell Romanian Deadlift:
    135’s x 12 reps
    135’s x 12 reps
    (2 minute rest)

    Standing Calf Raise Machine
    3 sets of 12 reps with 170lbs
    (60 second rest)

    Cable Crunches
    3 sets of 12 reps
    (60 second rest)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  14. #2894
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,936
    Rep Power: 7978
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    10/1/2020: Shoulders & Arms

    Standing Barbell Overhead Press:
    3 sets of 4 reps with 160lbs
    (2.5 min rest)

    Dead-Stop Barbell Overhead Press
    145lbs for 5 sets of 5 reps - VOLUME PR
    (2 min rest)

    Seated Dumbbell Lateral Raise:
    20’s x 15
    25’s x 12
    25’s x 10
    25’s x 8

    Seated Dumbbell Rear Delt Fly: 4 sets of 10 reps with 20’s

    Tricep Pushdown Rope: 4 sets of 8-15 reps
    75x15
    80x15
    80x15
    80x12

    Dumbbell Hammer Curl: 55’s for 4 sets of 8 reps (alternating)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  15. #2895
    Registered User MG5's Avatar
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    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,936
    Rep Power: 7978
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    10/3/2020: Quads, Calves, & Abs

    Barbell Back Squat:
    385lbs for 3 sets of 5 reps

    Dumbbell Bulgarian Split Squats: 80’s for 3 sets of 10 reps

    Kettlebell Walking Lunges: 40lbs. each hand for 3 sets of 8 reps

    Leg Extension:
    170lbs for 3 sets of 12 reps

    Standing Calf Raise Machine:
    170lbs x 12
    175lbs x 12
    180lbs x 12

    Cable Crunch: 3 sets of 15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  16. #2896
    Registered User MG5's Avatar
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    Location: Baltimore, Maryland, United States
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    Posts: 6,936
    Rep Power: 7978
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    10/4/2020: Chest, Medial Delts, Triceps

    Flat Barbell Bench: 275 for 5 sets of 5

    Incline Barbell Bench: 215 for 3 sets of 8

    Flat Dumbbell Bench: 95’s for 3 sets of 12,10,8 reps

    Incline Dumbbell Fly: 3 sets of 12,10, 8 reps with 40lb dumbbells

    Standing Dumbbell Lateral Raise:
    20’s x 15 reps
    25’s x 10 reps
    30’s x 8 reps
    30’s x 6 reps

    Tricep Pushdown with Rope: 4 sets of 8-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  17. #2897
    Registered User MG5's Avatar
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    Posts: 6,936
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    10/5/2020: Back, Biceps, Forearms

    Lat Pulldown:
    180lbs for 4 sets of 10 reps
    Seated Cable Row:
    180lbs x 10
    180lbs x 10
    185lbs x 10
    185lbs x 10

    EZ Bar Lat Pullover: 25lbs per side for 4 sets of 12 reps

    Behind The Back Barbell Shrug: 355lbs for 3 sets of 10 reps

    Dumbbell Curl: 40’s for 4 sets of 8,8,6,5 reps

    Standing Dumbbell Wrist Curl: 50’s for 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  18. #2898
    Registered User MG5's Avatar
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    Posts: 6,936
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    10/7/2020: Hamstrings, Calves, Abs

    Barbell Sumo Deadlift
    385lbs for 3 sets of 5 reps

    Lying Leg Curl
    125lbs x 12 reps
    130lbs x 12 reps
    130lbs x 12 reps
    (2 minute rest)

    Seated Leg Curl
    120lbs x 12 reps
    120lbs x 12 reps
    125lbs x 12 reps
    (2 minute rest)

    Dumbbell Romanian Deadlift:
    135’s x 12 reps
    140’s x 12 reps
    (2 minute rest)

    Standing Calf Raise Machine
    175lbs x 12 reps
    180lbs x 12 reps
    185lbs x 12 reps
    (60 second rest)

    Decline Overhead Weighted Sit-Ups
    10lb dumbbells each hand for 3 sets of 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  19. #2899
    Registered User MG5's Avatar
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    Posts: 6,936
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    10/8/2020: Shoulders & Arms

    Standing Barbell Overhead Press:
    4 sets of 4 reps with 160lbs
    (2 min rest)

    Dead-Stop Barbell Overhead Press
    150lbs for 3 sets of 5 reps
    (2 min rest)

    Alternating Dumbbell Front Raises:
    30’s x 12 reps
    40’s x 10 reps

    Seated Dumbbell Lateral Raise:
    20’s x 15
    25’s x 12
    25’s x 10
    25’s x 8

    Face Pull: 4 sets of 10 reps

    EZ Bar Incline Skull Crusher:
    25lbs per side x 15 reps
    35lbs per side x 10 reps
    35lbs per side x 10 reps

    Dumbbell Hammer Curl: 55’s for 4 sets of 8,8,8,6 reps (alternating)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  20. #2900
    Registered User MG5's Avatar
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    Age: 28
    Posts: 6,936
    Rep Power: 7978
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    10/10/2020: Quads, Calves, & Abs

    Walking Lunges
    40’s for 3 sets of 10 (10 each leg, 20 total steps)

    Bulgarian Split Squat
    40lb kettlebell in each hand for 3 sets of 10 reps

    Leg Extension
    135lbs x 12 reps
    150lbs x 12 reps
    150lbs x 10 reps

    Seated Calf Raise
    90lbs for 3 sets of 12 reps

    Cable Crunch
    3 sets of 15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  21. #2901
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,936
    Rep Power: 7978
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    10/11/2020: Chest, Medial Delts, Triceps

    Flat Barbell Bench: 285 for 5 sets of 5

    Incline Barbell Bench: 225 for 3 sets of 6

    Incline Dumbbell Fly:
    50’s x 12
    55’s x 12
    60’s x 12

    Cable Fly (High to Low)
    3 sets of 10-15 reps

    Standing Lateral Raise Machine
    4 sets of 12 reps

    Incline EZ Bar Skull Crusher
    35lbs for 4 of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  22. #2902
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,936
    Rep Power: 7978
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    10/12/2020: Back, Biceps, Forearms

    Lat Pulldown
    4 sets of 10 reps with 180lbs
    (2 min rest)

    Seated Cable Row: 4 sets of 10 reps with 185lbs
    (2 min rest)

    Cable Pullover (Rope): 3 sets of 12 reps with 97.5lbs

    Behind The Back Barbell Shrug: 365lbs for 3 sets of 8 reps

    Dumbbell Curl: 3 sets of 8,8,7 reps with 40lbs

    Dumbbell Wrist Curl: 60’s for 3 sets of 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  23. #2903
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,936
    Rep Power: 7978
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    10/14/2020: Hamstring, Calves, & Abs

    Barbell Sumo Deadlift: 385lbs for 3 sets of 6 reps
    (3 min rest)

    Lying Leg Curl
    150lbs for 3 sets of 12,12,9 reps
    (2 minute rest)

    Seated Leg Curl
    120lbs x 12 reps
    125lbs x 12 reps
    125lbs x 12 reps
    (2 minute rest)

    Dumbbell Romanian Deadlift:
    135’s x 12 reps
    140’s x 12 reps
    (2 minute rest)

    Standing Calf Raise Machine
    185lbs for 3 sets of 10 reps
    (90 second rest)

    Roman Chair Leg Raises
    7.5lbs for 3 sets of 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  24. #2904
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,936
    Rep Power: 7978
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    10/15/20: Shoulders & Arms

    Standing Barbell Overhead Press:
    4 sets of 5 reps with 160lbs
    (2 min rest)

    Dead-Stop Barbell Overhead Press
    150lbs for 3 sets of 5 reps
    (2 min rest)

    Dumbbell Front Raise (Alternating)
    35’s for 2 sets of 10 reps

    Seated Dumbbell Lateral Raise:
    20’s for 4 sets of 15,15,12,10

    Face Pull:
    85’s x 15 reps
    90’s x 12 reps
    95’s x 12 reps
    100’s x 10 reps

    EZ Bar Incline Skull Crusher:
    35lbs per side x 12 reps
    35lbs per side x 12 reps
    35lbs per side x 12 reps

    Dumbbell Hammer Curl: 60’s for 4 sets of 6 reps (alternating)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  25. #2905
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,936
    Rep Power: 7978
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    10/17/2020: Quads, Calves, Abs

    Bulgarian Split Squat
    85lbs for 3 sets of 12 reps
    (2 min rest)

    Walking Lunges
    40lbs each hand for 3 sets of 12,10,10 reps
    (2 min rest)

    Leg Extension:
    170lbs x 12
    170lbs x 12
    170lbs x 10
    170lbs x 6
    (2 min rest)

    Standing Calf Raise Machine
    190lbs x 12
    195lbs x 12
    195lbs x 12
    195lbs x 12

    Roman Chair Leg Raise
    3 sets of 12 with 7.5lb dumbbell
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  26. #2906
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,936
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    10/18/2020: Chest, Medial Delts, Triceps

    Flat Barbell Bench: 290lbs for 5 sets of 5 reps

    Incline Barbell Bench:
    230lbs x 5
    235lbs x 5
    240lbs x 5

    Dips
    90lbs for 3 sets of 12 reps

    Seated Machine Fly: 4 sets of 10

    Seated Lateral Raise Machine
    4 sets of 15 reps

    Incline EZ Bar Skull Crusher
    37.5 lbs per side for 3 sets of 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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