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  1. #2941
    Registered User MG5's Avatar
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    Originally Posted by Elucid99 View Post
    Holy jesus thats one hell of a log. Great job man
    Haha thanks. In 6 months it’ll be 10 years. Crazy.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  2. #2942
    Registered User MG5's Avatar
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    12/9/2020: Hamstrings, Calves, Abs

    Barbell Romanian Deadlift
    350 for 3 sets of 6 reps
    (2.5 min rest)

    Barbell Sumo Deadlift
    350 x 6
    370 x 6
    390 x 6
    (2.5 min rest)

    Lying Leg Curl
    3 sets of 12 reps with 120lbs
    (2 min rest)

    Dumbbell Split Squat
    2 sets of 12 - one with 65’s, one with 70’s
    (2 min rest)

    Standing Calf Raise
    4 sets of 10 reps with 175 pounds
    (90 second rest)

    Roman Chair Leg Raise
    10lbs for 3 sets of 12,12,15 reps
    (90 second rest)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  3. #2943
    Registered User MG5's Avatar
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    12/10/2020: Shoulders & Arms

    Standing Barbell Overhead Press:
    170lbs x 3
    (3 min)
    170lbs x 3
    (2.5 min)
    170lbs x 3
    (2 min)
    170lbs x 3

    Dead-Stop Barbell Overhead Press
    155lbs for 5 of 5 reps
    (2.5 min rest)

    Seated Dumbbell Lateral Raise
    25’s for 4 sets of 12 reps
    (90 sec rest)

    SUPERSET
    Seated Dumbbell Rear Delt Fly
    3 sets of 12 with 20’s

    Resistance Band Pull-Apart
    3 sets till failure


    Tricep Pushdown (Straight Bar, Overhand)
    4 sets of 12 reps with 130lbs

    Cable Curl (Straight Bar)
    4 sets of 10 reps with 95lbs
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  4. #2944
    Registered User MG5's Avatar
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    12/12/2020: Quads, Calves, Abs

    Dumbbell Bulgarian Split Squat
    4 sets of 10 reps (50 pounds for first set, 55 pounds last 3 sets)
    (2 min rest)

    Walking Lunges
    50 pounds each hand for 4 sets of 8,8,8,10 reps
    (2 min rest)

    Leg Extension
    4 sets of 12 reps with 180 pounds
    (2 min rest)

    Standing Calf Raise
    4 sets of 8 reps with 180 pounds
    (2.5 min rest)

    Weighted Overhead Sit-Up
    3 sets of 12 reps with a 15 pound dumbbell in each hand
    (1.5 min rest)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  5. #2945
    Endorphin Junkie dopamine72's Avatar
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    Location: California, United States
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    Rep Power: 123393
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    Split squats are one of the greatest exercises one can do, much respect for that and the consistency in here. Hope you're doing well brother.
    Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=227
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  6. #2946
    Registered User MG5's Avatar
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    12/13/2020: Chest, Medial Delts, Triceps

    Flat Dumbbell Bench Press
    105’s x 6 reps
    115’s x 6 reps
    125’s x 6 reps
    135’s x 8 reps - PR
    (2.5 min rest)

    Incline Dumbbell Bench
    90’s for 3 sets of 10 reps
    (2.5 min rest)

    Incline Dumbbell Fly
    50’s x 12
    55’s x 12
    60’s x 12
    (2 min rest)

    Cable Fly
    3 sets of 10-15 reps
    (1.5 min rest)

    Single-Arm Cable Lateral Raise
    4 sets of 12-15 reps
    (1.5 min rest)

    Tricep Bench Dips:
    140lbs for 4 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  7. #2947
    Registered User MG5's Avatar
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    12/14/2020: Back, Biceps, Forearms

    Barbell Row
    4 sets of 6 reps with 315 pounds
    (3 minute rest)

    Lat Pulldown
    180lbs for 3 sets of 12 reps
    (2.5 minute rest)

    T-Bar Row
    205lbs for 3 sets of 12 reps
    (2.5 minute rest)

    Cable Lat Pullover (Straight Bar)
    3 sets of 12 reps with 95 pounds
    (2 minute rest)

    Behind The Back Barbell Shrugs
    3 sets of 10-13 reps with 345 pounds
    (2 minute rest)

    Dumbbell Hammer Curl (Alternating)
    4 sets of 8 reps with 55lbs
    (2.5 minute rest)

    SUPERSET
    Dumbbell Wrist Curl
    Dumbbell Wrist Ext
    3 sets of 12 each
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  8. #2948
    Registered User MG5's Avatar
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    12/16/2020: Hamstrings, Calves, Abs

    Barbell Romanian Deadlift
    355lbs for 3 sets of 6 reps
    (3 min rest)

    Barbell Sumo Deadlift
    355 x 5
    375 x 5
    395 x 5
    (3 min rest)

    Lying Leg Curl
    3 sets of 12 reps with 120lbs
    (2 min rest)

    Dumbbell Split Squat
    2 sets of 12 with 70’s
    (2 min rest)

    Standing Calf Raise
    4 sets of 8 reps with 180 pounds
    (90 second rest)

    Roman Chair Leg Raise
    10lbs for 3 sets of 12,15,15 reps
    (90 second rest)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  9. #2949
    Registered User MG5's Avatar
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    12/17/2020: Shoulders & Arms

    Standing Barbell Overhead Press:
    170lbs for 4 sets of 4 reps
    (2.5 min rest)

    Dead-Stop Barbell Overhead Press
    155lbs for 5 of 5 reps
    (2.5 min rest)

    Seated Dumbbell Lateral Raise
    25’s for 4 sets of 12 reps
    (90 sec rest)

    SUPERSET
    Seated Dumbbell Rear Delt Fly
    3 sets of 12 with 20’s

    Resistance Band Pull-Apart
    3 sets till failure


    Tricep Pushdown (Straight Bar, Overhand)
    4 sets of 12 reps with 132.5lbs

    Cable Curl (Straight Bar)
    95lbs x 10 reps
    95lbs x 10 reps
    95lbs x 10 reps
    97.5lbs x 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  10. #2950
    Registered User MG5's Avatar
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    12/20/2020: Chest, Medial Deltoids, & Triceps

    Flat Dumbbell Bench Press
    110’s x 8 reps
    120’s x 8 reps
    130’s x 8 reps
    140’s x 8 reps
    (3 min rest)

    Incline Dumbbell Bench
    95’s for 3 sets of 10 reps
    (3 min rest)

    Incline Dumbbell Fly
    55’s for 3 sets of 12 reps
    (2.5 min rest)

    Cable Fly
    3 sets of 10-15 reps
    (1.5 min rest)

    Single-Arm Cable Lateral Raise
    3 sets of 12-15 reps
    (1.5 min rest)

    Incline Dumbbell Skullcrusher:
    30’s x 10 reps
    30’s x 10 reps
    35’s x 10 reps
    35’s x 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  11. #2951
    Registered User MG5's Avatar
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    Finished up a 5-day deload. First workout back to normal training.



    12/26/2020: Pull

    Barbell Row: 315 pounds for 4 sets of 6

    T-Bar Row: 200 pounds for 3 sets of 10 reps

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

    Barbell Pullover: 2 sets of 12 reps with 50 pounds

    EZ Bar Curl: 40 pounds for 4 sets of 10 reps

    SUPERSET: 2 sets of 10 reps
    Barbell Wrist Curl
    Barbell Wrist Extension
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  12. #2952
    Registered User MG5's Avatar
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    12/27/2020: Push

    Standing Barbell Overhead Press: 3 sets of 5 reps with 175 pounds
    (3 min rest)

    Incline Barbell Bench: 3 sets of 6 reps with 225 pounds
    (3 min rest)

    Seated Dumbbell Shoulder Press: 3 sets of 8 with 80’s
    (2.5 min rest)

    Close Grip Bench Press: 3 sets of 10 reps with 225 pounds

    Incline Dumbbell Fly: 3 sets of 12 reps with 50 pounds

    Parallel Bar Dips
    45 pounds x 10 reps
    47.5 pounds x 10 reps
    50 pounds x 10 reps

    Dumbbell Lateral Raise: 3 sets of 12 reps with 25 pound dumbbells
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  13. #2953
    Registered User MG5's Avatar
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    12/28/2020: Hamstrings, Calves, Abs

    Barbell Romanian Deadlift
    355 pounds for 3 sets of 6 reps

    Barbell Sumo Deadlift
    365lbs x 5 reps
    385lbs x 5 reps
    405lbs x 18 reps

    Lying Leg Curl
    120 pounds for 3 sets of 10 reps

    Eccentric Glute Ham Raise
    2 sets of 5 reps (5 second negative)

    Standing Calf Raise Machine
    4 sets of 10 reps with 180 pounds

    Cable Crunches
    4 sets of 15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  14. #2954
    Registered User MG5's Avatar
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    12/30/2020: Upper

    Flat Dumbbell Bench Press:
    110’s x 8 reps
    120’s x 8 reps
    130’s x 8 reps
    140’s x 8 reps

    Incline Dumbbell Bench Press: 3 sets of 10 reps with 95 pound dumbbells

    Lat Pulldown: 4 sets of 12,12,12,10 reps

    Cable Row: 3 sets of 12 reps with 120lbs

    SUPERSET: 3 sets of 10 reps each
    Dumbbell Lateral Raise
    EZ Bar/Barbell Upright Row

    Tricep Pushdown: 3 sets of 12 reps
    Rope Hammer Cable Curl: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  15. #2955
    Registered User MG5's Avatar
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    12/31/2020: Quads, Calves, Abs

    Barbell Back Squat
    315 pounds x 5 reps
    325 pounds x 5 reps
    335 pounds x 5 reps

    First time squatting in about 3 months due to some hip pain. Warm ups felt great. The first set felt great, and half way through the second I felt the same thing in my hip and it was there for the rest of the workout. I’ll probably give squats a try again next week. If it’s still there, I’ll have to lay off them again.

    Barbell Split Squat
    155 pounds x 6 reps
    165 pounds x 6 reps
    170 pounds x 6 reps

    Dumbbell Bulgarian Split Squat: 3 sets of 8 with 60 pound dumbbells

    Leg Extension: 3 sets of 10 reps with 180
    Standing Calf Raise: 3 sets of 12 reps
    Decline Leg Raise: 4 sets of 8,8,6,6 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  16. #2956
    Registered User MG5's Avatar
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    1/2/2020: Pull

    Barbell Row: 315 pounds for 4 sets of 6

    T-Bar Row: 135 pounds for 3 sets of 12 reps (Rope)

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

    EZ Bar Pullover: 3 sets of 12 reps with 25 pounds per side

    EZ Bar Curl: 25 pounds per side for 4 sets of 12 reps

    SUPERSET: 2 sets of 10 reps
    Barbell Wrist Curl
    Barbell Wrist Extension
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  17. #2957
    Registered User MG5's Avatar
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    1/6/2021: Upper

    Flat Dumbbell Bench Press:
    100’s for 4 sets of 10 reps
    (2.5 min rest)

    Incline Dumbbell Bench Press: 3 sets of 10 reps with 95 pound dumbbells
    (2.5 min rest)

    Lat Pulldown
    175 pounds for 4 sets of 10 reps

    Cable Row: 3 sets of 12 reps with 130 pounds

    SUPERSET: 3 sets of 10 reps each
    Dumbbell Lateral Raise (25 pound dumbbells)
    EZ Bar Upright Row (25 pounds each side)

    Tricep Pushdown
    75 pounds x 12
    80 pounds x 12
    85 pounds x 12

    Rope Hammer Cable Curl
    85 pounds for 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  18. #2958
    Registered User MG5's Avatar
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    1/7/2020: Quads, Calves, & Abs

    Dumbbell Bulgarian Split Squats
    60 pound dumbbells in each hand for 4 sets of 8 reps

    Leg Extensions
    4 sets of 12 reps with 180 pounds

    Barbell Back Squats
    225 pounds for 4 sets of 6 reps

    Standing Calf Raise Machine
    180 pounds for 4 sets of 12 reps

    Decline Leg Raise
    4 sets of 8,8,8,5 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  19. #2959
    Registered User MG5's Avatar
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    1/10/2021

    Flat Dumbbell Bench Press
    100’s for 4 sets of 12 reps

    Seated Dumbbell Shoulder Press
    80’s for 3 sets of 12 reps

    Incline Dumbbell Fly
    55’s for 3 sets of 10 reps

    Close Grip Bench Press
    240lbs for 3 sets of 8 reps

    Dips
    70 pounds for 3 sets of 8 reps

    Dumbbell Lateral Raise
    3 sets of 15 reps with 25 pound dumbbells
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  20. #2960
    Registered User MG5's Avatar
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    1/11/20201: Hamstrings, Calves, Abs

    Barbell Romanian Deadlift
    225 pounds for 3 sets of 10 reps
    (2 min rest)

    Barbell Sumo Deadlift
    385 x 5 reps
    405 x 5 reps
    425 x 5 reps
    (3 min rest)

    Seated Leg Curl
    120 pounds for 3 sets of 12 reps
    (2 min rest)

    Eccentric Glute Ham Raise
    2 sets of 5 reps (5 second negative)
    (2 min rest)

    Standing Calf Raise Machine
    4 sets of 10 reps with 180 pounds
    (1.5 min rest)

    Cable Crunches
    4 sets of 15 reps
    (1.5 min rest)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  21. #2961
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 7,013
    Rep Power: 8263
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    1/13/2021: Upper

    Flat Dumbbell Bench Press:
    100’s for 4 sets of 15,12,12,12 reps
    (3 min rest)

    Incline Dumbbell Bench Press: 3 sets of 10 reps with 95 pound dumbbells
    (3 min rest)

    Lat Pulldown
    140 x 12
    160 x 12
    165 x 12
    165 x 9

    Cable Row:
    120 x 12
    125 x 12
    125 x 12

    SUPERSET: 3 sets - 15 reps on lateral raises, 10-12 on upright rows
    Dumbbell Lateral Raise (25 pound dumbbells)
    EZ Bar Upright Row (25 pounds each side)

    Tricep Pushdown: 3x12

    Rope Hammer Cable Curl: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  22. #2962
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 7,013
    Rep Power: 8263
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    1/16/2021: Pull

    Barbell Row: 225 pounds for 3 sets of 10 reps
    (2 min rest)

    T-Bar Row: 205 pounds for 3 sets of 12 reps (Rope)

    Lat Pulldown (Close Neutral Grip):
    120 pounds for 3 sets of 12 reps

    EZ Bar Pullover: 2 sets of 15 reps with 50 pound fixed EZ bar

    Face Pull
    2 sets of 15 reps

    EZ Bar Curl: 50-pound fixed EZ bar for 3 sets of 12 reps

    SUPERSET: 2 sets of 10 reps
    Barbell Wrist Curl
    Barbell Wrist Extension
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  23. #2963
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 7,013
    Rep Power: 8263
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    1/17/2020: Push

    Standing Barbell Overhead Press: 3 sets of 6 reps with 180 pounds
    (3 min rest)

    Incline Barbell Bench: 3 sets of 7 reps with 230 pounds
    (3 min rest)

    Seated Dumbbell Shoulder Press: 3 sets of 8 with 80’s
    (2.5 min rest)

    Close Grip Bench Press: 3 sets of 5 reps with 240 pounds
    (2.5 min rest)

    Incline Dumbbell Fly: 3 sets of 12 reps with 55 pound dumbbells
    (2.5 min rest)

    Parallel Bar Dips
    70 pounds for 3 sets of 8 reps
    (2 min rest)

    Dumbbell Lateral Raise: 3 sets of 12 reps with 25 pound dumbbells
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  24. #2964
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 7,013
    Rep Power: 8263
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    1/18/2021: Hamstrings, Calves, Abs

    Barbell Romanian Deadlift
    365 for 3 sets of 6 reps
    (3 min rest)

    Barbell Sumo Deadlift
    405 pounds for 3 sets of 5 reps
    (3 min rest)

    Seated Leg Curl
    120 pounds for 3 sets of 12 reps
    (2 min rest)

    Eccentric Glute Ham Raise
    2 sets of 5 reps (5 second negative)
    (2 min rest)

    Standing Calf Raise Machine
    3 sets of 15 reps with 170 pounds
    (1.5 min rest)

    Cable Crunches
    4 sets of 15 reps
    (1.5 min rest)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  25. #2965
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 7,013
    Rep Power: 8263
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    1/20/21: Upper

    Flat Dumbbell Bench Press:
    100’s for 4 sets of 15,15,12,12 reps
    (3 min rest)

    Incline Dumbbell Bench Press: 3 sets of 12 reps with 80 pound dumbbells
    (3 min rest)

    Lat Pulldown
    140 for 3 sets of 15, 4th set completed 12 reps plus 3 partials.
    (2.5 min rest)

    Cable Row:
    140 pounds for 3 sets of 12 reps (2.5 min rest)

    SUPERSET: 3 sets of 10 reps each
    Dumbbell Lateral Raise (25 pound dumbbells)
    EZ Bar Upright Row (50 pound fixed bar)

    Tricep Pushdown
    75 pounds x 12
    80 pounds x 12
    85 pounds x 12

    Rope Hammer Cable Curl
    90 pounds for 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  26. #2966
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 7,013
    Rep Power: 8263
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    1/21/2021

    Dumbbell Bulgarian Split Squats
    60 pound dumbbells in each hand for 4 sets of 12,10,10,10 reps

    Leg Extensions
    4 sets of 12 reps with 180 pounds (2 min rest)

    Barbell Back Squats
    245 pounds for 4 sets of 6 reps (2 min rest)

    Standing Calf Raise Machine
    170 pounds for 3 sets of 15 reps

    Decline Leg Raise
    4 sets of 8,8,8,5 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  27. #2967
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 7,013
    Rep Power: 8263
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    1/23/2021: Pull

    Barbell Row: 235 pounds for 3 sets of 10 reps
    (3 min rest)

    T-Bar Row: 205 pounds for 3 sets of 12 reps

    Lat Pulldown (Close Neutral Grip):
    122.5 pounds for 3 sets of 12 reps

    EZ Bar Pullover:
    50 pounds x 15
    60 pounds x 15
    Fixed EZ Bar

    Face Pull
    2 sets of 15 reps

    EZ Bar Curl: 50-pound fixed EZ bar for 3 sets of 12 reps

    SUPERSET: 2 sets of 10 reps
    Barbell Wrist Curl
    Barbell Wrist Extension
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  28. #2968
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 7,013
    Rep Power: 8263
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    1/31/2021: Push

    Standing Barbell Overhead Press: 5 sets of 4,3,3,3,3 reps with 185 pounds
    (3 min rest)

    Incline Barbell Bench: 4 sets of 5 reps with 235 pounds
    (2.5 min rest)

    Seated Dumbbell Shoulder Press: 3 sets of 12,10,10 with 80’s
    (2.5 min rest)

    Close Grip Bench Press: 3 sets of 5 reps with 250 pounds
    (2.5 min rest)

    Incline Dumbbell Fly: 3 sets of 8 reps with 60 pounds dumbbells
    (2.5 min rest)

    Parallel Bar Dips
    77.5 pounds for 3 sets of 8 reps
    (2 min rest)

    Dumbbell Lateral Raise: 3 sets of 8 reps with 30 pounds dumbbells
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  29. #2969
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 7,013
    Rep Power: 8263
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    1/25/2021: Hamstrings, Calves, Abs

    Barbell Romanian Deadlift
    245 for 3 sets of 10 reps
    (2.5 min rest)

    Barbell Sumo Deadlift
    315 pounds for 3 sets of 6 reps
    (2.5 min rest)

    Seated Leg Curl
    120 pounds for 3 sets of 12 reps
    (2 min rest)

    Eccentric Glute Ham Raise
    2 sets of 5 reps (5 second negative)
    (2 min rest)

    Standing Calf Raise Machine
    3 sets of 15 reps with 170 pounds
    (1.5 min rest)

    Cable Crunches
    4 sets of 15 reps
    (1.5 min rest)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  30. #2970
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 7,013
    Rep Power: 8263
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    1/27/2021:

    Flat Dumbbell Bench Press:
    100’s for 4 sets of 15,15,15,12 reps
    (3 min rest)

    Incline Dumbbell Bench Press: 3 sets of 12 reps with 80 pound dumbbells
    (3 min rest)

    Lat Pulldown
    180 for 4x12
    (2.5 min rest)

    Cable Row:
    140 pounds for 3 sets of 12 reps (2.5 min rest)

    SUPERSET: 3 sets of 10 reps each
    Dumbbell Lateral Raise (25 pound dumbbells)
    EZ Bar Upright Row (50 pound fixed bar)

    Tricep Pushdown
    75 pounds for 3 sets of 12

    Cable Curl with Rope
    90 lbs for 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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