3/8/2024
Barbell Row
235 x 5,5,5
One-Arm Dumbbell Row
75 x 12 each arm
75 x 12 each arm
Overhand Lat Pulldown
140 x 12,11
Cable Lat Pullover
Free option cables
53 x 10
50 x 10
BB Shrugs
315 x 10,10
Single-Arm Cable Rear Delt Fly
13 x 18 each arm
13 x 12 each arm
|
Thread: **MG5's Workout Journal**
-
03-08-2024, 01:36 PM #3721
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03-09-2024, 02:09 PM #3722
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
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- Rep Power: 11994
3/9/2024
Incline Barbell Bench Press
170 x 13,9,9,8
Hoist Chest Press Machine
Seat setting on 3
255 x 9
245 x 9
235 x 9
Seated Cable Fly
Seat Setting 3
30 x 8
25 x 8
20 x 10
Seated Lateral Raise Machine
Seat Setting 4
110 x 12,7
105 x 10WBFF Pro Muscle Model | Questions? Send me a private message.
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03-11-2024, 02:59 PM #3723
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3/11/2024
Conventional DL
410 x 8 - 1 RIR
375 x 11 - 2 RIR
Trap Bar RDL
305 x 10 - easiest 305 x 10 yet
300 x 10 - 1 RIR
DB Bulgarian Split Squat
115’s x 8 L, 9 R
115’s x 9 L, 9 R
Hack Squats
Foot platform set on 6
(Not including sled weight, just weights on machine)
145 x 11
145 x 7
Hyperextensions
Body weight x 10,10
Leg Ext
(Techno gym)
90 x 15
85 x 10
Seated Calf Raise Machine (Knees Straight)
135 x 8
130 x 11,9WBFF Pro Muscle Model | Questions? Send me a private message.
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03-13-2024, 01:42 PM #3724
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3/13/2024
Single-Arm Plate Loaded Row
120 x 12 R, 11 L
120 x 9 R, 9 L
112.5 x 11 R, 10 L
Neutral Grip Single-Arm Lat Pulldown
(Plate Loaded)
90 x 10 each arm
90 x 8 R, 8 L
Seated Cable Row (V-Handle)
142.5 x 12,8
Hoist Neutral Grip OHP
200.5 x 11
198 x 8
180.5 x 8
Single-Arm Cable Rear Delt Fly
(Free motion fitness)
10lb x 17 R, 15 L
10lb x 15 R, 15 LWBFF Pro Muscle Model | Questions? Send me a private message.
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-
03-15-2024, 02:40 PM #3725
- Join Date: Jan 2010
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- Rep Power: 11994
3/15/2024
Barbell Back Squat
350 x 10
340 x 10
Leg Press
(3 seat setting)
350 x 15,12,12
Belt Squat
45/side x 10,9,8
Leg Extension
Techno gym
95 x 10
80x10
70x10
Seated Calf Raise (Knees Straight)
135 x 14,11
130 x 10
Dropset to 110 x 5
Dropset to 90 x 5
Kneeling Cable Crunch
65x15,11
57.5 x 10
Dropset to 50 x 10
Dropset to 42.5 x 10
Dropset to 35 x 10WBFF Pro Muscle Model | Questions? Send me a private message.
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03-17-2024, 02:02 PM #3726
- Join Date: Jan 2010
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3/17/2024
Barbell Row
225 x 10,7
205 x 10
185 x 10
One-Arm Dumbbell Row
80 x 12 each arm
80 x 12 each arm
80 x 12 each arm
Overhand Lat Pulldown
142.5 x 8
140 x 8
135 x 8
Drop set to 100 x 8
Cable Lat Pullover
Life fitness cables
50 x 11,8
47.5 x 10
Drop set to 35 x 8
BB Shrugs
315 x 15,10,10
Single-Arm Cable Rear Delt Fly
Techno gym cables
15 x 18 R, 18 L
15 x 16 R, 16 LWBFF Pro Muscle Model | Questions? Send me a private message.
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03-19-2024, 01:51 PM #3727
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Yesterdays chest workout
3/18/2024
Been trying a higher volume approach and really liking it so far
Flat Barbell Bench Press
First time barbell benching in about a year. Excited to see the progress I can make on this
225 x 10,8,6
205 x 8
185 x 7
Incline Dumbbell Bench Press
85’s x 6
75’s x 12,9
70’s x 10
Incline Dumbbell Chest Fly
30’s x 15,12,10
Standing Cable Chest Fly
Cables high (free motion)
30 x 15,12
27 x 8
Drop set 23 x 8
Drop set 20 x 8
Alternating Dumbbell Front Raise
30’s x 6
25’s x 6
22.5’s x
Seated Lateral Raise Raise Machine
115 x 14,7
110 x 10
Drop set to 85 x 4 + 2 partials
Seated Dumbbell Lateral Raise
17.5’s x 10,10,10WBFF Pro Muscle Model | Questions? Send me a private message.
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03-19-2024, 01:52 PM #3728
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3/19/2024
Cable Tricep Pushdown (Straight Bar)
Life fitness cables
57.5 x 20,15,10
Drop set to 42.5 x 8
Drop set to 30 x 8
Cable Curls (Rope)
50 x 15,15,11
Drop set to 35 x 11
Drop set to 25 x 6
Cable Overhead Ext (Bar)
(Life fitness cables)
80 x 15,13,11
Drop set to 50 x 7
Incline DB Curls
27.5’s x 10 each arm
27.5’s x 8 each arm
27.5’s x 6 each arm
Drop set to 17.5’s x 5 (curling both same time)
Skull Crusher (behind head)
Bench at 15 degree incline
80 x 16,13,11
Barbell Curl
60 x 12,8,6WBFF Pro Muscle Model | Questions? Send me a private message.
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03-21-2024, 03:29 PM #3729
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Yesterdays leg workout
3/20/2024
Conventional DL
410 x 9
380 x 10
Trap Bar RDL
315 x 10,10
DB Bulgarian Split Squat
115’s x 12 L, 12 R
115’s x 9 L, 9 R
Hack Squats
Foot platform set on 6
(Not including sled weight, just weights on machine)
145 x 12,8
Leg Ext
(Techno gym)
90 x 8
80 x 9
70 x 9
Hyperextension
Body weight x 10,9,8
One calf machine was broken, other was taken. It was a long workout, so skipped it for today.WBFF Pro Muscle Model | Questions? Send me a private message.
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03-21-2024, 03:30 PM #3730
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3/21/2024
Single-Arm Plate Loaded Row
120 x 12 R, 12 L
120 x 9 R, 9 L
112.5 x 12 R, 12 L
Chest Supported T-Bar Row
80 x 14,12,10
Underhand Lat Pulldown
130 x 13,13,12
Cable Lat Pullover
(Life fitness cables)
50 x 13,11
42.5 x 8
Single-Arm Cable Rear Delt Fly
(Life fitness cables)
15 x 15 each arm
15 x 11 R, 10 LWBFF Pro Muscle Model | Questions? Send me a private message.
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03-22-2024, 03:09 PM #3731
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3/22/2024
Incline Barbell Bench Press
180 x 11,9,8,7
Flat Neutral Grip DB Bench
85’s x 12,10,9
75’s x 12
Standing Cable Chest Fly
Free motion genesis cables as
30 x 13,11,8
27 x 12
Skull Crusher
Probably switch back to JM press. They are easier on the elbows
90 x 10
85 x 9
80 x 9
70 x 10
Lateral Raise
25’s x 12,11,9
20’s x 9
Cable Crunches
72.5 x 12
65 x 10,8
57.5 x 8WBFF Pro Muscle Model | Questions? Send me a private message.
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03-24-2024, 12:32 PM #3732
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3/24/2024
Throwing in some exercises I haven’t done in a LONG time. Probably a couple years since Ive done a seated barbell and dumbbell shoulder press
Seated Barbell Shoulder Press
135 x 12,10,8,8
DB Shoulder Press
70’s x 9
60’s x 10,9,9
JM Press
110 x 12,12,10
Barbell Curl
50 x 15,11,9
Tricep Pushdown
42.5 x 10
35 x 10
30 x 10
25 x 12
Dumbbell Hammer Curl
30’s x 10 each arm, alternating
30’s x 8 each arm, alternating
30’s x 6 each arm
Drop set to 20’s x 7 curling both at the same time
Dumbbell Lateral Raise
20’s x 17,14,10
Dumbbell Rear Delt Fly
20’s x 15,13,12WBFF Pro Muscle Model | Questions? Send me a private message.
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-
03-25-2024, 02:31 PM #3733
- Join Date: Jan 2010
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3/25/2024
Barbell Back Squat
355 x 8
345 x 10
Leg Press
(3 seat setting)
360 x 15,12,10
Belt Squat
45/side x 10,10,8
Leg Extension
Techno gym
90 x 11
80x10
70x10
Drop set to 50 x 2 + 5 partials
Seated Calf Raise (Knees Straight)
135 x 14,12
130 x 11
Dropset to 110 x 6
Dropset to 90 x 6
Kneeling Cable Crunch
67.5 x 15,13
65 x 10
57.5 x 10
Dropset to 50 x 8WBFF Pro Muscle Model | Questions? Send me a private message.
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03-26-2024, 02:35 PM #3734
- Join Date: Jan 2010
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- Rep Power: 11994
3/26/2024
Barbell Row
225 x 10,10,9 (overhand)
155 x 9 (underhand - I never do these, but I’d like to start, so getting some practice with underhand)
One-Arm DB Row
85 x 9 L, 9 R
80 x 12 L, 12 R
80 x 10 L, 10 R
Overhand Lat Pulldown
145 x 12,7
140 x 8
Drop set 100 x 8
Drop set 85 x 5
Barbell Curl
60 x 12,7
55 x 8
50 x 7
Cable Lat Pullover
50 x 13,9
47.5 x 8
Drop set 35 x 5
DB Hammer Curl
30’s x 10 each arm, alternating
30’s x 8 each arm, alternating
30’s x 8 each arm, alternating
Drop set to 20’s x 6 curling both same time
Two-Arm Cable Rear Delt Fly
13 x 13,10
10 x 13,10WBFF Pro Muscle Model | Questions? Send me a private message.
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03-27-2024, 02:27 PM #3735
- Join Date: Jan 2010
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- Age: 31
- Posts: 8,127
- Rep Power: 11994
3/27/2024
Incline Barbell Bench Press
180 x 12,10,9,6
Close Grip Barbell Bench Press
185 x 8,8,8,8
Hoist Seated Chest Press Machine
(Seat setting 3)
245 x 14,8
225 x 8
205 x 9
Standing Cable Chest Fly
Free motion genesis cables
30 x 13,11,8
27 x 18
Seated Tricep Press Machine
120 x 16,13,10
Skull Crusher
105 x 6
90 x 12,9
Underhand EZ Bar/BB Front Raise
40 x 15,8,9
DB Lateral Raise
20’s x 12,12,8Last edited by MG5; 03-27-2024 at 02:40 PM.
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04-14-2024, 01:47 PM #3736
- Join Date: Jan 2010
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3/29/2024
Seated Barbell Shoulder Press
145 x 12,10,8,8
DB Shoulder Press
60’s x 12,11,11,10
Cable Overhead Ext (Bar)
80 x 11,12
72.5 x 13
65 x 13
Barbell Curl
60 x 13,9
50 x 9,8
SUPERSET
Skull Crusher to JM Press
70 x 20 skulls + 8 JM press
70 x 13 skulls + 4 JM press
70 x 12 skull + 3 JM press
Dumbbell Hammer Curl
30’s x 10 each arm, alternating
30’s x 10 each arm, alternating
30’s x 6 each arm, alternating
Drop set to 20’s x 8 curling both at the same time
Dumbbell Lateral Raise
25’s x 15,9,9,8
Dumbbell Rear Delt Fly
20’s x 15,13,12,12WBFF Pro Muscle Model | Questions? Send me a private message.
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-
04-14-2024, 01:49 PM #3737
- Join Date: Jan 2010
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3/31/2024
Conventional DL
410 x 10
385 x 10
Trap Bar RDL
320 x 10
315 x 10
DB Bulgarian Split Squat
115’s x 12 L, 12 R
115’s x 10 L, 10 R
Hack Squats
Foot platform set on 6
(Not including sled weight, just weights on machine)
150 x 10,8,8
Leg Ext
(Techno gym)
90 x 10
80 x 10
70 x 13
Lying Leg Curl
90 x 13
85 x 7
80 x 7
Calf Raise (seated, knees straight)
135 x 15,10,
Drop set 110 x 5
Drop set 90 x 4WBFF Pro Muscle Model | Questions? Send me a private message.
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04-14-2024, 01:51 PM #3738
- Join Date: Jan 2010
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- Age: 31
- Posts: 8,127
- Rep Power: 11994
4/1/2024
Incline Barbell Bench Press
185 x 12,11,8,7
Close Grip Barbell Bench Press
185 x 9,9,9,9
Hoist Seated Chest Press Machine
(Seat setting 3)
247.5 x 9
225 x 9
205 x 8
185 x 10
Standing Cable Chest Fly
Free motion
30 x 13,12,12
27 x 13
Seated Tricep Press Machine
125 x 15
130 x 15
135 x 10
130 x 9
Tricep Pushdown (Bar)
Life fitness cables
50 x 12,8
42.5 x 8
Underhand EZ Bar/BB Front Raise
40 x 13,10,10
DB Lateral Raise
20’s x 15,12,8WBFF Pro Muscle Model | Questions? Send me a private message.
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04-14-2024, 01:55 PM #3739
- Join Date: Jan 2010
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4/2/2024
Single-Arm Plate Loaded Row
122.5 x 11 R, 11 R
120 x 11 R, 11 R
115 x 11 R, 11 R
Chest Supported T-Bar Row
82.5 x 12
80 x 12,8
Underhand EZ Bar Row
45lb/side x 12,11,9
Single-Arm Plate Loaded Lat Pulldown
90 x 9 R, 9 L
80 x 9 R, 9 L
70 x 11 R, 11 L
Cable Lat Pullover
Free motion
50 x 9
47 x 10
43 x 9
Cable Curl (Rope)
Free motion
47 x 16,13,9
Drop set to 37 x 7
Barbell Curl
50 x 10,8,WBFF Pro Muscle Model | Questions? Send me a private message.
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04-14-2024, 01:56 PM #3740
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
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- Rep Power: 11994
4/4/2024
Seated Barbell Shoulder Press
150 x 12,10,8,6
Hoist Neutral Grip Shoulder Press
198 x 7
178 x 8
158 x 8
138 x 8
Cable Tricep Pushdown (Rope)
42.5 x 10
47.5 x 8
35 x 12
Cable Curl (Rope)
57.5 x 15,11
50 x 10
Cable Overhead Ext (Rope)
50 x 10
42.5 x 10
35 x 10
Barbell Curl
60 x 12,8,6
JM Press
100 x 20,13,12
Seated Alternating DB Curl
27.5’s x 12 each arm
27.5’s x 8 each arm
27.5’s x 6 each arm
Dumbbell Lateral Raise
27.5’s x 12,10
25’s x 12,9
Dumbbell Rear Delt Fly
20’s x 20,14,12,11WBFF Pro Muscle Model | Questions? Send me a private message.
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04-14-2024, 01:56 PM #3741
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
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4/5/2024
Barbell Back Squat
355 x 9
345 x 9
Leg Press
(3 seat setting)
365 x 20,15,10
Belt Squat
45/side x 10,10,10
Front Foot Elevated Split Squat (Smith)
45/side x 12 each leg
45/side x 12 each leg
Leg Extension
Life fitness
90 x 15,10
80 x 12
Seated Calf Raise (Knees Straight)
135 x 19,12
130 x 11
Dropset to 110 x 6
Dropset to 90 x 6WBFF Pro Muscle Model | Questions? Send me a private message.
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04-14-2024, 01:57 PM #3742
- Join Date: Jan 2010
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4/7/2024
Incline Barbell Bench Press
190 x 10,9,8
185 x 7
Close Grip Barbell Bench Press
190 x 10,10,8
185 x 8
Flat DB Bench Press
85’s x 12,10,8,8
Standing Cable Chest Fly
Free motion
30 x 14,12,12,12
Seated Tricep Press Machine
135 x 13,10
130 x 10
125 x 11
JM Press
105 x 13
100 x 12,10,8
Underhand EZ Bar/BB Front Raise
40 x 14,13,10
DB Lateral Raise
22.5’s x 15,13,10,WBFF Pro Muscle Model | Questions? Send me a private message.
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04-14-2024, 01:58 PM #3743
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,127
- Rep Power: 11994
4/8/2024
Barbell Row
225 x 10,10,6
One-Arm DB Row
85 x 12 L, 12 R
85 x 12 L, 12 R
85 x 12 L, 12 R
Overhand Lat Pulldown
145 x 12,8
140 x 10
Cable Lat Pullover
(Life fitness cables)
50 x 15,9,7
Shrugs
335 x 11,9
315 x 11
Hanging Leg Raise
12,11,6,4,4WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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04-14-2024, 01:59 PM #3744
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,127
- Rep Power: 11994
4/9/2024
Seated Barbell Shoulder Press
155 x 12,8
150 x 8,6
Hoist Neutral Grip Shoulder Press
198 x 8
178 x 9
158 x 10
138 x 10
Cable Tricep Pushdown (Bar)
57.5 x 18,13,11
Cable Curl (Rope)
57.5 x 15,11
50 x 12
Cable Overhead Ext (Bar)
80 x 12
72.5 x 14,11
Barbell Curl
60 x 13,8,6
JM Press
105 x 16,12
100 x 9
Seated Alternating DB Curl
30’s x 10 each arm
30’s x 8 each arm
30’s x 5 each arm
Dumbbell Lateral Raise
27.5’s x 15,9
25’s x 12
Dumbbell Rear Delt Fly
22.5’s x 19,11
20’s x 12WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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04-14-2024, 02:01 PM #3745
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,127
- Rep Power: 11994
4/10/2024
Conventional DL
415 x 10
390 x 8
Barbell RDL
315 x 10,8
DB Bulgarian Split Squat
115’s x 12 L, 12 R
115’s x 12 L, 12 R
Hack Squat
Foot platform set on 6
(Not including sled weight, just weights on machine)
150 x 12,9,8
Leg Ext
(Techno gym)
90 x 10
80 x 10
Drop set to 60 x 2 + 1 partial
Drop set to 50 x 2 + 1 partial
Hyperextensions
Body weight x 12,9
Calf Raise (Myo-Reps)
15 sec rest between sets
90 x 15,8,8,7,6WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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04-14-2024, 02:01 PM #3746
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,127
- Rep Power: 11994
4/12/2024
Incline Barbell Bench Press
190 x 11,8,7
185 x 7
Close Grip Barbell Bench Press
195 x 10,9,9,9
Hoist Chest Press Machine
245 x 9
225 x 9
205 x 8
185 x 9
Standing Cable Chest Fly
Free motion
30 x 14,13,12,12 + 8 partial presses on last set
Parallel Bar Dips
Body weight x 12,9,8,7
JM Press
105 x 13,9
100 x 8,6
EZ Bar/BB Front Raise
40 x 13,9 (underhand)
40 x 12,10 (overhand)
DB Lateral Raise
25’s x 12,9,9,8WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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04-14-2024, 02:02 PM #3747
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,127
- Rep Power: 11994
4/14/2024
Single-Arm Plate Loaded Row
122.5 x 11 R, 11 R
120 x 11 R, 11 R
115 x 11 R, 11 R
Chest Supported T-Bar Row
80 x 11,8
77.5 x 8
Underhand Lat Pulldown
132.5 x 13,11,10
Underhand EZ Bar Row
45lb/side x 15,15,14
Barbell Shrug
335 x 12,12,11
Dumbbell Rear Delt Fly
25’s x 18,11
20’s x 14,12Last edited by MG5; 04-14-2024 at 03:25 PM.
WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
-
04-15-2024, 02:26 PM #3748
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,127
- Rep Power: 11994
4/15/2023
Seated Barbell Shoulder Press
160 x 10
155 x 10,8,8
Seated DB Shoulder Press
65’s x 12,10,9,8
Cable Tricep Pushdown (V-Bar)
60 x 17,11
57.5 x 90
Cable Curl (V-Bar)
35 x 16,13,10
Cable Overhead Ext (V-Bar)
80 x 15,9
72.5 x 10
Dumbbell Hammer Curl
35’s x 10 each arm, alternating
35’s x 8 each arm, alternating
20’s x 18 both same time
JM Press
105 x 16,11,8
Seated Alternating DB Curl
30’s x 10 each arm
30’s x 8 each arm
30’s x 6 each arm
Dumbbell Lateral Raise
27.5’s x 15,9
25’s x 10,8WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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04-16-2024, 02:05 PM #3749
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,127
- Rep Power: 11994
4/16/2024
Barbell Back Squat
355 x 8
345 x 8
Leg Press
(3 seat setting)
370 x 20,15,10
Belt Squat
45/side x 15
47.5/side x 9,5
Front Foot Elevated Split Squat (Smith)
50/side x 8 each leg
50/side x 8 each leg
Leg Extension
Techno gym
90 x 14,6
80 x 12
Seated Calf Raise (Knees Straight)
140 x 12,10
135 x 10
Dropset to 110 x 6
Dropset to 90 x 6
Hanging Leg Raise
15,5,4,3WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
-
04-17-2024, 02:20 PM #3750
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,127
- Rep Power: 11994
4/17/2024
Incline Barbell Bench Press
195 x 11,8
190 x 7
185 x 7
Close Grip Barbell Bench Press
200 x 9,7
195 x 8,7
Hoist Chest Press Machine
245 x 11
225 x 10
205 x 10
185 x 10
Standing Cable Chest Fly
Free motion
30 x 14,13,13,12 + 7 partial presses on last set
Parallel Bar Dips
Body weight x 14,10,10,
JM Press
105 x 12
100 x 9
95 x 12,8
Alternating DB Front Raise
25’s x 5 each arm, went a bit heavy
20’s x 7 each arm
20’s x 7 each arm
DB Lateral Raise
25’s x 18,13,10WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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