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  1. #5521
    Infinite Goals kconnell's Avatar
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    Originally Posted by JohnButz View Post
    No soreness at all. I think getting all that great quality protein is helping a bunch. I'm eating basically the same each day, especially protein sources. Eggs, chicken, cod. I have had maybe 2 Muscle Milks in the past 2+ months. I haven't bought or received a protein powder for nearly a year.
    Awesome. Happy for your progress!
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  2. #5522
    Infinite Goals kconnell's Avatar
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    Friday January 25, 2019 - Chest, Triceps & Delts

    Slept 3+1.5+1+1=6.5 hours. Terrible

    20 minutes aerobics including a 13:44 minute mile on the elliptical. PR.

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    18, 15 x 35

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    17-12-10,12-10-8,10-9-8 x 90-65-45
    Rope Triceps Pushdown
    15-10,12-8,12-8 x 80-65
    Kneeling Cable Tri Extension
    8, 8, 8 x 45

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    14-11,12-9,10-8 x 30-20
    Cable Upright Row
    15-11,12-9,11-9 x 80-65
    Face Pulls
    15-11,12-9,11-9 x 80-65
    Standing Calf Shrugs
    12, 12, 12 x 90
    --
    Ab Coaster straight, 5 sec rest
    20-17–12

    Hypetextensions
    15,14 straight, alternating

    —.

    Great workout despite terrible sleep
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  3. #5523
    Registered User JohnButz's Avatar
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    Originally Posted by kconnell View Post
    Friday January 25, 2019 - Chest, Triceps & Delts

    Slept 3+1.5+1+1=6.5 hours. Terrible

    20 minutes aerobics including a 13:44 minute mile on the elliptical. PR.

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    18, 15 x 35

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    17-12-10,12-10-8,10-9-8 x 90-65-45
    Rope Triceps Pushdown
    15-10,12-8,12-8 x 80-65
    Kneeling Cable Tri Extension
    8, 8, 8 x 45

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    14-11,12-9,10-8 x 30-20
    Cable Upright Row
    15-11,12-9,11-9 x 80-65
    Face Pulls
    15-11,12-9,11-9 x 80-65
    Standing Calf Shrugs
    12, 12, 12 x 90
    --
    Ab Coaster straight, 5 sec rest
    20-17–12

    Hypetextensions
    15,14 straight, alternating

    —.

    Great workout despite terrible sleep
    Nice work despite the sleep!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  4. #5524
    Registered User JohnButz's Avatar
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    1.25.2019

    Morning BW=146.

    Upon starting my workout, I felt a slight strain in the low back, nothing even descriptive, just not quite right. I thought maybe that I would forgo the squats & cleans, maybe save them for the weekend. As I went about the ring work and pull-ups & dips, it felt better, so I went ahead and didn't have any issues.

    Training:

    N.G. Ring Pull-ups
    BWx6,5,5,5,5=26

    Ring Dips
    BWx13,13=26

    Pull-ups
    BW+22x12,12

    Dips
    BW+50x12,12

    Squat
    80x5, 100x5, 120x5, 140x5, 160x3, 120x8

    Bench
    70x5, 140x3, 105x8

    Cleans
    105x3, 80x8

    Eliminated some build up sets on the bench & cleans due to time restraint.

    Nutrition:
    Calories 3,547 Carbs 236 Fat 124 Protein 178
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  5. #5525
    Infinite Goals kconnell's Avatar
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    Originally Posted by JohnButz View Post
    Morning BW=146.

    Upon starting my workout, I felt a slight strain in the low back, nothing even descriptive, just not quite right. I thought maybe that I would forgo the squats & cleans, maybe save them for the weekend. As I went about the ring work and pull-ups & dips, it felt better, so I went ahead and didn't have any issues.
    I know what it feels like. When I experience it, I don’t squat. I’ve learned my lesson. Glad it didn’t adversely affect your workout.
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  6. #5526
    Infinite Goals kconnell's Avatar
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    Saturday January 26, 2019 - Legs

    Slept 5.5+1.5=7 hours


    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    16-11,12-9,10-8 x 160-130
    Nautilus Lying Leg Curl
    13, 11, 9 x 50 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    14-8,12-8,12-8 x 110-80
    Nautilus Leg Press
    14-10-9,12-8-8,12-8-6 x 150-120-100


    CALVES-Compound Drop Sets
    Nautilus Leg Press Calf
    14-9-9,11-8-6,9-8-6 x 150-120-100
    Seated Calf
    13-8, 10-8, 10-8 x 100-75


    Ab Coaster - Straight, 5 secs rest.
    20-17-12


    ——
    Reps down on hams but up on quads
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  7. #5527
    Registered User JohnButz's Avatar
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    Originally Posted by kconnell View Post
    Saturday January 26, 2019 - Legs

    Slept 5.5+1.5=7 hours


    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    16-11,12-9,10-8 x 160-130
    Nautilus Lying Leg Curl
    13, 11, 9 x 50 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    14-8,12-8,12-8 x 110-80
    Nautilus Leg Press
    14-10-9,12-8-8,12-8-6 x 150-120-100


    CALVES-Compound Drop Sets
    Nautilus Leg Press Calf
    14-9-9,11-8-6,9-8-6 x 150-120-100
    Seated Calf
    13-8, 10-8, 10-8 x 100-75


    Ab Coaster - Straight, 5 secs rest.
    20-17-12


    ——
    Reps down on hams but up on quads
    Nice Saturday leg day Keith!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  8. #5528
    Registered User JohnButz's Avatar
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    1.26.2019

    Happy to see the scale consistent. Today's weight=146.

    Training:

    N.G. Ring Pull-ups
    BWx9,9,9=27

    Ring Dips
    BWx9,9,9=27

    Nutrition:
    Calories 3,287 Carbs 212 Fat 120 Protein145
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  9. #5529
    Registered User JohnButz's Avatar
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    1.27.2019

    Morning BW=147.5. I haven't been there for a while.

    Training:

    N.G. Ring Pull-ups
    BWx7,7,7,7=28

    Ring Dips
    BWx7,7,7,7=28

    Nutrition:
    Calories 3,630 Carbs 205 Fat 146 Protein 143
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  10. #5530
    Infinite Goals kconnell's Avatar
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    Originally Posted by JohnButz View Post
    Morning BW=147.5. I haven't been there for a while

    Nutrition:
    Calories 3,630 Carbs 205 Fat 146 Protein 143
    Wow. Nice increase. What would you attribute the gain from? It doesn’t look like your calories have changed the last few weeks.
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  11. #5531
    Infinite Goals kconnell's Avatar
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    Monday January 28, 2019 - Back and Biceps

    6 hours sleep.

    30 minutes aerobics including 11:48 mile on elliptical. PR.

    Rotator Cuff Exercises - SKIPPED

    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    13-9-8,10-8-7,8-7-5 x 125-100-80
    T-Bar Rows
    10-9,8-8,8-8 x 80-55
    Negative Chins
    5, 5, 4 — SKIPPED


    Stretch Between ~8 seconds each

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    22-14,15-10,12-8 x 30-20
    Cable E-Z Curl
    15-11-9,11-9-8,10-9-8 x 50-40-30


    Farmers Walk
    60-60 seconds x 70-50

    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Ab Coaster
    17-12-10 - Alternating Alternating
    Last edited by kconnell; 01-28-2019 at 09:27 PM.
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  12. #5532
    Registered User JohnButz's Avatar
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    Originally Posted by kconnell View Post
    Wow. Nice increase. What would you attribute the gain from? It doesn’t look like your calories have changed the last few weeks.
    Thanks Brother! I think it's a few factors, 1. Access to quality real food proteins. 2. Consistent and progressive training (with my high-frequency experiments.) 3. Flexibility/regularity in terms of work schedule. 4. A better outlook on life, less stress, more in control of my destiny, dropped some malcontents from my sphere.

    Originally Posted by kconnell View Post
    Monday January 28, 2019 - Back and Biceps

    6 hours sleep.

    Rotator Cuff Exercises - SKIPPED

    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    13-9-8,10-8-7,8-7-5 x 125-100-80
    T-Bar Rows
    10-9,8-8,8-8 x 80-55
    Negative Chins
    5, 5, 4 — SKIPPED


    Stretch Between ~8 seconds each

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    22-14,15-10,12-8 x 30-20
    Cable E-Z Curl
    15-11-9,11-9-8,10-9-8 x 50-40-30


    Farmers Walk
    60-60 seconds x 70-50

    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Ab Coaster
    17-12-10 - Alternating Alternating
    Another great session!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  13. #5533
    happy NoCarbsNoSugar's Avatar
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    ah John ... them ring dips make me jealous
    good work
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  14. #5534
    Registered User JohnButz's Avatar
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    Originally Posted by NoCarbsNoSugar View Post
    ah John ... them ring dips make me jealous
    good work
    Thanks Brother! Doing them every single day, I get into a sort of meditation with them. I often do them as a warm-up, but as the days go on, I'm probably going to be splitting them up with an a.m./p.m. approach.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  15. #5535
    Registered User JohnButz's Avatar
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    1.28.2019



    Woke to another increase in Body weight.

    I’m up about six pounds since Halloween.

    Since New Years Eve 2018, I decided to systematically start with and add exactly one repetition each day to neutral grip ring pull-ups, and also ring dips.

    The first few days were child’s play.

    The proceeding days doable.

    A month from now, I’ll have to strategize.

    Today, was 29 reps of both movements, tomorrow will be 30.

    Today’s session’s and nutrition:

    A.M.

    N.G. Ring Pull-ups BWx5,5,5,5,5,4=29

    Ring Dips BWx10,10,9=29

    Pull-ups BW+45×3,3,3

    Dips BW+75×3,3,3

    Squat 80×5, 100×5, 120×5, 140×5, 160×5

    Bench 70×5, 90×5, 105×5, 125×5, 140×5

    Cleans 105×5

    P.M. (after work.)

    Pull-ups BW+22×8,8,8

    Dips BW+50×8,8,8

    Nutrition: Calories 3,406 Carbs 269 Fat 82 Protein 168
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  16. #5536
    Infinite Goals kconnell's Avatar
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    Tuesday January 29, 2019 - Chest, Triceps & Delts

    Slept 5.5 hours.

    20 minutes aerobics including a 11:50 minute mile on the elliptical.

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    19, 15 x 35

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    18-14-14,14-10-10,12-9-8 x 90-65-45
    Rope Triceps Pushdown
    13-10,12-9,12-8 x 90-75
    — UP 10 on each
    Kneeling Cable Tri Extension
    8, 8, 8 x 45

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    14-11,12-9,12-8 x 30-20
    Cable Upright Row
    16-12,13-10,12-8 x 80-65
    Face Pulls
    16-12,13-10,12-9 x 80-65
    Standing Calf Shrugs
    16, 16, 14 x 90
    --
    Ab Coaster straight, 5 sec rest
    20-17–12

    Hypetextensions
    15,14



    Happy, Happy, Happy
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  17. #5537
    Infinite Goals kconnell's Avatar
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    Originally Posted by JohnButz View Post


    Woke to another increase in Body weight.

    I’m up about six pounds since Halloween.

    Nutrition: Calories 3,406 Carbs 269 Fat 82 Protein 168
    6 pounds is awesome my friend! You mentioned ‘regular’ food. What protein sources and how are they prepared?
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  18. #5538
    Banned grouchyjarhead's Avatar
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    I like that idea John, that sounds awesome. You're looking jacked.
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    Originally Posted by kconnell View Post
    6 pounds is awesome my friend! You mentioned ‘regular’ food. What protein sources and how are they prepared?
    Thanks Keith! You know, it's actually very similar to the meals I had when we started this log about 8 years ago. Baked cod, baked chicken salad, grilled chicken with a BBQ/Hot Sauce mix.

    Originally Posted by grouchyjarhead View Post
    I like that idea John, that sounds awesome. You're looking jacked.
    Thanks Brother!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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    1.29.2019

    BW was 145.5. Down a bit, probably from an insane amount of activity on Monday.

    Training:

    N.G. Ring Pull-ups
    BWx5,5,5,5,5,5=30

    Ring Dips
    BWx10,10,10=30

    Nutrition:
    Calories 3,272 Carbs 210 Fat 120 Protein 145
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  21. #5541
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    Wednesday January 30, 2019 - Legs

    Slept 7 hours. Felt much better

    25 minutes aerobics including a 11:27 mile on elliptical. PR again.


    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    17-12,13-9,10-8 x 160-130
    Nautilus Lying Leg Curl
    13, 11, 9 x 50 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-10,12-9,12-8 x 110-80
    Nautilus Leg Press
    15-11-9,12-9-8,12-9-8 x 150-120-100


    CALVES-Compound Drop Sets
    Nautilus Leg Press Calf
    16-10-8,12-8-6,10-8-6 x 150-120-100
    Seated Calf
    14-9, 10-10, 10-9 x 100-75


    Ab Coaster - Straight, 5 secs rest.
    20-17-12

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    Originally Posted by kconnell View Post
    11:27 mile on elliptical
    what kind of elliptical?
    is this in your home?
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    Originally Posted by kconnell View Post
    Wednesday January 30, 2019 - Legs

    Slept 7 hours. Felt much better

    25 minutes aerobics including a 11:27 mile on elliptical. PR again.


    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    17-12,13-9,10-8 x 160-130
    Nautilus Lying Leg Curl
    13, 11, 9 x 50 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-10,12-9,12-8 x 110-80
    Nautilus Leg Press
    15-11-9,12-9-8,12-9-8 x 150-120-100


    CALVES-Compound Drop Sets
    Nautilus Leg Press Calf
    16-10-8,12-8-6,10-8-6 x 150-120-100
    Seated Calf
    14-9, 10-10, 10-9 x 100-75


    Ab Coaster - Straight, 5 secs rest.
    20-17-12

    Congrats on the PR!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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    1.30.2019

    Woke to a scale weight of 146.

    N.G. Ring Pull-ups
    BWx5,5,5,5,5,6=31

    Ring Dips
    BWx11,10,10=31

    Pull-ups
    BW+25x12,12

    Dips
    BW+60x12,12

    Squat
    80x5,100x5,120x5, 140x5

    Incline Bench
    85x5, 100x5, 120x5, 140x5

    Deads
    140x5, 175x5, 228x4 (switched from over/under, to double overhand grip.)

    Nutrition:
    A piece of peanut butter toast prior to training, then Refeed, grilled chicken/provo sub, Pizza.
    Last edited by JohnButz; 01-31-2019 at 07:16 AM.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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    Originally Posted by NoCarbsNoSugar View Post
    what kind of elliptical?
    is this in your home?
    Hey. Yes. I have a commercial Lifefitness elliptical in the house and my weights and other equipment are in a shed. I acquired the elliptical and a few other pieces at government auctions. Each need some TLC restoration but I’ve been good at doing that.
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    Thursday January 31, 2019 - Back and Biceps

    5.5 hours sleep.

    30 minutes aerobics including 11:30 mile on elliptical.

    Rotator Cuff Exercises -

    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    14-10-10,11-8-8,9-7-7 x 125-100-80
    T-Bar Rows
    10-10,8-8,8-8 x 80-55
    Negative Chins
    5, 5, 4 — SKIPPED


    Stretch Between ~8 seconds each

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    14-10,10-8,8-6 x 35-25
    — UP 5 on each
    Cable E-Z Curl
    16-10-10,11-9-8,10-8-8 x 50-40-30


    Farmers Walk
    60-45 seconds x 75-55 — UP 5 each

    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Ab Coaster
    17-12-10 - Alternating Alternating



    Excellent pump. A lot of increases including up 5 lbs each on DB work.
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    Originally Posted by JohnButz View Post
    Thanks Keith! You know, it's actually very similar to the meals I had when we started this log about 8 years ago. Baked cod, baked chicken salad, grilled chicken with a BBQ/Hot Sauce mix.
    Ok. What I thought. Pretty clean. Any of your famous pizza??
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    Originally Posted by kconnell View Post
    Hey. Yes. I have a commercial Lifefitness elliptical in the house and my weights and other equipment are in a shed. I acquired the elliptical and a few other pieces at government auctions. Each need some TLC restoration but I’ve been good at doing that.
    Sounds good!
    Never been to a government auction, though I do go to estate sales regularly.
    My last estate sale purchase included a hunting bow and two guitars in very good condition.
    Paid $30 for the bow (with 4 arrows) and $115 for the two guitars.
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    Originally Posted by kconnell View Post
    Ok. What I thought. Pretty clean. Any of your famous pizza??
    Just smashed a whole 8 cut extra pepperoni the other night!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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    1.31.2019

    BW=147.5

    Training:

    N.G. Ring Pull-ups
    BWx8 sets of 4=32

    Ring Dips
    BWx4 sets of 8=32

    Pull-ups
    BW+50x4 BW+44x5,5

    Dips
    BW+98x5,5,5







    Nutrition:
    Calories 3,212 Carbs 228 Fat 118 Protein 120
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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