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  1. #1
    Registered User RUnnersHigh77's Avatar
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    Location: Indiana, United States
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    RUnnersHigh77's Lifting Log

    Background:
    -19 years old
    -Ran cross country/track for 6 years
    -Transitioning to weightlifting and hypertrophy training.
    -2nd half Freshmen year of college started training in weights
    -Summer 2014 less focused on gaining more maintenance
    -ME major
    -Starting seriously now

    Current:
    -I'm about 5'9" and weigh 150 lbs.
    -Deadlift:rep 265
    -Squat:rep 205
    -Bench:rep 165
    -OHP:rep 85
    -Row:rep 145
    -Clean:rep 115

    Purpose:
    This Thread is mainly to keep me accountable and stay dialed in on my nutrition and workout program.
    And track my progress as the year continues.
    It will also help me get my post count up so i can start using pictures and links.

    I'll be listing summaries of how each day went describing
    -workout
    -sleep
    -food consumption
    -Other

    Current Goal: Bulk up to 160 lbs> and build a stronger foundation

    Plan:
    total calories 2450/day
    supplementing BCAAs and Creatine
    using the B.U.F.F Dudes 12 week program with modifications (Week 4-6) Starting
    Start getting more Noob Gains

    Be able to rep the following weight:
    -Deadlift:rep 340
    -Squat:rep 230
    -Bench:rep 185
    -OHP:rep 120
    -Row:rep 165
    -Clean:rep 135
    Last edited by RUnnersHigh77; 10-17-2014 at 04:29 PM.
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  2. #2
    Registered User RUnnersHigh77's Avatar
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    Thursday Triceps & Biceps

    Barbell Skull Crusher 4 sets 15,12,10,8 reps

    Barbell Curls 4 sets 15,12,10,8 reps

    Rope Extensions 4 sets 12 reps

    Dumbbell Bi-Lateral Hammer Curls 4 sets 12 reps

    Triceps Dips (lockout) 4 sets 15 reps

    Concentration Curls 4 sets 10 reps

    Just started training again after taking 4 days off looking to have a rest day on Monday and resume the program Tuesday on Chest and Back.
    Nutrition was solid.
    Sleep was less than 7 hours still feel rested.
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  3. #3
    Registered User RUnnersHigh77's Avatar
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    Friday Legs & Calves

    Leg Press 5 sets 20,12,10,8,6

    Squats 4 sets 12 reps

    Front Squats 4 sets 12,8,8,4 reps

    Romanian Dead Lift 4 sets 12 reps

    Donkey Calf Raises 4 sets 15 reps

    My clavicle was sensitive during the front squats but I'll get used to it. Sleep was optimal so I felt good.
    Workout went better as I progressed and I found out I had more energy at the end.
    Nutrition is solid today. Looking forward chest and back tomorrow hopefully My legs are recovered enough to do high rep deadlifts.
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  4. #4
    Registered User RUnnersHigh77's Avatar
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    Tuesday Chest & Back

    Dead Lift 5 sets 15,12,10,8,6 reps

    Incline Barbell Press 4 sets 15,12,10,8 reps

    Pull Ups 4 sets 15 reps

    Barbell Bench Press 4 sets 12,10,8,8 reps

    Straight Arm Pull Down 4 sets 12 reps

    Cable Cross Over 4 sets 12 reps

    T-Bar Row 4 sets 12,10,8,8 reps

    Incline Dumbbell Fly w/ Close Press 4 sets 10 reps (each)

    This workout was long and arduous but i got through it. Not feeling bad but not feeling great. Sleep was optimal. Stress from homework is getting to me hopefully things work out tomorrow.
    I ate very clean today.
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  5. #5
    Registered User RUnnersHigh77's Avatar
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    Wednesday Shoulders & Trapezius

    Went to an Olympic Lifting Clinic so that took up two hours of learning how to properly
    perform the clean and jerk and snatch.

    It was worth it though because
    1. It was free
    2. I learned some weaknesses in my form
    3. Learned to overhead squat the most vulnerable position for weak muscles. (And was successful in performing one!)

    Bradford Press (warm up) 2 sets 20 reps

    Standing Arnold Press 1 sets 12

    Face Pulls (rope) 3 sets 8 reps

    Barbell Front Raise 1 sets 12 reps

    Dumbbell Shrugs 5 sets 12 reps

    Overall good day. I feel like learning the fundamentals of Olympic lifting will prove a valuable skill later in my fitness career. It also helps with other lifts like the deadlift and squat. If you can snatch you bet you can squat. And if you can jerk you can improve your OHP. Motivation was high and my nutrition was good. Looking to take a rest day tomorrow as I have an exam.
    Sleep will be a priority.
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  6. #6
    Registered User RUnnersHigh77's Avatar
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    Off day
    did 50 push-ups
    sleep was optimal. Nutrition for lunch was questionable not as clean as id like.
    Prepared to hit the gym hard tomorrow.
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  7. #7
    Registered User RUnnersHigh77's Avatar
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    Tuesday Chest & Back

    Dead Lift 5 sets 15,12,10,8,6 reps

    Incline Barbell Press 4 sets 15,12,10,8 reps

    Pull Ups 4 sets 15 reps

    Barbell Bench Press 4 sets 12,10,8,8 reps

    Straight Arm Pull Down 4 sets 12 reps

    Cable Cross Over 4 sets 12 reps

    T-Bar Row 4 sets 12,10,8,8 reps

    Incline Dumbbell Fly w/ Close Press 4 sets 10 reps (each)

    Felt good as expected from the day of rest. I forgot to mention I have been taking creatine for the alst few days. Sleep was less then last night so I aim to catch up tomorrow. So far I have been making progress I can tell I am getting bigger but I need to stay consistent with my diet in order to see optimal results. I have been gaining a little more fat than I'd like so I am decreasing the surplus to my min 2300 cal.
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  8. #8
    Registered User RUnnersHigh77's Avatar
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    Wednesday Shoulders & Trapezius

    Bradford Press (warm up) 2 sets 20 reps

    Standing Arnold Press 4 sets 12,10,8,8 reps

    Single Cable Lateral Raise (behind back) 4 sets 12 reps

    Face Pulls (rope) 4 sets 12 reps

    Barbell Front Raise 4 sets 10 reps

    Dumbbell Shrugs 5 sets 12 reps

    Abs

    planks 2x 2:30 min:sec
    side plank L/R 1:00
    L-pull-ups 3x15

    Workout was easy and quick so I decided to add an ab routine at the end. Planks are underrated because the abs are predominantly an endurance muscle. Sleep was optimal. Nutrition today was good. I'm still loading creatine 5g a day. I checked the scale and i am now 138 pounds so either I lost water weight or I am not eating enough. I am resuming my surplus at 2500 calories. Motivation is high I know it will carry me through the last 2 workout days. Come the weekend I plan on going camping so that should be fun! Rest weekend ftwlol.
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  9. #9
    Registered User RUnnersHigh77's Avatar
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    Thursday Triceps & Biceps

    Barbell Skull Crusher 4 sets 15,12,10,8 reps

    Barbell Curls 4 sets 15,12,10,8 reps

    Rope Extensions 4 sets 12 reps

    Dumbbell Bi-Lateral Hammer Curls 4 sets 12 reps

    Triceps Dips (lockout) 4 sets 15 reps

    Concentration Curls 4 sets 10 reps

    Good workout today. Slept less than I wanted too. Focusing on preparing for the weekend. Getting up early to workout tomorrow. Nutrition was good.
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  10. #10
    Registered User RUnnersHigh77's Avatar
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    Friday Legs & Calves

    Leg Press 5 sets 20,12,10,8,6 reps

    Hip Extensions (lifts) 4 sets 12 reps

    Front Squats 4 sets 12,10,8,8 reps

    Single Leg Romanian Dead Lift 4 sets 12 reps

    Donkey Calf Raises 4 sets 15 reps

    Good workout. Nutrition was satisfactory ok sleep. Looking forward to weekend.
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  11. #11
    Registered User RUnnersHigh77's Avatar
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    Monday Legs & Calves

    Squats 5 sets 20,12,10,8,6 reps

    Romanian Dead Lifts 4 sets 12,10,8,8 reps

    Walking Lunges 4 sets 10 steps (each way)

    Legs Extensions 3 sets 12 reps

    Standing Hamstring Curls 3 sets 12 reps

    Seated Calf Raises 5 sets 15 reps

    Easy workout except I dropped a barbell in the gym lol. Sleep was awesome from last night after a long weekend of working and camping. Nutrition was good keeping a high surplus and I am taking creatine after each workout.
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  12. #12
    Registered User RUnnersHigh77's Avatar
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    Wednesday Shoulders & Trapezius

    Bradford Press (warm up) 2 sets 20 reps

    Standing Arnold Press 4 sets 12,10,8,8 reps

    Single Cable Lateral Raise (behind back) 4 sets 12 reps

    Face Pulls (rope) 4 sets 12 reps

    Barbell Front Raise 4 sets 10 reps

    Dumbbell Shrugs 5 sets 12 reps

    Practiced Clean and Jerk

    Good workout. OK Nutrition. Motivation weakening. I had a higher surplus today than normal but more is better than enough sometimes. Sleep was good. I programmed a rest day tomorrow.
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  13. #13
    Registered User RUnnersHigh77's Avatar
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    Tuesday Chest & Back

    Barbell Bench Press 5 sets 8,3,3,1, 6 reps

    Incline Barbell Press 3 sets 12,10,8 reps

    Dead Lift 3 sets 5,3,1 reps PR of 275 lbs

    Incline Barbell Press 4 sets 15,12,10,8 reps

    Pull Ups 4 sets 15 reps

    Military Press 12,8,8 reps

    Good workout. OK Nutrition. Motivation is increasing. Sleep was good.
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  14. #14
    Registered User RUnnersHigh77's Avatar
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    Thursday Triceps & Biceps

    Barbell Skull Crusher 4 sets 15,12,10,8 reps

    Barbell Curls 4 sets 15,12,10,8 reps

    Rope Extensions 4 sets 12 reps

    Dumbbell Bi-Lateral Hammer Curls 4 sets 12 reps

    Triceps Dips (lockout) 4 sets 15 reps

    Concentration Curls 4 sets 10 reps

    Easy workout. Good nutrition today Motivation is good. Sleep was optimal from last night and today is Halloween. I guess that's something.
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  15. #15
    Registered User RUnnersHigh77's Avatar
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    Saturday Legs & Calves

    Leg Press 5 sets 20,12,10,8,6 reps

    Leg Extension 4 sets 12 reps

    Lower Back Extension 4 sets 12 reps

    Front Squats 4 sets 10,8,8,8 reps

    Pistol Squats 4 sets 8 reps

    Donkey Calf Raises 4 sets 15 reps

    I modified the workout today to make it shorter. I also practiced handstand push-ups inspired by crossfit lol. Nutrition so far is good since its only midday. Sleep was optimal. Busy day today.
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  16. #16
    Registered User RUnnersHigh77's Avatar
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    Tuesday Back and Chest

    Pull Ups 4 sets 20 reps

    Incline Barbell Press 4 sets 15,12,10,8 reps

    Bent Over T-Bar Row 4 sets 12,10,8,8 reps

    Flat Dumbbell Press 4 sets 12,10,8,8 reps

    Dumbbell Pull Overs 4 sets 10 reps

    Landmine Press 4 sets 10 reps

    Single Arm Dumbbell Row (Chainsaws) 4 sets 12,10,8,8 reps

    Chest Dips (weighted) 4 sets 12,10,8,8 reps

    Good rest. OK Nutrition. Easy Workout.
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  17. #17
    Registered User RUnnersHigh77's Avatar
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    Wednesday Legs

    Lunges 30 (60 steps)

    Leg Press 20, 15, 12, 10, 8, 6

    Step Ups (weighted) 4 sets 10 reps

    Dumbbell Romanian Deadlifts 4 sets 10 reps

    Single Leg Extensions 3 sets 12 reps

    Lying Leg Curls 3 sets 12 reps

    Standing Calf Raises 5 sets 15,12,10,8,8 reps

    Optimal Rest, Nutrition and Workout was good.
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  18. #18
    Registered User RUnnersHigh77's Avatar
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    Thursday Shoulders and Traps

    Lunges 30 (60 steps)

    OHP 15,12,10,8,6 reps

    Dumbbell Lateral Raise 4 sets 12,10,8,8 reps

    Upright Rows (wide grip) 4 sets 12,10,8,8 reps

    Bent Over Dumbbell Reverse Fly 4 sets 10 reps

    Reverse Upright Row 4 sets 10 reps

    Alternating Dumbbell Front Raise 4 sets 10 reps

    Barbell Shrugs 5 sets 15,12,10,8,8 reps

    Practiced Cleans

    Overall good workout. My motivation was low but I am at the tail end of a series of exams. Nutrition was good today and I got decent sleep. Still taking creatine and tracking calories. I have been slowly gaining weight. I'll stick to this program till its over but Then I'll focus more on increasing strength and power.
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  19. #19
    Registered User RUnnersHigh77's Avatar
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    Friday Back & Biceps

    Dead Lift 5 sets 12,10,8,6,2 reps

    Seated Cable Rows 4 sets 12,10,8,8 reps

    Straight Arm Pull Downs 4 sets 10 reps

    Under Hand Pull Downs 4 sets 10 reps

    Barbell Curls 4 sets 12,10,8,6 reps

    Alternating Dumbbell Hammer Curls 3 sets 10 reps

    Preacher Bench Concentration Curls 3 sets 10 reps
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  20. #20
    Registered User RUnnersHigh77's Avatar
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    Saturday Legs

    Squats 5 sets 10,5,3,1 reps

    Romanian Deadlifts 4 sets 12,10,8,8 reps

    Walking Lunges 4 sets 10 steps each way

    Hack Squats 4 sets 12,10,8,8 reps

    Hip Raises 3x10 L/R

    Leg Raises 3x10

    Jump Rope 5x1:00 min

    2 Mile run

    Felt good today. Sleep was optimal. I am seeing results which is encouraging. Nutrition is good still clean.
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  21. #21
    Registered User RUnnersHigh77's Avatar
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    Monday Chest & Back

    Pull Ups 4 sets 20 reps

    Incline Barbell Press 4 sets 15,12,10,8 reps

    Bent Over T-Bar Row 4 sets 12,10,8,8 reps

    Flat Dumbbell Press 4 sets 12,10,8,8 reps

    Dumbbell Pull Overs 4 sets 10 reps

    Landmine Press 4 sets 10 reps

    Single Arm Dumbbell Row (Chainsaws) 4 sets 12,10,8,8 reps

    Chest Dips (weighted) 4 sets 12,10,8,8 reps

    Good workout. Nutrition OK. Sleep optimal.
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  22. #22
    www.BuffMother.com BuffMother's Avatar
    Join Date: Apr 2006
    Location: Bentonville, Arkansas, United States
    Age: 44
    Posts: 843
    Rep Power: 2578
    BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000)
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    Why aren't you listing your weights?
    Your BuffMother, Michelle Berger
    Owner http://www.BuffMother.com

    Current journal http://forum.bodybuilding.com/showthread.php?t=169126173&page=1
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  23. #23
    Registered User RUnnersHigh77's Avatar
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    I go by feel in the gym but it makes sense to track the weight progression. I don't have a lot of time and these posts are more an after thought after i get back from the gym but I think remembering the weights can help me in the long run.

    I'll start tracking weights soon.
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  24. #24
    Registered User RUnnersHigh77's Avatar
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    Thursday Shoulders & Trapezius

    Overhead Press 5 sets 15,12,10,8,6 reps (45, 65, 65, 75, 85) lbs

    Dumbbell Lateral Raise 4 sets 12,10,8,8 reps (12.5 all sets) lbs

    Upright Rows (wide grip) 4 sets 12,10,8,8 reps (30, 40, 50, 50) lbs

    Bent Over Dumbbell Reverse Fly 4 sets 10 reps (15 all sets) lbs

    Reverse Upright Row 4 sets 10 reps (40 all sets) lbs

    Alternating Dumbbell Front Raise 4 sets 10 reps (15 all sets) lbs

    Barbell Shrugs 5 sets 15,12,10,8,8 reps (100, 110, 135, 155, 155) lbs

    Good workout nutrition and sleep today.
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  25. #25
    www.BuffMother.com BuffMother's Avatar
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    BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000) BuffMother is just really nice. (+1000)
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    Originally Posted by RUnnersHigh77 View Post
    Thursday Shoulders & Trapezius

    Overhead Press 5 sets 15,12,10,8,6 reps (45, 65, 65, 75, 85) lbs

    Dumbbell Lateral Raise 4 sets 12,10,8,8 reps (12.5 all sets) lbs

    Upright Rows (wide grip) 4 sets 12,10,8,8 reps (30, 40, 50, 50) lbs

    Bent Over Dumbbell Reverse Fly 4 sets 10 reps (15 all sets) lbs

    Reverse Upright Row 4 sets 10 reps (40 all sets) lbs

    Alternating Dumbbell Front Raise 4 sets 10 reps (15 all sets) lbs

    Barbell Shrugs 5 sets 15,12,10,8,8 reps (100, 110, 135, 155, 155) lbs

    Good workout nutrition and sleep today.
    I agree a good solid workout! Thanks for posting your weights, you certainly will see your numbers go up! Curious are you doing any running now too? Also, don't be afraid to lower your reps , I'd love to see you TRY the next heavier weight and fail at 4-5 reps vs. just keeping your weight at what you know you can do
    Your BuffMother, Michelle Berger
    Owner http://www.BuffMother.com

    Current journal http://forum.bodybuilding.com/showthread.php?t=169126173&page=1
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  26. #26
    Registered User RUnnersHigh77's Avatar
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    Tuesday Back & Biceps

    Dead Lift 5 sets 12,10,8,6,2 reps (135, 155, 175, 195, 205) lbs

    Seated Cable Rows 4 sets 12,10,8,8 reps (42.5, 60, 65, 65) lbs

    Under Hand Pull Downs 4 sets 10 reps (50 lbs all sets)

    Barbell Curls 4 sets 12,10,8,6 reps (50, 50, 50, 60) lbs

    Alternating Dumbbell Hammer Curls 2 sets 12 reps (30 lbs all sets)

    Preacher Bench Concentration Curls 3 sets 10 reps (50 lbs all sets)

    Workout was easy after a few days off from exams and studying. Good sleep and nutrition. Yeah, I'll be modifying my program next week because I won't have access to a gym during Thanksgiving break so I may run to keep active.

    However, I do run to and from the gym which is about a quarter mile each way lol. I have a background of distance running and but I have had many injuries. I think resistance training is more sustainable than running long distances over a long period of time. I'm still fairly new at bodybuilding and I'd like to finish this program before I reconsider my fitness goals.
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  27. #27
    Registered User RUnnersHigh77's Avatar
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    Wednesday Chest & Triceps

    Dumbbell Fly to Close Press 4 sets 10 reps (30) lbs

    Flat Barbell Press 4 sets 12,10,8,8 reps (95, 115, 135, 135) lbs

    Underhand Cable Fly 4 sets 12 reps (20s on the cable machine flye i don't know what kind of machine)

    Decline Dumbbell Press 4 sets 12,10,8,8 reps (25, 30 ,40, 40) lbs

    EZ-bar Skull Crusher 4 sets 12,10,8,6 reps (50 all sets)

    Tricep Extensions 3 sets 10 reps (70, 90,110)

    Cross Bench Dips (weighted) 3 sets 10 reps (45 I'm using pounds for all sets if someone wants kilograms then 2.2 pounds is about 1 kg for reference)

    Good solid workout. OK nutrition. Good sleep. Looking to focus more on my calorie intake and track macros more carefully in the next few days.
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  28. #28
    Registered User RUnnersHigh77's Avatar
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    Thursday Arms

    Superset: 4 sets 10 reps
    EZ Bar Skullcrusher (60)
    EZ Bar Close Press (60)

    Barbell Curls (5 wide/ mid/ close) 4 sets 15 reps (40)

    Superset: 4 sets 10 reps
    Pronated Tricep Extension (90, 90, 80, 80)
    Supinated Tricep Extension (80, 80, 80, 80)
    Tricep Rope Extension (70, 70, 70, 70)

    db Hammer Curls 4 sets 10 reps (25)

    Concentration Curls 3 sets 12 reps (20)

    Tricep Dips 4 sets 10 reps (bodyweight)

    Good workout, Nutrition, and sleep. Hey I hit 50 posts!
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  29. #29
    Registered User RUnnersHigh77's Avatar
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    Friday Legs and Calves

    Leg Press 5 sets 20,12,10,8,6 reps (4, 4, 4, 6, 8) 45 lb plates

    Step Ups (weighted) 4 sets 10 reps (40)

    Dumbbell Romanian Deadlifts 4 sets 10 reps (45)

    Leg Extensions 3 sets 12 reps (90, 90, 120)

    Lying Leg Curls 3 sets 12 reps (60)

    Standing Dumbell Calf Raises 5 sets 15,12,10,8,8 reps (50, 60, 70, 70, 70, 70)

    Cleans up to 115 lbs for 3 reps

    Good Workout, Sleep and Nutrition today.
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  30. #30
    Registered User RUnnersHigh77's Avatar
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    Monday Whatever

    Olympic Lifts

    Clean up to 115 lbs for 3 reps

    Snatch up to 85 lbs for 3 reps

    Push ups 50 reps

    Pull-ups 30 reps

    Ring Dips 15 reps

    Wall Ball 25 reps (16 lbs)

    2 mile run 7 min. pace

    Good workout, sleep and nutrition. Didn't feel like doing a split today and I decided to run some mileage and do miscellaneous lifting. I plan to run 4 miles tomorrow and see how I feel. 2 miles felt easy hopefully I can do 4 miles without walking. Muscle memory is what is got me through it. I just need to build up some muscle memory in my upper body now.
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