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  1. #31
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    Upper power

    great workout.. did it in an hour too. liking the intensity

    Upper Power
    *bench - 135x8, 155x5, 185x3, 205x2, 215x1, 225x3x5
    pull up* - bwx2x10
    *pendlay row - 135x3, 160x3x5
    dips* - 55ex2x10
    db shoulder press - 55ex3x10
    kroc row - 80x2x10e
    *tricep pushdown (rope) - 100x15, 110x15
    ez bar curl* - +25ex2x15,10
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  2. #32
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    Lower Power

    great workout... high intensity. got a new pair of straps so was able to front squat and deadlift for the first time in 2.5 weeks. squatting has definitely helped these two lifts go up.

    Lower Power
    front squat - 135x5, 155x3, 185x5,4,6 - second work set bar slipped off shoulders. haven't done them in a few weeks so need to get good technique back. these things are a killer!
    deadlift - 225x3, 275x1, 315x5, 325x5, 335x5 - love ramping up to a heavy set of 5.
    reverse lunge - 135x2x8e - did these alternating legs. absolute killer and was breathing so hard at the end.
    leg curl - 140x10, 130x10 - felt like I was cheating too much so lowered the weight.
    ghr - 2x12 - these are the last thing I want to do at the end of workouts.
    smith calf raise - +45ex2x10 - slow reps.. felt good. going to start adding in more calf work because I really want them to grow

    rest day tomorrow
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  3. #33
    Registered User GainsMD's Avatar
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    Chest/Back Hypertrophy

    Chest/Back Hypertrophy
    *incline bench - 135x8, 155x4, 185x4x6
    pull up* - bwx4x10,2x5 - neutral grip
    *incline db bench - 40ex8, 65ex3x10
    barbell row* - 135x3x8
    dips - 50x2x12
    fly - 110x15, 90x15
    db row - 75ex2x12
    face pull - 75x15

    workout was less than an hour. high intensity but less volume, which I'm definitely liking. hard to do high intensity and high volume because it wears you down.
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  4. #34
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    Legs Hypertrophy

    great workout.. high intensity not as much volume as usual.

    Legs Hypertrophy
    Squat - 135x8, 185x5, 205x3, 225x1, 245x1, 255x3x5, 225x2x10 - loving squats. absolute killer!
    rdl - 135x8, 185x3x8
    split squat - 55ex2x12 - these are killers
    leg press - +160ex3x15
    smith machine calf - +45ex15, +70ex2x15
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  5. #35
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    Upper Power

    took sunday off to do some hw so skipped arms/shoulders and did upper power today. hit some great numbers.... PRs on all lifts.

    Upper Power
    bench - 135x8, 155x5, 185x3, 205x1, 215x1, 230x2x5, 230x7 - last set said screw it and did 7. could probably have done 1 more w/o help.
    pull up - bwx2x10 - wide-grip. going to start adding weight to these.
    pendlay row - 135x3, 165x3x5
    dips - 60ex2x10 - easy
    db shoulder press - 35x5, 60x8,10,9 - good weight for me to work on the next few weeks
    kroc row - 90x2x10e - love the pump in the lats from these.
    deadstop skullcrusher - +35ex2x10,8
    sa db preacher curl - 30x2x10e

    debating whether to take a rest day before lower power. will decide based on how I feel tomorrow
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  6. #36
    Registered User GainsMD's Avatar
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    Lower Power
    front squat - 1135x8, 155x3, 185x8,5,7 - horrible form on these higher reps.
    Deadlift - 225x3, 275x1, 315x5, 335x3, 345x5 - loving these.
    reverse lunge - 155x6e, 185x6e - love these
    leg curl - 135x2x8
    ghr - 2x8
    smith machine calf - 185x10
    leg press calf machine - +45ex2x10
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  7. #37
    Registered User GainsMD's Avatar
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    Chest/Back Hypertrophy

    good, high intensity workout. took an hour

    Chest/Back Hypertrophy
    Incline bench - 135x8, 155x4, 185x3x8 - getting real strong on these.
    pull ups - bwx10,10,10,8,5,7 - first three sets pronated. last three sets neutral. seeing improvements on these, can't wait to hit 4 sets of 10 pronated
    incline db bench - 65ex3x10
    barbell row - 135x3x8 - these are so hard to do after doing pull ups! overhand grip
    dips - 55ex2x10 - sets were meh. used two weight racks rather than the normal assisted dip machine to do these. going back to the latter next week
    fly - 110x2x15
    face pull - 75x2x15
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  8. #38
    Registered User GainsMD's Avatar
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    Upper Power

    Haven't lifted in more than a week. midterm week was a killer, but now I'm back home and lifted at high school gym. boy was I rusty

    Upper Power
    bench - 135x8, 155x5, 185x3, 205x1, 215x1, 225x3x5
    wide grip pull up - bwx2x10
    pendlay row - 135x5, 165x3x5
    dips - 2 chains (50 lb)x2x10
    db shoulder press - 55x3x10,8,7
    db row - 85ex2x10
    tricep pushdown - 100x10, 120x2x10
    ez bar curl - +25x3x10
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  9. #39
    Registered User GainsMD's Avatar
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    Lower Power

    surprised I hit the numbers I hit since I haven't hit lower in awhile... felt awesome. did abs for first time in forever

    Lower Power
    Front squat - 135x3, 155x3, 185x3x5 - think I figured out why these had been difficult before. was holding straps too close to the bar. when my hands are further away it prevents my elbows from lowering.
    deadlift - 225x3, 275x2, 315x3, 335x3, 345x5
    reverse lunge - 185x2x6e - these killed!
    leg curl - 125x8, 135x8
    seated calf raise - +45ex2x10
    standing calf raise - +100x2x10
    weighted ab machine - 80x15, 90x3x15
    leg raise on roman chair - 4x15
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  10. #40
    Registered User GainsMD's Avatar
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    Upper Power

    back at school... felt good to be back in the gym

    Upper Power
    bench - 135x8, 185x5, 205x3, 215x1, 225x3x5
    pull up - bwx2x10
    pendlay row - 165x3x5
    dips - +50x2x10
    db shoulder press - 50x3x10
    kroc row - 85x2x10e
    tricep pushdown - 110x2x15
    ez bar curl - +25ex15
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  11. #41
    Registered User GainsMD's Avatar
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    Upper power

    I promise I will be getting back in the gym consistent now. Need to get those gains back. Been going out a lil too much but realize I prefer to live a healthy lifestyle

    Upper power
    Bench - 135x8, 155x5, 185x3, 205x1, 225x3x5,5,3
    Pull up - bwx2x10
    Pendlay - 135x5, 155x3, 165x3x5
    Dip - 50x2x10
    Shoulder press 50x3x10
    Kroc row - 85x2x10
    Ez bar curl - 25ex3x10
    Skulls - 25x3x10
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  12. #42
    Registered User GainsMD's Avatar
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    Lower Power

    felt great to hit the lower again...

    Lower Power
    front squat - 135x5, 155x3, 185x3x5 - adding weight to these next weeks. mastered the technique and kept elbows up
    deadlifts - 135x5, 185x3, 225x3, 275x2, 315x3, 325x3, 335x5 - surprised I hit these after not doing deads for awhile. oh well not complaining
    reverse lunge - 185x2x6e - going to go for 10 reps on each legs for these next week.
    leg curl - 130x2x10 - strong form
    ghr - bwx2x10
    leg press calf - +45ex3x15
    donkey calf - +25x2x10

    upset smith machine broke so I can't use those for calves. rest day tomorrow, but going to go for a run and do some abs
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  13. #43
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    Chest/Back Hypertrophy

    great chest/back session.. did my best to put the ego aside

    Chest/back hypertrophy
    *incline bench - 135x8, 155x4, 175x8,8,6,4 - emphasized the eccentric. i could probably bang out reps of 185 but don't want to injure myself going to heavy and with poor form. going to stick with this weight next week.
    pull ups* - bwx4x10,10,10,10 - pronated. superset these with incline bench. last few reps of last two sets were iffy but still got a great back pump.
    *incline db bench - 50ex10, 60ex4x10 - triceps were limiting factor in these. I want to figure out a way to emphasize more chest
    barbell row* - 135x4x8 - superset with some pronated rows. a little body english, but I think 135 is a good work weight with these.
    *gironda dips - bwx3x12 - did these for first time. love them better than assisted dip machine, especially for chest. may do these towards ends of workout after flyes
    kroc row* - 85ex3x12 - no nonsense, heavy weight higher reps. worked off a rack for these
    *cable fly - 90x15, 70x2x15 - lowered weight because arms were becoming limiting factor. emphasized contraction on last two sets
    overhead db shrug* - 15ex3x15 - first 10 reps held top for 2-3 seconds. last 5 done quick. these are killer, but still trying to figure out if I will get better shrug development from heavy shrugs
    *lat pulldown - 105x12, 155 + 85x12 - boy was I week on these by the end
    seated cable row* - 135x12, 135x6 + 120x6

    a lot of volume in these, but less intensity than the upper days. was a great workout, lower hypertrophy tomorrow for my birthday!
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  14. #44
    Registered User GainsMD's Avatar
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    Lower hypertrophy

    great workout.. felt good to hit legs with more volume for first time in weeks

    Lower hypertrophy
    Squat - 135x8, 185x5, 205x3, 225x5, 235x5, 245x5, 225x2x10
    rdl - 135x4x8
    split squat - 45ex3x12e
    leg curl - 120x3x10
    leg press calf - +45e and +50 on top 5x15
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  15. #45
    Registered User GainsMD's Avatar
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    Upper power

    decent workout. think I am going to switch to ogus phat that has less exercises but more volume per exercise.

    Upper Power
    Bench - 135x8, 185x5, 205x2, 225x3x5
    pull up - +10x2x10
    pendlay row - 135x4, 165x3x5
    dips - 55ex3x10 - I don't like these on the assisted machine. loading with a db between legs makes the movement awkward. I think i'll switch to dips gironda style and keep them on chest day, or do them as a finisher on arms day.
    db shoulder press - 55ex10,8,8
    kroc row - 90ex2x10e
    rope pushdown - 102.5x2x15
    rope hammer curl - 70x2x15
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  16. #46
    Registered User GainsMD's Avatar
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    Lower power

    Lower Power
    squat- 135x8, 185x5, 205x3, 225x1, 245x3x5
    deadlift - 335x5

    quick session had an errand to run. going to start doing heavy squats and deadlifts (1x5) on my lower power days
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  17. #47
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    Upper power

    if there ever was a hell week in school that was it. didn't sleep much/at all many nights last week. was in gym for first time in I believe two weeks today... started with light weights. going to lower volume of my phat routine so I don't get so exhausted

    Upper Power
    bench press - 135x8, 155x5, 185x4, 205x3x5
    pull up - +10x3x6
    military press - 95x2x10
    pendlay row - 135x2x10
    gironda dips - bwx3x10
    db row - 70ex2x10e
    decline skulls - +25ex3x10
    ez bar curl - +25ex3x10
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  18. #48
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    Upper Power

    haven't lifted in weeks... finals were a killer, then had senior week after that. oh well, now home for the summer and have 2 gap years to get yoked. started off with light weights to get body into the groove again

    Upper Power
    Bench press - 135x8, 155x5, 185x3, 205x2x5, 185x8,6, 155x6, 135x7
    Pull up - +10x2x5, +5x2x6,6, bwx2x5,2
    Dips - +25x2x10
    pendlay row - 135ex2x8,6
    ohp - 75x3x10
    kroc row - 65ex2x15e
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  19. #49
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    Lower Power

    good workout, especially since it was the first time I hit legs in awhile. been playing a lot of indoor soccer

    Lower Power
    front squat - 135x5, 155x3, 175x3x5 - good form for these. was surprised that I had good flexibility
    deadlift - 135x5, 185x3, 225x2, 275x1, 315x5 - so rusty on these. was struggling with 315!
    reverse bb lunges - 135x2x10e - these are a pain in the @$$ - literally. thinking about bringing these down to 5 reps because high reps causes my form to break down
    seated leg curl - 100x10, 115x10
    leg press calf - +45ex2x10 - slow cadence
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  20. #50
    Registered User GainsMD's Avatar
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    Chest/Back Hypertrophy

    decent workout... was pretty intense. volume was less then I had originally planned because it was exhausting. starting to think too many sets is hurting more than helping. I am also considering swapping chest/back to chest/tri and back/biceps.

    Chest/Back Hypertrophy
    incline bench - 135x5, 155x4x8,8,6,6 - 2 pegs up
    pull up - 8, 8, 8, 6 - alternated pronated and neutral grip
    incline db bench - 50ex3x12,10,12 - 1 peg up
    barbell row - 95x3x12
    low-to-high cable fly - 14ex3x15
    pulldown - 105x12, 90x2x12
    face pull - 34x2x20
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  21. #51
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    Lower Hypertrophy

    good, quick workout

    Lower Hypertrophy
    squat - 135x6, 185x4x8
    rdl - 135x3x8 - balls of feet were elevated but still struggled with hip hinge. probably because I haven't done them for so long. might switch to sldl
    split squat - 35ex3x12e - killer
    leg curl - 100x3x12 - squeezed as the peak of each rep
    leg press calf raise - +50ex3x15 - good, slow tempo
    leg press - +95ex15, +140ex2x15 - gonig to emphasize a longer eccentric next week
    smith machine seated calf raise - +25ex15, +50ex2x15 - need pad because these kill knees
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  22. #52
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    Shoulders/Arms Hypertrophy

    did shoulders/arms hypertrophy yesterday. got to gym late so only had 40 minutes to do the workout. trisets were a killer

    Shoulders/arms hypertrophy
    ohp - 75x6, 95x4x8 - good weight to stick with next week. last few reps of last set were iffy
    cgbp pin press - 135x3x10 - these were way harder than expected... funny to think I was easily repping 185 w/ full rom. i'm thinking that either i'm weak right now or pin press is harder.
    ez bar curl - 25ex2x10, 15ex1x10 - lowered weight on last set to ensure I was working the muscle and not the weight.
    lateral raise - 10ex3x12 - these are a killer after doing the previous two exercises.
    deadstop skullcrusher - feeling a tinge in my tricep the last two times i've done these. I hope it's not a pre-tear. going to stay away from these for a few weeks
    incline db curl - 20ex2x12e
    reverse fly - 20ex2x15
    tricep rope pushdown - 42.5x15
    cable hammer curl - 3 sets
    face pull - 34ex15
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  23. #53
    Registered User GainsMD's Avatar
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    Upper Power

    boy were my joints rusty... need to start warming up properly. got to gym late so did everything FAST. was finished in around 50 minutes. going to switch PHAT around or move to 5/3/1 next week. going to look at a few schedules.

    Upper Power
    bench - 135x6, 185x3, 205x3x5 - first set was a struggle because I did not adequately warm up. need to press more frequently because my form on these is crap right now. can't believe I was easily repping 225's before!
    pull up - bwx10,8
    pendlay row - 135x3x5
    dips - +25x2x10
    ohp - 95x3x10
    kroc row - 75ex2x10e
    ez bar curl - 25ex2x10,8 - leaned against wall. made it way harder to cheat on these.
    tricep pushdown - 42.5x15, 47.5x15
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  24. #54
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    Lower Power

    not my best workout. form wasn't as tight as I would like, which is expected since I haven't been lifting too consistently

    Lower Power
    Front squat - 135x5, 155x3, 185x2x5, 175x5 - horrible form on those 185 sets. I think my upper back is just weak because my elbows kept dropping and the bar kept slipping. lowered the weight
    deadlift - 135x3, 185x2, 225x2, 275x1, 315x5 - ramped up to these fast because I was short on time.
    reverse lunge - 155x2x8e
    leg curl - 120x2x10
    leg press calf - +45ex10, +70ex10
    ghetto ghr - 2x10
    seated calf raise - +50ex15, +55ex15
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  25. #55
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    Chest/Back Hypertrophy

    Chest/Back Hypertrophy
    Incline bench - 135x5, 155x3x10,10,5 - 45 degree angle
    neutral grip pull up - bwx12, 7, 5
    incline db bench - 50ex12, 55ex2x12,8 - 30 degree angle
    row - 95x3x12
    cable fly - 3x15
    kroc row - 75ex15e
    face pull - 1x15
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  26. #56
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    Lower Hypertrophy

    good workout. standard warm up with a few sets of leg curls and leg extensions. used to foam roll and do agile 8 but when I don't have the time I feel that the aforementioned adequately warms me up

    Lower Hypertrophy
    squat - 135x8, 185x4x10 - good technique, nice loose and warm hits. tried to keep the rest to 2.5 minutes
    rdl - 135x3x10 - it is funny how these are such a great hamstring builder even though my mmc isn't too great with them. going to drop reps to 8 and increase weight, or switch to sldl
    split squat - 40ex3x12e - killers. may swap these with lunges and move split squats to lower power.
    leg press calf raise - +90ex3x15
    leg curl - 105x3x12 - hard squeeze at peak of each rep. love these.
    leg extension - 105x3x12 - superset these with leg curls. legs were shaking. these are a good switch up to leg presses.
    seated calf raise - +70ex3x15

    away for the weekend so I'm going to do upper power monday. probably a good idea to avoid arms anyways since I have had some discomfort from too much gripping and pressing. possibly golfer's elbow
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  27. #57
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    Upper Power - The Return

    Haven't lifted in over 2 months. Was studying full time for the MCAT and prioritized that over lifting. One thing led to another and missing a day turned into missing a week, a month, and a few months. No excuses, but I'm happy to be back now. Boy am I week though... which is obviously expected. Woke up at 5 am and couldn't fall back asleep so went for a 2 mile run. Had to split the miles up I was so winded. That's what I get for sitting in a chair the last few months. Crazy to think I used to be one of the fittest athletes on my collegiate soccer team which is known for being one of the fittest teams in the league. If I was thrown into preseason I would die within a few minutes.

    Haven't taken creatine or beta alanine for a few months so I decided to start my lifts low. I'm in no rush to progress so I am going to take my time and go nice and slow. Trying to figure out if I am going to stick with Phat or do another routine. As of now -- phat.

    Upper Power
    Bench press - 135x5, 155x3, 185x3x5,5,3 - was surprised I was hitting 185 on this. bw dropped from 165+ to about 150 after not eating or working out the last few months. Poor form as is expected. After all, I didn't use my stabilizers for 2+ months.
    pull up - 2x10, 5 - nothing to say really. joints were aching on these
    pendlay row - 90x5, 110x2x5
    dips - bwx2x10 - easy enough
    ohp - 65x6, 85x8, 85x5
    kroc row - 60x2x10e
    ez bar curl - +15ex2x10
    tricep pushdown - 40x2x15,10 - weird machine at this new gym i'm using
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  28. #58
    Registered User GainsMD's Avatar
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    Upper Power

    Finally back to the gym.. promise to make this consistent. Needed to rediscover the motivation that made me lift for soccer the last 8 years. No excuses.

    Upper Power
    prehab
    Bench Press - 135x6, 155x3, 175x1, 185x3x5 - rusty as expected. barbells at my new gym are different than the ones I've used in the past. I've got to find my favorite grip again.
    Pendlay row - 95x3, 135x3x5 - to protect the gym's floors I've got to put them on these thin pad things. Made the movement different than I'm used to. Will get used to it eventually. May actually switch to barbell rows since they are easier to progress on.
    Dips - +25x10,6 - narrow grips triceps variation. haven't felt my triceps get hit this deep for awhile!
    Pull ups - bwx10,5 - first set pronated second set neutral. weak as expected. haven't done them in forever and did them after pendlay rows rather than supersetting with bench as I normally do.
    Db shoulder press - 40ex8, 35x2x5 - shoulders were fried by this point from the bench and dips. did extensive prehab as well which didn't help. oh well the weight doesn't matter as long as I am properly working the muscle.
    ez bar curl
    - +10ex3x10 - form > weight.
    tricep rope pushdown - 42.5ex3x10,10,6 - chose not to go to failure on last set.

    overall a decent workout. normally I'll superset the exercises but I'm going to make this a true strength day and do exercise one at a time. lower power tomorrow!
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    Lower Power

    good workout... boy my legs are sore already. had a great and thorough warmup that definitely made doing lower body for the first time in weeks feel good

    Lower Power
    prehab
    Front squat - 135x3x8 - boy these had me breathing hard. a real total body exercise.
    Deadlift - 135x5, 185x3, 225x1, 275x5, 295x5, 315x5 - last set was iffy on the form but felt good to deadlift again. I think I'm preferring the ramping 3x5 rather than straight sets... they take a lot less out of you.
    reverse lunge - 135x2x8e - felt these deep in the glutes. a killer!
    ghr - bwx2x10 - my new gym has a ghr machine which is pretty nice. can't tell if I like it yet
    standing calf machine - +45ex3x10 - was rushed for time so did these sets relatively quick. next week I'll slower the cadence and also add seated calf raises which I didn't do today because I am hoping to play soccer tomorrow.
    lying leg curl - 80x2x10,6 - struggle at the end. I'm not sure if I like the machine either, but I may just not have set it up right. also first time doing these before ghr. going to switch it up next week.
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    Chest/Back Hypertrophy

    decent workout... body still not used to this volume. however, that should change with time!

    Chest/Back Hypertrophy
    prehab
    incline barbell bench - 135x3x8 - good, solid reps. next week I'll stay with the same weight just to let me tissue and tendons get used to the movement, then I will move up.
    incline db bench - 50ex2x6, 45ex9,6 - triceps were definitely the limiting factor in these... considering doing these before incline barbell bench.
    pec fly machine - 70x12, 65x2x12 - don't like this machine as much as the one at my school gym. there is another fly machine in the gym I will try next week
    gironda dips - bwx2x10 - might do these before flies next week.
    pull up - bwx10,8,5,3,4,5,3,3 - 41 reps total. will slowly increase this to 50. supersetted these throughout chest workout. first set was pronated grip the rest were neutral grip
    kroc row - 60ex3x12,10,8 - definitely improving my grip. always feel like I am going to throw up towards the last few reps of the last few sets on this exercise...
    barbell row - 75x2x10 - usually do these before krocs but decided to do them after. did these strict, no english.
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