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  1. #121
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    good workout

    upper power
    bench - barx15, 135x10, 155x6, 175x3, 195x2x6, 185x5 - accidentally went up to 195 when I should have been at 190. they were difficult, I had terrible form. thinking about switching to incline bench on power days and normal bench for high reps westside style on hypertrophy days. I don't know if it's the bar or what, but these aren't going well at all
    pendlay row - 135x6, 140x3x6 - stupidly decided to jump right to 135. form on 140s was meh
    pull up - +10x2x8x5 - can be proud of these... great form
    dips - +22.5x2x10,6
    lateral raise 10x15
    kroc row - 65x1x10e
    decline skullcrusher - 50x15
    cable hammer curl - 60x15
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  2. #122
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    Upper power

    Good workout, great warmup. Didn't feel rushed because I got to the gym two hours before it closed. Hopefully I can make that a habit...

    Bench - barx15, 135x10, 155x6, 175x3, 190x3x5 - pretty comfortable steps. Grip was a thumb length out, which is what I'm comfortable and explosive with when going heavy
    Pendlay row - 95x8, 115x6, 135x2, 140x3x5 - increase weight next week. Warm up sets make these feel so much better
    Dips - bwx5, 25x2x10 - increase weight next week
    Pull up - +10x2x8,6 - slowly improving with these, going to keep the same weight
    Ohp - 65x3x10 - may switch to lateral raises from now on, feel like I'm hitting shoulders too hard with bench and dips
    Kroc row - 65x2x10
    Decline skullcrusher - 55x2x12,8
    Perfect ez bar curl - 50x12,10
    Face pull - 45x15
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  3. #123
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    upper power

    bench - barx15, 135x10, 155x6, 175x3, 195x3x5 - good reps.. stick with weight or increase weight on last 1-2 sets. need to incorporate another benching day into my routine so I can work on explosiveness, will probably add that to upper hypertrophy
    pendlay row - 95x8, 115x6, 135x2, 145x3x5 - good reps, increase weight on last 1-2 sets next week. warm up is vital
    dips - +30x2x8 - same weight next week
    pull up - +10x2x8,6 - last rep of each set was a struggle, try again next week with longer reps between each and with more explosiveness
    lateral raise - 10x3x15
    kroc row - 65x2x10 - back was fried so these did not have the best form. thinking of going back to 1xAMRAP on my upper power day
    decline skullcrusher - 55x2x12,8 - love these
    ez bar curl - 50x2x12,8
    face pull - 50x15

    also forgot to record lower power workout last week... will write out to the best of my memory
    front squat - 145x3x5
    deadlift - 185x5, 235x3, 285x3, 320x5 - nice strong reps, increase weight next week
    reverse lunge - 135x2x8e
    ghetto ghr - 2xAMRAP
    standing calf raise 80 then 100 pounds
    seated calf raise - 45x2 sets
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  4. #124
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    lower power

    good workout yesterday... didn't warmup with leg curls or extensions as usual, but did every other warmup

    lower power
    front squat - 115x5, 135x3, 150x3x5 - still trying to perfect the technique on these. pull straps up before unracking, chest up the whole time, pull straps together while descending. bar keeps slipping off shirt somewhat so I need to find a solution to this
    deadlift - 135x5, 185x5, 225x3, 275x3, 295x3, 325x5 - these are getting tougher, as expected. 330 next week.
    reverse lunge - 145x2x8e
    ghetto ghr - bwx8
    standing calf raise - 100x15

    good workout... i'm preferring these high intensity less set workouts
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  5. #125
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    upper power

    switching to a 4 day split, I think it will be too hard for me to do a 5 day split consistently while trying to run. may add a vanity day every other week or so

    upper power
    bench press - barx15, 135x10, 155x6, 175x3, 190x5, 195x2x5 - increase weight to 200 next week. really need to add in another bench day to get explosiveness down
    pendlay row - 95x8, 115x6, 135x2, 145x3x5 - increase to 150 next week.
    dips - 30x2x8e - increase to 35 for 1/2 sets next week
    pull up - +10x8,5 - hard to progress on these. longer rest periods needed next week
    ohp - barx8, 65x8,10,10 - doing these to get form down, still not sure whether I want to do these solely or alternate with lateral raises
    kroc row - 45x5e (wu), 60x1x15e - going to go back to 1xAMRAP, two sets was way too exhausting after the other back exercises.
    decline skullcrusher - 55x2x12,8 - 2 pegs up on the decline bench
    ez bar curl - 55x2x12,8
    face pulls - 50x15 - 6 pegs down on the pulley machine.
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  6. #126
    Registered User GainsMD's Avatar
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    lower power

    good workout.. great warmup before hitting the gym and great warmup sets + not feeling rushed made me feel great for these workouts. going to continue to try to get to gym right after work. im happy that daylights savings starts soon so it will get darker later and I can hopefully start to run after work as well.

    lower power
    front squat - 115x5, 135x3, 155x3x5 - these were surprisingly comfortable. used a thin bar, wore a cotton t shirt, straps folded over, pulled up on them before unracking the bar, and pulled them together while I descended while also making sure that my elbows and chest were up. will increase weight next week
    deadlift - 135x5, 185x5, 225x3, 275x3, 295x3, 315x1, 330x5 - these weren't that bad either. I think the key was doing that rep of 315 before I did 330. will increase weight 5 pounds next week.
    reverse lunge - 135x3e, 155x2x8e - these felt good. increase weight next week
    lying leg curl - 70x2x8e - really don't like this machine in my gym but the other leg curl machines aren't good either. it's a shame because leg curls have been a staple of mine for years
    standing calf raise machine - 80x15, 100x12 - tried to emphasize the peak and eccentric portions of the reps
    ss w/ seated calf raise - +25x2x12 - these were a killer
    ghr - bwx8

    definitely a good workout. I think the key is that I need to make sure I am progressing week to week, whether that is reps or set increases. when I was my largest (senior spring) I was massive because I was ALWAYS improving. seeing others at the gym is inspiring me to get back to my best.
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  7. #127
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    upper power

    workout done in less than an hour.. less work sets on the accessory exercises than usual, but I think it will be hard to progress on every single left from week to week.

    bench - barx15, 135x10, 155x6, 175x3, 190x2, 200x2x5, 195x5
    pendlay row - 95x8, 115x6, 135x2, 150x3x5 - increase weight on last 1-2 sets next week
    dips - 35x2x8,6 - same weight next week. form was off on these... may switch to a difference piece of equipment in order to use dips
    pull ups - 10x8,6 - these seemed stronger... 8 is still my limit though. that second set is slowly increasing. same weight next week
    db shoulder press - 35x2x12,10 - these felt really good. going to start incorporating these into my upper power days
    decline skulls - 55x12
    ez bar curl - 55x12
    kroc row - 65x10e - these honestly didn't feel too bad for doing them after arms.
    face pull - 50x15
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  8. #128
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    Upper power

    Upper power
    Bench - barx15, 135x10, 155x6, 175x8, 185x3x5
    Pendlay row - 95x8, 115x6, 135x3x5
    Dips - 25x2x8
    Pull ups - bwx8,6
    db shoulder press - 30x2x12
    Skullcrusher - 50x12
    Ez bar curl - 50x10
    Db row - 50x10e
    Face pull - 45x15
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  9. #129
    Registered User GainsMD's Avatar
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    upper power

    bench press - barx15, 135x10, 155x6, 175x2, 185x3x5 - these felt good even though I didn't do my usual prehab and warmup. I actually think doing my warm up sets for pendlay rows concurrently made these feel better. need to remember to push straight up and the emphasis is on power so a slight bounce is ok.
    pendlay row - 95x8, 115x6, 135x3x5
    dips - +25x8,6 - these were hard. likely due to the fatigue from bench. same weight next week.
    pull ups - bwx10,4 - first set felt great. second set fatigue accumulated.
    db shoulder press - 30x12,12,10 - these are feeling really good, I'll keep them in my rotation
    db row - 45x5e, 55x15e - increase weight next week. did these from rack and they felt really good
    decline skullcrusher - 50x12 - these felt really good. ddi them from a steeper incline than usual.
    ez bar curl - 45x12 - may do these against a wall next time for more strictness
    face pull - 45x15
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  10. #130
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    lower power

    lower power

    front squat - 135x5, 145x3, 155x3x5 - increase weight next week
    deadlift - 135x5, 185x5, 225x3, 275x3, 295x3, 315x1, 325x5 - good reps, increase weight next week
    reverse lunge - 135x8e, 155x8e
    leg curl - 70x8, 80x8
    standing calf raise - 80x3x15
    seated calf raise - +45x2 sets
    ghr - bwx8,6
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  11. #131
    Registered User GainsMD's Avatar
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    chest/back

    incline bench - barx12, 115x10, 125x10, 135x10
    pul ups - bwx3x8
    incline db bench - 45x3x12
    db row 50x3x12e
    cable fly machine - 70x2x12
    t bar row (45 degree grips) - - +25x2x15
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  12. #132
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    upper power

    bench press - barx15, 135x10, 155x6, 175x2, 185x3x5 - increase weight next week
    pendlay row - 95x8, 115x6, 135x2, 140x3x5 - increase weight next week. I like doing these ss w/ bench press, they seem to make me more stable.
    dips - +25x2x10 -increase weight next week.
    pull ups - +5x8,4 - stick with weight next week, longer rest period
    db shoulder press - 35x12
    decline skull - 55x12
    ez bar curl - 45x12
    krow row - 55x6 - did this whole workout in about 50 minutes. lats were tired by the end of it which explains why I could only do 6 reps for 1 set.

    tomorrow run then lower power wed
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  13. #133
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    lower power

    ran 3x1.5 miles/3' today. didn't look at my watch while I ran them because I am trying to get comfortable running again. splits were around 11:15, 10:45, then 12:15. did lower hypertrophy several hours later.

    lying leg curl - 2sets
    back squat - 135x6, 155x5, 165x5, 175x5, 185x3x5, 155x8 - these felt good even though it was the first time I did these in several months. heels were on plates for added depth.
    rdl - 115x8, 135x2x8
    split squat - 30x12, 40x12
    standing calf raise machine - 80x15
    ghr - bwx8
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  14. #134
    Registered User GainsMD's Avatar
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    running and upper power

    missed upper power yesterday so felt like I had to get in today. boy was it a long day of working out... took 3 hours total. need to organize schedule better.

    running - 4x1.5 miles with ~3 min rest in between. goal today was to run 45 mins but the back pump form lower legs on sunday was still too great. first lap warm up, last two laps slightly faster, last lap was a cooldown. did this to get mileage on the legs, not for speed. tomorrow I'm scheduled for a 30 min tempo run but I thin kI'll do around 20 mins

    upper power
    bench - barx15, 135x10, 155x6, 175x4, 185x5, 195x2x5 - these weren't too difficult. go for 195x3x5 next week
    pendlay row - 95x8, 115x6, 135x2, 145x3x5 - increase weight 5 lbs next week
    dips - +30x10,8 - same weight next week
    pull ups - +5x10,6 - same weigh t next week
    db shoulder press - 35x2x12,6 - switch to hop next week
    ez bar curl - 45x2x12,8
    skullcrusher - 55x12,8
    kroc row - 55x8e

    also tried to make an overnight oats meal..said screw it and threw everything I had into the mason jar. we'll see how it is tomorrow.

    Recipe:
    3/4 cup oats
    3/4 cup greek yogurt
    2/3 cup milk
    1 tbsp chia seeds
    1/2 scoop protein powder
    1 plastic spoon peanut butter
    1 tbsp coconut oil
    spoon of raisins
    1 chopped up banana
    shook up the mason jar and leaving it in the fridge tomorrow. will possibly add almonds on top.

    if this tastes good then it's going to be 1000+ calories and makes the mornings easy.
    Last edited by GainsMD; 05-09-2018 at 10:25 PM.
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  15. #135
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    lower power

    ran 3 miles (in around 25 minutes) nonstop right before I lifted.. definitely felt fatigued after that. this week has been a huge increase in mileage so hopefully my body adapts soon (went from basically 0 - 10+ miles). lifts were super weak, but figured it was better to be in the gym than out of it. tomorrow is a rest day thank god.

    lower power
    deadlift - 135x5, 185x5, 225x3, 275x3, 295x3 - stopped it at this.
    front squat - 135x5, 145x3, 155 for reps x2 sets , 135x2x5 - couldn't get technique on these right. bar kept slipping off shirt. need to figure these out before next week.
    reverse lunge - 135x8e
    standing calf raise - 80x15
    ghr - bwx8
    leg curls - a few sets

    never running a harder workout closer to the gym again. should have eaten more energy b/c if i did I would have more energy.
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  16. #136
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    upper power

    bench press - barx15, 135x10, 155x6, 175x4, 185x3x5
    pendlay row - 95x8, 115x6, 135x3x5
    dips - 25x10,6
    pull up - bwx10,5
    ohp - barx8, 65x3x8
    kroc row - 50x15e
    ez bar curl - 40x15
    decline skullcrusher - 50x15
    face pull - 42.5x15

    good workout considering I haven't lifted in a month. my life has been about inconsistency the last few years. when I was playing soccer I had discipline and a constant motivation to improve myself day to day. i've lost that since i finished playing. i need to refind that motivation because it's been affecting other things in my life.
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  17. #137
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    ran 2x1.5 miles today with 2 min rest between. both splits were about the same. tried to run comfortable with good form but I can tell i'm not as strong as i used to be.
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    ran 1.5 miles before gym.

    lower power
    front squat - 115x8, 135x2x8, 145x2x5,4 - have to make sure shoulers are shrugged forward and that I'm under the bar, pulling strips away and slightly towards each other, slow descend. go for 145/155x3x5 next week.
    deadlift - 135x8, 185x5, 225x3, 245x3, 275x2, 295x5 - these felt good. increase weight next week.
    reverse lunge - 135x2x8e - these were actually killer. increase weight slightly next week. balance was hard.
    leg curl - 55x2x10 ss w/ cable lateral raise 15ex15e
    standing calf raise - 80x3x12 ss w/ cable ahmmer curl 45x2x15 - 3s contractions at peak
    seated calf raise - 35x2x12 ss w/ tricep rope pushdown - 50x20, 60x15
    ghr - bwx8 ss w/ rear delt raise 10x2x15

    good workout, rest tomorrow. going to be working out with a 4 day split from now on. the old shoulders/arm split i had at my fifth day will be divided into the other 4 days. those smaller muscles should recover easy enough to handle the wear and tear. rest day tomorrow, but may go for a 1.5 mile recovery jog
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    ran 2x1.5 miles/2 min break easy today.
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  20. #140
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    ran 2x1.5 miles. didn't have wa watch but these were ran faster than usual, even in the 80+ degree weather. need to start making easy days easier. i should be able to do 3 miles nonstop at an easy pace. need to also make sure I am eating better. legs were the first to go during these workouts.

    lower power
    back squat - 135x6, 155x5, 165x5, 175x5, 185x3x5, 155x8 - these felt good. the long warm up definitely helped. went as ATG as I could. will increase weight next week and maybe do less reps/sets on the warmup sets. also did these right after running, which I won't be able to do next week if I have an actual hard workout (unless I split running into AM and lifting into PM)
    rdl - 135x3x8 - increase weight 5 lbs next week.
    bulgarian split squat - +35ex3x10e - same weight next week. might consider foot elevated. need to remember not to lockout during the reps.
    leg curl - 50x10, 60x10 - don't like this machine, but had the pad distance set to 5. ss w/ cable lateral raise - 15x2x15e
    seated calf raise - +35x3x15 ss w/ cable fly - 70x2x15
    standing calf raise - 60x2x15 ss w/ reverse fly (15x2x20) and rear delt raise (10x2x15)
    nordic hamstring curl - bwx8

    good workout. tomorrow is upper hypertrophy.
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  21. #141
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    upper hypertrophy

    good, thorough prehab

    incline bench - barx15, 115x6, 135x10,9,6 - stick with this weight and go for 135x4x8
    neutral grip pull up - bwx3 sets
    incline db bench - 45x3x12
    kroc row - 55x3x12
    db shoulder press - 30x3x10,8,5
    decline skullcrusher - 45x3x15,12,8
    ez bar curl - 35x3x15,12,8
    incline db curl - 15x15, 10x15
    dips - bwx10
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  22. #142
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    3 mile run at easy pace, nice and comfortable, followed by lower power

    front squat - 115x5, 135x3, 145x3x5,5,4 - need to bring a clean shirt when doing these because the bar repeatedly slides off my shirt. need to really focus on keeping me chest up.
    deadlift - 135x8, 185x5, 225x3, 275x3, 295x5 - was aiming to hit 315x5 this workout but i could feel myself at 295 so i made that my top workset. will aim for 305 next week.
    reverse lunge - 135x2x8e - increase weight next week. stability is getting better with these
    leg curl - 60x2x10 - easy, increase weight next week
    standing calf raise - 80x3x12 - increase weight slightly next week
    seated calf raise - +45x2x12
    ghetto ghr - bwx8 - these were a killer at the end of the workout.
    cable lateral raise - 15x2x15e
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  23. #143
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    did my long run in the afternoon, ran 6 miles in about 49 mins. was 4 1.5 loops nonstop. splits were like 11:40, 12:20, 12:50, 12:10. don't know why the first lap out was so fast. need to run these at a more consistent pace. later in the pm did lower hypertrophy. i like this set up where my hard day is hard and that I do these two workouts on saturday when I have more time.

    lower hypertrophy
    leg curl - 50x8, leg extension 50x8 - warmups
    back squat - 135x8, 155x5, 175x3, 185x3x8 - these were a killer. did these ATG. increase weight next week. still need to figure out whether I'll do 3x5 with a BO set or 3x8. may alternate from week to week.
    rdl - 135x8, 145x2x8 - same weight next week
    split squat - +35ex10e, +40ex10e - these are a killer. increase weight/reps next week.
    standing calf raise - 100x15
    seated calf raise - +45x15
    ghr - bwx8

    loved this lower volume day. workout was done in around 45 minutes.
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  24. #144
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    upper power

    good upper power routine. did a 1.5 mile "easy" run that I went to fast on before the lift.

    upper power
    pendlay row - barx8, 95x8, 115x6, 135x2, 145x3x5 - increase weight on last 2 sets next week.
    incline bench - barx10, 135x6, 155x5, 165x3x5 - increase weight next week. i like doing incline bench on upper power day and will do flat bench on upper hypertrophy day.
    dips - bwx6, +30x2x8,6 - these were a killer. same weight next week
    pull ups - +5x8,5 - same weight next week.
    ohp - barx8, 65x3x8
    kroc row - 45x6e, 60x1x15e
    decline skullcrusher - 55x10,5
    ez bar curl - 45x10,8
    face pull - 50x2x15
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    upper hypertrophy

    quick upper hypertrophy, did it in around 45 mins. that's what I'm going to aim for in the future. weights weren't the strongest. may have to do with not getting enough food and lack of sleep. ran 3 miles at 6 am , felt really good.

    upper hypertrophy
    bench press - barx15, 135x8, 155x6, 175x3, 185x3x8,5,3 - need to work on getting more explosive on these. going to switch these to upper power day and put incline bench back in here.
    neutral grip pull up - 8,8,6,6,4,4,4 - love doing these for reps.
    incline db bench - 45x3x12,12,10
    kroc row - 55ex15
    db shoulder press - 30x12
    decline skull - 55x12
    ez bar curl - 45x12
    face pull - 50x15
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  26. #146
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    ran a 9 mile loop of the charles river in about an hour and 16. very impressed that I was mentally able to do this and being able to accomplish it in that time (about an 8:32 pace). furthermore, I had a side stitch from the get go and quickly read on my phone that the way to get rid of it is to exhale through your stomach when the foot opposite of the side stitch hits the ground. this seemed to work well since I was able to get through this and only stop a few times (each time less than a minute). going to attempt this loop against next week. i got up at 6:20, ate a cliff bar and banana, drank some water, then hit the road by seven 30 so I'll have to revisit my diet.

    lower hypertrophy later in the day
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    Lower hypertrophy

    Squat - 135x8, 155x6, 175x3, 185x5, 195x3x5, 155x8
    Rdl - 135x8, 145x2x8
    Split squat - 40x3x12e
    Leg curl - 55x2x12
    Standing calf - 80x2x15
    Seated calf - 45x2x15
    Ghr - bwx8
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  28. #148
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    upper power

    pendlay row - 95x8, 115x6, 135x2, 145x3x5 - same weight next week
    incline bench - barx15, 135x8, 155x3, 165x3x5 - these felt really good. going to increase weight on last 2 sets next week.
    weighted pull up - +5x8,6
    dips - +30x2x8,6
    lateral raise - 10x2x15
    kroc row - 60x15e
    decline skullcrusher - 55x12,10
    ez bar curl - 45x12,8
    tricep rope pushdown - 1 set
    cable hammer curl - 1 set
    face pull - 1 set
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  29. #149
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    seems like i didn't record my previous upper hypertrophy day so here it is from memory (to the best of my ability):

    thorough warm-up/pre-hab

    incline bench - barx15, 135x3x10 - these felt good. slow, controlled reps. increase weight on last 2 sets next week
    neutral grip pull ups - 40 reps total
    incline db bench - 55x3x12,12,10
    t-bar row - +35x3x12 - liked these a lot. will continue to rotate with db rows.
    db shoulder press - 25x3x12
    rope overhead ext - 3 sets - didn't like these. will always do skullcrushers for my overhead tri movement
    ez bar curl - 35 x 2 sets
    tricep rope pushdown - 1 set
    incline db curl - 10x1 set
    face pull - 40x15
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    lower hypertrophy

    did a ~9 mile run in 1:11:30ish today. faster than last week even though last week I had sie stitches the whole time. ran this non-stop except where I had to stop when crossing the street. splits were even for the run, about 35 and change when I got to the bridge for my turnaround. lungs were definitely not my limiting factor, it was my legs. overall, this week would be a success in terms of strengthening my aerobic system. will continue where I left off going into next week and aim to run the Ashworth marathon to qualify for Boston. a big note was that I started this run later than I wanted to. i had planned to wake up at 5:30 to start my run at 7 but i ended up waking up at 7, eating half a cliff bar and apple with about 12 oz of water before 7:30, foam rolling, stretching, etc, used bathroom, then started my run at 9 and used the bathroom once more before I began. this time i made sure to start off walking for about a minute, then ran at a slow pace as a warmup for the first 10 minutes. i think this routine is what i'll do for long runs from now on to avoid side-stitches which were a killer. i think not chugging water before bed or in the morning was also key to avoiding the side stitch. lifting was done 8 hours later at 7. i'm learning to prioritize even when I get to the gym late which is important. if i can't get everything done it's fine, but i need to get the important things

    lower hypertrophy
    leg curl - 50x2x10,8
    leg extension - 50x2x10
    back squat - 135x8, 155x6, 175x3, 195x5, 205x3x5, 155x8 - i definitely like my progression plan, where if i get 3 sets of a weight i'll use that weight as my first set in the following week and then increase weight on the next 2 sets. next week i'll increase weight on last 2 sets by 5 pounds
    rdl - 145x3x8 - these were definitely rushed b/c i was short on time. still, increase weight on last 2 sets 5 pounds next week.
    split squat - 45x2x12 - these felt good. 30s rest between each leg and short rests between sets. go for 3 sets next week.
    ghr - bwx8 - getting stronger on these.
    standing calf raise - 100x15
    seated calf raise - +45x15

    add hip thrusts + abs next week
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