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  1. #181
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    upper hypertrophy 10/20/19

    upper hypertrophy 10/20/19

    incline bench - 115x10,10,8
    neutral grip pull up - 8,6,5
    incline db bench - 40x2x10
    db row - 50x2x12
    lateral raise - 10x2x15
    overhead tri cable ext - 45x2x15 - maybe try these seated or go back to skulls
    ez bar curl - 40x2x12,10
    cable hammer curl - 45x2x12
    tricep pushdown - 50x2x12
    face pull - 35x20
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  2. #182
    Registered User GainsMD's Avatar
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    lower power 10/22/19
    front squat - 135x3x6 - increase next week, think staying with 6 reps is a good plan
    deadlift - 135x8, 185x5, 225x3, 275x5 - increase next week
    reverse lunge - 115x2x8 - increase weight next week
    hip thrust - 115x2x8 - increase weight next week
    ghetto ghr - bwx10
    seated calf raise - +45x15,12
    standing calf raise machine - 60x2x15,10
    weight ab machine - 75x20
    plank 1 min
    hanging leg raise - 20 reps
    decline sit up - bwx15
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  3. #183
    Registered User GainsMD's Avatar
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    lower hypertrophy 10/26/19
    squat - 135x8, 155x5, 175x3x5 - increase weight or go to 8 reps next week
    rdl - 135x3x8
    split squat - 35x2x12
    ghetto ghr - bwx10
    standing calf raise machine - 80x15
    seated calf raise machine - +45x15

    40 min workout...
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  4. #184
    Registered User GainsMD's Avatar
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    lower hypertrophy 11/23/19
    squat - 135x8, 155x5, 175x3x5 - same weight next week
    rdl - 135x3x8 - same weight
    split squat - 35x2x12 - same weight
    ghetto ghr - bwx10

    30 min workout
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  5. #185
    Registered User GainsMD's Avatar
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    upper power 1/1/20
    bench press - 135x8, 155x3x5 - increase weight next week
    pendlay row - 95x8, 115x5, 125x3x5 - increase weight next week
    dips - bwx2x8,6 - same weight next week
    pull-ups - bwx2x6,4 - same weight next week
    ohp - +5x3x8 - increase weight next week
    kroc row - 45x2x15,10 - same weight
    decline skullcrusher - 35x2x15, 10 - same
    ez bar curl - 30x2x15, 10 - same
    face pull - 35x2x15
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  6. #186
    Registered User GainsMD's Avatar
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    lower hypertrophy 1/4/20
    leg curl - 50x10,8
    leg extension - 50x2 sets - skip these next time, or do much lower weight, don't feel great on knees
    squat - 135x8, 155x5, 175x3x5 - same weight next week.
    rdl - 135x3x8 - same weight
    split squat - 35x2x12 - same weight
    ghetto ghr - bwx8

    ran 6 miles in about 51 mins this morning then did this workout in about 40 mins 8 hours later. happy with it. tomorrow is upper hypertrophy.
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  7. #187
    Registered User GainsMD's Avatar
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    upper hypertrophy 1/6/20

    incline bench - 115x10,10,10 - felt good. increase weight next week by 5 lbs
    neutral grip pull up - 6, 6, 4 - better warmup for these next time, had some shoulder blade discomfort, likely due to soreness from earlier upper workout this week or yesterday's lift
    incline db bench - 40x2x10 - same weight next week, maybe 3 sets?
    t-bar row - +25x2x12 - these felt good. aiming to do back exercises that avoid the lower back since that leads to a very uncomfortable pump while running
    lateral raise - 10x2x15
    skullcrushers - 40x2x12 - same
    ez bar curl - 40x2x12,8 - same
    cable hammer curl - 45x1x15
    tricep pushdown - 50x1x15
    face pull - 40x15

    lifting always feels so great once you do it...
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  8. #188
    Registered User GainsMD's Avatar
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    lower hypertrophy 1/11/20
    leg curl - 50x10,8
    squat - 135x8, 155x5, 175x3x5 - increase last two sets next week
    rdl - 135x3x8 - increase last two sets next week
    split squat - 35x2x12 - increase last set next week
    ghetto ghr - bwx8
    standing calf raise - 80x15
    seated calf raise - +45x15

    ran for an hour and 10 mins (about 8 miles) in AM, then 8 hours later did lower hypertrophy. been stretching after every run and leg lift. i think that's really helping with DOMS

    good workout done in about 45 mins.

    upper hypertrophy 1/12/20

    incline bench - 115x10, 125x8, 135x8 - felt good. increase weight and aim for 2x135x8 next week
    neutral grip pull up - 8,6,5 - keep working up to 3x8. unsurprisingly, the more I weight, the harder these are. so as i start to bring my bw down the reps on these should go up.
    incline db bench - 40x2x10 - increase weight next week to 45s.
    t-bar row - +50x2x12 - did these from the bar on the floor, felt good.
    lateral raise - 10x2x15 - increase to 15 or try cables next week
    tricep dips - bwx10,6
    ez bar curl - +35x2x12,8
    skullcrushers - +35x2x12
    cable hammer curl - 40x2x15
    face pull - 40x20

    good workout done in about 45 mins.
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  9. #189
    Registered User GainsMD's Avatar
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    lower power 1/14/20
    front squat - 135x3x6 - these felt really good. definitely think it's due to me frequently doing third world squats to increase hip flexibility which allows me to keep chest up. increase next week on last two sets, think staying with 6 reps is a good plan
    deadlift - 135x8, 185x5, 225x3, 275x5 - these felt good. only used straps on last set. increase to 285 next week.
    reverse lunge - 115x2x8 - increase weight by 10 lbs next week.
    hip thrust - 135x2x8 - stick with this weight next week. need to improve form.
    ghetto ghr - bwx10
    standing calf raise machine - 80x15
    seated calf raise - +45x15
    plank 1 min
    weight ab machine - 75x20
    hanging leg raise - 20 reps
    decline sit up - bwx15

    good workout...
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  10. #190
    Registered User GainsMD's Avatar
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    upper power 1/15/20
    incline bench press - 135x5, 145x5, 155x5 - aim for 155 for 3 sets next week
    pull up - bwx8,6 - felt good doing these before pendlay rows.
    dips - bwx2x8,8 - felt good, deep reps, add weight next week
    pendlay row - 125x3x5 - increase weight on last 2 sets next week
    lateral raise - 10x3x15 - increase to 15 lbs next week
    kroc row - 50x2x12 - same weight next week
    overhead tri ext - 50x2 sets
    cable hammer curl - 45x2 sets
    face pull - 45x2x20

    good workout, usually do bench but went to gym at a packed time. another reason why I should try to go first thing in the AM...
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  11. #191
    Registered User GainsMD's Avatar
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    lower hypertrophy 1/18/20
    leg curl - 50x10,8
    squat - 135x8, 155x5, 175x5, 185x2x5 - go for three straight sets of 185 next week
    rdl - 135x8, 140x2x8 - increase to 3x140
    split squat - 35x12, 40x12 - increase to 2x40
    ghetto ghr - bwx10
    ab machine - 70x20
    plank - 1 min
    hanging leg raise - 20
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  12. #192
    Registered User GainsMD's Avatar
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    upper hypertrophy 1/19/20

    incline bench - barx15, 135x8,8,6 - felt good. did most of these paused. aim for 3 sets next week.
    neutral grip pull up - 8,6,5 - keep working up to 3x8.
    incline db bench - 45x2x10 -
    t-bar row - +45x2x10, 8 - wide grip. same weight next week.
    lateral raise - 15x2x12 - same weight next week.
    tricep dips - bwx8,4
    ez bar curl - +40x2x12,10
    skullcrushers - +40x2x15,10
    cable hammer curl - 40x2x15
    face pull - 40x20
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  13. #193
    Registered User GainsMD's Avatar
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    lower power 1/21/20
    front squat - 135x3x6 - didn't feel as good, perhaps because i did a medium length run yesterday. same weight next week.
    deadlift - 135x8, 185x5, 225x3, 275x5 - these felt good. only used straps on last set. increase to 285 next week.
    standing calf - 80x3x15
    plank 1 min
    weight ab machine - 75x2x20
    hanging leg raise - bwx2x20
    split squat - 40x2x12
    reverse lunge - 115x2x8
    ghetto ghr - bwx10

    slight change in exercises since gym was crowded. usually never do two unilateral exercises...need to start hitting gym first thing in AM to avoid these issues.
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