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  1. #31
    325# TravelinJhwkFan's Avatar
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    Leg Day

    Squats superset with dorsiflexion (thanks Lucifer)

    1a - 15 @ bar
    1b - skipped
    2a - 5 @ 135lbs
    2b - 20
    3a - 5 @ 225
    3b - 30
    4a - 2 @ 315 (failed on 3rd; first time going heavier in a while)
    4b - 25
    5a - 8 @ 225
    5b - 20
    6a - 8 @ 225
    6b - 20
    7a - 10 @ 165
    7b - 20
    8a - 10 @ 135
    8b - 18
    9a - 10 @ 135 w/ 2 count pause at the bottom
    9b - 15
    10a - 8 @ 135 w/ 2 count pause at the bottom
    10b - 16

    SLDL with deficit (standing on a box to let the bar rest on my feet at the bottom of the pull)

    1 - 8 @ 185lbs
    2 - 8 @ 185lbs
    3 - 5 @ 225lbs
    4 - 3 @ 285lbs
    5 - 8 @ 185lbs

    Overhead Leg Press superset with calf raises on Smith Machine - I increased weight by 50lbs each set, but it's a Smith Machine, who really cares what the weight is? I put my legs wide (near the rings) to hit the hamstrings

    1a - 12
    1b - 20
    2a - 12
    2b - 20
    3a - 10
    3b - 20
    4a - 10
    4b - 20
    5a - 10
    5b - 18

    Extensions superset with standing calf raises (no rest between sets)

    1a - 12
    1b - 20
    2a - 12
    2b - 20
    3a - 12
    3b - 18
    4a - 14
    4b - 16
    5a - 13
    5b - 15

    Laying down hamstring curls dropset

    1a - 15
    1b - 12
    1c - 10
    1d - 10
    1e - 12


    Notes - Tried the heavy squats first, so I might actually do them...see how that worked out. I also used flat shoes today (almost the barefoot kind) so that I could sit the weight back on the ball of my heel, and keep the weight of the front of my foot and I didn't feel the pain today, possibly because of it. My sets were rushed a bit, it was the only rack in the gym and apparently people actually do squats in Erie...whodathunkit?!

    The cut is really starting to hit me too. I am struggling to hit my calories, mainly because of fatigue for lack of calories. Vicious cycle. Plus side though, my belly is flattening out already.

    I had some extra time today as well, and did a few sets on abs, but I'm not going to log those. just wanted you to know, I actually do some ab work.

    starting time 0600 finishing time 0745
    Last edited by TravelinJhwkFan; 02-04-2016 at 06:09 AM.
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  2. #32
    Registered User leanguy09's Avatar
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    Solid man. I would also try incorporating leg curls. They also help in making my quads thicker. But overall bud gj! You out on the road?
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  3. #33
    Neckbeard -Lucifer's Avatar
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    Good to hear the squatting went well. What kind of shoes were they? From what I've read, they sound like those Vibram five-fingers. If the cut is starting to get to you, try reducing the volume. Right now you're doing five sets of everything, so cut that down to four and see how it goes.

    How did you do the SLDL, by the way? Is it textbook form i.e. bar is in front of you and not in contact with your legs?
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  4. #34
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    Originally Posted by -Lucifer View Post
    Good to hear the squatting went well. What kind of shoes were they? From what I've read, they sound like those Vibram five-fingers. If the cut is starting to get to you, try reducing the volume. Right now you're doing five sets of everything, so cut that down to four and see how it goes.
    They're similar to the five finger type you're speaking of, but not really. They have a really thin sole and are completely flat. I picked them up a few months ago in an outlet mall.


    Originally Posted by -Lucifer View Post
    How did you do the SLDL, by the way? Is it textbook form i.e. bar is in front of you and not in contact with your legs?
    I keep the bar about 6" out from my legs (touch it on my toes at the bottom generally) and pull with the glutes and hamstrings, starting position my ass sticks out a bit and at the top of the pull, hips are driven in. I do it on a 18" box, feet just inside my shoulders and toes pointed slightly out.
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  5. #35
    325# TravelinJhwkFan's Avatar
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    Originally Posted by leanguy09 View Post
    Solid man. I would also try incorporating leg curls. They also help in making my quads thicker. But overall bud gj! You out on the road?
    I do curls. Do you mean extensions for the quads? I also do those. Those are the last couple exercises.
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  6. #36
    Neckbeard -Lucifer's Avatar
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    How's the ankle, man? I am going to assume it's been causing you grief.
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  7. #37
    No help for this one.... Squid24's Avatar
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    Nice leg day

    I see ya got Lucifer helping ya out..pretty awesome I would think
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  8. #38
    325# TravelinJhwkFan's Avatar
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    Originally Posted by -Lucifer View Post
    How's the ankle, man? I am going to assume it's been causing you grief.
    It's there man. I try not to let it slow me down much, but squats, it kicks me the night of the generally the next day. I was pretty active again this weekend (pulling carpet, padding, and the staples...fml) so it didn't get much rest this weekend either. I'm thinking of skipping squats this week, to see if it'll help it some. I'm just afraid if it doesn't, I won't be doing squats for a few weeks.

    Originally Posted by Squid24 View Post
    Nice leg day

    I see ya got Lucifer helping ya out..pretty awesome I would think
    Thanks man! He's definitely a good helper to have around!
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  9. #39
    325# TravelinJhwkFan's Avatar
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    Pull Day

    This is the workout for 20160205

    DL superset with DB curls

    1a - 10 @ 135
    1b - 15
    2a - 10 @ 225
    2b - 15
    3a - 8 @ 275
    3b - 15
    4a - 3 @ 315
    4b - 15
    5a - 3 @ 335
    5b - 15

    Lat pulldowns superset with BB curls

    1a - 12
    1b - 14
    2a - 12
    2b - 15
    3a - 12
    3b - 10 (increased weight)
    4a - 10
    4b - 10
    5a - 12
    5b - 10

    Seated cable rows (high) superset with preacher curls

    1a - 10
    1b - 8
    2a - 12
    2b - 10
    3a - 12
    3b - 10

    Seated cable rows (low) superset with concentration curls - Had a guy move my bench and proceed to do a 10 minute dropset, while I stared at him the entire time.....fukin newbies.

    1a - 12
    1b - 10
    2a - 12
    2b - 10 (ten minute break)
    3a - 12
    3b - 10

    Shrugs (bb) superset with hammer curls

    1a - 14
    1b - 10
    2a - 12
    2b - 10
    3a - 12
    3b - 10

    Inclined bench curls

    1 - 12
    2 - 12
    3 - 14
    4 - 13
    5 - 14

    Notes - I took it slow because of fatigue. Felt better than the last couple days.
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  10. #40
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    Push Day

    Seated Cable Presses

    10 @ 90
    10 @ 90
    10 @ 90
    10 @ 90
    16 @ 60

    Incline BB superset with overhead DB extensions

    1a - 10
    1b - 13
    2a - 10
    2b - 10
    3a - 10
    3b - 10
    4a - 10
    4b - 10
    5a - 10
    5b - 10

    Decline BB superset with V bar pulldowns

    1a - 10
    1b - 12
    2a - 10
    2b - 10
    3a - 10
    3b - 10

    Face pulls superset with overhead cable extensions

    1a - 20
    1b - 12
    2a - 15
    2b - 12
    3a - 15
    3b - 12
    4a - 15
    4b - 12
    5a - 12
    5b - 12

    Lateral Raises superset with kick backs

    1a - 12
    1b - 12
    2a - 12
    2b - 12
    3a - 12
    3b - 12

    Front raises superset with reverse grip pull downs

    1a - 15
    1b - 12
    2a - 15
    2b - 12
    3a - 15
    3b - 13

    Shoulder press dropset

    1a - 8
    1b - 8
    1c - 10
    1d - 12
    1e - 12
    1f - 20

    Seated cable dropset

    1a - 6
    1b - 5
    1c - 8
    1d - 9
    1e - 12
    1f - 16

    Notes -

    arrival 0505 departure 0645

    I did quite a bit of talking today...damn superbowl. Was pretty stiff from pulling carpet/padding/staples all weekend. Been very motivated though.


    I did weight and BF %, at the end of my workout. I'm down to 195.7 @ 14.5% (down from 17% a few weeks ago). I use the electronic metering thing, and know it's not exact, but I do it at the same time each time I do it right after my workout. It's been pretty consistent doing it that way.
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  11. #41
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    Originally Posted by TravelinJhwkFan View Post
    I did weight and BF %, at the end of my workout. I'm down to 195.7 @ 14.5% (down from 17% a few weeks ago). I use the electronic metering thing, and know it's not exact, but I do it at the same time each time I do it right after my workout. It's been pretty consistent doing it that way.
    That's great progress. Keep at it. As long as you stay consistent with the measuring, the results you get will be accurate.
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  12. #42
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    Leg Day

    Low Bar Squats

    10 - bar
    10 - 135
    10 - 185
    8 - 185
    10 - 135
    8 - 135

    Overhead Squat

    8 - bar
    8 - 85
    5 - 105

    Leg press superset calf extensions

    1a - 18 @ 1 plate
    1b - 20
    2a - 18 @ 2 plates
    2b - 20
    3a - 15 @ 3 plates
    3b - 25
    4a - 15 @ 4 plates
    4b - 20
    5a - 12 @ 5 plates
    5b - 10
    6a - 8 @ 6 plates
    6b - skipped
    7a - 4 @ 7 plates
    7b - skipped

    Leg extension and curls superset/dropset

    1a - 12e 15c
    1b - 12e 15c
    1c - 10e 12c
    1d - 13e 10c
    1e - 12e 8c


    Notes -

    arrival 0645 departure 0820

    Struggled with motivation today (probably because it's so cold; 8 plus wind chill). Squats were even more of a struggle, so I thought I'd hit the press to at least get some reps in. I think I'm in need of a week off, from everything. Diet is back on point from the weekend, and I'm really looking forward to my weigh in on Friday. I love seeing the weight and % drop. I'm going to schedule a week of light cardio and no weight training soon....excited for that
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  13. #43
    Registered User leanguy09's Avatar
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    D@mn these are some good numbers bud! Why do you think you struggled with squats?
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    I recommend sticking to doubles and triples when doing the OH squat. Greater chance of an accident happening when you do so many reps.
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  15. #45
    325# TravelinJhwkFan's Avatar
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    Originally Posted by leanguy09 View Post
    D@mn these are some good numbers bud! Why do you think you struggled with squats?
    My ankle injury. My motivation level has dropped. I think a combo of working my ass off the last few weeks and my cut, I needed a break for a few days, not just my weekend break.

    Originally Posted by -Lucifer View Post
    I recommend sticking to doubles and triples when doing the OH squat. Greater chance of an accident happening when you do so many reps.
    Agree 100%. I was getting super fatigued by the end of the OH's and could feel my form slipping. I'll stick to triples going forward, unless I do them before regular squats...
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  16. #46
    Neckbeard -Lucifer's Avatar
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    Originally Posted by TravelinJhwkFan View Post
    My ankle injury. My motivation level has dropped. I think a combo of working my ass off the last few weeks and my cut, I needed a break for a few days, not just my weekend break.
    Oh, I can relate. Take a week off if you have to. I did the same thing and then lost the desire to train. The intensity should be low whilst cutting so you don't lose motivation. I've pretty much been perma-bulking (in the past), so my body is used to the intensity but the calories just aren't enough.
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    Originally Posted by -Lucifer View Post
    Oh, I can relate. Take a week off if you have to. I did the same thing and then lost the desire to train. The intensity should be low whilst cutting so you don't lose motivation. I've pretty much been perma-bulking (in the past), so my body is used to the intensity but the calories just aren't enough.
    I'm finishing out this week, with no training. I'll start again on Monday. Try less intensity (it's harder to do, than you think) and hopefully keep going. I usually take a week off every six months, but I haven't done it since '14.
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    Great PPL this week.

    Sounds like your ankle needs some rest too

    Take it, enjoy it..if ya drink(I don't), have 1 or 4( as you can see why...lol) for me please...
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    Pull Day


    DL superset with Calf Raises

    1a - 5 @ 225
    b - 10 @ 185
    2a - 5 @ 275
    b - 10 @ 225
    3a - 1 @ 315 (back cramp)
    b - 10 @ 275
    4a - 3 @ 315
    b - 10 @ 335
    5a - 3 @ 335
    b - 8 @ 335

    Strict form Lat Pulldowns superset with Hammer Curls

    1a - 10 @ 130
    b - 8 @ 35
    2a - 8 @ 150
    b - 10 @ 35
    3a - 6 @ 170
    b - 8 @ 35

    Seated Cable Rows (Low) superset with Preacher Curls

    1a - 10 @ 80
    b - 8 @ 65
    2a - 12 @ 80
    b - 8 @ 65
    3a - 8 @ 100
    b - 7 @ 65

    Seated Cable Rows (high) superset with Concentration Curls

    1a - 10 @ 80
    b - 12 @ 25
    2a - 12 @ 80
    b - 10 @ 30
    3a - 10 @ 100
    b - 10 2 30

    Reverse Fly superset with Lateral Cable Curls

    1a - 12 @ 30
    b - 14 @ 30
    2a - 10 @ 30
    b - 15 @ 30
    3a - 10 @ 30
    b - 15 @ 30

    Shrugs

    1a - 13 @ 75
    b - 15 @ 55
    c - 15 @ 35
    2a - 19 @ 35
    b - 15 @ 55
    c - 9 @ 75

    Starting time 0506 Ending time 0627

    Notes -
    Felt great today. Took the last half of last week off, and I needed it. Felt refreshed this morning. Was having a little cramp issue in deadlifts, but after the water got into my system, it went away. I had a few beers this weekend, and probably didn't have as much water as I should have. Over the weekend, my diet was completely chit but I needed to hit the extra calories because I wasn't eating well last week. Pizza. Lasagna. Lasagna. Pizza. I will be good going forward though. I still weighed in a pound less than I did last week, so I am happy.
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    Nice work today...

    Hope you had a few for me too

    How's the ankle holding up?
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    Originally Posted by Squid24 View Post
    Nice work today...

    Hope you had a few for me too

    How's the ankle holding up?
    Ha. I don't drink often, so when I do, two beers is all I need for that warm feeling. I had a couple american honey drinks as well. Was a great weekend.

    Ankle is stiff, but good. I can't keep off of it man. I played some basketball with my boys Sunday afternoon and it felt good, but as the night went on it stiffened up and more tender. I'll be fine, just going to take longer than what I want to heal.
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    Push Day


    Cable Press (Incline) superset with Overhead Cable Extensions

    1a - 12 @ 80
    b - 12 @ 140
    2a - 10 @ 90
    b - 12 @ 150
    3a - 10 @ 100
    b - 10 @ 160
    4a - 10 @ 100
    b - 10 @ 160

    Cable Press (Decline) superset with Kickbacks

    1a - 10 @ 80
    b - 10 @ 40
    2a - 10 @ 80
    b - 10 @ 30
    3a - 10 @ 90
    b - 12 @ 30
    4a - 10 @ 100
    b - 10 @ 30

    DB Shoulder Presses

    1 - 10 @ 40
    2 - 10 @ 50
    3 - 8 @ 60
    4 - 1 @ 70; 6 @ 60

    Lateral Raises

    10 @ 30
    10 @ 30
    10 @ 30

    Front Raises

    10 @ 40
    10 @ 40
    10 @ 40

    Face Pulls

    12 @ 70
    12 @ 80
    12 @ 90

    V Bar Pulldown

    12 @ 100
    12 @ 120
    10 @ 140

    Starting time - 0515
    Finishing time - 0635

    Weight - 195.3
    BF% - ?
    Notes - Felt pretty good today to go at a slower pace and not so much volume. I threw in a few sets of abs at the end.
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  23. #53
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    Good to see your weight hasn't really gone up.
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    Originally Posted by -Lucifer View Post
    Good to see your weight hasn't really gone up.
    I didn't go full potato with my diet while I took the break. I just had a good time one night ha ha. I'm way more active (as far as not sitting in a desk or vehicle) when I'm in town, so I burn more for sure.
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  25. #55
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    Wow good job man. I hope your ankle is getting better. Are you trying to bulk or maintain your weight bud?
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    Originally Posted by leanguy09 View Post
    Wow good job man. I hope your ankle is getting better. Are you trying to bulk or maintain your weight bud?
    I started my cut a little over a month ago. I'm down 10ish pounds and 3.5%. I'll measure BF again on friday, and get it updated here. I was 14.5 last measure.
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    Great Push Day for ya.

    I broke my ankle in 09 and it still bugs me every now and then. Never quite healed right
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    Originally Posted by Squid24 View Post
    Great Push Day for ya.

    I broke my ankle in 09 and it still bugs me every now and then. Never quite healed right
    Thanks man!

    I'm worried about the healing taking forever. I was told by friends who have had the same injury, that it took them 6+ months to get back to normal. I feel like me pushing it a bit, I'm helping it in the long run, but paying for it in the short run. I kinda wish I broke it, because at least healing would've been quicker. But the after it's healed, would scare me.




    LEG DAY

    Squats superset with dorsiflexion

    1a - 10 @ bar
    b - 10 @ 45
    2a - 10 @ 135
    b - 10 @ 45
    3a - 8 @ 185
    b - 10 @ 45
    4a - 5 @ 225
    b - 10 @ 60
    5a - 3 @ 245
    b - 10 @ 60
    6a - 1 @ 265
    b - 10 @ 60
    7a - 1 @ 285
    b - 10 @ 60
    8a - 1 @ 295 (started feeling the ankle)
    b - 10 @ 70

    Front squats superset with Standing calf raises - Calf raises weight, are plates only. Did it on the smith machine, which this bar had some weight to it, but I don't know for sure the lbs.

    1a - 12 @ bar (making sure form was good)
    b - 8 @ 250
    2a - 3 @ 135
    b - 8 @ 300
    3a - 3 @ 155
    b - 8 @ 300
    4a - 3 @ 165
    b - 8 @ 350

    Extensions (2 count pause at the squeeze)

    10 @ 80
    10 @ 100
    10 @ 120
    12 @ 100
    15 @ 80

    Curls (2 count pause at the squeeze)

    10 @ 90
    10 @ 110
    10 @ 100
    Did a couple more sets, but forgot to write them down, and don't want to guess what I did. Phone call from the wife had me all screwed up.


    Notes -

    Felt better on the ankle again. 295 I started feeling it again, but that's heavier than what I felt it at last week.

    I wasn't in a great mood. I drove around for 45 minutes looking for a YMCA. GOogle maps had me at a retirement home and then an elementary school. Third stop was finally a real YMCA. So my caffeine had me pretty jacked up by the time I finally got to start lifting.

    Didn't get to eat much before I lifted. I generally eat a granola bar and a banana, or something similar, to break my overnight fast a bit and carry me through my sessions.

    I would've like to have done some more hamstring work, but my wife called mid workout. I enjoy our talks while I'm on the road, so I kinda puttered through the last half of my workout while I was on the phone.

    Today I really noticed the break I took , and how refreshed I felt. My CNS wasn't feeling too stressed and I felt pretty loose.
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    Originally Posted by TravelinJhwkFan View Post
    Thanks man!

    I'm worried about the healing taking forever. I was told by friends who have had the same injury, that it took them 6+ months to get back to normal. I feel like me pushing it a bit, I'm helping it in the long run, but paying for it in the short run. I kinda wish I broke it, because at least healing would've been quicker. But the after it's healed, would scare me.
    Nice Leg day too.

    Yeah, I now know when the weather gets bad...lmao
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    my super non-inspirational PULL DAY

    Calf Raises - Thanks for the article -Lucifer. This was a killer set. It burned so good. I'll be putting this into every days routine, one way or another. Article said 4-5 minutes, but I think I hit it in under 2

    83 @ 225

    DL's

    10 @ 185
    5 @ 225
    3 @ 275
    3 @ 275
    3 @ 275
    3 @ 275

    Lat Pulldowns superset with Hammer Curls

    1a 10 @ 120
    b 8 @ 40
    2a 12 @ 140
    b 8 @ 40
    3a 8 @ 160
    b 8 @ 40

    Reverse Flies superset with BB Curls

    1a 10 @ 25
    b 10 @ 75
    2a 10 @ 30
    b 10 @ 75
    3a 10 @ 30
    b 10 @ 75

    Seated Cable Rows (High) superset with Lateral Cable Curls

    1a 12 @ 90
    b 10 @ 50
    2a 10 2 100
    b 8 @ 60
    3a 10 @ 110
    b 8 @ 70
    4a 9 @ 120 **
    b **

    Standing Cable Rows (Low)

    14 @ 60
    10 @ 80
    9 @ 100
    6 @ 120

    Notes - Starting time 0507 Ending time 0627

    ** = Bubble guts. Went to restroom and lost my equipment (same guy that moves my seat when I'm supersetting between row sets) despite my phone, bench, and hat sitting there. Kind of expected it, but I wasn't even gone a full rest period.

    Couldn't get to sleep last night until around 2300, so I only got like 5.5 hours of sleep and really struggled to wake up. I mainly wanted to show up and get something done.

    I weighed in at 194.1 at the end of my workout and bf dropped a bit more to 14.1%

    I'll catch a nap today with the boys, get some good sleep tonight, and I'll be ready to kick a Push Day's ass.
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