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  1. #241
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Light Upper Day- 06/26/2018
    Warm Up:
    3 Rounds:
    DB Lateral Raise x10
    DB Row x10
    Bench x3-10
    Mobility

    Bench:
    3x15 @ 145

    Incline Bench:
    2x10 @ 145

    Ez-Bar Curls:
    3x15 @ 40

    Vertical Hammer Strength:
    3x15

    Horizontal Hammer Strength:
    3x15

    Horizontal Hammer Strength:
    3x15
    Gal Gadot Crew
    Madelaine Petsch Crew
    Victoria Justice Crew
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  2. #242
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Lower Body Day- 06/30/2018
    Warm Up:
    3 Rounds:
    Goblet Squats x10
    Lateral Step Up x5/leg
    TB DL x3
    Mobility

    Contrast:
    1a. TB DL 4x3 @ 405
    1b. Vertical Jump 4x2 (29.2"-30.4")
    1c. Medball Slam 4x3 @ 16-lb ball

    Contrast:
    1a. KB Swings 3x5
    1b. Broad Jump 3x3
    1c. Explosive Pull Up 3x3

    Weighted GHD Russian Twist/Lateral Step Up:
    3x10 @ 25-lb plate
    3x10/leg

    Bodyweight: 205.2 AM no clothes
    Gal Gadot Crew
    Madelaine Petsch Crew
    Victoria Justice Crew
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  3. #243
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Light Lower Body- 07/02/2018
    Warm Up:
    3 Rounds:
    Goblet Squats x10
    Lateral Step Up x5/leg
    BB Squats x5
    Mobility

    Back Squat/Pull Ups:
    5x5 @ 145
    5x4
    1-Min Rest

    Circuit:
    3 Rounds:
    500m Row
    10 Lateral Step Ups
    10 KB Swings
    Gal Gadot Crew
    Madelaine Petsch Crew
    Victoria Justice Crew
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  4. #244
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Upper Body- 07/04/2018
    Warm Up:
    3 Rounds:
    DB Lateral Raise x10
    DB Row x10
    Bench x3-10
    Mobility

    Flat Bench:
    185x3
    205x3
    8x3 @ 215 w/ 1-min rest

    Hammer Strength Vertical Pull/Hammer Strength Incline Press:
    3x10
    3x10

    Hammer Strength Horizontal Pull/Hammer Strength Incline Press:
    3x10
    3x10

    Facepull:
    3x10

    Single-Arm Pulldowns:
    3x10/arm
    Gal Gadot Crew
    Madelaine Petsch Crew
    Victoria Justice Crew
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  5. #245
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Lower Body- 07/07/2018
    Warm Up:
    3 Rounds:
    DB Lateral Raise x10
    DB Row x10
    Bench x3-10
    Mobility

    Complex:
    1a. Snatch Pulls 6x3 @ 155, 175, 195, 215, 235, 235
    1b. Seated Vertical Jump 6x2 (27.7"-30.2")
    1c. Medball Slams 6x3

    Back Squats:
    135x3
    185
    205
    225
    245
    265
    285
    265x2
    245x2
    225x3
    Gal Gadot Crew
    Madelaine Petsch Crew
    Victoria Justice Crew
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  6. #246
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Upper Body- 07/08/2018
    Warm Up:
    3 Rounds:
    Lateral DB Raise x10
    DB Row x10
    DB Bench x5-10
    Mobility

    DB Bench:
    3x15 @ 60s

    DB Incline Bench/DB Incline Curls:
    3x15 @ 40s
    3x15 @ 10s

    Arnold Press/DB Hammer Curls:
    3x15 @ 20s
    3x15 @ 10s

    Face Pulls:
    3x15
    Gal Gadot Crew
    Madelaine Petsch Crew
    Victoria Justice Crew
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  7. #247
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Lower Body Day- 07/10/2018
    Warm Up:
    3 Rounds:
    Goblet Squats x5-10
    Lateral Step Up x5/leg
    Squats x3
    Mobility

    Back Squat/Pull Ups:
    5x6 @ 145
    5x4
    1-Min Rest

    Metcon:
    3 Rounds:
    500m Row
    10 Goblet Squats @ 40-lb
    10 KB Swings @ 44-lb
    Gal Gadot Crew
    Madelaine Petsch Crew
    Victoria Justice Crew
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  8. #248
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Upper Body- 07/11/2018
    Warm Up:
    3 Rounds:
    DB Lateral Raise x10
    DB Row x10
    Bench x5-10
    Mobility

    Bench:
    185x2
    205
    225
    245
    265
    275
    285
    300
    225x8
    185x12
    135x15

    Face Pulls:
    3x15
    Gal Gadot Crew
    Madelaine Petsch Crew
    Victoria Justice Crew
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  9. #249
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Lower Body- 07/13/2018
    Warm Up:
    3 Rounds:
    Goblet Squats x5-10
    Lateral Step Ups x5/leg
    Back Squat x3
    Mobility

    Front Squat:
    165
    190
    210
    230
    250
    260
    270
    250x2
    230x3
    210x4

    Clean & Jerks:
    20 @ 135
    Gal Gadot Crew
    Madelaine Petsch Crew
    Victoria Justice Crew
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  10. #250
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Light Upper Body- 07/14/2018
    Warm Up:
    2 Rounds:
    DB Lateral Raise x10
    DB Row x10
    DB Bench x5-10
    Mobility

    DB Bench:
    3x15 @ 55s

    DB Incline Bench/DB Incline Curls:
    3x15 @ 40s
    3x10 @ 15s

    Arnold Press/DB Hammer Curls:
    3x15 @ 20s
    3x10 @ 15s

    Face Pulls:
    3x15
    Gal Gadot Crew
    Madelaine Petsch Crew
    Victoria Justice Crew
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  11. #251
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Lower Body- 07/17/2018
    Warm Up:
    3 Rounds:
    Goblet Squat x10
    Lateral Step Up x5/leg
    Back Squat x3
    Mobility

    Back Squats:
    185x3
    225x3
    245
    265
    275
    285
    5x7 @ 145 w/ 1-min rest

    Hip Thrusts:
    3x5 @ 95

    RDLs:
    135x5
    3x5 @ 185

    Face Pulls:
    2x15

    Hammer Strength Vertical Pull:
    2x10
    Gal Gadot Crew
    Madelaine Petsch Crew
    Victoria Justice Crew
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  12. #252
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Light Upper Body- 07/18/2018
    Warm Up:
    2 Rounds:
    DB Lateral Raise x10
    DB Row x8-10
    DB Bench x5-10
    Mobility

    DB Bench:
    50x5
    60x5
    70x5
    80x5
    85x6
    85x10

    DB Incline Bench/DB Incline Curls:
    50x5
    60x5
    4x5 @ 70
    70x10
    -----
    5x8 @ 25s

    Arnold Press/DB Hammer Curls:
    3x10 @ 40s
    3x8 @ 25s
    Gal Gadot Crew
    Madelaine Petsch Crew
    Victoria Justice Crew
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  13. #253
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Power Lower Body- 07/19/2018
    Warm Up:
    3 Rounds:
    Goblet Squat x10
    Lateral Step Up x5/leg
    TB DL x3
    Low Box Jump x2
    Mobility

    Contrast:
    1a. TB DL 7x3 @ 320
    1b. Vertical Jump 7x2 (27.3-30.2")
    1c. Medball Slam 7x3

    Power Cleans:
    135
    145
    155
    165
    175
    10x1 @ 185 w/ 1-min break

    DB Lateral Step Up/Weighted GHD Russian Twists:
    4x5/leg @ 25s
    3x10 @ 25-lb plate
    Gal Gadot Crew
    Madelaine Petsch Crew
    Victoria Justice Crew
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  14. #254
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Medium Upper Body- 07/23/2018
    Warm Up:
    3 Rounds:
    DB Lateral Raise x10
    DB Row x10
    BB Bench x5-10
    Mobility

    Bench:
    4x10 @ 185 w/ 2-min rest

    Incline Bench/Ez-Bar Curls:
    4x10 @ 135
    4x10 @ 60

    Face Pulls/Rope Pulldown:
    3x10
    3x10
    Gal Gadot Crew
    Madelaine Petsch Crew
    Victoria Justice Crew
    Reply With Quote

  15. #255
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Light Lower Body- 07/24/2018
    Warm Up:
    3 Rounds:
    Goblet Squat x10
    Lateral Step Up x5/leg
    Back Squat x3
    Mobility

    Back Squat:
    185
    205
    225
    245
    265
    275
    6x8 @ 145

    RDLs:
    5x10 @ 135

    Face Pulls:
    2x10

    Hammer Strength Vertical Pull:
    2x10
    Gal Gadot Crew
    Madelaine Petsch Crew
    Victoria Justice Crew
    Reply With Quote

  16. #256
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Light Upper Body- 07/25/2018
    Warm Up:
    3 Rounds:
    DB Lateral Raise x10
    DB Row x10
    DB Bench x5-10
    Mobility

    DB Bench:
    3x15 @ 60s w/ 1-min rest

    DB Incline Bench/DB Incline Curls:
    3x15 @ 45
    3x15 @ 15

    Arnold Press/Hammer Curls:
    3x15 @ 25
    3x15 @ 25

    Face Pulls/Tricep Pulldown:
    3x15
    3x10
    Gal Gadot Crew
    Madelaine Petsch Crew
    Victoria Justice Crew
    Reply With Quote

  17. #257
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Power Lower Body- 07/27/2018
    Warm Up:
    3 Rounds:
    Goblet Squat x10
    Lateral Step Up x5/leg
    Snatch DL x3
    Low Box Jump x2
    Mobility

    Contrast:
    1a. Snatch Pull 5x3 @ 175, 195, 215, 235, 235
    1b. Pause Vertical Jump 5x2 (28.3"-31.3")
    1c. Medball Slams 5x3 @ 20

    Contrast:
    2a. KB Swings 3x5
    2b. Kneeling Jump + Broad Jump
    2c. Explosive Chin Up 3x3
    2d. Medball Slams 3x3 @ 20

    Lateral Step Up/Weighted GHD Russian Twists:
    3x10/leg
    3x10 @ 25-lb plate

    Bodyweight: 207.2 AM no clothes/213.0 PM with clothes
    Gal Gadot Crew
    Madelaine Petsch Crew
    Victoria Justice Crew
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  18. #258
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Speed Upper Body- 07/28/2018
    Warm Up:
    3 Rounds:
    DB Lateral Raise x10
    DB Row x10
    Bench x3-10
    Mobility

    Speed Bench:
    185x2
    205x3
    8x3 @ 220

    Incline Bench/Ez-Bar Curls:
    3's @ 135, 155, 175, 195, 215, 205
    185x7
    -----
    5's @ 60, 70, 80, 90, 90, 90, 90
    Gal Gadot Crew
    Madelaine Petsch Crew
    Victoria Justice Crew
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  19. #259
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Light Lower Body- 07/31/2018
    Warm Up:
    3 Rounds:
    Goblet Squats x10
    Lateral Step Up x5
    Back Squat x3-5
    Mobility

    Back Squat/Chin Ups:
    5x9 @ 145
    5x4
    1-min rest

    KB Swings/Weighted GHD Russian Twists:
    3x10 @ 70
    3x10 @ 25-lb plate

    Sled Push + Reverse Sled Drag:
    3x(3+3) @ 2 plates @ 10m/side
    Gal Gadot Crew
    Madelaine Petsch Crew
    Victoria Justice Crew
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  20. #260
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Heavy Upper Body- 08/02/2018
    Warm Up:
    3 Rounds:
    DB Lateral Raise x10
    DB Row x10
    DB Bench x5-10
    Mobility

    DB Bench:
    60x5
    70x5
    75x5
    80x5
    85x5
    90x10

    DB Incline Bench:
    50x5
    60x5
    4x5 @ 70
    70x10

    Arnold Press:
    3x10 @ 45
    Gal Gadot Crew
    Madelaine Petsch Crew
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  21. #261
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
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    Ownster8932 is offline
    Light Back Day- 08/03/2018
    Horizontal Hammer Strength:
    3x10

    Vertical Pull Hammer Strength:
    3x10

    Horizontal Hammer Strength:
    3x10

    Vertical Pull Hammer Strength:
    3x10

    Face Pulls:
    3x10
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  22. #262
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Power Lower Body- 08/04/2018
    Warm Up:
    3 Rounds:
    Goblet Squats x5-10
    Lateral Step Up x5/leg
    Front Squats x3
    Mobility

    Front Squat:
    165x2
    185x2
    205x2
    225
    245
    265
    3x1 @ 275
    245x3
    245x2

    Paused Power Jerk Triples:
    135x3
    155x3
    175x3
    185x3

    Hammer Strength Vertical Pull:
    2x10

    Face Pulls:
    2x10
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  23. #263
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
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    Ownster8932 is offline
    Light Lower Body- 08/07/2018
    Warm Up:
    3 Rounds:
    Goblet Squat x5-10
    Lateral Step Up x5/leg
    Back Squat x3
    Mobility

    Back Squat:
    5x10 @ 145 w/ 1-min rest

    RDLs:
    5x10 @ 145 w/ 2-min rest

    Ez-Bar Curls:
    60x10
    3x10 @ 70

    Hammer Strength Vertical Pull:
    2x10

    Facepull:
    2x10
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  24. #264
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
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    Ownster8932 is offline
    Medium Upper Body- 08/08/2018
    Warm Up:
    3 Rounds:
    DB Lateral Raise x10
    DB Row x10
    Bench x5-10
    Mobility

    Bench:
    4x10 @ 190

    Incline Bench:
    4x10 @ 140

    Horizontal Hammer Strength:
    2x10

    Vertical Hammer Strength:
    2x10

    Horizontal Hammer Strength:
    2x10

    Vertical Hammer Strength:
    2x10

    Session 2:

    Power Jerk:
    45x3
    95x3
    115x3
    135x3
    155x3
    10x3 @ 175

    Weighted GHD Russian Twists:
    3x10 @ 25-lb plate

    Facepulls/Tricep Pushdown:
    3x10
    3x10

    Single-Arm Cable Row:
    3x10/arm
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  25. #265
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
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    Ownster8932 is offline
    Power Lower Body- 08/11/2018
    Warm Up:
    3 Rounds:
    Air Squats x8
    Lateral Step Up x5/leg
    TB DL x3
    Box Jumps x1-2
    Mobility

    Contrast:
    1a. TB DL 5x3 @ 410
    1b. Pause Vertical Jump 5x2 (28.2-31.2")

    Complex:
    2a. Power Cleans 5x3 @ 165
    2b. Stiff-Legged Box Jumps @ 24"
    2c. Medball Slams 5x3 @ 20-lb ball

    Front Squats:
    135
    165
    185
    205
    225
    245
    265
    275

    Bodyweight: 205.2 AM no clothes
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  26. #266
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
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    Ownster8932 is offline
    Heavy Upper Body- 08/12/2018
    Warm Up:
    3 Rounds:
    DB Lateral Raise x10
    DB Row x10
    Bench x3-10
    Mobility

    Flat Bench:
    185x3
    205x2
    10x3 @ 225

    Pendlay Rows:
    115x5
    3x8 @ 165

    Incline Bench:
    95x5
    135x3
    155x3
    175x3
    195x3
    3x3 @ 205

    OHP:
    3x10 @ 90

    Close-Grip Bench/Ez-Bar Curls/Lateral Raise:
    3x10 @ 135
    3x10 @ 70, 80, 80
    3x10 @ 10s

    Chest Machine/Tricep Machine:
    3x10
    3x10

    Bodyweight: 204.8 AM no clothes
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  27. #267
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
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    Ownster8932 is offline
    Light Lower Body- 08/14/2018
    Warm Up:
    3 Rounds:
    Goblet Squats x5-10
    Lateral Step Up x5/leg
    Back Squat x3
    Mobility

    Back Squats:
    185x2
    205x2
    225x2
    245x2
    5x5 @ 155 w/1-min rest

    RDL:
    5x5 @ 155 w/1-min rest

    TB DL:
    135x3
    225x3
    275x3
    315x3
    365x3
    315x3

    Vertical Pull Hammer Strength:
    2x10

    Facepulls:
    2x10
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  28. #268
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Medium Upper Body- 08/15/2018
    Hammer Strength Horizontal Pull:
    3x10

    Hammer Strength Vertical Pull:
    3x10

    DB Lateral Raise/DB Bench:
    3x10
    3x5-10

    DB Bench:
    4x10 @ 70s

    DB Incline Bench/DB Incline Curls:
    4x10 @ 60s
    4x10 @ 25s

    Arnold Press/Hammer Curls:
    4x10 @ 30s
    4x10 @ 25s

    Hammer Strength Decline Chest/Face Pulls:
    3x10
    3x10
    Gal Gadot Crew
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  29. #269
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Light Upper Body- 08/18/2018
    Hammer Strength Horizontal Pull:
    3x10

    Hammer Strength Vertical Pull:
    3x10

    DB Lateral Raise/Bench:
    3x10
    3x5-10

    Bench:
    3x15 @ 150 w/1-min rest

    Incline Bench/Ez-Bar Curls:
    3x15 @ 95
    3x15 @ 40s

    Hammer Strength Decline Bench:
    3x15

    Facepulls/Tricep Rope Pulldowns:
    3x15
    3x15
    Gal Gadot Crew
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  30. #270
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    Explosive Lower Body- 08/18/2018
    Warm Up:
    Goblet Squats x5-10
    Lateral Step Up x5
    TB DL x3
    Low Box Jump
    Mobility

    Contrast:
    1a. TB DL 7x3 @ 325
    1b. Pause Vertical Jump 7x2 (28.2"-32.5")
    1c. Medball Slam 7x3 @ 20-lb ball

    Contrast 2:
    1a. Power Clean 5x3 @ 165
    1b. Stiff-Legged Box Jump 5x3 @ 24"
    1c. Medball Slam 5x3 @ 20-lb ball
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