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  1. #841
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 1,319
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    StinnerOzz is offline
    ARMS / DELTS / CALVES / ABS

    A little priority work for everything small before I take off a week+

    I'll be getting tons of cardio & junk food in during this time. I need to splurge.




    Working warmups

    Wide Cable Hammer Curls SS Cable French Press
    50x8 / 50x12
    50x12 / 50x15
    50x12 / 60x12

    Seated Calf Raise
    70x8,12,8,10



    Seated calf raise double peaks
    90x8,6 / drop 80x6,6 / drop 70x8,6 RP


    Calf raise 2up/1down
    +40x6,6,5 each, alternating no rest
    RP +40x20 both


    Tibialis raise w/band, 3s peaks: medium black band x12,12,12, alternating no rest


    Cable Curls
    21s@60 / drop 50x10 / drop 21s@40
    21s@60 / drop 50x10 / 40x10,5 double peaks


    Ab saw w/slides & vest
    +40x6,6,6
    +40x6+60s plank
    +40x6+40s plank


    #4 Extreme Decline CG Bench
    185x20,10,8 RP


    Wide Upright Rows: 105x8,8,6 / drop 95x10,8, 20s rest


    Gironda Cradle Rope Extensions
    60x12,10,10,8, 20s rest
    SS unilateral Rev grip pressdown
    25x8,6 each, alternating no rest


    Bent Rear DB Laterals 40x20
    SS Incline Seal Rear DB Laterals 30x15,10 RP
    Last edited by StinnerOzz; Yesterday at 11:17 PM.
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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