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Thread: Kinobody

  1. #31
    Registered User santisica's Avatar
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    B

    Chin-ups hammer grip
    BWx5,5,4
    Rear Delts Flyes
    8,5x14,13,13
    DB Curls
    8,5x9,9,8
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  2. #32
    Registered User santisica's Avatar
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    A

    Incline DB Press
    26x7
    23,5x8
    21x10
    Decline CGBP
    62,5x6
    57,5x8
    52,5x8
    Lateral Raises
    6x13,10,10
    Skullcrushers
    23,5x12,10,6
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  3. #33
    Registered User santisica's Avatar
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    B

    Chair Pull-ups
    3x8,8,6
    BB Rows
    55x5
    50x6
    45x8
    Rear Delts Flyes
    8,5x14,13,13
    DB Curls
    8,5x9,9,8
    Box Squats
    120x5
    110x6
    102,5x8

    Got the week off so no jiu jitsu, I also started doing calisthenics so I dropped the chinups for bb rows since I will be doing chinups the days I do calisthenics. I can do 1 pull-up now, it's not the best form but it's better than nothing. I did the same workout than last time because It's been a while since I do them.
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  4. #34
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    Forgot to post this one, from 24/09:

    B

    Chair Pull-ups
    8,8,6
    BB Rows
    55x5
    50x6
    45x8
    Rear Delts Flyes
    8,5x14,13,13
    DB Curls
    8,5x9,9,8
    Box Squats
    120x5
    110x6
    102,5x8

    Today's workout:

    A

    Incline DB Press
    21x8
    18,5x10
    16x12
    Decline CGBP
    60x6
    55x8
    50x10
    Lateral Raises
    6x10,10,9
    Skullcrushers
    23,5x8,8,7
    One arm DB Shrugs
    23,5x12,10,8
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  5. #35
    Registered User santisica's Avatar
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    B

    BB Rows
    57,5x5
    52,5x6
    47,5x8
    Rear Delts Flyes
    6x14,14,14
    DB Curls
    8,5x9,9,8
    Bulgarian Splits Squats
    13,5x5
    11x6
    8,5x8

    Changed squats for bulgarian because warming up for squats was too long. Forgot I did 8,5 kg on rear delts last workout but the light weight felt better
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  6. #36
    Registered User santisica's Avatar
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    Yesterday's workout:

    A

    Incline DB Press
    23,5x7
    21x8
    18,5x10
    Decline CGBP
    62,5x6
    57,5x8
    52,5x10
    Lateral Raises
    6x10,10,9
    Skullcrushers
    23,5x12,7,6
    One arm DB Shrugs
    23,5x13-11-9
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  7. #37
    Registered User santisica's Avatar
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    B

    BB Rows
    60x5
    55x6
    50x8
    Rear Delts Flyes
    6x15,15,14
    DB Curls
    8,5x9,9,9

    Didn't do bulgarian splits squats because my knees were hurting, been playing a lot of basketball lately and also running. Will do them on thursday.
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  8. #38
    Registered User santisica's Avatar
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    B

    Bulgarian Splits Squats
    16x5
    13,5x6
    11x8


    A

    Incline DB Press
    23,5x8
    21x10
    18,5x12
    Decline CGBP
    65x6
    60x8
    55x10
    Lateral Raises
    6x10,10,10
    Skullcrushers
    23,5x9,8,7
    One arm DB Shrugs
    23,5x14-12-10
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  9. #39
    Registered User santisica's Avatar
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    B

    BB Rows
    62,5x5
    57,5x6
    52,5x8
    Rear Delts Flyes
    6x16,16,16
    DB Curls
    8,5x9,9,10

    I didn't do legs because my knee started to bother me.
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  10. #40
    Registered User santisica's Avatar
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    A

    Incline DB Press
    26x6
    23,5x8
    21x10
    Decline CGBP
    67,5x6
    62,5xX
    57,5x8-10 (I messed up changing the weights)
    Lateral Raises
    6x10,10,11
    Skullcrushers
    23,5x9,9,9
    One arm DB Shrugs
    26x12-10-8
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  11. #41
    Registered User santisica's Avatar
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    I'm changing routines to a brosplit for a little while, I designed this routine for my brother and I'm going to do it too.

    It's 5 days a week and very minimalistic too.

    Today's workout:

    Arms
    BB Curls
    17,5x10,10,10
    Skullcrushers
    26,5x9,9,10
    DB Curls
    8,5x10,10,9
    Overhead DB Ext
    6x12,12,12
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  12. #42
    Registered User santisica's Avatar
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    Chest
    Flat Bench

    60x8,8,8
    Incline DB Press
    16x10,10,10
    DB Flyes
    6x12,12,12
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  13. #43
    Registered User santisica's Avatar
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    Back
    Bb Rows

    55x8,8,8
    Seated Db Rows
    11x10,10,10
    Db Rows
    8,5x12,12,12
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  14. #44
    Registered User santisica's Avatar
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    santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250)
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    Shoulders
    Ohp

    40x7,7,6
    Lateral Raises
    6x10,10,9
    Rear Delts Flyes
    6x12,12,12
    Db Shrugs
    16x15,15,15

    I'm gonna do legs tomorrow and then i'm supressing the routine into 3 days a week (same volume) so I can do 2 days of calisthenics.
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  15. #45
    Registered User santisica's Avatar
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    santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250)
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    Chest/Tris

    Bench Press
    62,5x7,7,7
    Incline DB Press
    18,5x9,9,9
    DB Flyes
    8,5x12,12,12
    Lateral Raises
    6x11,11,11
    Skullcrushers
    26,5x10,10,8
    Overhead DB Ext
    8,5x8,8,8
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  16. #46
    Registered User santisica's Avatar
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    Back workout from last thursday:

    BB Rows
    57,5x8,8,8
    T-Bar Rows
    25x10,10,10
    DB Rows
    11x12,12,12
    Rear Delts Flyes
    6x13,13,12
    DB Curls
    8,5x10,10,8
    Hammer Curls
    6x8,8,8

    Today legs workout:

    Box Squats
    100x6,6,6
    Romanian DL
    40x8,8,8
    Reverse Lunges
    8,5x10,10,10
    Calves Raises
    35x25,25,25
    DB Curls
    8,5x10,10,9
    Hammer Curls
    6x8,8,10

    I'm tempted to workout 5 days a week like a push/pull/legs/push/pull maybe I will.
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  17. #47
    Registered User santisica's Avatar
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    Pull 1

    OHP
    40x6,6,6
    BB Rows
    60x6,6,7
    T-Bar Rows
    27,5x8,9,9
    DB Rows
    13,5x10,10,10
    Farmer's Walk
    18,5x3x45 sec
    Rear Delts Flyes
    6x13,13,13
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  18. #48
    Registered User santisica's Avatar
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    Posts: 131
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    Push 2

    Decline BP
    60x8,8,8
    Low Incline DB Press
    18,5x10,10,10
    Incline Flyes
    8,5x13,13,13
    CGBP
    25x10,12,12
    DB Skullcrushers
    6x10,10,10
    Lateral Raises
    6x12,12,12
    DB Shrugs
    18,5x15,15,15
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  19. #49
    Registered User santisica's Avatar
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    Pull 2

    T-Bar Rows
    32,5x8,8,8
    BB Rows
    55x8,8,6
    DB Rows
    13,5x12,12,12
    DB OHP
    8,5x10,10,8
    Rear Delts Flyes
    6x14,14,14
    BB Curls
    17,5x9,9,9
    Reverse Curls
    11x12,12,12
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  20. #50
    Registered User santisica's Avatar
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    Push 1

    Bench Press
    62,5x8,8,8
    Incline DB Press
    18,5x10,10,10
    DB Flyes
    8,5x14,14,14
    Lateral Raises
    6x12,12,11
    Skullcrushers
    23,5x10,7,6 >been with this weight for too long gonna drop it and go from there
    Overhead ext
    6x10,10,10
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  21. #51
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    Legs

    Box Squats
    100x7,7,8
    Romanian DL
    40x10,10,10
    Reverse Lunges
    8,5x12,12,12
    Calves Raises
    40x25,25,25
    DB Curls
    8,5x10,10,10
    Hammer Curls
    6x10,10,8
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  22. #52
    Registered User santisica's Avatar
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    Posts: 131
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    Pull 1

    OHP
    40x7,6,5
    BB Rows
    60x7,7,8
    T-Bar Rows
    27,5x10,10,10
    DB Rows
    13,5x11,11,11
    Farmer's Walk
    21x3x35 sec
    Rear Delts Flyes
    6x14.12,9
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  23. #53
    Registered User santisica's Avatar
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    Age: 21
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    Push 2

    Decline BP
    62,5x8,8,8
    Low Incline DB Press
    21x10,7,7
    Incline Flyes
    8,5x14,13,10
    CGBP
    25x12,12,12
    DB Skullcrushers
    6x11,10,6
    Lateral Raises
    6x13,12,10
    DB Shrugs
    21x12,12,12
    Last edited by santisica; 11-16-2019 at 11:01 AM.
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  24. #54
    Registered User santisica's Avatar
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    Push 1

    Bench Press
    65x7,7,7
    Incline DB Press
    21x8,7,6
    DB Flyes
    8,5x15,14,9
    Lateral Raises
    6x12,9,6
    Skullcrushers
    18,5x10,10,10
    Overhead ext
    6x10,10,10
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  25. #55
    Registered User santisica's Avatar
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    Age: 21
    Posts: 131
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    Pull

    OHP
    40x6,6,4
    BB Rows
    60x6,6,7
    T-Bar Rows
    30x8,8,8
    DB Rows
    13,5x12,12,12
    Rear Delts Flyes
    6x15,12,10
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  26. #56
    Registered User santisica's Avatar
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    Posts: 131
    Rep Power: 359
    santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250)
    santisica is offline
    Legs

    Box Squats
    100x6,6,6
    Romanian DL
    42,5x10,10,10
    Reverse Lunges
    11x12,12,12
    Calves Raises
    45x20,20,20
    DB Curls
    8,5x10,8,5
    Hammer Curls
    6x9,7,6
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  27. #57
    Registered User santisica's Avatar
    Join Date: Nov 2014
    Age: 21
    Posts: 131
    Rep Power: 359
    santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250)
    santisica is offline
    Upper

    Decline BP
    65x6,6,6
    BB Rows Underhand
    50x7,7,7
    CGBP ss BB Curls W
    27,5x12,12,12
    16x12,12,12
    Overhead BB Ext ss Seated DB Curls
    16x12,12,12
    6x11,9,8
    DB Shrugs (rest pause)
    21x15,5,5,5,5
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  28. #58
    Registered User santisica's Avatar
    Join Date: Nov 2014
    Age: 21
    Posts: 131
    Rep Power: 359
    santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250)
    santisica is offline
    Chest/Tris

    Bench Press
    65x8,8,6
    Incline DB Press
    21x8,8,6
    DB Flyes
    8,5x15,15,13
    Skullcrushers
    18,5x12,11,8
    Overhead ext
    6x11,10,9
    Lateral Raises
    6x12,11,9
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  29. #59
    Registered User santisica's Avatar
    Join Date: Nov 2014
    Age: 21
    Posts: 131
    Rep Power: 359
    santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250)
    santisica is offline
    Back/Shoulders

    OHP
    40x6,6,6
    BB Rows
    60x7,7,7
    T-Bar Rows
    30x10,10,10
    DB Rows
    16x10,9,9
    Rear Delts Flyes
    6x13,12,12
    DB Shrugs
    23,5x12,12,12,4
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  30. #60
    Registered User santisica's Avatar
    Join Date: Nov 2014
    Age: 21
    Posts: 131
    Rep Power: 359
    santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250) santisica has a spectacular aura about. (+250)
    santisica is offline
    Legs

    Box Squats
    100x7,7,8
    Romanian DL
    45x8,9,9
    Reverse Lunges
    13,5x10,10,10
    Calves Raises
    45x25,25,25
    DB Curls
    8,5x10,10,7
    Hammer Curls
    6x10,10,8
    Reply With Quote

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