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  1. #421
    Clearly Irrational blue9steel's Avatar
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    Wednesday Nov 18 - RM Day 2 - (RM@80%)
    ---------------------------------------------------
    Pullovers 40x5 70x5 116.5x1 116.5x7
    Face Pulls 40x5 92x1 92x9
    T-Bar Rows 135x5 x180x3 212.5x7
    SSB Squats 135x5 185x5 240x1 240x9

    I'm not sure pullovers were actually at failure, but it didn't feel like a good idea to continue so I stopped. I'm not going to program low rep pullovers in future, seems like it's just asking for injury.
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  2. #422
    Registered User shaneinga's Avatar
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    Originally Posted by blue9steel View Post
    Thanks, I was pretty happy with it too. I'm pondering whether I should make an attempt at 495 even though it's not part of the current plan, I feel like I might be able to do that for a single.
    You should give it a tug before the end of the year. Would be a cool Christmas gift to yourself.
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  3. #423
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by shaneinga View Post
    You should give it a tug before the end of the year. Would be a cool Christmas gift to yourself.
    I really wanted to but I talked myself out of it. It would be pure ego lifting with increased injury risk. Had to remind myself slow and steady wins the race here
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  4. #424
    Clearly Irrational blue9steel's Avatar
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    Thursday Nov 19 - RM Day 3 - (RM@80%)
    -------------------------------------------------
    Bent Rows 135x5 200x7
    GHR BWx1 5x9
    Banded Bench 45x5 95x5 136x7
    Wrist Roller 52.5x1 52.5 x7
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  5. #425
    Clearly Irrational blue9steel's Avatar
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    Friday Nov 20 - RM Day 4 - (RM@80%)
    ---------------------------------------------
    V Pulldowns 120x5 177x1 177x7
    Rope Pushdowns 20x5 48x1 48x9
    Paused Bench 95x5 157x1 157x9
    Front Squats 45x5 95x5 151x1 151x9

    It was strange, in the last four days I didn't have any exercises where I felt I could do 8 or 10, everything was either 7 or 9 reps. I don't feel like I wimped out on anything, just kind of an odd outcome. I managed to cram a six day routine into four days of testing by dropping all duplicates and anything that won't be done in the next meso. It means I lose a bit of information on the exercises that didn't get tested, but it's not that big a deal since they're going to be out of my routine for a bit anyways.

    New mesocycle starts Monday, very exciting! Due to systemic fatigue I can no longer train everything equally so the four biggest muscle groups chest/back & quads/hams will now have alternated priority each meso. The first mesocycle will be Chest and Hamstrings with the following one being Back and Quads. I'm switching from a six day micro to a five day with an upper lower accessory upper lower format. Most things will be worked twice a week except some of the accessories.

    Total number of exercises per muscle group:

    Chest 4
    Back 4
    Quads 4
    Hamstrings 4
    Glutes 1
    Calves 2
    Biceps 2
    Triceps 2
    Forearms 1
    Front Delts 0 **Mine never need direct work
    Side Delts 2
    Rear Delts 2
    Traps 1
    Abs 0/7 **None in the morning session but I'll be doing abs at night daily before my cardio

    Intensities and reps to be used:
    65% 8
    50% 16
    35% 24

    Earlier in the week exercise will uses 65%/50% pairings while later in the week will use 50%/35% pairings. I'm not quite ready to switch to just RIR, but to try and get things a bit closer to where they should be there I'm going to do two extra reps on the first set of each exercise and add one rep each week. Sets will start at two and work up to five for each exercise being progressed, non priority groups will stay at two sets the whole time. The general pattern will look something like this:

    10 8
    10 9 8
    11 9 8 8
    11 10 8 8 8

    More details later.
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  6. #426
    Clearly Irrational blue9steel's Avatar
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    Monday Nov 23 - Upper Day A (2s Week)
    Chest & Hamstring Hypertrophy Meso
    ----------------------------------------------------
    Paused Bench 2x131w95x5 REPS@65%: 10 8
    Inc DB Press 2x50w35x5 REPS@50%: 18 16
    T-Bar Rows 2x172w135x5 REPS@65%: 10 8
    Chinups 2xGreen REPS@50%: 10 10 **First set with 2 Red + 1 Orange band, too heavy
    Seated RL Raise 2x10 REPS@50%: 18 16
    Inc Laterals 2x10 REPS@50%: 12 16 **First set with 12lbs, too heavy

    First day of the new routine, overall went pretty well. I tried doing a chest supported rear delt row by putting one end of the bench up on a plyo box and inclining the seat but it just didn't work that well so I swapped that exercise out. Starting off with extra reps on the first set definitely increased the difficulty but for the most part felt about right.
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  7. #427
    Clearly Irrational blue9steel's Avatar
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    Tuesday Nov 24 - Lower Day A (2s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------------
    RDL 2x312.5w225x5 REPS@65%: 10 8
    GHR 2xGreenwBWx3 REPS@50%: 10 15 **First set was the purple band which didn't provide enough assistance
    Front Squats 2x126w45x5/95x5 REPS@65%: 10 8
    Rev Lunges 2x95w45x5E REPS@50%: 9E 8E **Felt kind of heavy but close enough I'm going to stick with it
    Calf Raises 2x225w225x5 REPS@50%: 12 12 **First set was at 248.5 but that was too heavy for this rep range
    Hammer Curls 2x25w25x3 REPS@50%: 18 16

    I'm a little concerned about total workout time near the end of the meso but I think it'll just barely fit in my maximum allowed time. Getting some nice pump on the sets in the 10-20 rep range, that's been a good addition.
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  8. #428
    Clearly Irrational blue9steel's Avatar
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    Wednesday Nov 25 - Accessory Day (2s Week)
    Chest & Hamstring Hypertrophy Meso
    ------------------------------------------------------------
    Dips 2xPurplewPx3 REPS@50%: 18 16
    Cable Pushdowns 2x20 REPS@35%: 26 24
    DB Pullovers 2x50w35x5 REPS@50%: 18 16
    Wrist Curls 2x45 REPS@50%: 18 16
    Hip Thrusts 2x225 REPS@65%: 10/8
    DB Shrugs 2x35 REPS@50%: 18/16

    DB pullovers and Hip Thrusts both should have been for more reps / lower %1RM theoretically at those weights, but in practice that wasn't going to happen. Tricep bar pullover numbers may not translate well and Hip Thrusts haven't been in my program for a while so I may be somewhat de-trained. High rep pushdowns had a nice burn to them despite the low weight.
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  9. #429
    Clearly Irrational blue9steel's Avatar
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    Thursday Nov 26 - Upper Day B (2s Week)
    Chest & Hamstring Hypertrophy Meso
    -------------------------------------------------------
    Banded Bench 2x75 REPS@50%: 13 10 **1st set was at 85lbs, 2nd set at 80lbs, still too heavy
    Inc DB Press 2x30w3 REPS@35%: 22 24 **1st set was at 35lbs
    Bent Rows 2x125w95x5 REPS@50%: 18 16
    V Pulldowns 2x77w40x5 REPS@35%: 26 24
    Face Pulls 2x60w30x5 REPS@50%: 18 16
    Cable Upright Rows 2x20w3 REPS@50%: 18 16

    Starting to get a slightly better feel for RIR now that I'm paying attention, at least in a really rough sense of "is this too light, too heavy or roughly right for this rep range". Muscle pumps were up across the board. I'm not convinced bent rows are good in the 10-20 range due to breathing, though I was able to complete the reps. The 20-30 rep range has turned out to be more about pain tolerance and fortitude, I'm not sure I like it as much as 10-20, though it does seem effective on some exercises.
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  10. #430
    Clearly Irrational blue9steel's Avatar
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    Friday Nov 26 - Lower Day B (2s Week)
    Chest & Hamstring Hypertrophy Meso
    ---------------------------------------------------
    Good Mornings 2x95 REPS@50%: 18 16
    GHR 2xBlue REPS@35%: 23 18
    SSB Squats 2x155w95x5 REPS@50%: 18 12 **1st set had the math wrong and used 108 but 2nd set performance at correct weight makes me wonder
    Belt Squats 2x25 REPS@50%: 15 10 **26/24 was NOT going to happen and I didn't want to go less than 25lbs due to setup issues
    Calf Raises 2x135 REPS@35%: 26 24
    EZ Curls 2x40 REPS@50%: 18 16

    Good mornings I didn't really feel all in my hamstrings, more in my glutes and lower back but I'll work on my form. Weight may have been a bit too light.

    Belt Squats are using the landmine with a barbell & ring collar hooked via short chain and two carabiners to a spud belt while standing on 55 & 45 bumpers stacked atop each other. Basically I chain up, stand up, back up on to the bumpers then do my reps. Balance felt fine even though the chain is at a forward angle, if anything that helped my balance. My quads definitely got a good workout. Weight is only the plate, I'm ignoring the bar.

    Calf raises I got a great burn in the 20-30 rep range and actually have some calf pump today which is rare for me.

    Today ends my first microcycle on the new program. Overall I rate it a success and don't plan any major changes other than some minor weight adjustments here and there to get things in the rep ranges I want. No evening cardio this week while I'm on vacation.
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  11. #431
    Registered User LWW's Avatar
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    Nice Dead Lifting!
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  12. #432
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by LWW View Post
    Nice Dead Lifting!
    Thanks. I wish they weren't so fatiguing, I actually like deadlifting.
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  13. #433
    Clearly Irrational blue9steel's Avatar
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    Monday Nov 30 - Upper Day A (3s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------
    Paused Bench 3x131w95x5 REPS@65%: 10 9 8
    Inc DB Press 3x50w35x5 REPS@50%: 18 16 10
    T-Bar Rows 2x172w135x5 REPS@65%: 10 9
    Chinups 2xBlue REPS@50%: 12 12 **First set with Green, too heavy
    Seated RL Raise 3x10w3 REPS@50%: 18 14 12
    Inc Laterals 3x10 REPS@50%: 18 17 16

    Some exercises the reps fell off faster than expected, in those cases I won't be pushing the earlier sets higher proactively, Incline DB Press for example.

    I'm having trouble with chinups, using the band for assistance isn't getting me into the right rep range no matter how much tension I provide. This has to do with the fact that they provide the most assistance at the bottom while the hardest part of the motion is at the top. I'm either going to have to figure out another way of providing assistance or just accept a lower rep range.

    Cardio as normal starting Friday. Had four days of relaxed eating for the holiday, back on normal pattern starting today.
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  14. #434
    Clearly Irrational blue9steel's Avatar
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    Tuesday Dec 1 - Lower Day A (3s Week)
    Chest & Hamstring Hypertrophy Meso
    ------------------------------------------------
    RDL 3x312.5w225x5 REPS@65%: 10 9 8
    GHR 3xGreenw3 REPS@50%: 18 15 12
    Front Squats 2x126w45x5/95x5 REPS@65%: 10 9
    Rev Lunges 2x95w45x5E REPS@50%: 10E 8E
    Calf Raises 3x225w5 REPS@50%: 18 13 11
    Hammer Curls 3x25w25x3 REPS@50%: 18 11 9

    Managed to tweak my lower back yesterday doing Seated Rear Lateral Raises of all things, wore my belt a lot today which let me work through it.
    Last edited by blue9steel; 12-02-2020 at 09:54 AM.
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  15. #435
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    Wednesday Dec 2 - Accessory Day (3s Week)
    Chest & Hamstring Hypertrophy Meso
    ----------------------------------------------------
    Dips 3xPurplew3 REPS@50%: 18 17 16
    Cable Pushdowns 3x20 REPS@35%: 26 25 24 **A bit light, going to increase weight next time
    DB Pullovers 3x50w35x5 REPS@50%: 18 17 16
    Wrist Curls 3x45 REPS@50%: 18 17 16
    Hip Thrusts 3x225 REPS@65%: 10 9 8
    DB Shrugs 3x35 REPS@50%: 18 17 16
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  16. #436
    Clearly Irrational blue9steel's Avatar
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    Thursday Dec 3 - Upper Day B (3s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------
    Banded Bench 3x75w45x5 REPS@50%: 18 12 10
    Inc DB Press 3x30w5 REPS@35%: 26 24 14
    Bent Rows 2x125w95x5 REPS@50%: 18 11
    V Pulldowns 2x77w40x5 REPS@35%: 26 14
    Face Pulls 3x60w30x5 REPS@50%: 18 17 16
    Cable Upright Rows 3x20w5 REPS@50%: 18 14 10
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  17. #437
    Clearly Irrational blue9steel's Avatar
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    Friday Dec 4 - Lower Day B (3s Week)
    Chest & Hamstring Hypertrophy Meso
    ---------------------------------------------
    Good Mornings 2x95 REPS@50%: 18 17 16
    GHR 2xBlue REPS@35%: 24 19 16
    SSB Squats 2x155w95x5 REPS@50%: 18 13
    Belt Squats 2x25 REPS@50%: 15 11
    Calf Raises 2x135 REPS@35%: 26 24 13
    EZ Curls 2x40 REPS@50%: 18 17 14

    I get a great burn with those high rep calf raises, some of the other exercises I'm using the 20-30 rep range on are kind of meh. I'll re-evaluate at the end of the meso.
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    Monday De 7 - Upper Day A (4s Week)
    Chest & Hamstring Hypertrophy Meso
    ---------------------------------------------
    Paused Bench 4x131w95x5 REPS@65%: 11 9 8 8
    Inc DB Press 4x50w35x5 REPS@50%: 19 12 10 8
    T-Bar Rows 2x172w135x5 REPS@65%: 11 9
    Chinups 2xGreen REPS@50%: 12 8
    DB Bent Flies 4x10w3 REPS@50%: 18 15 13 12
    Inc Laterals 4x10 REPS@50%: 19 14 10 8

    Chinups I decided to just roll with the green bands and let the reps fall where they may. I swapped out Seated Rear Lateral Raises for Bent Rear Lateral Raises, felt just as good on my shoulders and MUCH better on my lower back. I'm starting to get a bit better feel for RIR and when to proactively increase reps vs. just match or beat. By the end of meso I think I'll have a pretty good feel for RIR and be able to ensure most sets land in the 3-0 range that is optimal, whether or not I can control it better than that is another question, but maybe doesn't matter.
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    Tuesday Dec 8 - Lower Day A (4s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------
    RDL 4x312.5w225x5 REPS@65%: 11 9 8 8
    GHR 4xGreenw3 REPS@50%: 18 16 13 10
    Front Squats 2x126w45x5/95x5 REPS@65%: 11 9
    Rev Lunges 2x95w45x5E REPS@50%: 11E 8E
    Calf Raises 4x225w5 REPS@50%: 18 13 12 8
    Hammer Curls 4x25w25x3 REPS@50%: 18 14 10 8
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    Wednesday Dec 9 - Accessory Day (4s Week)
    Chest & Hamstring Hypertrophy Meso
    ----------------------------------------------------
    Dips 4xPurplew3 REPS@50%: 19 14 14 12
    Cable Pushdowns 4x30 REPS@35%: 22 16 14 12
    DB Pullovers 4x50w35x5 REPS@50%: 19 17 14 12
    Wrist Curls 4x45 REPS@50%: 19 15 14 12
    Hip Thrusts 4x225 REPS@65%: 11 9 8 5
    DB Shrugs 4x35 REPS@50%: 19 14 10 8
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  21. #441
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    Thursday Dec 10 - Upper Day B (4s Week)
    Chest & Hamstring Hypertrophy Meso
    --------------------------------------------------
    Banded Bench 3x75w45x5 REPS@50%: 18 13 11 8
    Inc DB Press 3x30w5 REPS@35%: 26 25 15 14
    Bent Rows 2x125w95x5 REPS@50%: 18 12
    V Pulldowns 2x77w40x5 REPS@35%: 26 16
    Face Pulls 3x60w30x5 REPS@50%: 18 18 16 10
    Cable Upright Rows 3x20w5 REPS@50%: 18 16 10 11

    Meso is going pretty well, fatigue is rising since it's 4s week but it's quite manageable and I don't see any problems with making it through 5s week. Workout time will likely reach the max allowed next week but remain within bounds. So far this 50% of big stuff prioritization strategy seems to be working.
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    Friday Dec 11 - Lower Day B (4s Week)
    Chest & Hamstring Hypertrophy Meso
    ----------------------------------------------
    Good Mornings 4x95w45x5 REPS@50%: 19 15 15 13
    GHR 4xBluew3 REPS@35%: 25 20 17 12
    SSB Squats 2x155w95x5 REPS@50%: 18 16
    Belt Squats 2x25w3 REPS@50%: 16 12
    Calf Raises 4x135w5 REPS@35%: 27 25 15 14
    EZ Curls 4x40w3 REPS@50%: 19 18 15 10
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    Monday Dec 14 - Upper Day A (5s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------
    Paused Bench 5x131w95x5 REPS@65%: 12 10 9 9 7
    Inc DB Press 5x50w35x5 REPS@50%: 20 13 11 9 8
    T-Bar Rows 2x172w135x5 REPS@65%: 12 9
    Chinups 2xGreenw3 REPS@50%: 12 8
    DB Bent Flies 5x10w3 REPS@50%: 20 16 14 12 12
    Inc Laterals 5x10w3 REPS@50%: 20 15 11 9 8
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  24. #444
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    Tuesday Dec 15 - Lower Day A (5s Week)
    Chest & Hamstring Hypertrophy Meso
    ------------------------------------------------
    RDL 5x312.5w225x5 REPS@65%: 12 10 9 9 8
    GHR 5xGreenw3 REPS@50%: 19 17 14 11 10
    Front Squats 2x126w45x5/95x5 REPS@65%: 12 10
    Rev Lunges 2x95w45x5E REPS@50%: 12E 9E
    Calf Raises 5x225w5 REPS@50%: 18 13 12 8 7
    Hammer Curls 5x25w25x3 REPS@50%: 19 14 11 9 8

    Fatigue level is good, I don't see any problems finishing out the cycle. Workout time is right at the limit of what I'll tolerate, 5s week workouts are taking 2h 15m - 2h 30m total. (including things like bio breaks, getting more coffee, switching Yahoo videos, keeping an eye on work emails, etc. that are part of my normal routine) The funny part is that like half the workout is the first two exercises, then the rest fly by. That will likely change to the middle two exercises next meso due to emphasis. The truth is that I probably need to add sessions but I don't think I want to. I'll just live with it for now and see how it goes.
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    Wednesday Dec 16 - Accessory Day (5s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------------
    Dips 5xPurplew3 REPS@50%: 20 15 16 14 13
    Cable Pushdowns 5x30w5 REPS@35%: 23 17 15 13 11
    DB Pullovers 5x50w35x5 REPS@50%: 20 18 15 13 11
    Wrist Curls 5x45w3 REPS@50%: 20 16 15 13 10
    Hip Thrusts 5x225w REPS@65%: 12 10 9 6 5
    DB Shrugs 5x35w3 REPS@50%: 20 15 11 9 6
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    Thursday Dec 17 - Upper Day B (5s Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------------
    Banded Bench 5x75w45x5 REPS@50%: 19 14 12 9 7
    Inc DB Press 5x30w5 REPS@35%: 27 24 15 12 10
    Bent Rows 2x125w95x5 REPS@50%: 19 13
    V Pulldowns 2x77w40x5 REPS@35%: 27 17
    Face Pulls 5x60w30x5 REPS@50%: 20 14 12 10 6
    Cable Upright Rows 5x20w5 REPS@50%: 10 8
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    Friday Dec 18 - Lower Day B (5s Week)
    Chest & Hamstring Hypertrophy Meso
    ----------------------------------------------
    Good Mornings 5x95w45x5 REPS@50%: 20 16 16 15 12
    GHR 5xBluew3 REPS@35%: 27 21 18 15 13
    SSB Squats 2x155w95x5 REPS@50%: 19 17
    Belt Squats 2x25w3 REPS@50%: 17 13
    Calf Raises 5x135w5 REPS@35%: 28 26 16 14 11
    EZ Curls 5x40w3 REPS@50%: 20 19 13 10 10
    Last edited by blue9steel; 12-22-2020 at 11:32 AM.
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    Monday Dec 21 - Upper Day A (RM Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------
    Paused Bench 131w95x5 REPS@65%: 1 14
    Inc DB Press 50w35x5 REPS@50%: 1 20
    T-Bar Rows 172w135x5 REPS@65%: 1 13
    Chinups Greenw3 REPS@50%: 13
    DB Bent Flies 10w3 REPS@50%: 22
    Inc Laterals 10w3 REPS@50%: 21
    Last edited by blue9steel; 12-22-2020 at 11:33 AM.
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    Tuesday Dec 22 - Lower Day A (RM Week)
    Chest & Hamstring Hypertrophy Meso
    ------------------------------------------------
    RDL 312.5w225x5 REPS@65%: 1 13
    GHR Greenw3 REPS@50%: 20
    Front Squats 126w45x5/95x5 REPS@65%: 13
    Rev Lunges 95w45x5E REPS@50%: 1E 13E
    Calf Raises 225w5 REPS@50%: 18
    Hammer Curls 25w25x3 REPS@50%: 20
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  30. #450
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    Wednesday Dec 17 - Accessory Day (RM Week)
    Chest & Hamstring Hypertrophy Meso
    -----------------------------------------------------
    Dips Purplew3 REPS@50%: 23
    Cable Pushdowns 30w5 REPS@35%: 24
    DB Pullovers 50w35x5 REPS@50%: 22
    Wrist Curls 45w3 REPS@50%: 22
    Hip Thrusts 225w REPS@65%: 13
    DB Shrugs 35w3 REPS@50%: 21

    In other news the new Scientific Principles of Hypertrophy Training book from RP is out now. I bought my copy, looks like Christmas came early to the gym this year!
    Last edited by blue9steel; 12-24-2020 at 01:52 PM.
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