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  1. #631
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 49
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Tuesday Aug 31 - 3s Week
    Superset Cycle
    ------------------------------
    Hip Thrusts(2) 245w135 SETS: 8 8
    Reverse Flys 12.5 SETS: 11R 11L 11R
    Power Shrugs 135 SETS: 11 10 8
    Wrist Curls 65/20 SETS: 9 8 7 / 7 6 5
    Calf Raises 245w135 SETS: 9 8 7
    Face Pulls 70w40 SETS: 9 8 7
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  2. #632
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 49
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Wednesday Sep 1 - 3s Week
    Superset Cycle
    ------------------------------
    DIY Cable Flys 25 SETS: 12 11 11
    Cable Rows 100w70 SETS: 15 12 11
    Belt Squats 40w25 SETS: 13 12 11
    GHR BW SETS: 14 12 11
    BB Curls 60w45 SETS: 11 11 10
    Dips 15wBW SETS: 9 8 7
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  3. #633
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Thursday Sep 2 - 3s Week
    Superset Cycle
    ------------------------------
    Calf Raises 245w135 SETS: 10 10 9
    GHR Situps BW SETS: 11 10 9
    TB Shrugs 115 SETS: 11 10 10
    Leaning Laterals 12 SETS: 11 10 9
    Wrist Roller 60 SETS: 7E 6E 5E
    Arnold Press 15 SETS: 10 9 8
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  4. #634
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Friday Sep 3 - 3s Week
    Superset Cycle
    ------------------------------
    Inc DB Press 40w20 SETS: 15 14 13
    Step Ups 20 SETS: 14 14 13
    Pullovers 65w40 SETS: 12 11 10
    Skull Crushers 55 SETS: 45x12 11 10
    RDL 315w225 SETS: 7 6 5
    Hammer Curls 45w20 SETS: 11 10 10
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  5. #635
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Monday Sep 6 - 4s Week
    Superset Cycle
    ------------------------------
    Paused Bench 170w135 SETS: 8 7 6 5
    Supinated Pulldowns 100w60 SETS: 11 10 9 9
    SSB Squats(2) 185w135 SETS: 8 8 7 7
    Power Cleans 155w95 SETS: 8 7 6 5
    Reverse Curls 40w20 SETS: 12 10 10 9
    Overhead Tricep Extensions 30w20 SETS: 13 12 10 9
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  6. #636
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 49
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Tuesday Sep 7 - 4s Week
    Superset Cycle
    ------------------------------
    Hip Thrusts(2) 245w135 SETS: 9 8
    Reverse Flys 12.5 SETS: 12R 12L 12R 12L
    Power Shrugs 135 SETS: 12 11 10 8
    Wrist Curls 65/20 SETS: 10 9 8 7 / 8 7 7 6
    Calf Raises 245w135 SETS: 10 9 9 9
    Face Pulls 70w40 SETS: 10 9 9 9
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  7. #637
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Wednesday Sep 8 - 4s Week
    Superset Cycle
    ------------------------------
    DIY Cable Flys 25 SETS: 14 13 13 11
    Cable Rows 100w70 SETS: 16 14 12 12
    Belt Squats 40w25 SETS: 25x17 12 12 10
    GHR BW SETS: 14 14 12 12
    BB Curls 60w45 SETS: 12 11 9 8
    Dips 15wBW SETS: 10 8 8 7
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  8. #638
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Thursday Sep 9 - 4s Week
    Superset Cycle
    ------------------------------
    Calf Raises 245w135 SETS: 11 9 8 7
    GHR Situps BW SETS: 12 11 10 10
    TB Shrugs 115 SETS: 12 8 8 8
    Leaning Laterals 12 SETS: 12 11 10 9
    Wrist Roller 60 SETS: 4E 5E 5E 5E
    Arnold Press 15 SETS: 10 9 8 8
    Reply With Quote

  9. #639
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 49
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Friday Sep 10 - 4s Week
    Superset Cycle
    ------------------------------
    Inc DB Press 40w20 SETS: 16 15 14 13
    Step Ups 20 SETS: 16 15 13 12
    Pullovers 65w40 SETS: 13 12 11 11
    Skull Crushers 55 SETS: 13 12 11 11
    RDL(2) 315w225 SETS: 8 7
    Hammer Curls 45w20 SETS: 13 13 13 12 12
    Reply With Quote

  10. #640
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 49
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Monday Sep 13 - 5s Week
    Superset Cycle
    ------------------------------
    Paused Bench 170w135 SETS: 9 8 7 6 6
    Supinated Pulldowns 100w60 SETS: 12 11 10 9 9
    SSB Squats(2) 185w135 SETS: 9 9
    Power Cleans 155w95 SETS: 9 8 7 6 5
    Reverse Curls 40w20 SETS: 13 12 12 10 10
    Overhead Tricep Extensions 30w20 SETS: 14 13 12 11 10
    Reply With Quote

  11. #641
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Tuesday Sep 14 - 5s Week
    Superset Cycle
    ------------------------------
    Hip Thrusts(2) 245w135 SETS: 10 9 8 7 6
    Reverse Flys 12.5 SETS: 12R 8L/4L 6R/6L 5L/5R 5R/2L/3L
    Power Shrugs 135 SETS: 13 12 11 10 9
    Wrist Curls 65/20 SETS: 10 10 9 9 7 / 8 8 7 7 5
    Calf Raises 245w135 SETS: 10 9 8 7 6
    Face Pulls 70w40 SETS: 10 9 8 7 6
    Reply With Quote

  12. #642
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 49
    Posts: 5,521
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Wednesday Sep 15 - 5s Week
    Superset Cycle
    ------------------------------
    DIY Cable Flys 25 SETS: 15 14 13 12 11
    Cable Rows 100w70 SETS: 17 16 15 15 15
    Belt Squats 40w25 SETS: 15 14 12 11 10
    GHR BW SETS: 15 14 12 10 9
    BB Curls 60w45 SETS: 13 12 11 10 9 8
    Dips 15wBW SETS: 11 10 9 8 7
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  13. #643
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 49
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Thursday Sep 16 - 5s Week
    Superset Cycle
    ------------------------------
    Calf Raises 245w135 SETS: 8 8 8 8 7
    GHR Situps BW SETS: 12 11 10 10 10
    TB Shrugs 115 SETS: 10 8 8 7 6
    Leaning Laterals 12 SETS: 13 12 11 10 9
    Wrist Roller 60 SETS: 6E 5E 4E 3E 3E
    Arnold Press 15 SETS: 10 9 8 7 6
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  14. #644
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 49
    Posts: 5,521
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Friday Sep 17 - 5s Week
    Superset Cycle
    ------------------------------
    Inc DB Press 40w20 SETS: 17 16 15 14 13
    Step Ups 20 SETS: 17 16 15 14 13
    Pullovers 65w40 SETS: 14 13 12 11 8
    Skull Crushers 55 SETS: 14 13 12 10 7
    RDL(2) 315w225 SETS: 9 8
    Hammer Curls 45w20 SETS: 14 14 14 13 12
    Reply With Quote

  15. #645
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 49
    Posts: 5,521
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Monday Sep 20 - Deload Week
    Superset Cycle
    ------------------------------
    Paused Bench 170w135 SETS: 1 8
    Supinated Pulldowns 100w60 SETS: 1 16
    SSB Squats(2) 185w135 SETS: 1 7
    Power Cleans 155w95 SETS: 1 6
    Reverse Curls 40w20 SETS: 1 14
    Overhead Tricep Extensions 30w20 SETS: 1 15

    5s Week was brutal, I'm going to need to cut that routine down both in terms of time and total fatigue. I can probably use a 50/50 specialization to fix it. Cardio in the morning went great during 2s & 3s week but wasn't possible during 4s & 5s due to time. Cut went very well, definitely lost weight and my new boring dinner system let me get my calories as low as I think is practical for me (1650-1750 range). Basically ate 200g meat, 200g Cottage cheese, 400g Vegetables every weekday evening with the cottage cheese being adjusted up or down depending on the meat/veg surplus/shortage. While this made daily calories a bit more variable, the routine made it super easy to stick to and delivered very reliable results.
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  16. #646
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 49
    Posts: 5,521
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Tuesday Sep 21 - Deload Week
    Superset Cycle
    ------------------------------
    Hip Thrusts(2) 245w135 SETS: 11
    Reverse Flys 12.5 SETS: 7R/7L
    Power Shrugs 135 SETS: 1 14
    Wrist Curls 65/20 SETS: 10 / 8
    Calf Raises 245w135 SETS: 10
    Face Pulls 70w40 SETS: 12
    Reply With Quote

  17. #647
    Clearly Irrational blue9steel's Avatar
    Join Date: Dec 2005
    Location: Oregon, United States
    Age: 49
    Posts: 5,521
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
    blue9steel is offline
    Wednesday Sep 22 - Deload Week
    Superset Cycle
    ------------------------------
    DIY Cable Flys 25 SETS: 1 16
    Cable Rows 100w70 SETS: 16
    Belt Squats 40w25 SETS: 16
    GHR BW SETS: 16
    BB Curls 60w45 SETS: 12
    Dips 15wBW SETS: 10
    Reply With Quote

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