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Thread: Dear diary

  1. #451
    Registered User Filmbuff81's Avatar
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    Pull 1

    Pullover (Dumbbell)
    Set 1: 15 lb × 20 [Warm-up]
    Set 2: 25 lb × 15 [Warm-up]
    Set 3: 40 lb × 5 [Warm-up]
    Set 4: 65 lb × 12
    Set 5: 65 lb × 10

    Lat Pulldown - Underhand (Cable)
    Set 1: 100 lb × 10 [Warm-up]
    Set 2: 175 lb × 8 [Warm-up]
    Set 3: 220 lb × 6 [Warm-up]
    Set 4: 265 lb × 4 [Warm-up]
    Set 5: 290 lb × 4 [Warm-up]
    Set 6: 310 lb × 3 [Warm-up]
    Set 7: 310 lb × 11
    Set 8: 290 lb × 11

    Rack Pull (Barbell)
    Set 1: 135 lb × 10 [Warm-up]
    Set 2: 225 lb × 6 [Warm-up]
    Set 3: 315 lb × 9
    Set 4: 315 lb × 8
    Set 5: 315 lb × 6

    Seated Row (Cable)
    Set 1: 175 lb × 10 [Warm-up]
    Set 2: 220 lb × 5 [Warm-up]
    Set 3: 265 lb × 5 [Warm-up]
    Set 4: 310 lb × 10
    Set 5: 290 lb × 10 [Drop Set]
    Set 6: 265 lb × 10 [Drop Set]
    Set 7: 245 lb × 10 [Drop Set]

    Bent Over One Arm Row (Dumbbell)
    Set 1: 100 lb × 16

    Reverse Fly (Cable)
    Set 1: 90 lb × 20,8,6 Myo Reps

    Upright Row (Cable)
    Set 1: 100 lb × 8 [Warm-up]
    Set 2: 130 lb × 20,6,4 Myo Reps

    Preacher Curl (Dumbbell)
    Set 1: 25 lb × 8 [Warm-up]
    Set 2: 40 lb × 9
    Set 3: 40 lb × 9

    Hammer Curl (Cable)
    Set 1: 90 lb × 20 [Warm-up]
    Set 2: 120 lb × 15
    Set 3: 110 lb × 15 [Drop Set]
    Set 4: 100 lb × 13 [Drop Set]
    Set 5: 90 lb × 11 [Drop Set]

    Decent day, finding a comfortable position for preacher curls was a bit weird.

    Normally I like to try to cock my head to the side but that hurt my neck.

    Rack pulls and pullovers are in there to specifically hit my rib cage and erectors where I’ve got to work on some rehab for them.

    I can’t do good mornings without hurting my neck or getting dizzy, so figuring out an exercise I can do with minimal interference has been tough, but rack pulls seem ok.
    the latest and greatest in training...or whatever.

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  2. #452
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    Post Meso 7 - I think

    Upper 1
    Monday, August 9, 2021 at 6:32 AM

    Incline Bench Press (Barbell)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 95 lb × 6 [Warm-up]
    Set 3: 135 lb × 3 [Warm-up]
    Set 4: 185 lb × 1 [Warm-up]
    Set 5: 225 lb × 6 @ 7.5
    Set 6: 225 lb × 6 @ 8
    Set 7: 225 lb × 5 @ 8
    Set 8: 225 lb × 5 @ 8

    Chest Supported Row
    Set 1: 90 lb × 8 [Warm-up]
    Set 2: 140 lb × 6 [Warm-up]
    Set 3: 190 lb × 8 @ 7.5
    Set 4: 190 lb × 8 @ 7.5
    Set 5: 190 lb × 8 @ 8
    Set 6: 190 lb × 7 @ 8

    Bench Press (Dumbbell)
    Set 1: 65 lb × 12 @ 7.5
    Set 2: 65 lb × 12 @ 8
    Set 3: 65 lb × 10 @ 8

    Cable Pullover
    Set 1: 65 lb × 12 [Warm-up]
    Set 2: 130 lb × 12 @ 8
    Set 3: 130 lb × 11 @ 8
    Set 4: 130 lb × 9 @ 8

    Upright Row (Cable)
    Set 1: 100 lb × 15 [Warm-up]
    Set 2: 140 lb × 12 @ 7.5
    Set 3: 140 lb × 12 @ 8
    Set 4: 140 lb × 11 @ 7.5

    EZ bar curl
    Set 1: 20 lb × 20
    Set 2: 40 lb × 12
    Set 3: 40 lb × 12
    Set 4: 40 lb × 11

    Single Arm Tricep Rope Extension
    Set 1: 65 lb × 12
    Set 2: 65 lb × 12
    Set 3: 65 lb × 12

    Training will be looking a tad minimalist for a while i rehab.

    Talked with Sam about how to approach things moving forward and so I’m going to be a 4 day upper/lower so I have more rest days.

    Some of the treatment I’m getting leaves me pretty wrecked at times, so trying to figure out the best way to live to lift another day.
    the latest and greatest in training...or whatever.

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  3. #453
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    Lower 1
    Tuesday, August 10, 2021 at 6:33 AM

    Lying Leg Curl (Machine)
    Set 1: 25 lb × 15 [Warm-up]
    Set 2: 50 lb × 13 @ 7.5
    Set 3: 50 lb × 12 @ 7.5
    Set 4: 50 lb × 11 @ 7.5

    Hack Squat
    Set 1: 180 lb × 10 [Warm-up]
    Set 2: 270 lb × 5 [Warm-up]
    Set 3: 360 lb × 2 [Warm-up]
    Set 4: 410 lb × 9 @ 7.5
    Set 5: 410 lb × 8 @ 7.5
    Set 6: 410 lb × 7 @ 7.5
    Set 7: 410 lb × 6 @ 7.5

    Leg Extension (Machine)
    Set 1: 50 lb × 6 [Warm-up]
    Set 2: 75 lb × 15 @ 7.5
    Set 3: 75 lb × 14 @ 8.5
    Set 4: 75 lb × 12 @ 8

    Back Extension
    Set 1: +55 lb × 14 @ 7.5
    Set 2: +55 lb × 12 @ 7.5
    Set 3: +55 lb × 11 @ 7.5

    Reverse Fly (Cable)
    Set 1: 65 lb × 20
    Set 2: 65 lb × 19
    Set 3: 65 lb × 18

    Ab Wheel
    Set 1: 11 reps
    Set 2: 10 reps
    Set 3: 8 reps


    Had a neck and rib adjustment yesterday that definitely helped make today’s training more productive and bearable.
    the latest and greatest in training...or whatever.

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  4. #454
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    Been too lazy to post but here’s today’s workout.

    UPPER 1
    Thursday, August 19, 2021 at 6:24 AM

    Incline Bench Press (Smith Machine)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 95 lb × 5 [Warm-up]
    Set 3: 135 lb × 3 [Warm-up]
    Set 4: 185 lb × 1 [Warm-up]
    Set 5: 235 lb × 1 [Warm-up]
    Set 6: 275 lb × 1 [Warm-up]
    Set 7: 235 lb × 6 @ 8.5
    Set 8: 235 lb × 5 @ 8.5
    Set 9: 235 lb × 5 @ 8.5
    Set 10: 235 lb × 5 @ 9

    Chest Supported Row
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 140 lb × 6 [Warm-up]
    Set 3: 210 lb × 9 @ 7.5
    Set 4: 210 lb × 8 @ 8
    Set 5: 210 lb × 7 @ 8
    Set 6: 210 lb × 7 @ 8.5

    Bench Press (Dumbbell)
    Set 1: 65 lb × 6 [Warm-up]
    Set 2: 100 lb × 11 @ 9
    Set 3: 100 lb × 9 @ 9
    Set 4: 100 lb × 7 @ 9.5

    Pullover (Machine)
    Set 1: 75 lb × 15 [Warm-up]
    Set 2: 130 lb × 15 @ 8
    Set 3: 130 lb × 13 @ 8
    Set 4: 130 lb × 10 @ 9

    Upright Row (Cable)
    Set 1: 100 lb × 7 [Warm-up]
    Set 2: 150 lb × 15 @ 7.5
    Set 3: 150 lb × 14 @ 8
    Set 4: 150 lb × 12 @ 8

    Superset

    EZ bar curl
    Set 1: 20 lb × 20 [Warm-up]
    Set 2: 50 lb × 17
    Set 3: 50 lb × 15
    Set 4: 50 lb × 15

    Single Arm Tricep Rope Extension
    Set 1: 75 lb × 15
    Set 2: 75 lb × 13
    Set 3: 65 lb × 10
    the latest and greatest in training...or whatever.

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  5. #455
    Masstrophysicist Camarija's Avatar
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    Hey brother!

    It's been about 7 weeks now, how is your recovery coming along?
    Past the halfway point and the worst is over I hope!

    Cheers!!
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  6. #456
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    Lower 1
    Friday, August 20, 2021 at 8:00 AM

    Lying Leg Curl (Machine)
    Set 1: 25 lb × 15 [Warm-up]
    Set 2: 50 lb × 16 @ 8
    Set 3: 50 lb × 15 @ 8
    Set 4: 50 lb × 12 @ 8.5

    Squat (Smith Machine)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 135 lb × 5 [Warm-up]
    Set 3: 185 lb × 3 [Warm-up]
    Set 4: 225 lb × 2 [Warm-up]
    Set 5: 275 lb × 1 [Warm-up]
    Set 6: 315 lb × 1 [Warm-up]
    Set 7: 365 lb × 1 [Warm-up]
    Set 8: 405 lb × 1 @ 8
    Set 9: 275 lb × 10 @ 8
    Set 10: 275 lb × 8 @ 8
    Set 11: 275 lb × 8 @ 8.5
    Set 12: 275 lb × 7 @ 8.5

    Leg Extension (Machine)
    Set 1: 50 lb × 10 [Warm-up]
    Set 2: 75 lb × 16 @ 8.5
    Set 3: 75 lb × 15 @ 9
    Set 4: 75 lb × 13 @ 9

    Back Extension
    Set 1: +65 lb × 13 @ 8.5
    Set 2: +65 lb × 12 @ 8.5
    Set 3: +65 lb × 10 @ 9

    Reverse Fly (Cable)
    Set 1: 75 lb × 25 @ 8.5
    Set 2: 75 lb × 22 @ 9.5
    Set 3: 75 lb × 20 @ 9.5

    Chest Dip
    Set 1: 20 reps @ 8
    Set 2: 19 reps @ 9
    Set 3: 15 reps @ 9
    the latest and greatest in training...or whatever.

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  7. #457
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    Originally Posted by Camarija View Post
    Hey brother!

    It's been about 7 weeks now, how is your recovery coming along?
    Past the halfway point and the worst is over I hope!

    Cheers!!
    It’s slow going. Some good and bad days but my neck is pretty ****ed up, so it’ll be some time before I’m 100%
    the latest and greatest in training...or whatever.

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  8. #458
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    Upper 2
    Saturday, August 21, 2021 at 4:42 PM

    V-grip Lat Pulldown (Cable)
    Set 1: 100 lb × 15 [Warm-up]
    Set 2: 130 lb × 15 [Warm-up]
    Set 3: 175 lb × 5 [Warm-up]
    Set 4: 220 lb × 10 [Warm-up]
    Set 5: 265 lb × 13 @ 7.5
    Set 6: 265 lb × 13 @ 8
    Set 7: 265 lb × 11 @ 7.5

    Lat Pulldown - Underhand (Cable)
    Set 1: 220 lb × 18 @ 7.5
    Set 2: 220 lb × 17 @ 8
    Set 3: 220 lb × 16 @ 8

    Wide grip Rear Delt Row
    Set 1: 120 lb × 13 @ 7.5
    Set 2: 120 lb × 12 @ 8
    Set 3: 120 lb × 11 @ 8

    Bench Press (Dumbbell)
    Set 1: 65 lb × 8
    Set 2: 100 lb × 13 @ 8
    Set 3: 100 lb × 11 @ 8
    Set 4: 100 lb × 10 @ 8.5

    High Incline Smith Press
    Set 1: 45 lb × 12 [Warm-up]
    Set 2: 135 lb × 3
    Set 3: 160 lb × 11 @ 8
    Set 4: 160 lb × 9 @ 8.5
    Set 5: 160 lb × 8 @ 9.5

    Chest Fly
    Set 1: 130 lb × 22 @ 8.5
    Set 2: 130 lb × 20 @ 8.5
    Set 3: 130 lb × 20 @ 9.5

    Preacher Curl (Dumbbell)
    Set 1: 30 lb × 15 @ 8.5
    Set 2: 30 lb × 14 @ 8.5
    Set 3: 30 lb × 12 @ 9

    Egyptian Lateral Raise
    Set 1: 45 lb × 20 @ 8.5
    Set 2: 45 lb × 18 @ 8.5
    Set 3: 45 lb × 15 @ 9.5

    Reverse Fly (Cable)
    Set 1: 110 lb × 15 @ 8.5
    Set 2: 110 lb × 13 @ 9
    Set 3: 110 lb × 12 @ 9.5

    Decent day.

    Had a massage to work some kinks out.

    Still messed up.

    Shoulder/neck/trap didn’t like pull-ups so I did a bunch of pulldowns.
    the latest and greatest in training...or whatever.

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  9. #459
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    I'm glad to see that you're still going strong, as usual.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  10. #460
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    Originally Posted by Anthony21 View Post
    I'm glad to see that you're still going strong, as usual.
    Thank ya sir. Doing what I can haha
    the latest and greatest in training...or whatever.

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  11. #461
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    Was feeling a bit beat up so took a few days off.

    Back training the last couple days.

    Backed off RPE/RIR a bit.

    Wednesday, August 25, 2021 at 5:26 PM

    Bent Over Row (Barbell)
    Set 1: 45 lb × 20 [Warm-up]
    Set 2: 95 lb × 10 [Warm-up]
    Set 3: 135 lb × 6 [Warm-up]
    Set 4: 185 lb × 10 @ 6.5
    Set 5: 185 lb × 10 @ 7
    Set 6: 185 lb × 10 @ 7.5
    Set 7: 185 lb × 8 @ 8

    Lat Pulldown - Underhand (Cable)
    Set 1: 220 lb × 16 @ 6
    Set 2: 220 lb × 16 @ 6
    Set 3: 220 lb × 16 @ 6.5

    Hack Squat
    Set 1: 320 lb × 8 @ 6
    Set 2: 270 lb × 8 @ 6.5
    Set 3: 360 lb × 8 @ 6.5

    Incline Bench Press (Barbell)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 135 lb × 8 [Warm-up]
    Set 3: 185 lb × 10 @ 6
    Set 4: 185 lb × 10 @ 6.5
    Set 5: 185 lb × 9 @ 6.5

    Bulgarian Split Squat
    Set 1: 0 lb × 10
    Set 2: 65 lb × 6 @ 6
    Set 3: 65 lb × 6 @ 6.5
    Set 4: 65 lb × 6 @ 7.5

    Bicep Curl (Dumbbell)
    Set 1: 25 lb × 16
    Set 2: 25 lb × 15
    Set 3: 25 lb × 13

    Standing Calf Raise (Smith Machine)
    Set 1: 135 lb × 12
    Set 2: 135 lb × 12

    hursday, August 26, 2021 at 7:46 AM

    Bench Press - Wide Grip (Barbell)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 95 lb × 8 [Warm-up]
    Set 3: 135 lb × 4 [Warm-up]
    Set 4: 185 lb × 2 [Warm-up]
    Set 5: 205 lb × 8 @ 7
    Set 6: 185 lb × 8 @ 7.5
    Set 7: 185 lb × 8 @ 8
    Set 8: 185 lb × 8 @ 8.5

    Notes: 2-3ct pause

    Upright Row (Cable)
    Set 1: 100 lb × 15 [Warm-up]
    Set 2: 150 lb × 15 @ 7
    Set 3: 150 lb × 15 @ 7.5
    Set 4: 150 lb × 15 @ 8
    Set 5: 150 lb × 13 @ 7.5

    Low To High Cable Fly
    Set 1: 110 lb × 16 @ 6
    Set 2: 110 lb × 16 @ 7
    Set 3: 110 lb × 15 @ 7
    Set 4: 110 lb × 100 @ 7.5

    Pullover (Machine)
    Set 1: 100 lb × 16 @ 6
    Set 2: 120 lb × 14 @ 7
    Set 3: 130 lb × 12 @ 8

    Chest Dip
    Set 1: 10 reps [Warm-up]
    Set 2: +35 lb × 10 @ 7
    Set 3: +35 lb × 8 @ 7.5
    Set 4: +35 lb × 8 @ 7.5

    Hammer Curl (Cable)
    Set 1: 110 lb × 16 @ 6
    Set 2: 110 lb × 16 @ 6.5
    Set 3: 100 lb × 14 @ 7

    Cable Crunch
    Set 1: 175 lb × 12 @ 6
    Set 2: 175 lb × 11 @ 6.5
    Set 3: 175 lb × 10 @ 7
    Set 4: 175 lb × 10 @ 7.5
    the latest and greatest in training...or whatever.

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  12. #462
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    Friday, August 27, 2021 at 7:17 AM

    Good Morning (Barbell)
    Set 1: 95 lb × 6 [Warm-up]
    Set 2: 135 lb × 5 [Warm-up]
    Set 3: 185 lb × 8 @ 7.5
    Set 4: 165 lb × 8 @ 7.5
    Set 5: 165 lb × 8 @ 8

    Deadlift (Barbell)
    Set 1: 135 lb × 4 [Warm-up]
    Set 2: 225 lb × 2 [Warm-up]
    Set 3: 315 lb × 1 [Warm-up]
    Set 4: 340 lb × 6 @ 7.5
    Set 5: 340 lb × 6 @ 8

    These RPEs are more grip based than strength based.

    Definitely lost a bit of grip Strength due to the neck/shoulder injury so I’m trying to build it back Up a bit.

    Couldn’t find my chalk, so this definitely taxed my hands and forearms a bit.

    I need to be mindful of my forearm injuries from last year too, so I may start pulling 1 set with straps. We will see. Thee sets weren’t that taxing. Rpe of 6 for the back, 7-8 for the grip as mentioned.

    Leg Extension (Machine)
    Set 1: 50 lb × 10 [Warm-up]
    Set 2: 75 lb × 16 @ 6.5
    Set 3: 75 lb × 15 @ 7
    Set 4: 75 lb × 13 @ 7
    Set 5: 75 lb × 13 @ 7.5

    Lying Leg Curl (Machine)
    Set 1: 25 lb × 10 [Warm-up]
    Set 2: 55 lb × 10 @ 6
    Set 3: 55 lb × 10 @ 7
    Set 4: 55 lb × 8 @ 7

    Standing Calf Raise (Smith Machine)
    Set 1: 140 lb × 15 @ 6
    Set 2: 135 lb × 13 @ 6.5
    the latest and greatest in training...or whatever.

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    Saturday, August 28, 2021 at 8:30 AM

    Bench Press (Barbell)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 95 lb × 8 [Warm-up]
    Set 3: 135 lb × 3 [Warm-up]
    Set 4: 185 lb × 2 [Warm-up]
    Set 5: 225 lb × 1 [Warm-up]
    Set 6: 245 lb × 6 @ 6
    Set 7: 255 lb × 6 @ 7.5

    Pull Up
    Set 1: 3 reps [Warm-up]
    Set 2: 2 reps [Warm-up]
    Set 3: +25 lb × 5 @ 8.5
    Set 4: BW x 6 reps @ 8.5

    Egyptian Lateral Raise
    Set 1: 25 lb × 10 [Warm-up]
    Set 2: 45 lb × 20 @ 6.5
    Set 3: 45 lb × 17 @ 7
    Set 4: 45 lb × 14 @ 7.5
    Set 5: 45 lb × 12 @ 8

    Chest Fly
    Set 1: 110 lb × 15 [Warm-up]
    Set 2: 150 lb × 17 @ 7
    Set 3: 150 lb × 15 @ 7.5
    Set 4: 150 lb × 13 @ 8
    Set 5: 150 lb × 12 @ 8.5

    Single Arm Cable Row
    Set 1: 100 lb × 10 [Warm-up]
    Set 2: 130 lb × 10 @ 6.5
    Set 3: 130 lb × 10 @ 7
    Set 4: 130 lb × 9 @ 7.5

    Preacher Curl (Dumbbell)
    Set 1: 30 lb × 12 @ 6.5
    Set 2: 30 lb × 12 @ 7
    Set 3: 30 lb × 12 @ 8

    Single Handle Tricep Pushdown
    Set 1: 55 lb × 12 @ 6
    Set 2: 55 lb × 12 @ 7.5
    Set 3: 55 lb × 12 @ 8
    the latest and greatest in training...or whatever.

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    Sunday, August 29, 2021 at 9:09 AM

    Paused Deadlift
    Set 1: 135 lb × 8 [Warm-up]
    Set 2: 185 lb × 3 [Warm-up]
    Set 3: 225 lb × 2 [Warm-up]
    Set 4: 315 lb × 5 @ 8
    Set 5: 280 lb × 6 @ 7.5

    Squat (Barbell)
    Set 1: 135 lb × 8 [Warm-up]
    Set 2: 225 lb × 3 [Warm-up]
    Set 3: 315 lb × 8 @ 8
    Set 4: 315 lb × 8 @ 8

    Glute Ham Raise
    Set 1: 6 reps @ 6.5
    Set 2: 6 reps @ 6.5

    Bench Press (Dumbbell)
    Set 1: 80 lb × 12 @ 6.5
    Set 2: 80 lb × 10 @ 7
    Set 3: 80 lb × 8 @ 7.5

    Bulgarian Split Squat
    Set 1: 80 lb × 8 @ 6.5
    Set 2: 80 lb × 8 @ 7
    Set 3: 80 lb × 8 @ 7.5

    Cable Crunch
    Set 1: 175 lb × 12 @ 6.5
    Set 2: 175 lb × 12 @ 7
    Set 3: 175 lb × 9 @ 7.5
    Set 4: 175 lb × 9 @ 8

    Ok day. Feeling a little beat up.
    the latest and greatest in training...or whatever.

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    Been training but not bothering to post.

    Heading into a deload and then into a new PPLUL meso.

    Started a new diet phase too.

    We’re moving in a few weeks and I’ve had to sell my equipment so back to a commercial gym for me.
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    Camarija is online now
    Originally Posted by Filmbuff81 View Post
    Been training but not bothering to post.

    Heading into a deload and then into a new PPLUL meso.

    Started a new diet phase too.

    We’re moving in a few weeks and I’ve had to sell my equipment so back to a commercial gym for me.
    Good luck with the new meso and more importantly the new move bro!!

    I'm just coming out of my deload week and that desensitization works wonders. Felt massively pumped with relatively little volume, it's so cool!!

    Stay hungry
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    Originally Posted by Camarija View Post
    Good luck with the new meso and more importantly the new move bro!!

    I'm just coming out of my deload week and that desensitization works wonders. Felt massively pumped with relatively little volume, it's so cool!!

    Stay hungry
    Haha yeah you definitely need to cycle in the lower volume phases to survive.

    It is nice to then be able to get pumps off minimal volume.
    the latest and greatest in training...or whatever.

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    Deload week

    Day 1 Push
    Monday, September 6, 2021 at 12:27 PM

    Hammer Strength Incline Press
    Set 1: 50 lb × 5 [Warm-up]
    Set 2: 90 lb × 10 [Warm-up]
    Set 3: 180 lb × 6
    Set 4: 180 lb × 6

    Low To High Cable Fly
    Set 1: 65 lb × 15 [Warm-up]
    Set 2: 130 lb × 8
    Set 3: 130 lb × 8

    Hammer Strength Chest Press
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 180 lb × 6 [Warm-up]
    Set 3: 230 lb × 6
    Set 4: 230 lb × 6

    Lateral Raise (Machine)
    Set 1: 50 lb × 8
    Set 2: 50 lb × 8

    Triceps Pushdown (Cable - Straight Bar)
    Set 1: 50 lb × 12
    Set 2: 50 lb × 10

    Close grip Push Up
    Set 1: 15 reps
    Set 2: 12 reps

    Hammer Curl (Dumbbell)
    Set 1: 35 lb × 10
    Set 2: 35 lb × 8

    Solid deload day.
    the latest and greatest in training...or whatever.

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    Legs 1
    Wednesday, September 8, 2021 at 1:15 PM

    Atlantis Hack Squat
    Set 1: 90 lb × 12 [Warm-up]
    Set 2: 180 lb × 10 [Warm-up]
    Set 3: 270 lb × 5 [Warm-up]
    Set 4: 360 lb × 5 [Warm-up]
    Set 5: 450 lb × 6 [Warm-up]
    Set 6: 540 lb × 6
    Set 7: 540 lb × 6

    Romanian Deadlift (Barbell)
    Set 1: 135 lb × 10 [Warm-up]
    Set 2: 225 lb × 5 [Warm-up]
    Set 3: 315 lb × 5
    Set 4: 315 lb × 5

    Leg Extension (Machine)
    Set 1: 35 lb × 15 [Warm-up]
    Set 2: 75 lb × 10 [Warm-up]
    Set 3: 135 lb × 8 [Warm-up]
    Set 4: 150 lb × 8
    Set 5: 150 lb × 8

    Seated Leg Curl (Machine)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 90 lb × 7
    Set 3: 90 lb × 7

    Standing Calf Raise (Machine)
    Set 1: 180 lb × 7
    Set 2: 180 lb × 7

    Deload week continues.
    the latest and greatest in training...or whatever.

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    Upper
    Thursday, September 9, 2021 at 8:02 AM

    Bench Press (Dumbbell)
    Set 1: 45 lb × 10 [Warm-up]
    Set 2: 65 lb × 8 [Warm-up]
    Set 3: 105 lb × 6
    Set 4: 105 lb × 6

    Lat Pulldown - Underhand (Cable)
    Set 1: 100 lb × 10 [Warm-up]
    Set 2: 150 lb × 6
    Set 3: 150 lb × 6

    Cable Crossover
    Set 1: 60 lb × 15 [Warm-up]
    Set 2: 120 lb × 8 [Warm-up]
    Set 3: 150 lb × 8
    Set 4: 150 lb × 8

    Reverse Fly (Cable)
    Set 1: 60 lb × 12 [Warm-up]
    Set 2: 90 lb × 8
    Set 3: 90 lb × 8

    Preacher Curl (Dumbbell)
    Set 1: 30 lb × 6
    Set 2: 30 lb × 6

    Skullcrusher (Dumbbell)
    Set 1: 30 lb × 6
    Set 2: 30 lb × 6

    Seated Row (Cable)
    Set 1: 100 lb × 10 [Warm-up]
    Set 2: 150 lb × 7
    Set 3: 150 lb × 7

    One more deload workout to go and then back at it.

    Got a gnarly cold this week.

    Thankfully not covid. It would suck to have it again after all this time.

    Still tired as fuk though.
    the latest and greatest in training...or whatever.

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    Forgot to post the last deload workout.

    Legs 2
    Friday, September 10, 2021 at 7:54 AM

    Seated Leg Curl (Machine)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 90 lb × 8
    Set 3: 90 lb × 8

    Trap Bar Deadlift
    Set 1: 135 lb × 5 [Warm-up]
    Set 2: 225 lb × 4 [Warm-up]
    Set 3: 315 lb × 3
    Set 4: 315 lb × 3

    Bulgarian Split Squat
    Set 1: 0 lb × 10 [Warm-up]
    Set 2: 35 lb × 6
    Set 3: 35 lb × 6

    Atlantis Leg Press C-201
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 180 lb × 5 [Warm-up]
    Set 3: 270 lb × 5 [Warm-up]
    Set 4: 360 lb × 4 [Warm-up]
    Set 5: 450 lb × 4 [Warm-up]
    Set 6: 540 lb × 4 [Warm-up]
    Set 7: 630 lb × 8
    Set 8: 630 lb × 8

    Leg Extension (Machine)
    Set 1: 100 lb × 10 [Warm-up]
    Set 2: 150 lb × 8
    Set 3: 150 lb × 8

    Meso starts tomorrow.

    Today I shall enjoy watching some nfl and await my beloved Rams playing tonight.
    the latest and greatest in training...or whatever.

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    Push

    New meso.

    Doing a PPLUL

    Push
    Monday, September 13, 2021 at 5:54 AM

    Hammer Strength Incline Press
    Set 1: 90 lb × 15 [Warm-up]
    Set 2: 140 lb × 5 [Warm-up]
    Set 3: 180 lb × 10 @ 7
    Set 4: 180 lb × 9 @ 7.5
    Set 5: 180 lb × 9 @ 8
    Set 6: 180 lb × 8 @ 7.5

    Low To High Cable Fly
    Set 1: 105 lb × 15 [Warm-up]
    Set 2: 130 lb × 14 @ 7
    Set 3: 130 lb × 13 @ 7.5
    Set 4: 130 lb × 12 @ 7.5

    Iso-Lateral Chest Press (Machine)
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 180 lb × 12 @ 7.5
    Set 3: 180 lb × 11 @ 7.5
    Set 4: 180 lb × 11 @ 7.5

    Egyptian Lateral Raise
    Set 1: 15 lb × 10 [Warm-up]
    Set 2: 30 lb × 15 @ 7
    Set 3: 30 lb × 14 @ 7
    Set 4: 30 lb × 13 @ 7.5
    Set 5: 30 lb × 12 @ 7.5

    Tricep Rope Push Down
    Set 1: 120 lb × 17 @ 7
    Set 2: 120 lb × 15 @ 7.5
    Set 3: 120 lb × 12 @ 7.5

    Push Up
    Set 1: 20 reps
    Set 2: 12 reps
    Set 3: 9 reps

    Hammer Curl (Dumbbell)
    Set 1: 35 lb × 12 @ 7.5
    Set 2: 35 lb × 10 @ 7.5
    Set 3: 35 lb × 10 @ 8
    the latest and greatest in training...or whatever.

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    Pull
    Tuesday, September 14, 2021 at 7:22 AM

    Wide grip Rear Delt Row
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 140 lb × 5 [Warm-up]
    Set 3: 180 lb × 10 @ 7.5
    Set 4: 180 lb × 10 @ 8
    Set 5: 180 lb × 8 @ 8
    Set 6: 140 lb × 9 @ 7.5

    Hammer Strength High Row
    Set 1: 90 lb × 15 [Warm-up]
    Set 2: 180 lb × 15 @ 7
    Set 3: 180 lb × 14 @ 7.5
    Set 4: 180 lb × 13 @ 7.5
    Set 5: 180 lb × 12 @ 7.5

    Seated Row (Cable)
    Set 1: 100 lb × 10 [Warm-up]
    Set 2: 150 lb × 12 @ 7
    Set 3: 150 lb × 11 @ 7.5
    Set 4: 150 lb × 10 @ 7.5

    Pullover (Machine)
    Set 1: 30 lb × 15 [Warm-up]
    Set 2: 75 lb × 10 [Warm-up]
    Set 3: 90 lb × 15 @ 7
    Set 4: 90 lb × 15 @ 7.5
    Set 5: 90 lb × 13 @ 7.5

    Incline Curl (Dumbbell)
    Set 1: 30 lb × 12 @ 7.5
    Set 2: 30 lb × 12 @ 7.5
    Set 3: 30 lb × 11 @ 8
    Set 4: 30 lb × 10 @ 8

    Definitely feeling it after these past 2 sessions
    the latest and greatest in training...or whatever.

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    Legs 1
    Wednesday, September 15, 2021 at 5:52 AM

    Atlantis Hack Squat
    Set 1: 90 lb × 12 [Warm-up]
    Set 2: 180 lb × 6 [Warm-up]
    Set 3: 270 lb × 3 [Warm-up]
    Set 4: 360 lb × 2 [Warm-up]
    Set 5: 450 lb × 1 [Warm-up]
    Set 6: 540 lb × 11 @ 7.5
    Set 7: 540 lb × 11 @ 7.5
    Set 8: 540 lb × 9 @ 7.5
    Set 9: 540 lb × 8 @ 7.5

    Romanian Deadlift (Barbell)
    Set 1: 135 lb × 6 [Warm-up]
    Set 2: 225 lb × 5 [Warm-up]
    Set 3: 315 lb × 9 @ 7.5
    Set 4: 315 lb × 8 @ 7.5
    Set 5: 315 lb × 8 @ 8
    Set 6: 315 lb × 7 @ 8

    Leg Extension (Machine)
    Set 1: 60 lb × 15 [Warm-up]
    Set 2: 90 lb × 8 [Warm-up]
    Set 3: 120 lb × 15 @ 7
    Set 4: 120 lb × 14 @ 7
    Set 5: 120 lb × 13 @ 7
    Set 6: 120 lb × 12 @ 7

    Seated Leg Curl (Machine)
    Set 1: 45 lb × 15 @ 7
    Set 2: 45 lb × 15 @ 7.5
    Set 3: 45 lb × 14 @ 7.5
    Set 4: 45 lb × 13 @ 7.5

    Wanted to barf after this
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    Upper
    Friday, September 17, 2021 at 12:43 PM

    Bench Press (Dumbbell)
    Set 1: 55 lb × 10 [Warm-up]
    Set 2: 65 lb × 6 [Warm-up]
    Set 3: 85 lb × 3 [Warm-up]
    Set 4: 105 lb × 11 @ 7.5
    Set 5: 105 lb × 10 @ 8
    Set 6: 85 lb × 11 @ 7.5
    Set 7: 85 lb × 10

    Lat Pulldown - Underhand (Cable)
    Set 1: 100 lb × 10 [Warm-up]
    Set 2: 135 lb × 6 [Warm-up]
    Set 3: 150 lb × 13 @ 7.5
    Set 4: 150 lb × 13 @ 8
    Set 5: 150 lb × 10 @ 7.5

    Cable Crossover
    Set 1: 90 lb × 15 [Warm-up]
    Set 2: 120 lb × 12 [Warm-up]
    Set 3: 135 lb × 16 @ 7.5
    Set 4: 135 lb × 15 @ 7.5
    Set 5: 135 lb × 13 @ 7.5

    Upright Row (Cable)
    Set 1: 70 lb × 15 [Warm-up]
    Set 2: 100 lb × 8
    Set 3: 150 lb × 15 @ 7.5
    Set 4: 150 lb × 14 @ 7.5
    Set 5: 150 lb × 12 @ 7.5

    Preacher Curl (Dumbbell)
    Set 1: 30 lb × 14 @ 8
    Set 2: 30 lb × 12 @ 7.5
    Set 3: 30 lb × 10 @ 7.5

    Triceps Extension (Cable)
    Set 1: 30 lb × 10 [Warm-up]
    Set 2: 70 lb × 15 [Warm-up]
    Set 3: 80 lb × 15 @ 7
    Set 4: 80 lb × 14 @ 7.5
    Set 5: 80 lb × 12 @ 7

    Seated Row (Cable)
    Set 1: 100 lb × 12 [Warm-up]
    Set 2: 150 lb × 13 @ 7
    Set 3: 150 lb × 12 @ 7
    Set 4: 150 lb × 11 @ 7.5

    Big ol pump
    the latest and greatest in training...or whatever.

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    Legs 2
    Saturday, September 18, 2021 at 12:10 PM

    Lying Leg Curl (Machine)
    Set 1: 25 lb × 12 [Warm-up]
    Set 2: 50 lb × 14 @ 7
    Set 3: 50 lb × 13 @ 7.5
    Set 4: 50 lb × 12 @ 7.5

    Deadlift (Barbell)
    Set 1: 135 lb × 5 [Warm-up]
    Set 2: 225 lb × 4 [Warm-up]
    Set 3: 315 lb × 1 [Warm-up]
    Set 4: 405 lb × 9 @ 7.5
    Set 5: 405 lb × 8 @ 7.5
    Set 6: 405 lb × 6 @ 8

    Bulgarian Split Squat
    Set 1: 35 lb × 10 @ 7
    Set 2: 35 lb × 10 @ 7.5
    Set 3: 35 lb × 10 @ 8
    Set 4: 35 lb × 8 @ 8

    Atlantis Leg Press C-201
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 180 lb × 5 [Warm-up]
    Set 3: 270 lb × 5 [Warm-up]
    Set 4: 360 lb × 4 [Warm-up]
    Set 5: 450 lb × 3 [Warm-up]
    Set 6: 540 lb × 3 [Warm-up]
    Set 7: 630 lb × 14 @ 7.5
    Set 8: 630 lb × 14 @ 8
    Set 9: 630 lb × 13 @ 7.5
    Set 10: 630 lb × 12 @ 7.5

    Leg Extension (Machine)
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 150 lb × 14 @ 7.5
    Set 3: 150 lb × 13 @ 7.5
    Set 4: 150 lb × 12 @ 8.5

    Massive pump today
    the latest and greatest in training...or whatever.

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    Day 1 Push
    Monday, September 20, 2021 at 7:07 AM

    Hammer Strength Incline Press
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 140 lb × 6 [Warm-up]
    Set 3: 185 lb × 1 [Warm-up]
    Set 4: 185 lb × 12 @ 7.5
    Set 5: 185 lb × 10 @ 7.5
    Set 6: 185 lb × 9 @ 7.5
    Set 7: 185 lb × 8 @ 7.5

    Low To High Cable Fly
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 120 lb × 15 @ 7.5
    Set 3: 120 lb × 14 @ 7.5
    Set 4: 120 lb × 12 @ 8

    Iso-Lateral Chest Press (Machine)
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 185 lb × 12 @ 7.5
    Set 3: 185 lb × 11 @ 7.5
    Set 4: 185 lb × 10 @ 8.5

    Egyptian Lateral Raise
    Set 1: 15 lb × 10 [Warm-up]
    Set 2: 35 lb × 16 @ 7.5
    Set 3: 35 lb × 15 @ 7.5
    Set 4: 35 lb × 15 @ 8
    Set 5: 35 lb × 13 @ 7.5

    Tricep Rope Push Down
    Set 1: 105 lb × 10 [Warm-up]
    Set 2: 140 lb × 14 @ 7.5
    Set 3: 140 lb × 13 @ 7.5
    Set 4: 140 lb × 12 @ 8

    Push Up
    Set 1: 21 reps
    Set 2: 13 reps
    Set 3: 11 reps

    Notes: Close grip

    Hammer Curl (Dumbbell)
    Set 1: 35 lb × 13 @ 7.5
    Set 2: 35 lb × 11 @ 8
    Set 3: 35 lb × 10 @ 8

    Another solid day.

    Still rehabbing but diet and training are pretty on point.

    Back in a fat loss phase.

    Had crept up to 215-17 the last couple months.

    Current sitting at 210-212 a couple weeks in
    the latest and greatest in training...or whatever.

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    Pull
    Tuesday, September 21, 2021 at 6:15 AM

    Wide grip Rear Delt Row
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 140 lb × 6 [Warm-up]
    Set 3: 180 lb × 11 @ 7.5
    Set 4: 180 lb × 10 @ 7.5
    Set 5: 180 lb × 8 @ 8
    Set 6: 150 lb × 10 @ 7.5

    Hammer Strength High Row
    Set 1: 90 lb × 6 [Warm-up]
    Set 2: 180 lb × 17 @ 7.5
    Set 3: 180 lb × 15 @ 7.5
    Set 4: 180 lb × 14 @ 7.5
    Set 5: 180 lb × 13 @ 7.5

    Seated Row (Cable)
    Set 1: 100 lb × 6 [Warm-up]
    Set 2: 150 lb × 14 @ 7.5
    Set 3: 150 lb × 12 @ 7.5
    Set 4: 150 lb × 11 @ 7.5

    Pullover (Machine)
    Set 1: 45 lb × 10 [Warm-up]
    Set 2: 95 lb × 17 @ 7
    Set 3: 95 lb × 15 @ 7.5
    Set 4: 95 lb × 13 @ 7.5

    Incline Curl (Dumbbell)
    Set 1: 35 lb × 12 @ 7.5
    Set 2: 35 lb × 12 @ 8
    Set 3: 35 lb × 10 @ 8
    Set 4: 30 lb × 10 @ 8
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    Legs 1
    Wednesday, September 22, 2021 at 6:17 AM

    Atlantis Hack Squat
    Set 1: 90 lb × 12 [Warm-up]
    Set 2: 180 lb × 6 [Warm-up]
    Set 3: 270 lb × 4 [Warm-up]
    Set 4: 360 lb × 2 [Warm-up]
    Set 5: 450 lb × 1 [Warm-up]
    Set 6: 540 lb × 12 @ 7.5
    Set 7: 540 lb × 12 @ 7.5
    Set 8: 540 lb × 10 @ 7.5
    Set 9: 540 lb × 9 @ 7.5

    Romanian Deadlift (Barbell)
    Set 1: 135 lb × 6 [Warm-up]
    Set 2: 225 lb × 3 [Warm-up]
    Set 3: 315 lb × 10 @ 7.5
    Set 4: 315 lb × 9 @ 7.5
    Set 5: 315 lb × 8 @ 7.5
    Set 6: 315 lb × 8 @ 7.5

    Leg Extension (Machine)
    Set 1: 75 lb × 10 [Warm-up]
    Set 2: 125 lb × 16 @ 7.5
    Set 3: 120 lb × 14 @ 7.5
    Set 4: 125 lb × 13 @ 8
    Set 5: 120 lb × 12 @ 8

    Seated Leg Curl (Machine)
    Set 1: 50 lb × 15 @ 7.5
    Set 2: 50 lb × 14 @ 7.5
    Set 3: 50 lb × 13 @ 7.5
    Set 4: 50 lb × 12 @ 7.5

    Smoke show
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    Just moved so I’m adjusting to figuring out a new schedule.

    Training will look different for a while as I sort out timing and stuff.

    Today was a push session, little lower volume and higher intensity.

    Wednesday, September 29, 2021 at 10:55 AM

    High Incline Smith Press
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 95 lb × 8 [Warm-up]
    Set 3: 135 lb × 3 [Warm-up]
    Set 4: 185 lb × 9 @ 9.5
    Set 5: 165 lb × 12 @ 9.5

    Bench Press (Dumbbell)
    Set 1: 55 lb × 5 [Warm-up]
    Set 2: 100 lb × 6 @ 9.5
    Set 3: 85 lb × 12 @ 8.5

    Iso-Lateral Chest Press (Machine)
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 140 lb × 3 [Warm-up]
    Set 3: 18 lb × 8 @ 9.5
    Set 4: 160 lb × 11 @ 10

    Shoulder Press (Plate Loaded)
    Set 1: 50 lb × 10 [Warm-up]
    Set 2: 90 lb × 5 [Warm-up]
    Set 3: 180 lb × 10 @ 10
    Set 4: 160 lb × 12 @ 10

    Pec Deck (Machine)
    Set 1: 75 lb × 8 [Warm-up]
    Set 2: 135 lb × 18 @ 10
    Set 3: 135 lb × 15 @ 10

    Lateral Raise (Machine)
    Set 1: 10 lb × 10 [Warm-up]
    Set 2: 40 lb × 21 @ 10
    Set 3: 40 lb × 18 @ 10
    Set 4: 40 lb × 14 @ 10

    Skullcrusher (Dumbbell)
    Set 1: 30 lb × 12 @ 9.5
    Set 2: 30 lb × 10 @ 10

    Tricep Rope Push Down
    Set 1: 50 lb × 19 @ 10
    Set 2: 50 lb × 12 @ 10 [Drop Set]
    Set 3: 50 lb × 8 @ 10 [Drop Set]

    Notes: 3 point drop set

    Crunch (Machine)
    Set 1: 105 lb × 20
    Set 2: 135 lb × 15 @ 10
    Set 3: 135 lb × 13 @ 10
    Set 4: 135 lb × 12 @ 10
    the latest and greatest in training...or whatever.

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