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Thread: Dear diary

  1. #181
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    Week 4 - RIR 1-2 - PUSH 2

    Seated Overhead Press (Dumbbell)
    Set 1: 25 lb × 10 [Warm-up]
    Set 2: 25 lb × 6 [Warm-up]
    Set 3: 50 lb × 6 [Warm-up]
    Set 4: 65 lb × 12 @ 8
    Set 5: 65 lb × 12 @ 9
    Set 6: 65 lb × 11 @ 9

    Deficit Push-Ups
    Set 1: 6 reps [Warm-up]
    Set 2: +20 lb × 15 @ 9
    Set 3: +20 lb × 13 @ 9

    Triceps Dip
    Set 1: 8 reps [Warm-up]
    Set 2: +35 lb × 10 @ 8.5
    Set 3: +35 lb × 10 @ 9

    Triceps Extension (Barbell)
    Set 1: 65 lb × 13 @ 8.5
    Set 2: 65 lb × 12 @ 9

    Reverse Fly (Dumbbell)
    Set 1: 25 lb × 15 @ 8.5
    Set 2: 25 lb × 15 @ 8.5
    Set 3: 25 lb × 15 @ 9

    One more workout this week and then he’ll week before a deload.

    Well really hell week starts tomorrow with lower 2.

    Every leg day is soul crushing lol.
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  2. #182
    Registered User Filmbuff81's Avatar
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    Week 4 - RIR 1-2 - LEGS 2 HAMSTRING FOCUS

    Stiff Leg Deadlift (Barbell)
    Set 1: 135 lb × 8 [Warm-up]
    Set 2: 185 lb × 5 [Warm-up]
    Set 3: 225 lb × 3 [Warm-up]
    Set 4: 295 lb × 12 @ 8.5
    Set 5: 295 lb × 11 @ 9
    Set 6: 295 lb × 10 @ 8.5
    Set 7: 295 lb × 10 @ 9

    Leg Press
    Set 1: 270 lb × 12
    Set 2: 360 lb × 8
    Set 3: 450 lb × 1
    Set 4: 525 lb × 20 @ 8.5
    Set 5: 525 lb × 20 @ 9
    Set 6: 525 lb × 20 @ 9.5

    Glute Ham Raise
    Set 1: +10 lb × 12 @ 8
    Set 2: +10 lb × 12 @ 8.5
    Set 3: +10 lb × 12 @ 9

    Calf Press on Leg Press
    Set 1: 270 lb × 15
    Set 2: 360 lb × 10
    Set 3: 450 lb × 1
    Set 4: 525 lb × 20 @ 9
    Set 5: 525 lb × 19 @ 8.5
    Set 6: 525 lb × 19 @ 9

    Hanging Leg Raise
    Set 1: 18 reps @ 9
    Set 2: 16 reps @ 9
    Set 3: 15 reps @ 9.5

    Shrug (Barbell)
    Set 1: 295 lb × 13 @ 8.5
    Set 2: 275 lb × 12 @ 9

    Next week is gonna roooooouuuugh.
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  3. #183
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    Week 5 AKA hell weeI - RIR 0-1 - Pull 1 Horizontal Focus

    Chest Supported Row
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 140 lb × 6 [Warm-up]
    Set 3: 180 lb × 3 [Warm-up]
    Set 4: 230 lb × 10 @ 9.5
    Set 5: 230 lb × 9 @ 10
    Set 6: 230 lb × 7 @ 10

    Neutral Grip Pull-Up
    Set 1: 6 reps [Warm-up]
    Set 2: 12 reps @ 10
    Set 3: 10 reps @ 10
    Set 4: 9 reps @ 10

    Notes: Working sets 50lbs assistance

    Single Arm Cable Row
    Set 1: 120 lb × 12 @ 9.5
    Set 2: 120 lb × 10 @ 10

    EZ bar curl
    Set 1: 40 lb × 15 [Warm-up]
    Set 2: 75 lb × 12 @ 10
    Set 3: 75 lb × 9 @ 10
    Set 4: 60 lb × 12 @ 10

    Shrug (Dumbbell)
    Set 1: 65 lb × 7 [Warm-up]
    Set 2: 120 lb × 15 @ 9.5
    Set 3: 120 lb × 13 @ 10

    I already have doms at work, so this week is gonna be something else.
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  4. #184
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    Week 5 - RIR 0-1 - Lower 1 Quad Focus

    Hack Squat
    Set 1: 90 lb × 15 [Warm-up]
    Set 2: 180 lb × 7 [Warm-up]
    Set 3: 270 lb × 3 [Warm-up]
    Set 4: 320 lb × 1 [Warm-up]
    Set 5: 360 lb × 1 [Warm-up]
    Set 6: 400 lb × 12 @ 9.5
    Set 7: 400 lb × 12 @ 9.5
    Set 8: 400 lb × 11 @ 9.5
    Set 9: 400 lb × 11 @ 9.5

    Safety Bar Squat
    Set 1: 135 lb × 3
    Set 2: 185 lb × 1
    Set 3: 225 lb × 20 @ 9.5
    Set 4: 225 lb × 18 @ 9.5
    Set 5: 225 lb × 16 @ 9.5

    Lying Leg Curl (Machine)
    Set 1: 40 lb × 15 @ 10
    Set 2: 40 lb × 14 @ 10
    Set 3: 40 lb × 12 @ 10

    Calf Press on Leg Press
    Set 1: 510 lb × 15 @ 9.5
    Set 2: 510 lb × 15 @ 10
    Set 3: 500 lb × 14 @ 10

    Cable Crunch
    Set 1: 160 lb × 15 @ 10
    Set 2: 160 lb × 14 @ 10
    Set 3: 160 lb × 12 @ 10


    Only 3 more days of brutality before a deload.
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  5. #185
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    Week 5 - 0-1 RIR - Pull 2 Vertical Focus

    Pull Up
    Set 1: 8 reps [Warm-up]
    Set 2: 4 reps [Warm-up]
    Set 3: 10 reps @ 9.5
    Set 4: 10 reps @ 10
    Set 5: 8 reps @ 10

    Bent Over One Arm Row (Dumbbell)
    Set 1: 65 lb × 8 [Warm-up]
    Set 2: 100 lb × 12 @ 9.5
    Set 3: 100 lb × 10 @ 9.5
    Set 4: 100 lb × 9 @ 9.5

    Lat Pulldown - Wide Grip (Cable)
    Set 1: 120 lb × 14 @ 10
    Set 2: 120 lb × 13 @ 10

    Hammer Curl (Dumbbell)
    Set 1: 35 lb × 15 @ 10
    Set 2: 35 lb × 14 @ 10
    Set 3: 35 lb × 13 @ 10

    Lateral Raise (Dumbbell)
    Set 1: 35 lb × 15 @ 9.5
    Set 2: 35 lb × 14 @ 10
    Set 3: 35 lb × 12 @ 10

    Dumbbell Farmers Carry
    Set 1: 110 lb × 54 @ 9
    Set 2: 110 lb × 48 @ 9

    So much back doms.
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  6. #186
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    Week 5 - 0-1 RIR - Push 2

    Seated Overhead Press (Dumbbell)
    Set 1: 35 lb × 12 [Warm-up]
    Set 2: 35 lb × 6 [Warm-up]
    Set 3: 50 lb × 3 [Warm-up]
    Set 4: 75 lb × 11 @ 10
    Set 5: 75 lb × 9 @ 10
    Set 6: 75 lb × 7 @ 9.5

    Deficit Push-Ups
    Set 1: 6 reps [Warm-up]
    Set 2: +20 lb × 15 @ 9.5
    Set 3: +20 lb × 11 @ 10

    Triceps Dip
    Set 1: 8 reps [Warm-up]
    Set 2: +40 lb × 12 @ 10
    Set 3: +40 lb × 8 @ 10

    Triceps Extension (Barbell)
    Set 1: 65 lb × 14 @ 10
    Set 2: 65 lb × 12 @ 10

    Reverse Fly (Dumbbell)
    Set 1: 30 lb × 15 @ 9.5
    Set 2: 30 lb × 14 @ 10
    Set 3: 30 lb × 12 @ 10
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  7. #187
    Registered User Anthony21's Avatar
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    You're right about hell week man. That looks like some great training sessions.

    0-1 RIR is definitely a good way to destroy yourself lol.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  8. #188
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    Week 5 - RIR 0-1 - Legs 2 Hamstring Focus

    Stiff Leg Deadlift (Barbell)
    Set 1: 135 lb × 8 [Warm-up]
    Set 2: 185 lb × 3 [Warm-up]
    Set 3: 225 lb × 3 [Warm-up]
    Set 4: 275 lb × 3 [Warm-up]
    Set 5: 315 lb × 12 @ 10
    Set 6: 315 lb × 10 @ 10
    Set 7: 315 lb × 8 @ 10
    Set 8: 315 lb × 7 @ 10

    I’d call these RPE 10 on a technical level. I could probably do 1 more rep, but it would be bad and I’d probably get injured.

    Leg Press
    Set 1: 270 lb × 12
    Set 2: 360 lb × 8
    Set 3: 450 lb × 1
    Set 4: 550 lb × 20 @ 9
    Set 5: 550 lb × 20 @ 9.5
    Set 6: 550 lb × 18 @ 10

    Glute Ham Raise
    Set 1: +12.5 lb × 11 @ 9.5
    Set 2: +12.5 lb × 9 @ 10
    Set 3: +10 lb × 8 @ 10

    Calf Press on Leg Press
    Set 1: 270 lb × 15
    Set 2: 360 lb × 10
    Set 3: 450 lb × 1
    Set 4: 550 lb × 17 @ 10
    Set 5: 550 lb × 16 @ 10
    Set 6: 550 lb × 15 @ 10

    Hanging Leg Raise
    Set 1: 20 reps @ 10
    Set 2: 17 reps @ 10
    Set 3: 13 reps @ 10

    Shrug (Barbell)
    Set 1: 315 lb × 13 @ 9.5
    Set 2: 315 lb × 12 @ 10

    Hell week done.

    Commence deload.

    Hamstrings twitching, glutes already got DOMS.

    Walking is.....difficult.
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  9. #189
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    Originally Posted by Anthony21 View Post
    You're right about hell week man. That looks like some great training sessions.

    0-1 RIR is definitely a good way to destroy yourself lol.
    Yeah to say this week was tough, would be an understatement lol.
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  10. #190
    Work in Progress CW47's Avatar
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    Yeah...holy hell! Congrats on getting through the week in one piece, lol. Enjoy the deload.
    How do you do your deloads?
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  11. #191
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    Originally Posted by CW47 View Post
    Yeah...holy hell! Congrats on getting through the week in one piece, lol. Enjoy the deload.
    How do you do your deloads?
    Once in a while I just take a week off.

    But for this I’ll cut total weekly sets 25ish %, load will realistically be week 1 weights and then reps will be cut in half of whatever I was doing that week.

    That should get rid of any fatigue and then rinse and repeat.
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  12. #192
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    WEEK 6 DELOAD - Pull 1 Horizontal Focus

    Chest Supported Row
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 140 lb × 6 [Warm-up]
    Set 3: 180 lb × 4
    Set 4: 180 lb × 4

    Neutral Grip Pull-Up
    Set 1: 5 reps [Warm-up]
    Set 2: 6 reps
    Set 3: 6 reps

    Notes: Warmup - 100lbs assistance
    Working sets - 75lbs

    Single Arm Cable Row
    Set 1: 70 lb × 6
    Set 2: 70 lb × 6

    EZ bar curl
    Set 1: 20 lb × 10 [Warm-up]
    Set 2: 55 lb × 6
    Set 3: 55 lb × 6

    Shrug (Dumbbell)
    Set 1: 80 lb × 8
    Set 2: 80 lb × 8
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  13. #193
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    Deload push 1

    Incline Bench Press (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 × 1 [Warm-up]
    Set 5: 205 lb × 6
    Set 6: 205 lb × 6

    Low To High Cable Fly
    Set 1: 20 lb × 10
    Set 2: 20 lb × 10

    Chest Dip
    Set 1: 6 reps
    Set 2: 6 reps

    Skullcrusher (Barbell)
    Set 1: 75 lb × 6
    Set 2: 75 lb × 6

    Preacher Curl (Dumbbell)
    Set 1: 10 lb × 7 [Warm-up]
    Set 2: 25 lb × 6
    Set 3: 25 lb × 6

    Lateral Raise (Dumbbell)
    Set 1: 25 lb × 8
    Set 2: 25 lb × 8

    Face Pull (Cable)
    Set 1: 70 lb × 8
    Set 2: 70 lb × 8
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  14. #194
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    Deload legs 1 wuad focus

    Another exciting deload workout.

    Hack Squat
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 180 lb × 7 [Warm-up]
    Set 3: 270 lb × 3 [Warm-up]
    Set 4: 320 lb × 6
    Set 5: 320 lb × 6

    Safety Bar Squat
    Set 1: 135 lb × 3
    Set 2: 185 lb × 9
    Set 3: 185 lb × 8

    Lying Leg Curl (Machine)
    Set 1: 25 lb × 8
    Set 2: 25 lb × 7

    Calf Press on Leg Press
    Set 1: 320 lb × 8
    Set 2: 320 lb × 8

    Cable Crunch
    Set 1: 120 lb × 8
    Set 2: 120 lb × 8

    BW UPDATE - 238 today.

    Down 12lbs the last 5.5 weeks.
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  15. #195
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    Deload pull 2 vertical focus

    Pull Up
    Set 1: 8 reps [Warm-up]
    Set 2: 6 reps
    Set 3: 6 reps

    Set 1 - 100lbs assistance
    Set 2-3 - 60lbs assistance

    Bent Over One Arm Row (Dumbbell)
    Set 1: 65 lb × 8
    Set 2: 65 lb × 8

    Lat Pulldown - Wide Grip (Cable)
    Set 1: 70 lb × 8
    Set 2: 70 lb × 8

    Hammer Curl (Dumbbell)
    Set 1: 25 lb × 6
    Set 2: 25 lb × 6

    Lateral Raise (Dumbbell)
    Set 1: 25 lb × 6
    Set 2: 25 lb × 6

    Bought some versa gripps they get very nice. I think it’ll make my pull sessions even more productive from a MMC perspective.
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  16. #196
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    Taking a deload week after hell week must feel pretty good on the body.

    Taking your grip out of your pull work definitely helps with that MMC and being able to better feel your back working.

    Nice deload work.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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    Originally Posted by Anthony21 View Post
    Taking a deload week after hell week must feel pretty good on the body.

    Taking your grip out of your pull work definitely helps with that MMC and being able to better feel your back working.

    Nice deload work.
    Haha 15 minute workouts are veeeerrrry refreshing right now lol.
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  18. #198
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    Last couple deload sessions then back to the grind monday

    Push 2
    Saturday, January 23, 2021 at 8:39 AM

    Seated Overhead Press (Dumbbell)
    Set 1: 25 lb × 10 [Warm-up]
    Set 2: 40 lb × 6 [Warm-up]
    Set 3: 40 lb × 6 [Warm-up]

    Deficit Push-Ups
    Set 1: 6 reps [Warm-up]
    Set 2: 6 reps [Warm-up]

    Triceps Dip
    Set 1: 6 reps [Warm-up]
    Set 2: 6 reps [Warm-up]

    Triceps Extension (Barbell)
    Set 1: 25 lb × 7 [Warm-up]
    Set 2: 25 lb × 6 [Warm-up]

    Reverse Fly (Dumbbell)
    Set 1: 20 lb × 7 [Warm-up]
    Set 2: 20 lb × 7 [Warm-up]


    Legs 2 - Hamstring Focus
    Saturday, January 23, 2021 at 8:48 AM

    Stiff Leg Deadlift (Barbell)
    Set 1: 130 lb × 7 [Warm-up]
    Set 2: 200 lb × 5 [Warm-up]
    Set 3: 200 lb × 4 [Warm-up]

    Leg Press
    Set 1: 320 lb × 10 [Warm-up]
    Set 2: 320 lb × 10 [Warm-up]

    Glute Ham Raise
    Set 1: 5 reps [Warm-up]
    Set 2: 5 reps [Warm-up]

    Calf Press on Leg Press
    Set 1: 320 lb × 8
    Set 2: 320 lb × 8

    Hanging Leg Raise
    Set 1: 8 reps [Warm-up]
    Set 2: 7 reps [Warm-up]

    Shrug (Barbell)
    Set 1: 200 lb × 8 [Warm-up]
    Set 2: 200 lb × 7 [Warm-up]
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  19. #199
    Registered User Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Haha 15 minute workouts are veeeerrrry refreshing right now lol.
    Wow, 15-minute training sessions? Yeah, that would be awesome lol.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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    Originally Posted by Anthony21 View Post
    Wow, 15-minute training sessions? Yeah, that would be awesome lol.
    Yeah the longest ones were legs at like 22-25 lol.

    I did like 25% less sets and reps were cut in half and 2nd half of the week is essentially me just doing warmup weights.
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    Originally Posted by Filmbuff81 View Post
    Yeah the longest ones were legs at like 22-25 lol.

    I did like 25% less sets and reps were cut in half and 2nd half of the week is essentially me just doing warmup weights.
    Deloads are usually kind of anticlimactic for me. Looks like you had some fun with them though. I'm sure you're body will be primed and ready to hit the weights hard again now.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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    Back to regular training today! In for the epicness!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=179207031
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    Originally Posted by CW47 View Post
    Deloads are usually kind of anticlimactic for me. Looks like you had some fun with them though. I'm sure you're body will be primed and ready to hit the weights hard again now.
    I try to use them to dial in form and feel some solid contractions.

    I look at it similar to warmups to he’s here weights, they may not really
    So much growth or progress wise but it keeps me from feeling too stale the following week.
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    Meso 2 - Week 1 - Pull 1 RIR 3 - Horizontal Focus

    Pull 1 - Horizontal Focus
    Monday, January 25, 2021 at 6:21 AM

    Chest Supported Row
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 140 lb × 6 [Warm-up]
    Set 3: 180 lb × 2 [Warm-up]
    Set 4: 200 lb × 11 @ 7.5
    Set 5: 200 lb × 10 @ 7
    Set 6: 200 lb × 10 @ 7.5

    Neutral Grip Pull-Up
    Set 1: 6 reps [Warm-up]
    Set 2: 11 reps @ 7
    Set 3: 11 reps @ 7.5
    Set 4: 9 reps @ 7

    Notes: 60lbs assistance

    Single Arm Cable Row
    Set 1: 50 lb × 12 [Warm-up]
    Set 2: 90 lb × 12 @ 7
    Set 3: 90 lb × 12 @ 7

    EZ bar curl
    Set 1: 20 lb × 20 [Warm-up]
    Set 2: 40 lb × 12 [Warm-up]
    Set 3: 65 lb × 12 @ 7
    Set 4: 65 lb × 12 @ 7
    Set 5: 65 lb × 12 @ 7.5

    Shrug (Dumbbell)
    Set 1: 65 lb × 7 [Warm-up]
    Set 2: 110 lb × 15 @ 7
    Set 3: 110 lb × 15 @ 7.5

    Solid first day back.

    Using week 3 weights of meso 1.

    So goal is to match and add reps and then I’ll add weight where I can moving forward.
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    You know the next couple days gonna be fun, when breathing makes your lats hurt.
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  26. #206
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    Strong start after the deload.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  27. #207
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    M2W1 -RIR 3 - Push 1

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

    Low To High Cable Fly
    Set 1: 20 lb × 15 [Warm-up]
    Set 2: 30 lb × 20 @ 7
    Set 3: 30 lb × 19 @ 7
    Set 4: 30 lb × 17 @ 7

    Chest Dip
    Set 1: 8 reps [Warm-up]
    Set 2: +25 lb × 12 @ 7.5
    Set 3: +25 lb × 10 @ 7

    Skullcrusher (Barbell)
    Set 1: 75 lb × 15 @ 7
    Set 2: 75 lb × 13 @ 7.5

    Preacher Curl (Dumbbell)
    Set 1: 10 lb × 15 [Warm-up]
    Set 2: 35 lb × 11
    Set 3: 35 lb × 10
    Set 4: 35 lb × 10

    Lateral Raise (Dumbbell)
    Set 1: 30 lb × 15 @ 7
    Set 2: 30 lb × 15 @ 7.5

    Face Pull (Cable)
    Set 1: 70 lb × 10 [Warm-up]
    Set 2: 100 lb × 15 @ 7
    Set 3: 100 lb × 15 @ 7.5
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    Work in Progress CW47's Avatar
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    Let the DOMS begin!
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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    Originally Posted by CW47 View Post
    Let the DOMS begin!
    Leg day tomorrow gone fuk me up.
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    M1W1 - Legs 1 - QUAD Focus - RIR 3

    Hack Squat
    Set 1: 90 lb × 15 [Warm-up]
    Set 2: 180 lb × 10 [Warm-up]
    Set 3: 270 lb × 3 [Warm-up]
    Set 4: 320 lb × 1 [Warm-up]
    Set 5: 360 lb × 12 @ 7
    Set 6: 360 lb × 12 @ 7.5
    Set 7: 360 lb × 10 @ 7
    Set 8: 360 lb × 10 @ 7.5

    Safety Bar Squat
    Set 1: 135 lb × 3
    Set 2: 185 lb × 1
    Set 3: 205 lb × 20 @ 7
    Set 4: 205 lb × 19 @ 7
    Set 5: 205 lb × 16 @ 7

    Lying Leg Curl (Machine)
    Set 1: 35 lb × 15 @ 7
    Set 2: 35 lb × 15 @ 7.5
    Set 3: 35 lb × 14 @ 8

    Calf Press on Leg Press
    Set 1: 470 lb × 15 @ 7
    Set 2: 470 lb × 15 @ 7
    Set 3: 470 lb × 15 @ 7.5

    Cable Crunch
    Set 1: 100 lb × 8 [Warm-up]
    Set 2: 150 lb × 15 @ 7
    Set 3: 150 lb × 15 @ 7.5
    Set 4: 150 lb × 15 @ 7.5

    Fuk leg day so hard.
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