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  1. #1
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
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    Paralyzed Powerlifting log

    I got into a car accident on April 30th. I ended up braking vertebrates in my back and fracturing some also. I ended up severely injuring my spinal cord. Fractured my right shoulder, and fractured ribs on my right side. Had back surgery to fuse the vertebrates. The accident left me paralyzed from the waist down.

    I’ve been back lifting for the past couple of months now and I’ve got my bench back up to 240. No where near what I was doing, but it’s progress. Follow along with me
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  2. #2
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
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    Monday 10/5/20 Bench, Chest, Triceps

    Bench Press
    45x12, 3 sets
    95x8
    135x5
    185x3
    225x1
    195x4
    Stopped there Bench was feeling off today

    Bench Press vs Dbl light bands(por grip)
    45x5
    95x3, 2 sets
    45x5
    Incline Barbell Press
    115x10
    125x10
    135x7
    Pec-Dec Flyes
    70x20
    85x20

    Lying DB Skullcrushers
    30x15
    35x15
    40x10
    Triceps Pushdowns
    60x20
    80x20
    100x10
    Dip Machine
    90x2x12
    One-Arm Overhead DB Extensions
    25x2x15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  3. #3
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
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    Tuesday 10/6/20 Accessory

    Nautilus Pulldowns Machine
    95x15
    110x15
    125x15
    140x10
    Chest-Supported DB Rows(on Incline)
    50x10
    55x10
    60x10
    65x10
    Chin-Ups
    BWx 15 reps
    One-Arm Cable Rows
    60x15
    70x15
    80x15

    Seated Good Mornings
    15x5
    BWx5

    Seated Ez-Bar Curls
    35x15
    40x15
    45x11
    Alternate DB Curls
    12x12
    15x12
    17x12
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  4. #4
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 58
    Posts: 614
    Rep Power: 931
    Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500)
    Atom1980 is offline
    Prayers to you and glad your able to lift.
    Reply With Quote

  5. #5
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Originally Posted by Atom1980 View Post
    Prayers to you and glad your able to lift.
    Thank you brother!!
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  6. #6
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Thursday 10/8/20 Bench

    Bench Press(vs Dbl Mini’s & 50lbs of chains on each side)
    45x12, 2 sets
    45x5, 2 sets(added Minis)
    45x5 added 25lbs of chains on each side
    45x5 added 25lbs more of chains on each side
    95x 9 sets of triples, doubles, & singles( these sets felt heavy and the chains and bands kick in right at my weak point

    Seated BTN Shoulder Press(on Smith)
    115x10
    135x10
    155x4
    95x20

    Flat DB Press
    45x20
    55x20

    Reverse Rear Delt Pec-Dec Flyes
    50x15
    85x15
    110x15
    Seated Side DB Raises
    10x15
    12x15
    15x12

    One-Arm Rope Pushdowns
    30x15
    40x15
    50x15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  7. #7
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Monday 10/12/20 Bench, Chest, Triceps(WK 1)

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    180x3, 4 sets(all paused)
    Added Slingshot(por grip)
    225x5
    225x4
    Added Doubled light bands
    65x3x3

    Incline Barbell Press
    115x10
    125x10
    135x10
    Pec-Dec Flyes
    60x20
    70x20

    Triceps Pushdowns
    40x20
    50x20
    60x20
    One-Arm Overhead DB Extensions
    25x3x12
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  8. #8
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
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    Wednesday 10/14/20 Back

    Chest-Supported DB Rows
    30x10, 2 sets
    50x10
    60x10
    70x10
    80x8

    Chin-Ups
    20 reps

    That was it, had to leave after this. Must’ve didn’t empty my bowels all the way earlier today, cause I think it was the Dumbbell Rows that pushed a turd out
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  9. #9
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Friday 10/16/20 Speed Bench, Shoulders

    Speed Bench Press(vs Dbl Mini’s & 50lbs of chains)
    45x12, 2 sets
    45x5 added Dbl mini bands
    45x5 added 50lbs chains on each side
    65x3, 9 sets(3 different grips comp, POR, Close)

    Seated BTN Shoulder Press(on Smith)
    45x10
    95x6
    115x6
    135x6
    155x3
    185x1 PR!!
    115x10, 2 sets
    Seated Side DB Raises
    10x12
    12x12
    15x13
    Rear DB Raises(on Incline)
    15x12
    17x12
    20x12
    Front DB Raises(on Incline)
    10x12
    12x12
    15x12

    One-Arm Triceps Pushdowns/One-Arm Cable Curls
    40x3x20/20x3x20
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  10. #10
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Monday 10/19/20 Bench, Chest, Triceps

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    190x3, 4 sets(paused)
    Added 3 Board
    230x3
    230x2
    Added Dbl Light bands
    70x3, 2 sets

    Incline Barbell Press
    135x10
    145x10
    155x5, burnt
    Pec-Dec Flyes
    65x20
    80x20

    Ez-Bar Skullcrushers
    65x3x12
    One-Arm Pushdowns
    30x20
    40x20
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  11. #11
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
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    Wednesday 10/21/20 Back, Biceps

    Hand Bike: 10mins

    Nautilus Compound Rows
    80x2x15
    110x10
    125x10
    140x10
    155x10
    Neutral-Grip BTN Pulldowns
    75x15
    90x15
    105x15
    120x15
    Stiff-Arm Pulldowns
    50x3x12

    Seated Good Mornings
    3 sets of 5 reps

    Seated Alternate DB Curls
    12x15
    15x15
    17x15
    One-Arm Overhead Cable Curls
    30x3x15

    Hand Bike: 10mins
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  12. #12
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
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    Friday 10/23/20 Shoulders

    Seated BTN Shoulder Press(on Smith)
    45x12, 2 set
    95x10
    105x10
    115x10
    Seated Side DB Raises
    10x15
    12x15
    15x15
    One-Arm Rear Delt Cable Flyes
    20x3x15

    Cable Shrugs
    60x20
    80x20
    100x20
    Neck Harness
    30x20
    40x20
    All 4 sides
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  13. #13
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Monday 11/2/20 Bench, Chest, Triceps

    Bench Press
    45x12, 2 sets
    95x8
    115x5
    135x3
    185x1
    205x2, 3 sets(paused)
    Slingshot
    225x5
    245x1

    Incline Barbell Press
    95x10
    115x10
    135x10
    155x6
    Hammer-ISO Decline Press
    50x15
    60x15
    70x12

    Ez-Bar Triceps Pushdowns
    80x20
    100x20
    120x15
    JM Triceps Press
    65x10
    75x10
    85x10
    Seated One-Arm Overhead DB Extensions
    20x12
    25x12
    30x12

    Stationary Hand Bike: 12mins
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  14. #14
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
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    Monday 11/9/20 Bench, Chest

    Bench Press
    45x12, 2 sets
    95x8
    115x5
    135x3
    185x1
    220x2, 3 sets
    Reverse light bands
    220x2
    225x1
    Next time I decide to do reverse bands, I’ll have to set them up a different way. They gave zero tension the way I had them

    Hammer ISO Chest Press
    60x12
    70x12
    80x8
    Flat DB Press
    50x20
    60x10
    Cable Chest Flyes
    30x20
    40x20
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  15. #15
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Wednesday 11/11/20 Back, Shoulders

    Chest-Supported DB Rows
    30x10, 2 sets
    50x10
    55x10
    60x10
    65x10

    Seated BTN Shoulder Press
    95x10
    115x10
    135x10

    Wide-Grip Pulldowns
    100x15
    110x15
    120x15
    130x8

    Seated Side DB Raises
    8x15
    10x15
    12x15

    One-Arm Cable Rows
    60x15
    70x15, 2 sets

    Face Pulls
    40x15
    50x15
    60x15

    Seated DB Deadlifts
    15x6
    20x6
    25x6
    Starting off slow with these. I can’t fully feel my lower back, so I’m being cautious
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  16. #16
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Monday 11/16/20 Bench, Chest, Triceps

    Bench Press
    45x12, 2 sets
    95x8
    115x5
    135x3
    185x1
    220x2, 3 sets(reps paused)
    Added 3 board
    220x3
    230x3

    Incline Barbell Press
    135x6
    145x6
    155x6
    165x3
    Hammer ISO-Wide Chest Press(plate loaded)
    45x20
    80x20
    125x6

    Seated Overhead DB Extensions
    40x15
    50x15
    60x15
    70x15
    One-Arm Rope Triceps Pushdowns
    30x15
    40x15
    50x12
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  17. #17
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Thursday 11/19/20 Back, Biceps

    Machine Rows
    Wide-Grip
    100x15
    120x15
    140x15
    Close-Grip
    110x15
    130x15
    Reverse-Grip Pulldowns
    100x12
    120x12
    140x12

    Seated DB Shrugs
    30x15
    40x15
    50x15

    Stiff-Arm Pulldowns/Face Pulls
    50x15/50x15
    70x15/60x15
    90x15/70x15

    Seated DB Deadlifts
    30x5
    25x6, 2 sets

    Ez-Bar Preacher Curls(w/Fat grips)
    Wide-Grip
    45x2x15
    Close-Grip
    45x2x15
    Seated Hammer Curls
    12x12
    15x12
    20x12

    This was the best session I’ve had in awhile
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  18. #18
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Friday 11/20/20 Bench(chest, delts, triceps)

    Bench Press(POR grip)
    45x12, 2 sets
    95x8
    115x5
    135x3
    185x1
    Added Slingshot
    225x3
    245x3
    225x5, 3 sets

    Hammer ISO Shoulder Press
    40x10
    50x10
    60x10

    Cable Chest Flyes
    40x20
    50x20

    Reverse Rear Delt Pec-Dec Flyes
    55x15
    70x15
    80x15
    Seated Side DB Raises
    5lbs DB’s 2 sets of 25 reps

    Triceps Pushdowns
    90x15
    110x15
    One-Armed
    40x15
    50x15

    Core work
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  19. #19
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Monday 11/23/20 Back, Biceps

    Nautilus Mid-Row Machine
    80x2x12
    125x12
    140x12
    155x12
    170x12
    Neutral-Grip Pulldowns
    90x12
    100x12
    110x12
    120x12
    Chest-Supported Barbell Rows(on Incline)
    105x12
    125x12
    145x12
    165x8

    Seated Machine Shrugs
    90x2x12(these hurt my back for some reason)
    One-Arm Rear Delt Cable Flyes
    20x3x12

    Zottman DB Curls
    10x12
    15x12
    20x12
    Alternate Overhead Cable Curls
    30x3x12
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  20. #20
    Registered User golli1982's Avatar
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    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Wednesday 11/25/20 Bench(Chest, Shoulders, Triceps)

    Bench Press
    45x12, 2 sets
    95x8
    115x5
    135x3
    185x1
    230x1, 2 sets(paused)
    Added Slingshot
    245x3
    265x1
    285x1 BOOM!!

    Incline Barbell Press
    115x10
    125x10
    135x10
    145x6

    Reverse Rear Delt Pec-Dec Flyes
    60x15
    70x15
    80x15
    Seated Side DB Raises
    10x15
    12x15
    15x15

    Incline Tate Triceps Press
    20x15
    25x15
    30x15
    35x15

    Happy Thanksgiving everyone
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  21. #21
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Friday 11/27/20 Back, Biceps

    Straight-Arm Pulldowns
    80x2x12
    90x2x12
    110x2x12
    BTN Pulldowns
    100x12
    120x12
    140x12
    160x6
    Seated Cable Rows
    100x15
    120x15
    140x15

    Seated DB Rows
    40x15
    50x15
    60x15
    Neck Harness
    40x20
    50x20
    Front & Back

    Machine Preacher Curls
    Wide-grip
    65x15
    80x15
    Close-grip
    65x15
    80x15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  22. #22
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Monday 11/30/20 Bench(Chest, Shoulders, Triceps)

    Close-Grip Bench Press(thumb from smooth)
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
    Added Slingshot
    225x5
    235x4 slingshot popped off my arm
    245x2

    Hammer ISO Shoulder Press(plate loaded)
    45x12
    55x12, 3 sets

    Low-Incline DB Flyes
    40x10
    45x10
    50x10

    Face Pulls/Seated Side DB Raises
    50x15/15x15
    60x15/15x15
    70x15/15x15

    Triceps Pushdowns
    100x20
    120x20
    140x10 burnt!!
    One-Armed
    50x15
    60x15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  23. #23
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Thursday 12/3/20 Accessory(Back, Biceps)

    Barbell Rows(on Incline)
    85x12, 2 sets
    125x10
    135x10
    145x10
    155x8
    Wide-Grip Pulldowns
    70x15
    95x15
    115x12
    130x8
    Nautilus Machine Mid-Rows
    95x15
    110x15
    125x15
    Seated DB Deadlifts
    20x6
    25x6
    30x6 PR

    Ez-Bar Preacher Curls(w/Fatgrips)
    30x20
    40x20
    50x15
    Hammer Curls(w/Fatgrips)
    20x3x10

    Abs
    Grip
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  24. #24
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Friday 12/4/20 Bench(Chest, Shoulders, Triceps)

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
    240x1
    255x1 this was my goal weight for this training cycle. Also a comeback PR!!
    Added Slingshot
    265x1

    Incline Barbell Press
    135x6
    145x6
    155x6
    165x6
    Cable Chest Flyes
    30x20
    40x20
    50x20

    One-Arm Rear Delt Cable Flyes
    20x3x15
    Machine Side Raises
    35x20
    50x20
    65x20

    Lying Ez-Bar Skullcrushers
    65x12
    75x10
    65x12
    One-Arm Nautilus Triceps Machine
    50x2x20
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  25. #25
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Monday 12/8/20 Accessory(Back, Biceps)

    Straight-Arm Pulldowns
    50x15
    60x15
    70x15
    80x15
    Nautilus Pullover Machine
    95x15
    110x15
    125x15
    140x10
    Hammer DY Rows(plate loaded)
    45x12
    55x12
    65x12
    75x10

    DB Scapular Shrugs(on Incline)
    30x12
    40x12
    50x12

    Ez-Bar Preacher Curls
    Wide-Grip
    45x12
    55x8
    Close-Grip
    45x12, 2 sets
    Seated DB Wide Curls
    15x12
    17x12
    20x12

    Abs
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  26. #26
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Wednesday 12/9/20 Bench(Chest, Shoulders, Triceps)

    Close-Grip Bench Press(thumb from smooth)
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x3 Slingshot
    I stopped there. Shoulders and Pec tendons are achey feeling

    Seated Overhead Shoulder Press(on Smith)
    95x10
    105x10
    115x10

    Cable Chest Flyes
    40x3x20

    Face Pulls/Seated Side DB Raises
    50x15/8x12
    60x15/8x12
    70x15/8x12

    Rope Triceps Pushdowns
    70x3x20
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  27. #27
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Monday 12/14/20 Chest, Shoulders, Triceps

    Rotator Cuffs

    Incline Barbell Press
    45x12, 2 sets
    95x8
    115x5
    135x1
    155x6
    160x6
    185x1
    205x1, previous PR
    135x8

    Flat DB Press
    50x20
    60x20
    70x15
    Pec-Dec Flyes
    80x20
    95x20
    110x20

    Rear Delt Cable Flyes
    20x2x15
    30x2x12
    Seated Side DB Raises
    10x15
    12x15
    15x15
    17x15

    Machine Triceps Dips
    95x20
    110x20
    125x20
    One-Arm Triceps Pushdowns
    40x20
    60x20
    BW Dips(in chair)
    2 sets of 15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  28. #28
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Thursday 12/17/20 Accessory(Back, Biceps)

    Wide-Grip Pulldowns
    70x12
    90x12
    110x12
    130x12
    150x12
    170x8
    V-Bar Pulldowns
    80x12
    100x12
    120x12
    Dumbbell Rows(on Incline)
    55x10
    65x10
    75x6

    Reverse Rear Delt Pec-Dec Flyes
    60x15
    70x15
    80x15
    Seated DB Shrugs
    45x15
    55x15
    65x15
    Neck Harness
    30x20
    40x20
    All 4 sides

    Ez-Bar Preacher Curls
    Wide-Grip
    55x2x12
    Close-Grip
    55x2x12
    Hammer Curls w/Fatgrips
    15x3x15

    Abs/Low back
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  29. #29
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Monday 12/21/20 Bench(Chest, Shoulders, Triceps)

    Rotator Cuffs

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    195x6, last 2 reps paused
    200x6, last 2 reps paused
    180x8, last 2 reps paused
    Added Slingshot
    240x3 paused
    250x3 paused
    260x3 paused
    295x1 paused, this is a comeback PR with the slingshot!!

    Incline Barbell Press
    135x8
    145x8
    155x8
    Pec-Dec Flyes
    120x20
    145x20
    170x20

    Seated Side DB Raises
    15x15
    17x15
    20x15
    Reverse Rear Delt Pec-Dec Flyes
    70x15
    85x15
    100x15

    Ez-Bar Skullcrushers
    70x12
    90x8
    70x12
    Chair Dips
    BWx2x12
    One-Arm Rope Triceps Pushdowns
    30x3x15

    Abs
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  30. #30
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 180
    Rep Power: 831
    golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500) golli1982 is a jewel in the rough. (+500)
    golli1982 is offline
    Wednesday 12/23/20 Accessory(Back, Biceps)

    Wide-Grip Pulldowns
    70x2x12(warm-up)
    100x12
    120x12
    140x12
    Reverse-Grip Pulldowns
    90x12
    110x12
    130x12
    V-Bar Pulldowns
    100x3x12
    Dumbbell Rows(on Incline)
    45x12
    55x12
    65x12

    Cable-Crossover Shrugs
    60x12
    70x12
    80x12

    That was it. Nerve pain is something else today and kept me up most of last night
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

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