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  1. #31
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 178
    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 12/28/20 Bench(Chest, Shoulders, Triceps)

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    200x6, last 2 reps paused
    225x3, all reps paused
    235x3, last rep paused
    170x8, last 2 reps paused
    Added 3 board
    235x3
    245x2
    Added 2 board
    225x3

    Incline Barbell Press
    135x8
    155x6
    170x5
    Pec-Dec Flyes
    110x20
    140x29

    One-Arm Rear Delt Cable Flyes
    20x2x15
    30x15
    Seated Side DB Raises
    10x15
    15x15
    20x12
    Shoulder Horn
    5x20
    7x20

    Rope Triceps Pushdowns(w/Fatgrips)
    80x15
    90x15
    100x12

    Abs
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  2. #32
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 178
    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 12/30/20 Accessory(Back, Biceps)

    Barbell Rows(on Incline)
    115x10
    135x10
    155x10
    175x5
    115x10
    Wide-Grip Pulldowns
    110x12
    130x12
    150x10, this started hurting my shoulder
    90x12
    Machine Rows
    100x15
    120x15
    140x15

    Neck Harness
    30x20
    40x20
    All 4 sides

    Seated DB Curls
    25x3x10
    One-Arm Machine Preacher Curls
    35x3x12

    Grip work
    Abs
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  3. #33
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 178
    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 1/4/20 Bench

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
    245x1
    260x missed(didn’t have this today)
    Added Slingshot
    275x1
    295x1
    225x8

    Hammer Wide-Grip ISO Chest Press(weight loaded)
    45x20
    55x20
    65x20

    Wide-Grip Pulldowns
    100x12
    115x12
    130x12
    145x12
    Magnum Machine Rows
    100x12
    125x12
    140x12
    150x12
    Face Pulls(on dual cables)
    50x15
    60x15
    70x15

    Triceps Pushdowns/Hammer Curls
    80x20/25x12
    100x20/30x12
    120x15/35x8

    Stationary Handbike: 10mins
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  4. #34
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 178
    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 1/6/21 Bench

    Illegal Wide-Grip Bench Press
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x10 last 2 reps paused
    165x10 last 2 reps paused
    175x10 last 2 reps paused

    Seated Overhead Shoulder Press(on Smith)
    45x5, 2 sets
    95x3
    115x5
    125x5
    135x5

    One-Arm DB Rows
    35x12
    45x12
    55x10
    Neutral-Grip Pulldowns
    115x12
    130x12
    145x12
    Reverse Rear Delt Pec-Dec Flyes
    100x15
    110x15
    120x15

    That was it. Had to leave after this because my daughter had to go get ready for work
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  5. #35
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 178
    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
    Saturday 1/9/20 Accessory(Back, Biceps)

    Magnum Machine Rows
    110x12
    125x12
    150x12
    165x12
    V-Bar Pulldowns(w/fat bar attachment)
    85x12
    100x12
    115x12
    130x8

    Machine Scapular Shrugs
    90x15
    100x15
    110x15

    Hammer Curls w/Fatgrips
    20x12
    25x12, 3 sets
    One-Armed
    30x8
    35x6
    40x4, 2 sets
    These with the Fatgrips really works the wrists!!

    Abs/Lower back
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  6. #36
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 178
    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 1/11/21 Bench(Chest, Shoulders, Triceps)

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    220x3
    230x3
    240x3, this is a PR triple since my comeback
    Added 4 board
    240x5
    250x5

    Hammer-Incline Machine(plate loaded)
    45x15
    55x15
    65x15
    Cable Chest Flyes
    30x20
    40x20
    50x20

    Seated Side DB Raises
    10x15
    12x15
    15x15
    One-Arm Cable Rear Delt Flyes
    30x3x15

    Lying Rolling DB Triceps Extensions
    25x12
    35x12
    Rope Triceps Pushdowns/Chair Dips
    80x2x15/BW x2xfailure
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  7. #37
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 178
    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 1/14/21 Accessory(Back)

    Barbell Rows(on Incline)
    85x10
    105x10
    125x10
    145x10
    165x6
    145x8
    125x8
    105x10
    85x12
    Nautilus Machine Rows
    105x15
    120x15
    135x15
    150x15
    One-Arm Lat Pulldowns
    50x15
    60x15
    70x15

    Seated Hammer Machine Shrugs(plate loaded)
    135x10
    185x10
    235x10
    Neck Harness
    40x20
    50x20
    All 4 sides

    That was it. Didn’t have time for biceps work
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

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