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  1. #31
    Registered User golli1982's Avatar
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    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Wednesday 7/28/21 Accessory(WK 2)

    Straight-Arm Pulldowns
    20x15
    40x15
    45x15
    50x15
    One-Arm DB Rows
    40x15
    50x15
    60x15
    Medium-Grip Shrugdowns
    90x3x15(static holds)

    Ez-Bar Preacher Curls
    70x4x12

    Missed Tuesday, so made it up today
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  2. #32
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 310
    Rep Power: 1148
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Thursday 7/29/21 Bench(WK 2)

    Swiss-Bar Speed Bench Press
    45x12, 2 sets
    95x8
    115x3, 9 sets(3 different grips, Med/Wide/Close)

    Seated BB Overhead Shoulder Press
    45x10
    95x10
    135x3
    155x1
    175x1, this might be a PR
    95x10

    Ez-Bar Overhead Triceps Extensions
    40x3x20

    Mini-Band Pull-Aparts
    2 sets of 20 reps
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  3. #33
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 310
    Rep Power: 1148
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Friday 7/30/21 Accessory(WK 2)

    BTN Pulldowns
    70x15
    80x15
    90x15
    100x15
    Chest-Supported Rows(on Incline)
    40x4x12(static hold)

    Neck Harness
    20x2x20(sides only)

    One-Arm DB Preacher Curls
    30x3x12

    Weighted Crunches
    BWx25
    25x3x25

    That was it. Back muscles still a little sore from working it the other day, and then benching yesterday, so I went lighter
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  4. #34
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 310
    Rep Power: 1148
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Monday 8/2/21 Bench(WK 3)

    Rotator Cuffs

    Bench Press(Por Grip)
    45x12, 2 sets
    95x8
    115x5
    135x3
    185x1
    215x2, 3 sets

    Bottoms-Up Rack Press(bar from chest)
    200x2x3
    Slingshot Bench Press
    260x2x3

    Dips
    BWx3x12

    Face Pulls(on lat-pull, plate loaded)
    70x20
    80x20
    90x20

    Ez-Bar JM Triceps Press
    70x3x12

    That was it, everything is feeling strong
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  5. #35
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 310
    Rep Power: 1148
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Tuesday 8/3/21 Accessory(WK 3)

    Straight-Arm Pulldowns
    40x15
    50x15
    60x15
    Dumbbell Pullovers
    40x3x10
    One-Arm DB Rows
    50x12
    60x12
    70x12

    Medium-Grip Shrugdowns
    90x3x15

    Ez-Bar Preacher Curls
    70x2x12(close-grip)
    70x2x12, 9(wide-grip)

    All cable movements were plate loaded
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  6. #36
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 310
    Rep Power: 1148
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Wednesday 8/5/21 Bench(WK 3)

    Rotator Cuffs

    Swiss-Bar Incline Press
    45x12, 2 sets
    115x10, 3 sets

    Seated Shoulder Press(press bar off of pins)
    45x5
    95x5
    115x5
    135x5

    One-Arm Overhead DB Triceps Extensions
    15x3x20
    Went light on these so they wouldn’t irritate my elbow

    Face Pulls(plate loaded)
    30x3x20

    That was it, bench was already set up for inclines so I just went with it. This is my “lighter” day anyways
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  7. #37
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 310
    Rep Power: 1148
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Monday 5/9/21 Bench(WK 4)

    Rotator Cuffs
    DB Flyes

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    205x1
    230x2, 3 sets(paused)

    Rack Press(bar set at chest level)
    215x3, 2 sets
    Slingshot Bench Press
    265x3, 2 sets

    Dips
    BWx3x12

    Seated Overhead Swiss-Bar Triceps Extensions
    55x3x10

    Face Pulls(on lat-pull)
    70x3x15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  8. #38
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 310
    Rep Power: 1148
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Tuesday 8/10/21 Accessory(WK 4)

    Seated Wide-Grip Cable Rows
    70x20, 2 set
    80x20
    90x15
    100x12
    Reverse-Grip Pulldowns
    70x15
    80x15
    90x12

    Wide-Grip Shrugdowns
    60x15
    70x15
    80x15

    Ez-Bar Preacher Curls
    90x8
    50x2x15(wide-grip)
    50x2x15(close-grip)

    Weighted Crunches
    25x4x25
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  9. #39
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 310
    Rep Power: 1148
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Thursday 8/12/21 Bench(WK 4)

    Swiss-Bar Speed Bench Press
    45x12, 2 sets
    115x6x3
    120x6x3
    125x6x3
    3 different grips wide/medium/close

    Seated Shoulder Press(bar sitting on pins)
    95x3x5

    Wide-Grip Face Pulls(on lat-pull)
    70x3x15

    Triceps Pushdowns
    3 sets of 20 reps
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  10. #40
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 310
    Rep Power: 1148
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Monday 8/16/21 Bench(WK 5)

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
    245x1, 2 sets(paused)

    Dead Bench Rack Press(bar set at chest level)
    225x2x2
    Slingshot Bench Press
    290x2x2

    Dips
    BWx2x15

    Face Pulls(plate loaded)
    30x3x20

    Rope Triceps Pushdowns(plate loaded)
    30x3x20

    That was it, bench is feeling good
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  11. #41
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 310
    Rep Power: 1148
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Thursday 8/19/21 Bench(WK 5)

    Rotator Cuffs

    Swiss-Bar Speed Bench Press
    45x5, 2 sets
    95x5, 2 sets
    115x3x3
    120x3x3
    125x3x3
    Used 3 different grips wide, medium, close

    Seated Overhead BB Shoulder Press
    45x5, 2 sets
    95x5
    115x5
    135x5
    155x5, this is a 2 rep PR!!

    Mini-Band Chest Flyes
    3 sets of 50 reps

    Face Pulls/Seated Side DB Raises
    30x2x20/10x2x15

    Incline Rolling DB Triceps Extensions
    15x3x20
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  12. #42
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 310
    Rep Power: 1148
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Friday 8/20/21 Accessory(WK 5)

    Chest-Supported DB Rows
    50x2x12
    70x2x10
    90x2x6
    Wide-Grip Pulldowns(plate loaded)
    90x12
    100x12
    110x12
    Seated DB Shrugs
    50x3x20

    Seated Hammer Curls
    25x3x15

    Weighted Crunches
    BWx25
    25x25
    35x25
    45x25

    That was it, everything feels nice and strong
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

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