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  1. #31
    Registered User golli1982's Avatar
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    golli1982 is offline
    Wednesday 8/10/21 Speed Bench

    Rotator Cuffs

    Swiss-Bar Speed Bench Press
    45x12, 2 sets
    95x3, 9 sets
    Wide/Med/Close grips

    Flat DB Press
    40x2x20

    Chest-Supported DB Rows(on Incline)
    40x3x15
    Rear DB Raises
    8x3x15

    That was it. Everything still light at the moment
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  2. #32
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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 11/15/21 Bench

    Swiss Bar Bench Press
    45x12, 2 sets
    95x8
    115x5
    135x5
    155x5, 3 sets

    Incline Swiss Bar Press
    115x10
    125x10
    135x10

    Medium-Grip Pulldowns(plate loaded)
    70x12
    80x12
    90x12
    100x12

    Hammer Curls
    20x3x15
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  3. #33
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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 11/17/21 Speed Bench

    Swiss-Bar Speed Bench Press
    45x12, 2 sets
    95x5
    105x3, 9 sets
    Wide/Med/Close Grips

    Flat DB Press
    50x20
    55x20

    Chest-Supported DB Rows(on Incline)
    55x3x12
    Rear DB Raises
    15x3x15

    Ez-Bar Preacher Curls
    60x3x15
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  4. #34
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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 11/19/21 Close-Grip Bench

    Rotator Cuffs

    Swiss-Bar Close-Grip Bench Press
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
    165x6
    170x6
    145x8

    Seated Overhead Shoulder Press
    45x10
    95x5
    115x5, 3 sets

    Seated Cable Rows(plate loaded)
    70x15
    90x15
    110x12
    130x8
    Face Pulls(on lat-pull)
    70x15
    80x15
    90x15

    One-Arm DB Preacher Curls
    25x3x12
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  5. #35
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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 11/22/21 Bench

    Rotator Cuffs

    Bench Press(por grip)
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x2
    245x1
    185x6, last 2 reps paused
    195x6, last 2 reps paused
    165x8, last 2 reps paused

    Incline Barbell Press
    115x12
    125x12
    135x8

    Wide-Grip Pulldowns(plate loaded)
    90x12
    100x12
    110x12

    Hammer Curls
    25x3x12
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  6. #36
    Registered User superman704's Avatar
    Join Date: Jan 2019
    Age: 52
    Posts: 9,038
    Rep Power: 11346
    superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000)
    superman704 is offline
    Tell me about the accident, were you drinking and driving?
    John 3:16

    Natty for life
    Red for life
    I'm not really 50, I'm 45, idk how to change the age
    Autism crew (Asperger's syndrome)
    High test crew
    Bald crew
    MAGA crew
    Guys stop making me green! I actually enjoy being red! It's more alpha!
    Born again Christian crew
    Heavy metal crew
    Reply With Quote

  7. #37
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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
    Did 30mins of cardio on my hand/leg bike. I need to get back into doing this every day
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  8. #38
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
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    golli1982 is offline
    Originally Posted by superman704 View Post
    Tell me about the accident, were you drinking and driving?
    No I don’t drink. I was on the way to work and it was raining, I ended up hitting some water in the road and I hydroplaned and lost control. Went down an embankment flipped a couple of times and slammed into a big tree. I was not speeding. I ended up breaking my T11/T12/L1 vertebrates in my back, fractured ribs, & fractured my right scapular
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  9. #39
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
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    golli1982 is offline
    Friday 11/26/21 Close-Grip Bench

    Rotator Cuffs

    Close-Grip Bench Press(thumb from smooth)
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
    190x6, last 2 reps paused
    195x6, last 2 reps paused
    170x8, last 2 reps paused

    Seated Overhead Shoulder Press
    45x5
    95x3
    115x3
    135x3
    145x3
    155x3

    Seated Cable Rows(wide-grip)
    70x15
    90x15
    110x15
    Face Pulls(wide-grip)
    70x3x20

    One-Arm DB Preacher Curls
    30x3x12
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  10. #40
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
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    golli1982 is offline
    30mins of cardio on my hand/leg bike
    Crunches 100 reps
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  11. #41
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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
    40mins of cardio on hand/leg bike
    125 crunches
    Stretches for the quads, hamstrings, hips/glutes, calves

    I also used my NMES unit for 30mins each on my quads, hamstrings, & calves
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  12. #42
    Registered User superman704's Avatar
    Join Date: Jan 2019
    Age: 52
    Posts: 9,038
    Rep Power: 11346
    superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000) superman704 is a splendid one to behold. (+10000)
    superman704 is offline
    Originally Posted by golli1982 View Post
    No I don’t drink. I was on the way to work and it was raining, I ended up hitting some water in the road and I hydroplaned and lost control. Went down an embankment flipped a couple of times and slammed into a big tree. I was not speeding. I ended up breaking my T11/T12/L1 vertebrates in my back, fractured ribs, & fractured my right scapular
    Brutal if true
    John 3:16

    Natty for life
    Red for life
    I'm not really 50, I'm 45, idk how to change the age
    Autism crew (Asperger's syndrome)
    High test crew
    Bald crew
    MAGA crew
    Guys stop making me green! I actually enjoy being red! It's more alpha!
    Born again Christian crew
    Heavy metal crew
    Reply With Quote

  13. #43
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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 11/29/21 Bench

    Bench Press(por grip)
    45x12, 2 sets
    95x8
    115x5
    135x3
    185x1
    200x6, 2 sets(last 2 reps paused on both)
    180x8, last 2 reps paused

    3 Board Press
    225x2x3
    Incline Barbell Press
    135x8
    145x8
    155x5

    Wide-Grip Pulldowns(plate loaded)
    70x15
    80x15
    90x15
    100x15

    Hammer Curls
    30x3x12

    That was it, felt weak today. Weather has my nerve pain flared very bad and it is showing
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  14. #44
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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)
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    Wednesday 12/1/21 Accessory

    SSB Lower Back Lift(off pins)
    45x8
    65x8
    75x8
    85x6

    Wide-Grip Pulldowns
    80x2x15
    Seated DB Shrugs
    40x3x15

    Assisted Leg Exts/Curls
    2 sets of 20 reps(each)

    Hand-Leg Bike: 30mins
    Crunches 5 sets of 25 reps
    NMES unit on quads, hamstrings, Glutes, calves
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  15. #45
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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 12/3/21 Close-Grip Bench

    Close-Grip Bench Press(thumb from smooth)
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
    205x6, 2 sets(last 2 reps paused on both sets)
    185x7

    Seated Overhead Shoulder Press
    45x5
    95x3
    115x1
    135x1
    155x1

    That was it, wasn’t able to get in any assistance work in
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  16. #46
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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)
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    Monday 12/6/21 Bench

    Bench Press(por grip)
    45x12, 2 sets
    95x8
    115x5
    135x3
    185x1
    200x6
    200x4
    180x4

    3 Board Press
    225x3
    Incline Barbell Press
    135x10
    145x10

    Wide-Grip Pulldowns(plate loaded)
    90x12
    100x12
    110x12

    Hammer Curls/Triceps Pushdowns(plate loaded)
    25x3x15/30x3x20

    That was it. Pressing has been feeling weak lately
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  17. #47
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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)
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    Thursday 12/9/21 Deadlifts/Speed Bench

    Seated Deadlifts
    45x6
    65x6
    95x1
    65x5x5
    First time doing these

    Speed Bench Press
    45x12, 2 sets
    95x3x3
    105x3x3
    115x3x3
    Used 3 different grips on each set(comp, por, close grip)

    Face Pulls
    50x3x20

    Seated Ez-Bar Curls
    50x3x10
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  18. #48
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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)
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    Friday 12/10/21 Close-Grips

    Rotator Cuffs

    Close-Grip Bench Press(thumb from smooth)
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x2
    245x1
    185x6, last 2 reps paused
    190x6, last 2 reps paused
    165x8, last 2 reps paused

    Seated Overhead Shoulder Press
    45x5
    95x5
    115x5
    135x5
    155x3
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  19. #49
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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)
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    Saturday 12/11/21 Deadlifts

    Seated Trap-Bar Deadlifts
    77x10
    97x10
    117x10, 3 sets

    Seated Cable Rows(plate loaded)
    70x15
    90x15
    110x12
    130x8
    Face Pulls(on lat-pull)
    70x3x20

    One-Arm DB Preacher Curls
    25x3x15

    Assisted Leg Exts/Curls
    2 sets of 20 reps

    Got a early Christmas present from my wife. She got me a trap-bar, it weighs 77lbs by itself
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  20. #50
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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)
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    Monday 12/13/21 Bench

    Rotator Cuffs

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x2
    245x1
    260x missed

    Rack Lockouts
    260x1
    225x5
    Incline Barbell Press
    115x3x10

    That was it. I didn’t get any sleep last night. I was up all night with nerve pain and spasms in my legs, so needless to say I was exhausted. Probably should’ve skipped this session all together
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  21. #51
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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)
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    Tuesday 12/14/21 Deadlifts

    Squat Stands

    Seated Deadlifts
    45x5
    95x3
    105x3
    115x3
    135x3
    155x3
    170x3
    135x5, 3 sets

    Medium-Grip Pulldowns(plate loaded)
    90x15
    100x15, 2 sets
    Seated DB Shrugs
    45x3x20

    Hammer Curls
    25x2x15

    Assisted Leg Exts/Curls
    2 sets of 20 reps (each)
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  22. #52
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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)
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    Wednesday 12/15/21 Speed Bench

    Rotator Cuffs

    Speed Bench Press vs Dbl Minis
    45x12, 2 sets
    45x5 added bands here
    95x3x3
    100x3x3
    105x3x3
    Used 3 different grips comp, por, close

    Flat DB Press
    60x10
    70x10
    80x4, my son farted and it made me start laughing and I just stopped there lol

    That was it
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  23. #53
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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)
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    Thursday 12/16/21 Accessory

    Chest-Supported DB Rows(on Incline)
    50x2x12
    60x2x12
    70x2x8
    Rear DB Raises(on Incline)
    20x3x15

    Ez-Bar Preacher Curls
    70x2x12
    80x8

    Assisted Leg Exts/Curls
    2 sets of 20 reps
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  24. #54
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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)
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    Monday 12/20/21 Bench

    Rotator Cuffs

    Bench Press(por grip)
    45x12, 2 sets
    95x8
    135x5
    185x3
    200x6, last 2 reps paused
    205x6, last 2 reps paused
    180x8, last 2 reps paused

    Rack Lockouts
    245x1
    265x1
    Incline Barbell Press
    135x10
    145x10
    155x6

    Triceps Pushdowns(plate loaded)
    40x2x20
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  25. #55
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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 12/21/21 Deadlifts

    Seated Trap-Bar Deadlifts
    77x10
    97x10
    127x5
    167x3
    217x3
    237x3
    257x3

    Wide-Grip Pulldowns(plate loaded)
    90x12
    100x12
    110x12
    Seated DB Shrugs
    50x12
    60x12
    70x12

    Hammer Curls
    30x3x15

    Assisted Leg Exts/Curls
    2 sets of 20 reps
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  26. #56
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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 12/23/21 Bench

    Rotator Cuffs

    Close-Grip Bench Press(thumb from smooth)
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
    190x6, last 2 reps paused
    195x6, last 2 reps paused
    170x8, last 2 reps paused

    Seated Overhead Shoulder Press
    45x5
    95x5
    115x5
    135x5
    155x1
    175x1
    95x10

    Lying Rolling DB Triceps Extensions
    25x3x12
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  27. #57
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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 12/27/21 Bench

    Rotator Cuffs

    Bench Press(por grip)
    45x12, 2 sets
    95x8
    135x5
    155x3
    185x1
    205x6, last 2 reps paused
    210x5, last rep paused
    180x8, last 2 reps paused

    Rack Lockouts
    240x1
    260x1
    Incline Barbell Press
    135x6
    145x6
    155x6

    Wide-Grip Pulldowns(plate loaded)
    90x12
    100x12
    110x12

    Seated Axel Bar Curls
    40x15
    50x15
    60x15
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  28. #58
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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 12/28/21 Deadlifts

    Seated Deadlifts
    95x5
    115x5
    135x5
    155x1
    175x1
    195x1
    225x1, this is a new PR
    135x5, 2 sets

    Wide-Grip Stiff-Arm Pulldowns
    20x12
    30x12
    40x12
    Face-Pulls(on lat pull)
    40x3x20

    Crunches
    4 sets of 25 reps
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  29. #59
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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 12/29/21 Speed Bench

    Rotator Cuffs

    Speed Bench Press vs dbl mini’s
    45x12, 2 sets
    45x5 added bands here
    95x3
    105x3x3
    115x3x3
    125x3x3
    Used 3 different grips(comp, por, close)

    Flat DB Press
    50x20
    60x20

    Chest-Supported DB Rows
    60x12
    60x12
    60x12
    60x8
    Rear DB Raises
    25x3x12

    Hammer Preacher Curls(w/triceps bar)
    45x12
    55x12
    65x12
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  30. #60
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 396
    Rep Power: 1317
    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 12/30/21 Accessory

    Straight-Arm Pulldowns
    30x12
    35x12
    40x12
    Face Pulls
    30x12
    35x12
    40x12

    Wide-Grip Shrugdowns
    40x12
    50x12
    60x12
    Neck Harness
    20x2x20(all 4 sides)

    Assisted Leg Exts/Leg Curls
    3 sets of 10 reps

    Motorized Leg Bike: 30mins
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

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