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  1. #91
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 481
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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)
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    Friday 9/2/22 Declines

    Warm up
    Side Raises: 2 sets of 12
    Hammer Curls: 2 sets of 15
    Pulldowns: 2 sets of 12

    Decline Press(pinky just inside ring)
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
    195x6
    200x6
    180x8

    Flat DB Flyes
    30x3x12

    Seated Cable Rows
    2 warm up sets
    100x3x8
    Nautilus Machine Pulldowns
    140x8
    160x8
    180x8

    Side DB Raises
    25x3x8
    Reverse Rear Delt Pec-Dec Flyes
    100x15
    110x15

    Hammer Curls
    25x3x12

    Seated Hammer Machine Shrugs
    105x3x20
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  2. #92
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 481
    Rep Power: 1401
    golli1982 is 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 9/6/22 Bench

    Warm up
    Side Raises: 2 sets of 12
    Hammer Curls: 2 sets of 15
    Pulldowns: 2 sets of 12

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
    245x1 Slingshot
    275x1
    305x1 added F8 shirt(planned opener)
    335x1 planned 2nd attempt

    Raw Bench Press
    195x2, 3 sets

    Medium-Incline DB Press
    55x8
    60x8
    70x7

    Wide-Grip Machine Rows
    105x8
    120x8
    135x8
    Wide-Grip Pulldowns
    100x8
    125x8
    150x8

    Side DB Raises
    20x2x8
    25x8
    Front DB Raises
    12x2x15

    Hammer Curls
    22x12
    25x12
    27x12

    Seated Hammer Machine Shrugs
    115x3x20
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  3. #93
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 481
    Rep Power: 1401
    golli1982 is 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 9/7/22 Deadlifts

    Seated Deadlifts
    95x5, 2 sets
    135x5, 2 sets
    155x3
    175x2
    195x1
    215x missed
    135x5, 2 sets

    Face Pulls(on dual cables)
    40x15
    50x15
    60x15

    Assisted Leg Press
    3 sets of 10
    Unilateral-Leg Press
    5 sets of 10
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  4. #94
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 481
    Rep Power: 1401
    golli1982 is 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 9/9/22 Declines

    Warm up
    Side Raises: 2 sets of 12
    Hammer Curls: 2 sets of 15

    Decline Press((pinky’s just inside ring)
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
    195x6
    210x3
    215x3
    175x8

    That was it, nerve pain was setting in and also my stomach was hurting
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  5. #95
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 481
    Rep Power: 1401
    golli1982 is 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 9/12/22 Bench

    Warm up
    Side Raises: 2 sets of 12
    Hammer Curls: 2 sets of 15
    Pulldowns: 2 sets of 12

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1 added slingshot
    245x1
    275x1
    305x1 Shirt(planned opener)
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  6. #96
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 481
    Rep Power: 1401
    golli1982 is 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 9/15/22 Declines(deload)

    Decline Press
    45x12, 2 sets
    95x8
    115x5
    135x1
    155x6, 2 sets
    135x8

    Flat DB Flyes
    20x3x12
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  7. #97
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 481
    Rep Power: 1401
    golli1982 is 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
    Competed at the 365Strong powerlifting Fed Charlotte Strength Fest this weekend in Charlotte, NC. Competed in the paralifter division in the 242’s. Got my opener 304.2lbs, got my 2nd 341.7lbs, & I missed my 3rd with 363. Placed 1st in my division. Got videos on my Facebook and Instagram pages
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  8. #98
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 481
    Rep Power: 1401
    golli1982 is 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 9/19/22 Bench

    Bench Press
    45x12, 2 sets
    95x8
    115x5
    135x3
    185x1
    200x2, 3 sets

    Medium-Incline DB Press
    55x8
    65x8
    75x8(last 3 reps spotted)

    Side DB Raises
    17x8
    20x8
    22x8
    Front DB Raises
    10x2x15

    Ez-Bar Skullcrushers
    60x12
    70x2x12
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  9. #99
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 481
    Rep Power: 1401
    golli1982 is 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 2/27/23 Bench(WK 3)

    Rotator Cuffs

    Bench Press
    45x12, 2 sets
    95x8, 2 sets
    135x5
    185x3
    225x1
    245x1 Slingshot
    275x1 F8 Widowmaker
    315x1
    365x1 added bench shirt
    405x1, 1 board
    420x1, to chest
    455x3, 3 board, PR triple!!
    475x1, 2 board, PR!!

    Bench Press w/Widowmaker
    275x3
    285x3
    295x3

    That was it. Hit some PR’s today, very good session! Didn’t do any assistance work because I was pretty zapped after bench work.
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  10. #100
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 481
    Rep Power: 1401
    golli1982 is 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 3/1/23 Accessory(WK 3)

    Straight-Arm Pulldowns
    40x15
    50x15
    60x15
    70x15
    Face Pulls
    40x15
    50x15
    60x15
    70x15
    Wide-Grip Pulldowns
    60x15
    75x15
    90x15
    110x15

    DB Scapular Shrugs(on Incline)
    40x3x12
    4-Way Neck Machine
    20x2x15(all 4 sides)

    Weighted Cable Crunches
    90x20
    100x20
    110x20
    120x20
    130x20
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  11. #101
    Registered User JhanDiana's Avatar
    Join Date: Jul 2022
    Age: 53
    Posts: 54
    Rep Power: 0
    JhanDiana is a complete loser! (-2000) JhanDiana is a complete loser! (-2000) JhanDiana is a complete loser! (-2000) JhanDiana is a complete loser! (-2000) JhanDiana is a complete loser! (-2000) JhanDiana is a complete loser! (-2000) JhanDiana is a complete loser! (-2000) JhanDiana is a complete loser! (-2000) JhanDiana is a complete loser! (-2000) JhanDiana is a complete loser! (-2000) JhanDiana is a complete loser! (-2000)
    JhanDiana is offline
    Weight Set x Reps
    1 20 kg (empty bar) 3 x 10
    2 25 kg 3 x 10
    3 27.5 kg 3 x 10
    4 30 kg 3 x 10
    5 32.5 kg 3 x 8
    6 35 kg 3 x 8
    7 37.5 kg 3 x 5
    8 40 kg 3 x 5

    Do checkout our websites:
    https://www.durafit.in/
    Last edited by JhanDiana; 05-29-2023 at 02:49 AM.
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