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  1. #61
    Registered User golli1982's Avatar
    Join Date: Aug 2019
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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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    Tuesday 7/5/22 Accessory(WK 1)

    Wide-Grip Machine Rows
    70x2x15
    105x8
    120x8
    135x8
    Wide-Grip Pulldowns
    145x8
    160x8
    175x8

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

    Hammer Curls
    20x12
    22x12
    25x12

    Seated Hammer Shrugs(counting as 45lbs bar)
    115x3x20

    Rode to the gym today. Hot at the home gym lol
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  2. #62
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is 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 7/7/22 Declines(WK 1)

    Rotator Cuffs

    Decline Press(pinky’s just inside ring)
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
    185x6, 2 sets
    165x8

    Flat DB Flyes
    35x3x12

    That was it. Had a nice triceps and pec pump
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  3. #63
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is 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 7/8/22 Accessory(WK 1)

    Close-Grip Machine Rows
    60x12
    75x12
    90x8
    115x8
    120x8
    V-Bar Pulldowns
    130x8
    145x8
    160x8

    Side DB Raises
    20x3x8
    Rear Delts on Pec-Dec
    70x15
    80x15

    Hammer Curls
    20x12
    25x12
    30x12

    Seated Hammer Shrugs(counted as 45lbs bar)
    95x3x20
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  4. #64
    Registered User Chi88's Avatar
    Join Date: Jul 2022
    Age: 52
    Posts: 2
    Rep Power: 0
    Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100)
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    Smile Bench Press the right way and get awesome results....

    The reason why some people don't get results from bench press/chest exercise is because they don't do it the right way to get fast results, check out how you can bench press the right way by watching this videos
    *************.us/7677121
    *************.us/76771284919856
    *************.us/76771284919838
    Reply With Quote

  5. #65
    Registered User Chi88's Avatar
    Join Date: Jul 2022
    Age: 52
    Posts: 2
    Rep Power: 0
    Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100) Chi88 is not very well liked. (-100)
    Chi88 is offline

    Smile Bench Press the right way and get awesome results....

    The reason why some people don't get results from bench press/chest exercise is because they don't do it the right way to get fast results, check out how you can bench press the right way by watching this videos

    *************.us/7677121
    *************.us/76771284919856
    *************.us/76771284919838
    Reply With Quote

  6. #66
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) 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 7/9/22 Deadlifts(WK 2)

    Seated Deadlifts
    95x5, 2 sets
    115x5
    135x3
    150x1, 8 sets(1min in between sets)
    110x3x3

    Seated DB Shrugs
    30x3x20
    Face Pulls
    25x15
    35x15
    45x15

    Assisted Leg Extensions
    2 sets of 10 reps
    Assisted Lying Leg Curls
    2 sets of 10 reps
    Assisted 1- Legged Leg Press
    3 sets of 12 reps(5 sec hold on last rep)

    250lbs hold on Leg Press for a few minutes
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  7. #67
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) 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 7/11/22 Bench(WK 2)

    Bench Press
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x3, 9 sets(paused)

    Flat DB Press
    60x8
    70x8
    80x8
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  8. #68
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) 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 7/12/22 Accessory(WK 2)

    Chest-Supported DB Rows
    50x2x12
    70x3x8
    Wide-Grip Pulldowns
    100x8
    110x8
    120x8

    Side DB Raises
    17x3x8
    Front DB Raises
    10x2x15

    Hammer Curls
    20x2x12
    30x12

    Plate Shrugs
    35x3x20
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  9. #69
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) 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 7/15/22 Declines(WK 2)

    Rotator Cuffs

    Decline Press(pinky’s just inside ring)
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
    185x6
    190x6
    170x8

    Flat DB Flyes
    30x3x12

    Hammer- High Rows(weights on each side)
    45x2x12
    90x8
    100x8
    110x8
    V-Bar Pulldowns
    130x8
    145x8
    160x6

    Side DB Raises
    15x8
    20x8
    25x8
    Rear Delts on Pec-Dec
    70x15
    85x15

    Hammer Curls
    20x12
    22x12
    25x12

    Seated Hammer Shrugs(as a 45lbs bar)
    95x20
    115x20
    135x20
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  10. #70
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) 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 7/16/22 Deadlifts(WK 2)

    Seated Deadlifts
    95x3x3
    115x2x3
    135x3
    155x1, 8 sets(1min in between sets)
    115x3x3

    Seated Hammer Shrugs
    115x3x20
    Face Pulls
    50x15
    60x15
    70x15

    Assisted Leg Extensions
    2 sets of 10 reps
    Assisted Lying Leg Curls
    2 sets of 10 reps
    Assisted 1-Legged Leg Press
    3 sets of 10 reps

    Leg Hold
    75lbs for 6 minutes
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  11. #71
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) 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 7/25/22 Bench

    Bench Press
    45x12, 3 sets
    95x8
    115x5
    135x3
    155x1
    160x3, 6 sets(paused)

    Flat DB Press
    55x8
    65x8
    75x8

    Wide-Grip Machine Rows
    90x12
    120x8
    135x8
    150x8
    Wide-Grip Pulldowns
    145x8
    150x8
    165x8

    Side DB Raises
    17x3x8
    Front DB Raises
    10x2x15

    Hammer Curls
    25x3x12

    Seated Machine Hammer Shrugs
    115x3x20
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  12. #72
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) 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 7/28/22 Declines

    Rotator Cuffs

    Decline Press(pinky’s just inside ring)
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
    190x6, 2 sets
    170x8

    Flat DB Flyes
    30x3x12
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  13. #73
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) 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 7/29/22 Accessory

    Nautilus Machine Rows
    80x12
    95x12
    140x8
    170x8
    200x8
    V-Bar Pulldowns
    145x8
    160x8
    175x7

    Side DB Raises
    17x8
    20x8
    22x8
    Reverse Rear Delt Pec-Dec Flyes
    85x15
    100x15

    Hammer Curls
    30x3x12

    Seated Hammer Machine Shrugs
    125x3x20

    Abs
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  14. #74
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) 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 8/1/22 Bench

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
    245x1, added Slingshot here
    275x1
    315x1, added F8 Forrell shirt
    335x1
    355x missed(on the way up I slid to the right of the bench and it caused me to miss)

    Raw Bench Press
    165x3, 6 sets(paused)

    Flat DB Press
    50x8
    55x8
    60x8
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  15. #75
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) 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 8/5/22 Declines

    Decline Press(pinky’s just inside ring)
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
    190x6
    205x3
    210x3
    170x8

    Flat DB Flyes
    30x3x12

    Nautilus Machine Rows
    125x8
    140x8
    155x8
    Nautilus Machine Pulldowns
    140x8
    155x8
    170x8

    Side DB Raises
    20x3x8
    Reverse Rear Delt Pec-Dec Flyes
    85x15
    100x15

    Hammer Curls
    22x3x12

    Seated Hammer Machine Shrugs
    95x3x20
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  16. #76
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) 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 8/8/22 Bench

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
    245x1 added Slingshot
    275x1
    305x3, 3 sets(added bench shirt)

    Raw Bench Press
    170x3, 6 sets

    Slight-Incline DB Press
    55x3x8
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  17. #77
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) 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 8/10/22 Accessory

    Wide-Grip Machine Rows
    90x2x10(warm up)
    120x8
    135x8
    150x8
    Wide-Grip Machine Pulldowns
    140x8
    160x8
    200x8

    Side DB Raises
    25x3x8
    Front DB Raises
    15x2x15

    Hammer Curls
    22x3x12

    Seated Hammer Machine Shrugs
    95x3x20
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  18. #78
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) 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 8/11/22 Declines

    Decline Press(pinky’s just inside ring)
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
    190x6
    195x6
    175x8

    Flat DB Flyes
    30x3x12
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  19. #79
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) 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 8/12/22 Accessory

    Nautilus Machine Rows
    90x10
    105x10
    145x8
    175x8
    205x8
    Nautilus Machine Pulldowns
    145x8
    160x8
    175x8

    Side DB Raises
    20x3x8
    Reverse Rear Delt Pec-Dec Flyes
    100x15
    115x15

    Hammer Curls
    27x3x12

    Seated Hammer Machine Shrugs
    105x3x20
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  20. #80
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
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    Saturday 8/13/22 Deadlifts

    Seated Deadlifts
    115x5, 2 sets
    135x5
    155x3
    170x1, 6 sets(1min in between sets)
    105x3x3

    Seated DB Shrugs
    35x3x20

    Stiff-Arm Pulldowns
    20x12
    30x12
    40x12
    Face Pulls
    30x3x15

    Assisted Leg Press
    4 sets of 10 reps
    Assisted Leg Curls
    2 sets of 10
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  21. #81
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
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    Monday 8/15/22 Bench

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
    245x1 Slingshot
    275x1
    315x3x3 added shirt

    Raw Bench Press
    180x3, 5 sets

    Slight-Incline DB Press
    60x3x8
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  22. #82
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) 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 8/17/22 Accessory

    Chest-Supported Wide-Grip Barbell Rows
    2 warm up sets
    120x8
    130x8
    140x8
    Wide-Grip Pulldowns
    110x8
    120x8
    130x8

    Side DB Raises
    15x3x8
    Front DB Raises
    7x2x15

    Hammer Curls
    25x3x12

    Seated DB Shrugs
    50x3x20

    Lifted at my home gym today. My cable machine and dumbbells are plate loaded and they feel way heavier than the smooth cables and fixed DB’s at the gym
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  23. #83
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
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    Friday 8/19/22 Declines

    Warm up
    Side Raises: 2 sets of 12
    Hammer Curls: 2 sets of 15
    Pulldowns: 2 sets of 12
    Hammer Shrugs: 2 sets of 20

    Decline Press(pinky’s just inside ring)
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
    190x6
    195x6
    175x8

    Flat DB Flyes
    30x12
    40x2x12

    Nautilus Machine Rows
    140x8
    170x8
    200x8
    Close-Grip Pulldowns
    140x8
    150x8
    160x8

    Side DB Raises
    20x3x8
    Reverse Rear Delt Pec-Dec Flyes
    100x15
    110x15

    Hammer Curls
    15x12
    17x12
    20x12

    Seated Hammer Machine Shrugs
    105x3x15

    My coach wants me to start doing some light warm up exercises before I start the main lift for the day. So that’s the reason for the warm up routine. Also my left bicep has been bothering me that past couple of weeks
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  24. #84
    Registered User golli1982's Avatar
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    Saturday 8/20/22 Deadlifts

    Seated Deadlifts
    95x2x5
    115x2x5
    135x3
    155x1
    180x1, 6 sets
    135x3x3

    Seated DB Shrugs
    35x3x20

    Stiff-Arm Pulldowns
    30x3x15
    Face Pulls
    30x3x15

    Couldn’t get in any leg work today. My wife didn’t want to spend all day out in the home gym, so that was that.
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  25. #85
    Registered User golli1982's Avatar
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    Monday 8/22/22 Bench

    Rotator Cuffs

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x1
    245x1 added Slingshot
    275x1
    295x1 added F8 shirt
    325x1, 3 sets

    Raw Bench Press
    185x3, 5 sets

    Slight-Incline DB Press
    60x3x8
    Didn’t go heavier on these because my left bicep was starting to flare up again
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  26. #86
    Registered User golli1982's Avatar
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    Wednesday 8/24/22 Accessory

    Nautilus Machine Rows(Wide grip)
    95x2x12(warm up)
    155x8
    170x8
    185x8
    Wide-Grip Pulldowns
    150x8
    170x8
    190x8

    Side DB Raises
    20x8
    22x8
    27x8
    Front DB Raises
    12x2x15

    Hammer Curls
    27x12
    30x12
    35x12

    Seated Hammer Machine Shrugs
    95x3x20
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  27. #87
    Registered User golli1982's Avatar
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    Friday 8/26/22 Declines

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

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

    Flat DB Flyes
    35x3x12

    Machine Rows(close-grip)
    120x8
    135x8
    150x8
    Nautilus Machine Pulldowns
    120x8
    155x8
    185x8

    Side DB Raises
    20x3x8
    One-Arm Rear Delt Cable Flyes
    20x15
    30x15

    Hammer Curls
    30x3x12

    Seated Hammer Machine Shrugs
    115x3x20
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  28. #88
    Registered User golli1982's Avatar
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    Posts: 440
    Rep Power: 1393
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    Sunday 8/28/22 Deadlifts

    Seated Deadlifts
    95x5, 2 sets
    115x5, 2 sets
    135x3
    155x1
    190x1, 6 sets
    135x3x3

    Seated Hammer Machine Shrugs
    95x3x20

    Stiff-Arm Pulldowns
    90x3x15
    Face Pulls
    60x3x15

    Assisted Leg Press
    5 sets of 10
    Assisted Leg Curls
    2 sets of 10

    Leg Press Holds
    90lbs for a couple of minutes
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  29. #89
    Registered User golli1982's Avatar
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    Posts: 440
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    Tuesday 8/30/22 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
    275x1 Slingshot
    315x1 added F8 shirt
    340x1, 3 sets(this is a 5lbs PR since my spinal cord injury!!)

    Raw Bench Press
    190x3, 4 sets

    Slight-Incline DB Press
    60x3x8
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  30. #90
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 440
    Rep Power: 1393
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    Wednesday 8/31/22 Accessory

    Chest-Supported Barbell Rows
    105x2x12
    125x8
    140x8
    155x8
    Wide-Grip Machine Pulldowns
    160x8
    190x8
    225x8

    Side DB Raises
    17x3x8
    Front DB Raises
    10x2x15

    Hammer Curls
    27x3x12

    Seated DB Shrugs
    50x3x20
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

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