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  1. #11



    8/24 pull day
    Was supposed to have 2 sets of hams today but legs were just still too busted from Saturday. Did get some good deads in tho.

    Deadlift-
    405?7

    BB row-
    275?10/7

    Close grip pulldown-
    120?10
    130?7
    Super setted w/
    Cable curls-
    100?15
    110?12

    Hammer strength low row-
    90 pps ? 12
    80 pps ? 10 +5 partials
    Super setted w/
    Rope hammer curl w/ fat grips
    90?12
    100?15



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  2. #12



    Forgot to copy yesterday's push session


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  3. #13



    8/26 arms/shoulders
    Im a day behind this is yesterday's(Thursday) workout .

    Warm up working up to one heavy set
    Cable laterals- 3?12-15
    Cable reverse fly- 3?12-15

    Bench press-
    315?3(1 better than last week)
    225?14(6 more than last week but looking back didn't do a set with 275 either)

    Lying DB extensions-
    35s?15
    40s?8

    Weighted dips-
    45?20(didn't see 20 coming but went with it)
    80?12(didn't see 12 coming either)

    DB curls-
    40?12
    45?8
    Super setted w/
    DB laterals-
    35?15
    40?8

    Incline DB curl-(I freaking love these!!!)
    30s?10
    30s?8 plus 2 cheat reps
    Super setted w/
    Incline prone reverse flies-
    30?10
    30s?12 plus 3 cheat reps


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  4. #14



    8/29 legs B
    I was WEAK AS HELL today but super duper amazing pump tho. Added pendulum squat back in and before I even got to work I remembered where I got what little quad sweep I have. They just agree with me.

    Seated ham curls-
    165?10
    180?8

    Hack squat(shit the bed with these today geez)
    3 pps ? 6
    4 pps ? 3 dropped to
    3pps ? 8

    Pendulum squat
    6 plates ? 8/12

    Leg extension
    150?8
    135?11/10 both were to failure

    Seated calves-
    80?18/15


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  5. #15



    8/30 push A
    Bi weekly meeting went way longer than usual this week so I missed my last super set at the end but I suppose I got the most important stuff done. Got all my pressing and one isolation for each part so could've been worse. Been having crazy pumps this past week I've noticed. I assume the glycogen stores finally got filled back up last week finally after show from eating a little more every coupe days. Up 8lbs so far but I'll be glad to be back to 200+ lbs. Wheres my post show rebound, WTF lol.i know this is smarter healthier way tho. Slow and steady back up the ladder.

    Warm up working up to one heavy set
    Cable laterals- 3?12-15 ? 30 lbs SS w/
    Cable reverse fly- 3?12-15 ? 30lbs


    Hammer strength incline
    2.5pps x 15
    3pps x 5 with 2 drops
    2pps x 8 and
    1 pps x 15

    Seated BB press-(drop set not planned, just sucked with 185 so made a decision on the fly)
    135?15
    185?3 with 2 drops
    155?5 and
    135?3

    Flat DB press-
    100s?7
    80s?14 +1 spotted rep =15 total

    Pec deck(life fitness)
    135?10/7
    SS w/
    V-bar pressdown-
    170?12/7



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  6. #16



    9/18 push B
    Finally feeling human again so we to gym today finally. 2 WEEKS IS FAR TOO DAMN LONG!!! Only lost 6 lbs through this flu/covid ordeal and strength loss could've been much worse. Didn't do any intensity techniques tho so as to not push it and probably won't over the weekend either. Anyway, on to the good stuff.

    Warm up working up to one heavy set
    Cable laterals- 3?12-15
    Cable reverse fly- 3?12-15

    37.5? smith incline-
    225?10
    Back off set(got 10 so stayed same weight)
    225?6

    Hammer shoulder press-
    Feel/warm up set #2
    2 pps ? 10

    2.5 pps ?5
    Back off set
    2 pps ? 10

    Hammer flat bench-
    2 pps x 8
    Back off set
    1.5 pps x 15

    Weighted dips-
    35?12/15

    Lying cable extension
    100?15
    110?15
    [IMG]https://uploads.tapatalk-cdn.com/20210918/103880a12842f0a70184e2a92eb8f4b2.jpg[/IMG

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  7. #17



    Pull day/hams
    Warm up working up to one heavy set
    Cable laterals- 3?12-15
    Cable reverse fly- 3?12-15

    Wide grip pull ups
    BW?15/15/8 +2 partials

    Landmine row
    4.5 plates x 10/9 +1 partial
    4 plates ? 11 +1

    Hammer hi row
    115 pps ? 12/8
    1 muscle round
    2.5?4/4/4/3/3(think I'm getting this right. Didn't get the 6?4 but stopped at complete muscle failure)

    RDL
    315?8/10(first set was just feeling awkward)
    295?12
    Didn't write down ham/bi curls. Was in hurry and forgot. Didn't record either like a fool.

    Didn't realize pic was so zoomed in till home


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  8. #18



    9/24 push day



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  9. #19



    9/26 pull(back/hams)
    Twas a good day aside from rows just felt/were weak AF and because my legs are still wrecked I absolutely could not get down into position to pull deads conventional. Was able to pull sumo tho so not all was lost. I tried 3 or 4 times conventional but I knew it wasn't right before I even watched video.
    Lastly, supposed to do my close grip pulldowns with long handles but they were nowhere to be found so I assume they were upstairs which was closed already so had to use 2 D-handles.

    Close grip pulldown
    120?12/9
    110?11

    BB row-
    275?8(ugly as hell, shame)
    255?8
    225?10

    Hammer iso low row
    115 pps ? 10
    90 pps ? 12
    1 cluster set 4?5

    Sumo deads(first time sumo since January aside from once)
    406?6
    Partial pulls
    385?8

    Seated ham curls-
    135?12/12
    105?8 +15 partials(was officially ready to murder monte after these )

    Super setted w/ light cable curls (have arms Tomo hence the light weight)
    3?12?100


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  10. #20
    Join Date: May 2021
    Location: USA
    Posts: 35
    Blog Entries
    1



    Thanks for the updates brother! Looking ripped. Deadlifts when you still have DOMS is the worst, even just trying to squat to take a sh*t is painful. Loving the log!


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