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  1. Replies
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    Sunday April 19, 2015 Delts Side Lateral...

    Sunday April 19, 2015

    Delts

    Side Lateral Raises ~ Cable
    20x12 30x12 40x12 30x12 20x12

    Grapplers
    50x12/12/12
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    892
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    Friday April 17, 2015 Bench Warm Ups; ...

    Friday April 17, 2015

    Bench

    Warm Ups;
    Bench w/ Bar x20/20/20
    Side Cable Laterals 20x10/10/10

    Bench
    135x20 225x10 315x3/2/3 225x10 135x020 *mild shoulder pain, nothing major.
  3. Replies
    892
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    41,948

    Thursday April 16, 2015 Squats / Legs ...

    Thursday April 16, 2015

    Squats / Legs

    Squats
    135x10 225x5 315x3 405x2 455x1

    Leg Extensions
    60x15 100x12/12/12
  4. Replies
    892
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    Thank You, it's been a long slow process.....

    Thank You, it's been a long slow process.....
  5. Replies
    892
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    41,948

    Wednesday April 15, 2015 Triceps CGBP Bar...

    Wednesday April 15, 2015

    Triceps

    CGBP
    Bar x50 135x15 225x10/10/10

    JM Press
    135x10/10/10/10/10
  6. Replies
    892
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    41,948

    Tuesday April 14, 2015 Biceps & forearms DB...

    Tuesday April 14, 2015

    Biceps & forearms

    DB Curls
    30x10 40x8 50x6 60x4 70x3

    EZ Bar Curls
    70x12 90x10 110x10 70x15
  7. Replies
    892
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    41,948

    Monday April 13, 2015 Delts DB Laterals;...

    Monday April 13, 2015

    Delts

    DB Laterals;
    Front 30x10 35x10 40x5
    Side 30x10 35x10 40x10
    Prone 30x10 35x5 40x5

    Cable Cross Over Side Laterals
  8. Replies
    892
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    41,948

    Saturday April 11, 2015 Squats *Make up...

    Saturday April 11, 2015

    Squats

    *Make up day, missed Thursday. Core lift only.

    Squats
    135x5 225x5 315x5 405x2/2/2 315x3 225x10 135x10

    Sunday April 12, 2015
  9. Replies
    892
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    41,948

    Friday April,10 2015 Bench Day! *Today’s...

    Friday April,10 2015

    Bench Day!

    *Today’s Bench session was a great to be had by me. Although the numbers are low and the volume isn’t all that impressive, I was able to achieve some lifts that...
  10. Replies
    892
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    41,948

    Wednesday April 8,2015 Triceps CGBP 135x10...

    Wednesday April 8,2015

    Triceps

    CGBP
    135x10 225x10/10 135x20 *No Pain!!!!!!!!!!!!!!!

    Skull Crushers
    70x15 120x6/6/8
  11. Replies
    892
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    41,948

    Tuesday April 7, 2015 Biceps & Forearms DB...

    Tuesday April 7, 2015

    Biceps & Forearms

    DB Curls
    25x10 30x8 35x8 40x8 45x8 50x8

    BB Curls
    Bar x10 100x6/6
  12. Replies
    892
    Views
    41,948

    thanks Bud

    thanks Bud
  13. Replies
    892
    Views
    41,948

    Monday April,6 2015 Back & Deads AM @ Gym...

    Monday April,6 2015

    Back & Deads

    AM @ Gym
    Rack Pulls
    135x10 225x10 315x5 405x1/1/1

    Chest Supported Rows
    1pps x15 2pps x10 3pps x10
  14. Replies
    892
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    41,948

    Saturday April 4, 2015 Delts DB Lateral;...

    Saturday April 4, 2015

    Delts

    DB Lateral;
    Front - 20x10 30x10 40x5
    Side - 20x10 30x10 40x5
    Rear - 20x10 30x10 40x5

    Cable Work;
  15. Replies
    892
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    41,948

    Friday, April 4, 2015 Bench Day *First...

    Friday, April 4, 2015

    Bench Day

    *First dedicated Bench Day in some time. Took it nice an easy and kept the lifts conservative. This was hard, felt like I had a lot more in the tank and my ego...
  16. Replies
    3,376
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    255,375

    Solid Training!

    Solid Training!
  17. Replies
    892
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    41,948

    Dynamic Effort Bench Banded Bench w/ 1.5”...

    Dynamic Effort Bench

    Banded Bench w/ 1.5” Bands
    225x3/3/3/3/3/3/3/3/3

    Reverse Grip Bench
    135x10/10/10/10

    Incline DB Skull Crushers
    135x10/10/10/10
  18. Replies
    892
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    41,948

    Dynamic Effort Squat & Deads Banded Squats @...

    Dynamic Effort Squat & Deads

    Banded Squats @ 40% 1RM + 2” Bands
    225x2/2/2/2/2/2/2/2/2/2/2/2

    Banded Deads @ 40% 1RM + 2” Bands
    225x3/3/3/3/3/3/3/3/3/3

    Box Jumps
    4/4/4/4
  19. Replies
    892
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    41,948

    M.E. Bench & Upper Body Reverse Grip Bench ~...

    M.E. Bench & Upper Body

    Reverse Grip Bench ~ First time doing these, odd yet very little pain if any.
    Bar x20 135x15 225x10 315x3/3/3 135x15/15/15

    CGBP
    135x10 155x10 175x10 195x10 ...
  20. Replies
    892
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    41,948

    Thx Brother!!!

    Thx Brother!!!
  21. Replies
    892
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    41,948

    Saturday, August 30th M.E. Bench & Upper Body...

    Saturday, August 30th

    M.E. Bench & Upper Body

    Bench Press
    Bar x20 135x20 225x15 315x3

    Skull Crushers
    70x10/10/10/10
  22. Replies
    892
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    41,948

    Squats 135x5 225x5 315x5 405x3 500x2 550x1 ...

    Squats
    135x5 225x5 315x5 405x3 500x2 550x1

    Chest Supported Rows
    1pps x20 2pps x 15 3pps x10 4pps x8 5pps x5

    BB Shrugs
    400x10 500x10 600x10
  23. Replies
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    Took a week off, had a few things going on.... ...

    Took a week off, had a few things going on....



    Chest, Tris & Delts

    DB Bench
    50x12 60x12 70x12 80x12 90x12 100x12

    Seated Inc Press ~ Unilateral
  24. Replies
    892
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    41,948

    Aug 7th Squats 135x3 225x3 315x3 405x3 525x1...

    Aug 7th

    Squats
    135x3 225x3 315x3 405x3 525x1 405x3 315x3 225x5


    Aug 9th

    DB Bench
    50x15 55x10 60x10 65x10 70x10 75x10 80x10 85x10 90x10 95x10 100x10
  25. Replies
    892
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    41,948

    Another easy day just to get some blood in the...

    Another easy day just to get some blood in the area.

    Bench
    Barx20 135x20 225x10 315x3

    CGBP
    135x20/20/20

    Cable Push Downs ~ V Bar
    150x20/20/20
  26. Replies
    892
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    41,948

    Thanks Brother!!!

    Thanks Brother!!!
  27. Replies
    892
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    41,948

    Deads ~ Deload Deads ~ Work Up To 60% @ 335...

    Deads ~ Deload

    Deads ~ Work Up To 60% @ 335
    135x5 225x5 335x1/1/1/1/1/1

    Light Deficit Deads
    315x5/5/5/5/5

    Light Good Mornings w/ SSB
    152x5 242x5/5
  28. Replies
    892
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    41,948

    07/31 Squats Squats 135x3 225x3 315x3 405x3...

    07/31 Squats

    Squats
    135x3 225x3 315x3 405x3 505x1

    SSB Squats
    152x3 242x3 332x3 422x1

    08/02 Bench
  29. Replies
    892
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    41,948

    Deads 135x5 225x5 315x5 405x5 505x2 4.5"...

    Deads
    135x5 225x5 315x5 405x5 505x2

    4.5" Block Pulls
    405x3 455x3 475x3

    BB Shrugs
    405x10 500x10 600x10 500x10 405x10 315x20 225x50

    Chest Supported Rows
  30. Replies
    892
    Views
    41,948

    7/24 Squats 135x5 225x5 315x5 405x5 455x1...

    7/24

    Squats
    135x5 225x5 315x5 405x5 455x1 505x1 225x5

    Leg Press
    450x12 650x10 740x3

    7/26
  31. Replies
    892
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    41,948

    Deads/Back Deads ~ Work up to a double @ 87%...

    Deads/Back

    Deads ~ Work up to a double @ 87%
    135x5 225x5 315x5 405x3 500x2

    6" Block Pulls
    500x2 520x1 540x1

    BB Shrugs
    405x10 500x10 600x10 600x10 500x10 405x10 315x20 225x50
  32. Replies
    892
    Views
    41,948

    Bench/Chest Warm Up Bench w/bar...

    Bench/Chest

    Warm Up

    Bench w/bar 20w/20m/20n/20w/20m/20n
    DB Press 50x12/12/12


    DB Bench
    80x10 90x10 100x5 110x5
  33. Replies
    892
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    41,948

    July 13th BB Shrugs @ Work 405x10 500x10...

    July 13th

    BB Shrugs @ Work
    405x10
    500x10
    600x10
    600x10
    500x10
    405x10
    315x20
  34. Replies
    892
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    41,948

    Dead Deload Deads @ 60% ~ Focus on form and...

    Dead Deload

    Deads @ 60% ~ Focus on form and speed.
    330x1/1/1/1/1/1

    SuperSets
    4.5" Block Pulls
    315x5/5/5/5/5

    Chest Supported Rows
  35. Replies
    892
    Views
    41,948

    Bench Bench 135x15 225x10 275x8 315x5 365x3...

    Bench

    Bench
    135x15 225x10 275x8 315x5 365x3 385x1 405x1

    Incline DB
    80x12 90x12 100x10 [110x8 > 80x8 > 60x8 > 40x10]

    DB Flys
    30x12 40x10 50x10 [50x10 > 40x10 > 30x15]
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