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  1. #851
    Seasoned M&S Veteran WyomIAN's Avatar
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    FitNotes Workout - Monday 22nd January 2018
    Body Weight: 186.0 lbs
    Total Volume: 12,240 lbs

    ** Barbell Front Squat **
    - 65.0 lbs x 10 reps
    - 95.0 lbs x 12 reps
    - 105.0 lbs x 8 reps
    - 115.0 lbs x 8 reps
    - 120.0 lbs x 8 reps [PR]
    - 120.0 lbs x 8 reps

    ** Barbell Squat **
    - 95.0 lbs x 5 reps
    - 115.0 lbs x 5 reps
    - 145.0 lbs x 10 reps
    - 155.0 lbs x 8 reps
    - 165.0 lbs x 8 reps

    ** Barbell Box Squat **
    - 95.0 lbs x 10 reps [PR]
    - 95.0 lbs x 8 reps

    ** Ab-Wheel Rollout **
    - 10 reps
    - 10 reps

    Sent from my SM-G950U using Tapatalk
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  2. #852
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
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      Nevada
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      110,281,435
    • Rep Power
      1,102,839

    Default

    FitNotes Workout - Tuesday 23rd January 2018
    Body Weight: 183.8 lbs
    Total Volume: 11,400 lbs

    ** Flat Barbell Bench Press **
    - 65.0 lbs x 10 reps
    - 85.0 lbs x 10 reps
    - 95.0 lbs x 12 reps
    - 105.0 lbs x 8 reps
    - 95.0 lbs x 12 reps
    - 95.0 lbs x 12 reps
    - 95.0 lbs x 10 reps
    - 95.0 lbs x 10 reps

    ** Close Grip Bench Press **
    - 65.0 lbs x 12 reps
    - 65.0 lbs x 12 reps
    - 65.0 lbs x 10 reps
    - 65.0 lbs x 10 reps
    - 65.0 lbs x 8 reps

    ** California Press **
    - 45.0 lbs x 3 reps
    - 45.0 lbs x 3 reps
    - 45.0 lbs x 2 reps

    ** Prone Cobra **
    - 01:32

    Sent from my SM-G950U using Tapatalk
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  3. #853
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
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      Other
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      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Default

    FitNotes Workout - Friday 26th January 2018
    Body Weight: 180.8 lbs
    Total Volume: 11,500 lbs

    Framework Training

    ** Barbell Front Squat **
    - 65.0 lbs x 15 reps [PR]
    - 85.0 lbs x 10 reps
    - 115.0 lbs x 8 reps
    - 135.0 lbs x 5 reps
    - 135.0 lbs x 5 reps
    - 140.0 lbs x 5 reps

    ** Rack Pull **
    - 115.0 lbs x 15 reps [PR] [Pin One]
    - 125.0 lbs x 12 reps [PR]
    - 135.0 lbs x 8 reps
    - 145.0 lbs x 8 reps
    - 155.0 lbs x 8 reps [PR]

    Sent from my SM-G950U using Tapatalk
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  4. #854
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
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    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Default

    FitNotes Workout - Saturday 27th January 2018
    Body Weight: 180.2 lbs
    Total Volume: 15,085 lbs

    ** Flat Barbell Bench Press **
    - 65.0 lbs x 15 reps
    - 85.0 lbs x 10 reps
    - 95.0 lbs x 8 reps
    - 115.0 lbs x 7 reps
    - 115.0 lbs x 5 reps
    - 105.0 lbs x 6 reps
    - 105.0 lbs x 6 reps
    - 105.0 lbs x 5 reps

    ** Close Grip Bench Press **
    - 65.0 lbs x 12 reps
    - 75.0 lbs x 8 reps
    - 75.0 lbs x 8 reps
    - 75.0 lbs x 8 reps
    - 75.0 lbs x 8 reps
    - 75.0 lbs x 8 reps

    ** California Press **
    - 45.0 lbs x 5 reps
    - 45.0 lbs x 4 reps
    - 45.0 lbs x 4 reps

    ** Reverse Machine Fly **
    - 50.0 lbs x 12 reps
    - 60.0 lbs x 7 reps
    - 55.0 lbs x 8 reps
    - 55.0 lbs x 8 reps
    - 55.0 lbs x 8 reps

    ** Neutral Grip Lat Pulldown **
    - 100.0 lbs x 10 reps
    - 100.0 lbs x 10 reps
    - 90.0 lbs x 7 reps

    Sent from my SM-G950U using Tapatalk
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  5. #855
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
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      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Default

    FitNotes Workout - Sunday 28th January 2018
    Body Weight: 184.0 lbs
    Total Volume: 7,900 lbs

    ** Barbell Squat **
    - 95.0 lbs x 15 reps [PR]
    - 115.0 lbs x 10 reps
    - 145.0 lbs x 5 reps
    - 155.0 lbs x 5 reps
    - 165.0 lbs x 5 reps
    - 175.0 lbs x 5 reps
    - 185.0 lbs x 5 reps

    ** Hip Extension **
    - 10.0 lbs x 20 reps
    - 25.0 lbs x 20 reps
    - 25.0 lbs x 20 reps

    ** Treadmill (Interval) **
    - 1.59 mi in 30:00 [No Vest]

    Sent from my SM-G950U using Tapatalk
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  6. #856
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
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      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Default

    FitNotes Workout - Monday 29th January 2018
    Body Weight: 183.0 lbs
    Total Volume: 0 lbs

    ** Treadmill (Variety) **
    - 3.54 mi in 1:00:00 [6lb weighted vest, 477.4kcal]

    Sent from my SM-G950U using Tapatalk
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  7. #857
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
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      2,621
    • Years Exp
      2-3 Years
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      Other
    • Gender
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    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Default

    FitNotes Workout - Tuesday 30th January 2018
    Body Weight: 182.0 lbs
    Total Volume: 12,040 lbs

    Framework Training

    ** Sumo Deadlift **
    - 95.0 lbs x 10 reps
    - 115.0 lbs x 10 reps
    - 135.0 lbs x 8 reps
    - 155.0 lbs x 5 reps
    - 185.0 lbs x 5 reps
    - 185.0 lbs x 5 reps
    - 185.0 lbs x 5 reps
    - 205.0 lbs x 2 reps
    - 215.0 lbs x 2 reps
    - 225.0 lbs x 3 reps

    ** Rack Pull **
    - 135.0 lbs x 2 reps [Pin One, Snatch Grip]
    - 95.0 lbs x 15 reps [Pin One, Snatch Grip]
    - 100.0 lbs x 12 reps [Pin One, Snatch Grip]
    - 100.0 lbs x 9 reps [Pin One, Snatch Grip]

    ** Swissball Supine Leg Curl **
    - 50 reps

    ** Hip Extension **
    - 50 reps

    ** Plank **
    - 1 rep [1min]
    - 1 rep [1min]
    - 1 rep [1min]

    Sent from my SM-G950U using Tapatalk
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  8. #858
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
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    • Years Exp
      2-3 Years
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    • Gender
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    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Default

    FitNotes Workout - Wednesday 31st January 2018
    Body Weight: 178.8 lbs
    Total Volume: 12,950 lbs

    ** Flat Barbell Bench Press **
    - 45.0 lbs x 20 reps
    - 65.0 lbs x 20 reps
    - 75.0 lbs x 20 reps
    - 75.0 lbs x 15 reps
    - 75.0 lbs x 15 reps
    - 75.0 lbs x 15 reps
    - 75.0 lbs x 15 reps

    ** Close Grip Bench Press **
    - 45.0 lbs x 20 reps
    - 55.0 lbs x 15 reps
    - 55.0 lbs x 15 reps
    - 55.0 lbs x 15 reps
    - 55.0 lbs x 15 reps
    - 55.0 lbs x 10 reps

    Sent from my SM-G950U using Tapatalk
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

 

 

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