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  1. #76
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    Here is some videos for this week's workout.

    Monday 1/5/15
    Top set of Squats with 525 lbs. for 4 reps.



    Tuesday 1/6/15
    Top set of Bench Press with 335 lbs. for 4 reps

    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  2. #77
    Time To Rebound! LayzieBone085's Avatar
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    That is how you squat. DEEP!!!
    Team ScoobyPrep

  3. #78
    Broken Geezer KD5NFW's Avatar
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    Strong squatz Nick! Not too shabby benching either!
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  4. #79
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    Quote Originally Posted by LayzieBone085 View Post
    That is how you squat. DEEP!!!
    Quote Originally Posted by KD5NFW View Post
    Strong squatz Nick! Not too shabby benching either!
    Squats are now my favorite exercise, I can't wait to go heavy with them again. I'm planning on hitting 545 lbs. for 3 reps. I got feedback from Eric, and he said I need work on activating my lats on the Bench so I'll work with that this upcoming week and go for 355 lbs. for 3 reps.

    1/12/15: Heavy Deadlifts 510 lbs. x 4 reps



    Form still isn't perfect, back has straightened out, and hips aren't shooting as much as they were in the past. I'm coming forward on the lift, Eric told me to work on keeping pulling back on the lift. I'll work on this later next week and hopefully everything should finally be put together.
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  5. #80
    Time To Rebound! LayzieBone085's Avatar
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    Form is on point brother looking solid.
    Team ScoobyPrep

  6. #81
    Gainz Train Conductor Squatzilla's Avatar
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    Would rep if I could bruv.... stellar lifting in the recent videos you dropped, I can't even fathom have 500+ on my back bro, kneecaps would explode on some looney tunes cartoon shyte lol!
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  7. #82
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    Little update over the past couple weeks. So Squats were going good ended up hitting 545 lbs. for 3 reps, and 570 lbs. for 1 (goal was 2). I tried 585 lbs. for a single but couldn't get out of the hole, so I took 545 lbs. for another slow single. Bench Press is still going good, I got 355 lbs. for 2 reps, then 360 lbs. for 2 more the next heavy workout. I recently hit 2 sets of 375 lbs. for a single. Deadlifts were going good too, I got 535 lbs. for 2 reps (goal was 3 reps) so I gripped and ripped another rep to prove I could do it. Next week I went and did 555 lbs. for 2 reps. This week I went to pull 580 lbs. and even though I've done this before and couldn't get it to budge.

    The plan going forward is this, I'll Squat next week with 565 lbs. to 570 lbs. for a single, Bench 390 lbs. for a single, and Deadlift 575 lbs. to 580 lbs. for a single. The training cycle took a bad turn and my expected numbers are much lower (for Squats and Deadlifts). I've planned out my attempts for now but they may change after my next two heavy weeks. I'll be aiming to hit a 1585 to 1600 total now, and will plan on competing again in September. I've developed my own routine based on the Strength and Density routine on the website which I'll be using immediately after my meet. We're just about 4 weeks out!
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  8. #83
    Muscle & Strength Boss Damien's Avatar
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    Quote Originally Posted by TheyCallMeNick View Post
    Squats are now my favorite exercise, I can't wait to go heavy with them again. I'm planning on hitting 545 lbs. for 3 reps. I got feedback from Eric, and he said I need work on activating my lats on the Bench so I'll work with that this upcoming week and go for 355 lbs. for 3 reps.

    1/12/15: Heavy Deadlifts 510 lbs. x 4 reps



    Form still isn't perfect, back has straightened out, and hips aren't shooting as much as they were in the past. I'm coming forward on the lift, Eric told me to work on keeping pulling back on the lift. I'll work on this later next week and hopefully everything should finally be put together.
    Solid lifts!
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  9. #84
    Time To Rebound! LayzieBone085's Avatar
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    4 weeks lets roll!!!
    Team ScoobyPrep

  10. #85
    Gainz Train Conductor Squatzilla's Avatar
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    Welcome back bro cheer son the monstrous update! G'luck on the new program prepping for the meet!
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  11. #86
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    Hey guys, just got back from the meet last night so I'm gonna give a little recap of the meet and review of Eric Lilliebridge's program. I'll also explain my training going forward using a routine I have developed.

    First the review of Eric Lilliebridge's Program and Online Training. The program itself is a little different in terms of what you would commonly expect from a powerlifting routine. I really liked the way the progression was laid out in the program and the massive amount of volume of accessories. At the same time, I felt like the frequency of heavy lifts wasn't enough (personal preference) and that closer to the meet the volume should taper down. Eric answered any questions I had and was very open to you adjusting numbers as you saw fit, and he also offered good insight on little tricks that can fix big mistakes (example: keep head looking straight up to stop your torso from collapsing on Squats). After finishing the routine and training I would recommend using Eric as an online personal trainer. Although I didn't see the same results from the routine as others, it was a huge learning experience and you can use things in the routine that worked for you towards creating your own routine.

    So Friday afternoon I left my house with my brother, a friend of mine, and my girlfriend on a two hour drive to our hotel in Plainfield, CT. We got there and checked into our hotel which was nice nothing too flashy. Note: I decided to get the smoking rooms because they were cheaper, not thinking that the room would have a stench of cigarettes when I got in, so when booking a room at a hotel remember that. We relaxed for a few minutes then left to go weigh in at the meet site about 10 minutes from the hotel. My brother and friend weighed in because they were competing Saturday, and I had to wait until Saturday morning to weigh in and compete Sunday. After weigh in's and hearing them brag about food, I went back to my hotel room with my girlfriend and was miserable because I could eat or drink anything for the remainder of the night.

    Saturday morning rolls around and we head back to the meet site so I can weigh in and my friend can compete. I should mention that the set up is that all women regardless of weight class and men who are 148 lbs. and under compete Saturday morning, men from weight class 165 lbs. to 198 lbs. compete Saturday afternoon, men from 220 lbs. to SHW compete Sunday morning, and any overflow compete Sunday afternoon. The competition held 180 total competitors. So my friend competes in her first ever powerlifting meet at 123 lbs. at 22 years of age and hits a 210 lbs. Squat, 100 lbs. Bench, and 265 lbs. Deadlift, in a session that consisted of all women except for one guy. My brother competed later at 181 lbs. at 19 years of age and hit a 485 lbs. Squat, 290 lbs. Bench, and 540 lbs. Deadlift. They both took home two trophies. I had helped coached them the entire day and was pretty sore from all the sitting and standing and spotting and loading. However, earlier in the day I made weight by .1 lbs. so I was happy to be able to eat again.

    Sunday morning we got to the meet site a little late to skip the ruling clinic which I had sat through with my friend the day before. No big deal I was set to open up the third flight on Squats. I'll post the results at the bottom. Squats went amazing, I didn't quite get to the number I had in mind but I still managed a pretty awesome PR. Bench Press caused me a little bit of an issue, I had been having shoulder issues over the past couple weeks and over the course of my deload I felt good and my shoulder felt fine. I hit my opener no problem, my second attempt I felt my shoulder start to act up again but still hit the lift. I probably should have called it there but I decided to push it for a meet PR and right where my shoulders were supposed to come in and help me out I got stuck and missed the lift. Deadlifts were next and I salvaged what I could from training, I didn't hit a PR but I matched my previous meet number. I learned quite a bit from the meet, number one is that I need to work harder... as soon as my shoulder is done hurting.

    Also I got to share the platform with former World's Strongest Man Derek Poundstone. Unfortunately his time at the meet was cut short when he tore his quad on his third attempt of Squats and couldn't finish the meet.

    MEET RESULTS:
    Squats:
    1st: 540 lbs. (MEET PR)
    2nd: 570 lbs. (MEET PR)
    3rd: 585 lbs. (ALL TIME PR)

    Bench Press:
    1st: 335 lbs.
    2nd: 365 lbs.
    3rd: 375 lbs. (miss)

    Deadlifts:
    1st: 530 lbs.
    2nd: 570 lbs.
    3rd: 585 lbs.

    Total: 1535 +60 lbs. from last meet.

    So again not really what I had originally planned for, but I'm going to push for a somewhere around 1650 in September using my new routine. Ideally I'll be able to start training again in two weeks. My plan for this week is to not work out at all and work out accessories very lightly the following week. I will then take a very brief rehab workout with a variation of the Strength and Density routine for about 4 weeks. The purpose of doing this is to get acclimated to lifting heavier again and work on form, while doing a routine that I loved doing for a few weeks. After that I start off season training, where I'll be training heavy more often than I have since I started powerlifting. Accessory work will be high volume and will taper off until I get closer to meet prep time. Once meet prep time starts I will simply increase the intensity of heavy training. Bench training will be brought lower if needed with my shoulder.
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  12. #87
    M&S Promotions Coordinator RyanK's Avatar
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    Solid numbers! Congrats on the squat PR's
    - Muscle & Strength eCommerce Promotions Coordinator

  13. #88
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    Here is all the attempts from the meet that I made on my phone today.
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  14. #89
    Time To Rebound! LayzieBone085's Avatar
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    Crushed it in EVERY ASPECT
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  15. #90
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    Thanks guys! Today was my first day of rehab work, and of course I came down with a cold yesterday, didn't stop me from working out but I was a little more drained than I was expecting by the end of it. No big deal I'll be better by Friday.

    4/13/2015 (Rehab)
    Chest and Triceps (Density):

    Bench Press: (mostly paused)
    Warm Up:
    Bar x 8
    135 lbs. x 5
    185 lbs. x 3
    Working Sets:
    200 lbs. x 12
    200 lbs. x 6
    200 lbs. x 3
    200 lbs. x 4
    200 lbs. x 3
    200 lbs. x 5
    200 lbs. x 5
    Total: 38 reps

    Dips:
    BW x 8
    BW x 6
    BW x 5
    BW x 6
    BW x 4
    BW x 6
    BW x 8
    Total: 43 reps


    Close Grip Bench Press: (touch and go)
    135 lbs. x 10
    135 lbs. x 8
    135 lbs. x 5
    135 lbs. x 5
    135 lbs. x 5
    135 lbs. x 7
    135 lbs. x 7
    Total: 47 reps

    Notes: Bench form felt awesome, could defenitley feel myself using my lats and felt no shoulder pain. I haven't done dips in forever so I kept it conservative and didn't work full ROM, mostly so I didn't hurt my shoulder, left quite a few reps in the tank. I originally planned on doing 185 lbs. for CLBP, but I decided I wouldn't have come close to hitting 30+ reps so I played it safe. My lats were burnt out here and so weren't my triceps, I had quite a bit of trouble with lock outs because of my triceps being done. Overall pretty happy with this workout. Got quite a bit of volume in and will start readjusting to the higher rep stuff, so that way when I get to my regular routine 2 sets of 5 heavy reps won't kill me.
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  16. #91
    Time To Rebound! LayzieBone085's Avatar
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    Kudos to you training while sick!
    Team ScoobyPrep

  17. #92
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    Quote Originally Posted by LayzieBone085 View Post
    Kudos to you training while sick!
    Ain't got no room for excuses.

    4/14/2015 (Rehab):
    Back (Strength):

    Deadlifts:
    Warm Ups:
    135 lbs. x 5
    185 lbs. x 5
    225 lbs. x 3
    275 lbs. x 3
    315 lbs. x 2 (straps)
    Work Sets:
    2 x 375 lbs. x 5 (belt and straps)

    Bent Over Barbell Rows:
    Warm Ups:
    135 lbs. x 8
    Work Sets:
    3 x 185 lbs. x 8

    Pull Downs:
    4 x 150 lbs. x 15

    Low Rows:
    4 x 120 lbs. x 15

    Wide Grip Low Rows:
    4 x 150 lbs. x 12

    Dumbbell Shrugs:
    5 x 100's x 15

    Notes: This is where I deviate from the original program the most, strength days. The reason being is that the way I warm up takes me nearly 45 minutes when I'm lifting 500+ lbs., so doing 8 sets on top of that would take me forever. Deadlifts were easy, going to slowly add weight back to the bar, within 6 weeks I should be up to 82% of my max and that's when I'll start really grinding away again. I haven't done a lot of these accessories for this light of volume so I wasn't exactly sure of how heavy to go or how light to go, this will be the case for a lot of my accessories going forward, I'll figure it out eventually. Good workout today, I'm currently training in my college's gym so my Deadlifts had everyone staring, just wait until I'm pulling real weight again haha.
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  18. #93
    Time To Rebound! LayzieBone085's Avatar
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    Personally when i train sick my energy and performance drops fast. Just amazed you crushed it.
    Team ScoobyPrep

  19. #94
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    Quote Originally Posted by LayzieBone085 View Post
    Personally when i train sick my energy and performance drops fast. Just amazed you crushed it.
    DayQuil and Sudafed does a hell of a job, but honestly I feel great when I'm lifting, as soon as I'm done I start to feel crappy again.
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  20. #95
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    4/16/2015 (Rehab):
    Shoulders and Biceps (Density):

    Seated Shoulder Press:
    Warm Ups:
    Bar x 8
    135 lbs. x 8
    Work Sets: (Wrist Wraps)
    150 lbs. x 10
    150 lbs. x 6
    150 lbs. x 4
    150 lbs. x 8
    150 lbs. x 4
    150 lbs. x 6
    150 lbs. x 6
    Total: 44 reps

    Arnold Press:
    45 lbs. x 12
    45 lbs. x 8
    45 lbs. x 6
    45 lbs. x 8
    45 lbs. x 6
    45 lbs. x 6
    45 lbs. x 8
    Total: 54 reps

    Ez-Bar Curls:
    50 lbs. x 15
    50 lbs. x 8
    50 lbs. x 8
    50 lbs. x 10
    50 lbs. x 10
    50 lbs. x 10
    50 lbs. x 12
    Total: 73 reps

    Notes: Haven't done these exercises in what feels like years. So wasn't sure exactly how heavy to go with each one, the beauty of this workout is that even if the weight isn't heavy enough you're doing sets of as many reps as possible. Normally on Shoulder Press I don't use my wrist wraps, but my Triceps were still fried from Monday's workout so I threw them on to see if there was any difference, turns out it worked. I'm not a big fan of Arnold Press, but I gave it a go and ended up doing quite a bit of volume and ended up happy with the results, will go heavier next time. For me Curls have always remained a constant, I was battling between doing 50 lbs. or 60 lbs., now it looks like I should've been thinking about 70 to 80 lbs., so I turned it into how many reps can I do with completely strict form, I think I did a fair amount. Tomorrow wraps up my first week of Rehab work, doing Squats with 375 lbs., I got a pair of Nike Romaleos and tried them last week during my deload. I'm still getting used to them so those Squats should be fun.
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  21. #96
    Time To Rebound! LayzieBone085's Avatar
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    man that is some impressive volume!
    Team ScoobyPrep

  22. #97
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    Quote Originally Posted by LayzieBone085 View Post
    man that is some impressive volume!
    Thanks man, that means something coming from you. The volume on your workouts makes me sick just looking at it, speaking of getting sick...

    4/17/2015 (Rehab):
    Legs (Strength):

    Squats:
    Warm Ups: (knee sleeves)
    Bar x 5
    135 lbs. x 5
    185 lbs. x 5
    225 lbs. x 3
    275 lbs. x 3
    315 lbs. x 2
    Work Sets: (knee sleeves and belt)
    2 x 375 lbs. x 5

    Leg Press:
    Warm Ups:
    335 lbs. x 5
    515 lbs. x 3
    Work Sets:
    3 x 605 lbs. x 8

    Leg Extensions:
    4 x 150 lbs. x 15

    Stiff Leg Rack Pulls:
    150 lbs. x 12
    150 lbs. x 8

    Notes: Squats were easy, first time really Squatting in the Romaloes. So if anyone is interesting in investing in a pair of Oly Shoes (Powerlifting Shoes, Crossfit Shoes) but wants to understand the purpose here it is: they allow your knees to travel forward a little bit more while keeping the weight completely on the heel, at the same time allows you to keep your torso more upright because of the heel. Understand that until you are completely comfortable and used to the shoes, you may feel yourself come forward in your Squat when using the shoes (happened a little today). The top two are generally considered to be the Nike Romaloes and the Adidas AdiPower. The difference is the Romaloes are heavier (and from what I've heard, they fit wider feet better), so if you were powerlifting I'd consider the Romaloes because the heavier shoe keeps you more stable and kinda stuck to the ground. It wouldn't be a problem to get the Adidas shoes (Brandon Lilly wears Adidas, the Lilliebridges used to wear them) but I like the idea of being stuck to the platform or floor when Squatting. The Adidas are lightweight and breathable, which sounds like they'd be good for Olympic Lifting or Crossfit. Of course there are other options out there as well, just giving my 2 cents for whatever it is worth.

    Now to talk about the rest of the workout. Leg Press was good, the weight was a little heavier than I was expecting. Leg Extensions were pretty light but my Quads were completely burned out to the point where it was tough to walk. Was going to do Good Mornings but I enjoy doing really strict Stiff Leg Rack Pulls because that is the exercise where I feel the stretch in my Hamstring the most. Now unfortunately I think the weight I was using on Leg Press did me in, I'm simply not used to the volume and took it too far today. It isn't so much that I can't perform that weight for that many reps, I just haven't done anything remotely close to that in quite a while. So I tried to power through but my energy was gone, I was going to a couple more sets of Stiff Leg Rack Pulls, some Leg Curls and Calf Raises, but it wasn't in me today. I gotta remind myself that I'm working myself back into it, and use lighter weights. Next time I will finish but I won't use quite as much weight on Leg Press and see what happens.
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  23. #98
    Time To Rebound! LayzieBone085's Avatar
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    Your body will get use to it over time man! No worries keep grinding.
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    Quote Originally Posted by LayzieBone085 View Post
    Your body will get use to it over time man! No worries keep grinding.
    Yeah, just need to keep the weight lower until I'm there.

    4/20/2015 (Rehab):
    Chest and Triceps (Strength):

    Bench Press: (paused)
    Warm Ups:
    Bar x 8
    135 lbs. x 5
    185 lbs. x 3
    Work Sets:
    235 lbs. x 5
    235 lbs. x 6

    Incline Bench Press:
    3 x 135 lbs. x 8

    Flyes:
    4 x 20 lbs. x 15

    Skull Crushers:
    3 x 60 lbs. x 10

    Rope Pushdowns:
    80 lbs. x 15
    3 x 80 lbs. x 12

    One Arm Overhead Extensions:
    4 x 20 lbs. x 12

    Notes: Bench was easy today, I lost count of how many reps I did so I finished with 6 reps on the second set. This was the first time I did Incline Bench Press in forever so I went really light, it bothered my shoulder a little so I think I'll use dumbbells next time. All the other sets were done with light weight but it was relatively challenging at the same time.

  25. #100
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    Hows diet lately?
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