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06-28-2019, 02:23 AM
#311
Here is our Anniversary chest, shoulder, and triceps workout:
Slight decline dumbell press: 30lbs for 20, 45lbs for 20, 60lbs for 5, 65lbs for 5, 75lbs 3 sets of 8.
Slight incline bench press: 135lbs for 3, 185lbs for 3, 205lbs for 3, 245lbs 2 sets of 8.
Machine press: 90lbs per side, 2 sets of 6, 3rd set - cluster set, all reps to failure, 11, 9, 6.
Low cable Flys (crossover): 2 hard sets of 15 at 25lbs per side with 2 second squeeze at the top.
Reverse pec deck: 3 sets of 25 at 130lbs
Machine press: 3 sets of 10 at 200lbs
Dumbell incline front raise: 2 sets of 15, 25lbs
Rope push downs: 2 sets of 10 at 120lbs, 3rd set a cluster set.
Overhead rope extensions: same as push downs.
Done! 
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Last edited by RussianBot; 06-28-2019 at 10:01 AM.
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06-30-2019, 04:35 PM
#312
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06-30-2019, 04:41 PM
#313
Originally Posted by
MrsBot
Well, hello there BOP!!
I misses you!
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Where's the support group sub-forum?
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06-30-2019, 04:42 PM
#314
Originally Posted by
jimbosmith316
Where's the support group sub-forum?
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I feel like this should be a thing! 
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06-30-2019, 04:43 PM
#315
Originally Posted by
MrsBot
I feel like this should be a thing!
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Definitely misses the Mr and mrsbot love!
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06-30-2019, 05:22 PM
#316
Well, here we are! Back up and runnin on BOP. Last day of vacation. It sure has been nice not having to deal with the day to day bullshit at work but alas, all good things must come to an end.
Back to the grind tomorrow. 
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06-30-2019, 11:00 PM
#317
Oh yea, an 3 weeks till BLAST OFF!
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07-01-2019, 08:57 PM
#318
Alright, first day back to work after Vacation - in the books. Now to go blow off some steam via chest, shoulders, and triceps.
Flying solo tonight. My sexier half is on a girl date with our friend and tatoo artist. They're out there bein all "boujee" and fancy. Goin to makeup stores and coffee shops and the like.
No doubt turnin' heads left and right - two good lookin tatted up, pierced 40 years young women. They get disgusted looks from "normie" women their age who have lost their individuality and sense of sexy, while their husbands are fantasizing about them tryin not to look. Elderly men are the best though - they give zero fucks and will stare, wink 
, and whistle.
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07-01-2019, 09:01 PM
#319
Sounds like a bill from Ulta and Sephora to me!!
Lol
Max
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07-01-2019, 09:03 PM
#320
Originally Posted by
maxmuscle1
Sounds like a bill from Ulta and Sephora to me!!
Lol
Max
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LMFAO! Bro! You hit the nail on the fucking head! Those are two of the places I GUARANTEE they hit. Our friend worked at Sephora for many years before she became a locally famous tatoo artist.
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