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02-22-21 @ 0930 Pull Day. One of those days where you leave the gym completely fulfilled.
Also, I have a hard time doing bentover BB rows without chest support. Really hurts the lower back herniated discs. But today I tried pendlay rows and it was great. I didnt go tok heavy to see how I responded during the lift and later. But so far so good.
Bentover 1 arm cable reverse flye, 3 sets for warm up
DB Pullover: 10, 10, 8
Pendlay Rows: 10, 8, 6, 7
High Row: 11, 10, 9
1 arm Low Row: 8, 9, 8
Close Grip Pulldown: 13, 7, 7
Rack Pull: 10, 10, 8
BB Curl: 8, 8, 6
Seated Hammer Curl: 6, 8, 6
Hoist Crunch Machine: 20, 25, 20
Hoist Oblique: 18, 16, 17
10" stairmaster, those kill me
20" recumbent bike
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02-23-21 @ 1245 Chest & Shoulders
Worked from 1750 yesterday til I came to the gym today. Ought to sleep well tonight.
Nautilus Pec Deck: 3 warm up, 4 sets
Nautilus Incline Press: 3 sets, 1 3 tier drop set
Nautilus Chest Press: 3 sets, 1 4 tier drop set
Nautilus Decline Press: 4 sets
Dips: 3 sets
Nautilus Shoulder Press: 5 sets
1 Arm Reverse Cable Flye: 3 sets
DB Lateral Raise: 3 sets
10" stairmaster
20" recumbent bike
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Max[emoji1]
02-24-21. Had planned to take tomorrow as a scheduled day off. But got to the gym and literally couldnt find a place to park. Went back 2 hours later and no better. Fuck that. So today will be my chill day and tomorrow morning will hit it hard first thing.
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Today
3017 calories
73 fat
296 carbs
294 protein
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02-25-21 Legs, ham focused.
Seated leg curl: 2 warm up, 12, 12, 10
Lying leg curl: 13, 10, 10
Straight legged DL: 1 warm up, 6, 6, 8
Hack squat: 8, 8, 6
Seated calf raise: 20, 15, 15
Standing calf raise: 15, 12, 14
Roman chair hyper extension: 3 sets
Nautilus leverage plate loaded bicep machine: 13, 10, 9, 10
Dips: 12, 12, 9
Recumbent bike: 30 minutes
Off to work.
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Is it me or are plate loaded machines harder than pin? I always felt more with; example: the plate loaded bicep machine vs pin version. I miss machines period. Having a cable system is gonna be a new addition to my studio set up! Tiny room but the treadmill folds and I can move into the next room in like 1 minute. Weights 75lbs only. Lol. Keep kicking ass in Texas! [emoji445] All my exes live in Texas ! [emoji445]
Max [emoji16][emoji123][emoji122]