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05-31-2023, 06:47 PM
#101
Originally Posted by
samgraves82
I like these workouts a lot
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thank you
Consistent implementation of the things I know I need to do
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05-31-2023, 06:48 PM
#102
5/31
PULL B
rack chins 10,10
pull-ups BW x 9,11
chest supported row 230x7,8
barbell row 250x5,7
db row 90x10,10
close ntrl grip lat pull down 150x11,9
seated DC rope row 105x20,20
cable fly 20x15,15
cable side lateral raise 20x15,15
single arm cable drag curl 30x15,15
single arm tricep push down 30x15,15
2-second negatives, short pause at the bottom
307 p
144 c
77 f
Consistent implementation of the things I know I need to do
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06-01-2023, 04:25 PM
#103
6/1
LEGS B
roman chair BW x 10
trapbar deadlift 530x6, 610x1
cable calf raise 50
adductors lateral lunge 20
221 p
187 c
97 f
Consistent implementation of the things I know I need to do
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06-02-2023, 06:57 PM
#104
6/2
PUSH A
flat bench 275x10,11
ohp 155x10,8
dips BW x 11,20
y raise 10x10,10
bar tricep pushdown 50x15,15
lat pushdown 85x15,15
cable fly 20x10,10
cable side lateral raise 20x10,10
single arm cable drag curl 30x10,10
single arm tricep push down 30x10,10
287 p
226 c
48 f
Untitled-design-Whiteboard.png
Consistent implementation of the things I know I need to do
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06-02-2023, 07:41 PM
#105
Big ass back having ass dude
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06-03-2023, 03:15 PM
#106
6/3
PULL A
rack chins 10,10
pull-ups BW x 12,10
barbell row 260x5,5
chest supported row 240x10,11
kroc row 90x10,10
undrhnd grip pulldown 135x10,10
seated DC rope row 110x20,20
cable fly 20x15,15
cable side lateral raise 20x15,15
single arm cable drag curl 30x15,15
single arm tricep push down 30x15,15
2-second negatives, short pause at the bottom
243 p
112 c
75 f
Consistent implementation of the things I know I need to do
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06-04-2023, 12:00 AM
#107
Originally Posted by
dashriprock
6/3
PULL A
rack chins 10,10
pull-ups BW x 12,10
barbell row 260x5,5
chest supported row 240x10,11
kroc row 90x10,10
undrhnd grip pulldown 135x10,10
seated DC rope row 110x20,20
cable fly 20x15,15
cable side lateral raise 20x15,15
single arm cable drag curl 30x15,15
single arm tricep push down 30x15,15
2-second negatives, short pause at the bottom
243 p
112 c
75 f
How you like those kroc rows?
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06-04-2023, 03:08 PM
#108
6/4
LEGS A
roman chair 60x10
squat 420x7, 330x16
leg press 380x14,12 3-second negatives, short pause at the bottom
cable calf raise 50
adductors lateral lunge 20
205 p
98 c
63 f
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06-05-2023, 12:03 AM
#109
Originally Posted by
dashriprock
6/4
LEGS A
roman chair 60x10
squat 420x7, 330x16
leg press 380x14,12 3-second negatives, short pause at the bottom
cable calf raise 50
adductors lateral lunge 20
205 p
98 c
63 f
Love that workout. That's a strong squat
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06-05-2023, 04:38 PM
#110
6/5
PUSH B
dips +35x5,7
flat db press 90x20,21
med incline bb press 150x13,17
med incline db press 60x10,20
y raise 10x10,10
bar tricep pushdown 50x10,11
lat pushdown 90x11,13
cable fly 20x15,15
cable side lateral raise 20x15,15
single arm cable drag curl 30x15,15
single arm tricep push down 30x15,15
231 p
267 c
40 f
Consistent implementation of the things I know I need to do
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