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04-04-2024, 03:26 PM
#271
4/4___DAY 5 PUSH
db bench w/ss 90x19,21,18
seated db shoulder press 40x7,10,12
incline db fly 25x10,10,10
cable lateral raise 40x10,10,10
overhead tricep extension 60x10,10,10
bodyweight 264
4/3 macros
p 373
c 216
f 130
4/3 steps
6095
Consistent implementation of the things I know I need to do
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04-05-2024, 03:37 PM
#272
4/5___DAY 6 PULL
weighted pull-ups +25x10,8,4
rack pulls 135x10,15,15
neutral grip pull downs 170x13,14,12
chest supported row 310x8,9,10
incline db curls 25x10,10,10
hammer curls 35x10,10,10
bodyweight 264
4/4 macros
p 373
c 392
f 126
4/4 steps
10,935
Consistent implementation of the things I know I need to do
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04-06-2024, 03:28 AM
#273
My man just chipping away. I see you big dawg
Sent from my moto g stylus (2021) using Tapatalk
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04-06-2024, 06:14 PM
#274
4/6___DAY 7 LEGS quad focused with a little hamstring
squats 420x3, 330x8,8,8
leg press 570x10,10,10
leg extensions 25x10,10,10
hip adductor 10,10,10
leg curl 25x10,10,10
calf raises 12,12,12,12
bodyweight 265
4/5 macros
p 368
c 338
f 200
4/5 steps
9662
Consistent implementation of the things I know I need to do
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04-07-2024, 06:40 PM
#275
4/7___PUSH A
decline bench w/ss 290x8,8 265x13
standing military press 125x6,9,8
peck deck 35x10,10,10
db laterals 10x10,10,10
tricep focused dips 9,9,11
bodyweight 263
4/6 macros
p 453
c 153
f 143
4/6 steps
12,048
Consistent implementation of the things I know I need to do
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04-08-2024, 04:22 PM
#276
4/8___ PULL A
wide grip lat pull downs 150x10,10,10
barbell row 300x5,5,6
pull-ups 15,14,8
db rear delts 60x10,13,11
barbell curls 75x10,10,10
concentration curls 25x10,10,10
bodyweight 264
4/7 macros
p 364
c 129
f 99
4/7 steps
8237
Consistent implementation of the things I know I need to do
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04-09-2024, 01:06 PM
#277
4/9___LEGS A hamstring focused with a little quad
barbell rdl 185x10,10,10
front squat 350x2 250x8,8,8
hyperextensions 60x10,10,10
leg curl 35x10,10,10
calf raises 12,12,12,12
bodyweight 264
4/8 macros
p 383
c 213
f 138
4/8 steps
7164
Consistent implementation of the things I know I need to do
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04-10-2024, 05:02 PM
#278
4/10___PUSH B
db bench w/ss 90x19,18,20
db shoulder press 40x9,13,12
incline db fly 25x10,10,10 you are doing this wrong.
cable lateral raise 40x10,10,10
overhead tricep extension 60x10,10,10
bodyweight 264
4/9 macros
p 367
c 194
f 71
4/9 steps
7539
Consistent implementation of the things I know I need to do
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04-11-2024, 04:38 PM
#279
4/11___PULL B
weighted pull-ups +25x8,9,6
rack pulls 225x6,10
neutral grip pull downs 180x10,10,10
chest supported row 320x7,8,7
incline db curls 25x10,10,10
hammer curls 35x10,10,10
bodyweight 263
4/10 macros
p 445
c 171
f 89
4/10 steps
7649
Consistent implementation of the things I know I need to do
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04-12-2024, 04:19 PM
#280
4/12___LEGS B quad focused with a little hamstring
squats 420x4, 335x8,8,8
leg press 470x20,20,20
leg extensions 25x10,10,10
hip adductor 10,10,10
leg curl 25x10,10,10
calf raises 12,12,12,12
bodyweight 264
4/11 macros
p 396
c 176
f 120
4/11 steps
10,059
Consistent implementation of the things I know I need to do
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