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03-26-2024, 04:55 PM
#261
3/26___DAY 3 LEGS hamstring focused with a little quad
barbell rdl 315x7,9,8
front squat 330x6, 200x10,10,10
hyperextensions 60x10,10,10
leg curl 35x10,10,10
calf raises 12,12,12,12
bodyweight 261
3/25 macros
p 367
c 228
f 135
3/25 steps
13,989
Consistent implementation of the things I know I need to do
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03-26-2024, 05:38 PM
#262
There he is
Sent from my moto g stylus (2021) using Tapatalk
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03-27-2024, 03:13 PM
#263
3/27___DAY 4 REST
bodyweight 262
3/26 macros
p 364
c 169
f 128
3/26 steps
12,129
Consistent implementation of the things I know I need to do
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03-28-2024, 06:35 PM
#264
3/28___DAY 5 PUSH
close grip bench 270x8,6 250x10
db shoulder press 60x5,8,9
incline db fly 25x10,10,10
cable lateral raise 40x10,10,10
overhead tricep extension 60x10,10,10
bodyweight 259
3/27 macros
p 367
c 24
f 100
3/27 steps
12,012
Consistent implementation of the things I know I need to do
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03-29-2024, 03:59 PM
#265
3/29___DAY 6 PULL
weighted pull-ups 25x8,8,7
rack pulls 385x1, 315x5, 225x10 I don't like these. Be glad when it's over.
neutral grip pull downs 165x10,10,10
chest supported row 305x7,10,12
incline db curls 25x10,10,10
hammer curls 35x10,10,10
bodyweight 261
3/28 macros
p 371
c 152
f 122
3/28 steps
11,105
Consistent implementation of the things I know I need to do
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03-30-2024, 04:47 PM
#266
3/30___DAY 7 LEGS quad focused with a little hamstring
squats 330x2, 420x2, 250x10,10,10
leg press 560x9,10,10
leg extensions 25x10,10,10
hip adductor 10,10,10
leg curl 25x10,10,10
calf raises 12,12,12,12
bodyweight 262
3/29 macros
p 374
c 203
f 112
3/29 steps
10,485
Consistent implementation of the things I know I need to do
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03-31-2024, 01:50 PM
#267
3/31
bodyweight 262
3/30 macros
p 421
c 228
f 60
3/30 steps
13,536
Consistent implementation of the things I know I need to do
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04-01-2024, 03:07 PM
#268
4/1___DAY 1 PUSH
flat bench 285x7,7 260x11
standing military press 120x12,13,16
peck deck 35x10,10,10
db laterals 10x10,10,10
tricep focused dips 6,6,8
bodyweight 263
3/31 macros
p 372
c 44
f 74
3/31 steps
14,765
Consistent implementation of the things I know I need to do
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04-02-2024, 04:16 PM
#269
4/2___ DAY 2 PULL
wide grip lat pull downs 145x8,10,11
barbell row 265x9, 295x6,6
pull ups 15,10,10
db rear delts 60x10,12,13
barbell curls 75x20,10,10
concentration curls 25x10,10,10
bodyweight 264
4/1 macros
p 369
c 140
f 88
4/1 steps
11,614
Consistent implementation of the things I know I need to do
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04-03-2024, 05:49 PM
#270
4/3___DAY 3 LEGS hamstring focused with a little quad
barbell rdl 315x10 135x10,10
front squat 330x2 240x8,8,8
hyperextensions 60x10,10,10
leg curl 35x10,10,10
calf raises 12,12,12,12
bodyweight 264
4/2 macros
p 368
c 133
f 110
4/2 steps
11,674
Consistent implementation of the things I know I need to do
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