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  • Page 13 of 14 FirstFirst ... 311121314 LastLast
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    Thread: LOG: REBOUND/OFF SEASON : BACK TO BASICS

    1. #121
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      1/26 shoulders/Tris
      Shoulders and Tris pumped AF tonight. I really gotta learn to flare my lats out when doing the hands on hips.

      Smith press
      225x10
      185x15

      DB laterals
      30x25/16/12
      25x15

      DB rev laterals
      20x20/16/16/20 took long rest before last set

      Cable overhead extension
      60x25
      Rest pause
      70x15/8/4

      Pressdowns
      60x8 started to get cramp
      50x15
      Attachment 76679Attachment 76678Attachment 76680

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    4. #122
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      Gotta nasty pump today but the workout itself just didn't feel great. Well. The squats didn't. This gd adductor made me stop just short of parallel and I don't like it. I'm so inflexible in my shoulders that my shoulders hurt after. Things were going good when I had the safety squat bar finally but now it's gone. Hell I wasn't even supposed to squat this week but the gym I hack squat at closed in 45 mins so had to go to other gym and that hack is shit!!

      Seated ham curl 2x muscle rounds
      185x4/4/4/4/4/3
      170x4/4/4/4/4/6

      BB squat
      365x6
      225x15

      Leg press
      5.5 pps x 10
      4.5pps x 21

      Attachment 76726Attachment 76725Attachment 76727

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    7. #123
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      1/29 chest bis
      Boy I fucked my chest and biceps all the way up today. I was supposed to do 2 bicep movements but the preachers were hitting so good I said fuck it and just stayed on it. J dropped the weight on the hammer press(unplanned) but the reps were so much better and actually hits the pecs at least as well.

      25 BB press
      295x7
      240x12 paused

      Hammer flat rest pause set
      2pps x 9/5/3

      Flat cable fly
      50x13
      Rest pause set 50x8/5/4

      Cable preacher
      100x15
      90x11
      80x10
      70x11
      60x13
      Attachment 76761Attachment 76760Attachment 76762

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    10. #124
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      1/31 back/hams
      Sorry I got busy AF last night then after some playtime with my lady I was just too tired to do shit. Anyways, yesterday went amazing. Tried some new things, mainly just rep scheme. No rest pause sets and did 3 str8 sets instead and my hammer hi rows were single arm. GREAT DECISION. Used a d-handle instead of the machine handles, kept my body squared up with pad, and pulled straight down and not down and back and I could actually feel my lower lats contract along with my mid back. Such a welcomed feeling as I never feel this. Made sure I controlled the negatives real good too. I had the most wonderful full back pump!!! I don't know what the hell happened to my rack pulls tho. Last time got 525x8 but 495 wouldn't budge off the rack for me yesterday. I did more volume on the way to rack pulls but I don't believe that was it. Maybe that would e costed me a rep or 2 but not 120lbs. I am still adjusting to training this early. Still adjusting to the shift change in general. Figured I'd be used to it by now but I'm honestly still struggling. I'm gonna blame it on just being tired and sleepy.

      Dante row
      60x11(did 3 warm up sets all 12 reps)

      BB row
      225x13/10

      Hammer Hi row
      3pps x 9
      2.5pps x 9
      2pps x 10

      Seated cable row w/ ez bar
      200x7
      180x8
      160x9

      Rack pull
      405x9 dead stop reps

      Seated hams
      120x14 (3 warm up sets all 10 reps each)

      This is my h.s. hi row set up.
      Attachment 76815Attachment 76816Attachment 76817Attachment 76819

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    13. #125
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      2/2 shoulders/Tris
      I think I might have had the best shoulder pump I've ever had tonight!!! Them bitches were full as fuck all the way around. Shit was hitting just right. Triceps got a kick ass pump too, and fast!!!

      Shoulder press on pro squat
      Top set 100x15
      Did 15 reps with 0/25/50/75 lbs on way up

      Cable laterals
      42.5x15/15/12
      325.5x12

      Rev pec deck
      120x21/16
      105x15/12

      Crazy rope pressdowns
      70x21/12/8/6
      Attachment 76833Attachment 76832Attachment 76831

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    16. #126
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      2/3/24 legs
      Boy I hammered them Dawgs good today. Nuff said!!!
      Seated calves
      70x15/12

      Lying ham curls 2x.muscle.rounds
      145x4/4/4/4/2
      120x4/4/4/4/4/2

      Hack squat
      4.5pps x 9
      2.5pps x 20

      Leg ext rest pause set
      90x11/6/4

      Attachment 76841Attachment 76840Attachment 76842

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    19. #127
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      2/6 chest bis
      I'm super tired tonight so this gonna be a quick post.

      25 Smith press
      325x8
      255x11 pause reps

      Flat DB press
      100s x 13/7

      Incline cable fly
      50x16
      Rest pause set 50x9/5/5

      Str8 bar cable curl
      120x21
      100x16
      80x18/14

      Attachment 76896Attachment 76895

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    22. #128
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      /7 back/hams
      I was very tired today and everything felt so heavy!! Everything went pretty decent till I got to RDLs and I really shit the bed, BAD!!

      DB PULLOVER
      85x11

      Arsenal chest supported row
      55pps x 12
      45pps x 9

      Pullups
      BWx12/5/3 str8 sets

      1 arm hammer rows
      100x8
      90x8
      80x8

      RDLs
      315x11 yea, shit the bed

      Standing ham curl
      25x20
      50x9
      25x15

      Attachment 76915Attachment 76914

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    25. #129
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      2/9 shoulders and Tris
      Nice nice workout. Something didn't add up on the tricep pressdowns tho. Thank I wrote it down wrong last time cause you don't just gain 10 reps LOG: REBOUND/OFF SEASON : BACK TO BASICS

      Smith shoulder press
      225x13
      185x13

      Machine laterals
      120x15/11/11/8

      Machine rear laterals
      80x13/12/12/8

      Crossbody pressdowns
      30x25/20/16

      Attachment 76931Attachment 76930Attachment 76929

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    28. #130
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      2/11 legs
      Banged out a pretty good one tonight. Legs were pretty damn vascular after this one. Had a slight cramp after got home but it was nothing. These rest pause sets on leg extensions fuck me up.

      Seated ham curls 2x muscle rounds
      185x4/4/4/4/4/3
      170x4/4/4/4/4/5

      Pivot leg press
      9 pps +10lbs x 15
      8 +10lbs x 12

      Leg ext 2x rest pause sets
      125x13/10/8
      110x13/7/6
      Screenshot_20240211-021323.jpgScreenshot_20240211-021219~2.jpgScreenshot_20240211-021248~2.jpgScreenshot_20240211-021256.jpg

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