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10/30 chest/bis
Man, today just may have been the perfect chest workout/pump. I got the most insane and ridiculous chest pump today. OMG it was just wonderful. I'd lost my pump a lil bit before i took the pix and still look full as fuck.
25° incline Smith
315x7
235x12 w/ slight pause
Hammer decline
3 pps x 12/7/4(had to share machine so not quite a legit rest pause but still less than a min rest)
Hi pulley fly
50x17
50x13/8/5 rest pause set
1 arm cable preacher curl
50x17/12/11
Incline DB hammer curl
25x13/12
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10/31 back and hams
I know I sound like a broken record but I'm just so happy with how training is going right now. I'm just now realizing how stressed I was during prep which is probably a big reason why I looked like shit this year. Smashed the log book again today and with relative ease. Guess the anadrol is working it's magic. Stout stuff!!
DB pullover
80x11
Arsenal chest supported t row
45pps x 13/7
Pullups rest pause set
BWx11/4/3
Hammer strength row
85x10/4/3
DB RDL
120s x 8
Lying ham curls 2x muscle rounds
130x4/4/4/4/4/3
95x4/4/4/4/4/3
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for a list: [email protected]
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11/1 shoulders and Tris
Smith behind the neck press(1st set was a little sloppy)
205x12
185x10
Cable upright row
160x17/13/12
Cable laterals
35x13/11/10
Rev pec deck
120x22/15/10
Lying DB extension
35x13/11/8
Attachment 75704Attachment 75705
for a list: [email protected]
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11/2 legs
Surprise surprise, a great workout.
Standing calves DC style
200x11
Seated ham curl 2x muscle rounds
175x4/4/4/4/4/5
145x4/4/4/4/4/4
Pivot legs press
8pps x 15
7pps x 15
Attachment 75716Attachment 75715Attachment 75717
for a list: [email protected]
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11/6 chest and bis
GD my chest is already fuckin wrecked. It was tryna cramp up in the shower and it did a couple times while having sex with the woman. That sucked lol!! That anadrol is something else I tell ya. Chest was so gd full today it felt like they may pop.
Flat BB press
320x8
240x12 paused reps
35° Smith press rest pause set
Had some rear delt pain on the eccentrics
235x9/5/3 pause reps
Pec deck
90x15
Rest pause 90x13/6/4
DB curls
35x14/7
30x9
25x11
Attachment 75752Attachment 75753Attachment 75754
for a list: [email protected]
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11/7 back/hams
Well today was great till I got to deadlifts. I was tired and underfed but powered thru at first but just ran out of steam. On a brighter note, up until that point, I destroyed the log book. Probably another reason I gassed out. Wanted 455x7 but 2 is all I had in me today.
Str8 arm pulldown
80x12/11
Landmine rows
5 plates +35 x 11
5 plates x 10
Medium grip pulldowns rest pause set
180x12/6/3
Life fitness row rest pause set
150x15/8/5
Deadlift
455x2 just called it a day after this
Attachment 75762Attachment 75763
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So as you know I was extremely butt hurt about my shitty deadlift yesterday. I let my ego get to me. My shoulder/rear delt that's been bothering me off and on for last year or so now needed a break so i just walked in today with 1 mission, to redeem that deadlift. Mission accomplished!!! 455x9. The powerlifting team let me work in since all the platforms were being used so I used an actual deadlift bar and I was fresh too bs doing them at the end of workout. That is all for today.
for a list: [email protected]
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11/9 legs
Man I love when my old training partner is around. With his help I was able to squeeze out 4 extra assisted reps on my first set of hack squats. It costed me a few reps on my 2nd set but I think it was a positive trade off. Broke even on my seated calf raises but got one extra rep on first hamstring muscle round, 5 lbs in 2nd round and -1 rep, and got 3 extra reps on first set of hacks before the assisted reps. Had a stupid quad pump too. Literally couldn't flex them till I got home. I tried!
Seated calves
90x11 DC style
Lying hams muscle rounds
120x4/4/4/4/4/3
100x4/4/4/4/4/4
Hack squat
4.5 pps x 10 +4
2pps +20ps x 13
Attachment 75792Attachment 75793
Attachment 75794
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11/13 chest bis
Felt strong and juicy today FOOK YEA!!
25° BB press
285x8
225x12 paused
H.S. incline rest pause set paused reps
2pps x 11/4/3
Hi pulley fly
50x20
Rest pause 50x13/9/6
Cable preacher curl
80x20
Rest pause 80x12/8/6
Incline hammer curl
20x12/13/13
Attachment 75836Attachment 75837Attachment 75838
for a list: [email protected]
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