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Originally Posted by
Sourpower
Neutral grip lat pull 121 x 15 165 x 10 187 x 9
Leverage high row 2 plates x 8 110 x 5.5
Db row 75 x 13 85 x 10 90 x 7
Single arm row drop set 110-55
Neutral high row 99 x 10 110 x 19 121 x 8
Reverse shrugs 88 x 15 99 x 13 121 x 15
Metzner curl downs 187 x 13 rest pause 3
Superset
Hammer cables 27 x 5 rp 3 rp static hold/negative
Ran out of time and switched to an HIT/dc rule for biceps. Might have to switch over again for a bit - lot of fun
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Yeah, that high intensity shit will leave you feeling like you’re gonna pop!
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Leg ext 110 x 15 140 x 12 160 x 10
RDL 135 x 8 135 x 8 185 x 5
Leg curl seated 120 x 8 130 x 6 100 x 12 x 3 shit ones 2 sec contraction slow negative
Calf raises 160 x 12 190 x 7 x 7
Abs
Cardio
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Like it brother! I’ll be going legs today.. keep pushing!
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Originally Posted by
Devil1
Like it brother! I’ll be going legs today.. keep pushing!
I’m splitting up front and posterior chains to save my knees. It’s a Brit of an adjustment
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Originally Posted by
Sourpower
I’m splitting up front and posterior chains to save my knees. It’s a Brit of an adjustment
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I feel you, I love hack squats, fkn love em.. but after 3-4 weeks I have to lay off for a while.
keep killing it!
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Incline warm up 225 x 12 245 x 8 immediately 135 x failure slow and stretched
Machine chest press 130 x 12 170 x 10 + 2.5 200 x 11 + 1
Cable fly superset with dips 33 x 12 dips x 6, 10 and 6, 8 and 5
Cable laterals 22 x 10 22 x 10 22 x 8
Tricep press down - 82 x 10.5 93 x 6 5 breaths + 3
Cardio
Currently running 700 test week and 50 prov, 3.3iu gh daily
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Guess the board was down. Last couple workouts
Old man joint warmup
Wide grip lat pulls 121 x 16.5 187 x 7 10 breaths 3 10 breaths 1.5
Db rows 90 x 12 95 x 8 + 3 + 2
Wide grip cable rows pronated 99 x 15 143 x 10 + 5+ 5
Cable underhand single row 55 x 12 77 x 8 + 3 +2
Cable bent shrugs neutral 55 x 15 71 x 15 93 x 10
Rope face pulls just contraction work
Cable concentration curls 22 x 12 33 x 8 + 4 + 2 xx
Metzner curl downs and 209 x 6 + 2 drop 165 x 6 143 x
Abs
Calves
Cardio
5/5
Old man knee warmup
Squats 235 x 8 135 widow-maker x 20
Leg press 450 x 8 + 4 + 3
Leg curl 100 x 12 120 x 8
Hacks 90 x failure
Cardio
I’m switching to a modified HIT style. 1 set beyond failure per exercise. 3-4 exercises per major group. 1-2 for minors. The way I do it is pick a weight I can do for 8, take 5 breaths and do another 4, breaths and and then a couple more - so 15 total. I’ll do the same thing for a different exercise but heavier and and maybe 10 total, and then another set of about 6 total.
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