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Low incline db 85 x 12 90 x 12
Dips 12, 12, 12
Single arm fly 70 x 15, 90 x 12 110 x 12
Flys negatives 140 x 6 (burnout after last set of singles)
Cable lat raise behind back 20 x 10 20 x 10 20 x 8
Tricep push downs 65 x 12, 75 x 12 95 x 8
Abs hanging leg raises 3 sets
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Cg row 99 x 13 121 x 10
Smith rows 90 x 12 110 x 8 x 10
Machine chest supported rows 120 x 12 140 x 12
Db incline shrugs 30 x 12 35 x 12
Reverse fly 110 x 6, 6, 5
Preacher curls 50 x 15 70 x 9 80 x 6
Hammer curls 35 x 8 35 x 6
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Leg curl 80 x 15 100 x 12 100 x 12
RDL 90 plates (weird smith type machine don’t know bar weight) 110 x 12 x 8
Adductor 140 x 12 x 12 150 x
Leg ext drop set x 3
Abs
Cardio
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Incline DB warmup, 90 x 15 95 x 12 100 x 9
Incline DB flys 3 counts 2 sets 35 x failure (too busy counting to 6 to keep track of reps. I’m kind of stupid)
Dips 12, 10, 9
Narrow grip incline 135 x 10 185 x 6
Seated bent laterals 30 x 12 35 x 8 35 x 8
Tricep pushdown 99 x 12, 110 x 8 110 x 6
Overhead tricep ext single arm - stretch and burn
Abs
Cardio
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Wide grip lat pulldowns 143 x 15 165 x 10 187 x 5 + 2 shit ones
Close grip lat pulldowns fixed elbows 99 x 12 slow 110 x 11 121 x 10 more momentum drop set 110 x 10 99 x 8 88 x 6
Single arm Hammer strength seated row 45 x 10 70 x 8 80 x 7
Incline straight bar shrugs 50 x 15 60 x 15 x 12
Seated med grip trap pulls 88 x 12 99 x 10, 10 + 3 shit ones
Single arm preachers 25 x 15 35 x 7 x 6
Hammer curls 25 x 12 30 x 8 35 x 8
Abs
Cardio
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Weird high leg press machine 155 x 25 200 x 15 215 x 10 x6
Smith squat 90 x 15 140 x 10 180 x 7, 90 legs out infront partials widowmaker 20 (bottom half partials)
Smith RDL 50 x 15 90 x 15 110 x 10
Leg curls 85 x 15 115 x 8 x 8
Leg press 180 x 15 270 x 10 360 x 8 drop set back to 180
Worked out with the wife at planet fitness. That was an experience. Did the best I could lol.
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Incline hammer strength press - 90 x 18 140 x 11 135 x 5 + 2 shit ones
Gironda dips - 8 x 8 x 8
Cable flys 12 x 15 33 x 8 33 x 8 drop set 38 x 6 33 x 5, 27 x
Cable lat raise 16 x 10 16 x 10 22 x 6
Tricep pushdown 55 x 20 77 x 15 110 x 7
Single arm cross body extension 16 x 12, 22 x 8
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Lat pulls 120 x 15 160 x 8 180 x 6
Wide grip seated rows 85 x 12 100 x 12 120 x 8
Incline sb row 35 x 15 40 x 15 50 x 12
Incline db shrugs 50 x 10 50 x 9 50 x 9
Reverse flys 85 x 12 100 x 10 120 x 6.5
Bicep curl machine thing - 50 x 15 90 x 12 100 x 7
Cable Hammer curl 20 x 10 25 x 6 30 x 5
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Incline hs 110 each side x 15 140 x 15 155 x 8 + 1 shit negative 165 x 4 + 1 drop set 2 plates, 1 plate + 35, 1 plate
Gironda dips 8 8 8
Low smith Incline narrow grip warmups 4 plates x 6, 6 + 1 shit
Flys 100 x 15 130 x 15 burnouts
Lateral raises 30 x 12 35 x 11 40 x 8.5
Cable pushdown 88 x 10 110 x 6 110 x 5
Cross body cables 17 x 15 26 x 6
Cardio
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Hs lat pull 180 x 10 240 x 8 x 6
Fixed grip lat pulls 99 x 12 121 x 9 143 x 6 + 2 shit ones
Cg fixed lat pulldown 99 x 15 121 x 8 drop set 121 110 99
Reverse fly 90 x 10 x 8 x 8
Incline shrugs 55 x 10 x 10 x 10
Single preacher 25 x 12 30 x 10
Hammers cables 20x 12 25 x 8 30 x 6
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