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Thread: 5/3//1 Finally!!!!

  1. #226
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    2/9 "light upper"

    1a)Bench (175) 5x5
    1b)DB row (60) 5x10

    2)Machine incline drop set (65/55) 2x 12-15/8-10

    3a)Pulldown (135-150) 3x10
    3b)DB snatch (22.5) 3x15

    4a)BB skull crusher
    45x20
    55x20

    Machine tricep 2x15

    4b)DB hammer curl
    20x15
    25x15

    Machine bicesp 2x15

  2. #227
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    2/11 "light lower"

    1)Squat (255) 10x3
    2)SLDL up to 235x5, 135x15-8-10 [[Next time (135) 3-4x15-30]]

    3a)hand walkouts 3x5
    3b)Offset farmers (40/80) 3 sets

    4a)lying 1-leg curl (50) 3x8
    4b)db swing (50) 2x20

  3. #228
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    2/13 "ME uppper" Tried some Shockwave stuff for my accessory work

    1)Bench + red short bands
    135x5
    165x5
    185x4

    2)Inc. DB bench (SW)
    45,55,65,76 x 4-4-4-5

    3)Rolling tricep ext.
    40x10
    45x10

    4)Machine tricep ext. (2 plates?) 1x12

    5)DB rows (SW)
    45,60,75,95 x 4-4-4-10

    6)Lat pulldowns
    150x10
    165x8

    7)Machine curl (4plates?) 1x10

  4. #229
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    22/22 "Back/shoulders"

    1)machine row (PSR) 2 sets
    top cluster 190x5

    2)Pulldown 2x10 (150)
    3)Rackpull (PSR)
    top cluster 305x3

    4)DB sh. press/push press (PSR) 2 sets
    top set 65x3
    5)Inc machine press 60x10, 50x15
    6a)DB upright row 2 sets (15)x20
    6b)Sh. raise 2 sets (10)x20

  5. #230
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    2/23 "Legs"

    1)seated leg curl (PSR) 2 sets
    top cluster (160)x5
    2)DB swing 2x10 (70)
    3)RDL (PSR) 2 sets
    top cluster 235x3

    4)Squat (PSR) 2 sets
    top cluster 235x3
    5)Leg press 2x10 (190?)
    6)Leg ext. 2x10 (130?)

  6. #231
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    2/24 "chest/arms"

    1a)1-arm tricep pressdowns 2x10 (WU)
    1b)cross-body curls 2x10 (wu)

    2)Dips (PSR) 2 sets
    top cluster (BW) x 3

    3)Machine 1-arm curl (PSR) 2 sets
    top cluster (50) x 5

    4)CG bench
    175x10
    165x10

    5)Negative flies 3x5, top set 60x5

    6a)Rev grip pulldowns 3x10
    6b)Tricep ext. 3x10

  7. #232
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    2/26 "Upper heavy"

    1)2-board press (3rm)
    205x3
    225x3
    235x3

    2)Pullups (BW) 3x5

    3)DB row [no straps]
    75x10
    85x17

    4)Machine sh. press
    100s x 6
    120s x 5

    5a)DB upright row (20-25) 3x10
    5b)Pushup w/black band 3x10

    6)Tricep ext. (PSR)
    20x5-35x5-45x5

    7)DB curl (PSR)
    20x5-27.5x5-35x5

    8)EZ curl
    35x15
    45x12
    55x10

  8. #233
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    2/27 "lower body day"

    1)Wide box Squat (3rm)
    275x3
    295x3
    305x3

    2)Deadlift (PSR)
    set 1 - 185x3, 235x3, 285x3, 335x3
    set 2 - 185x5, 235x5, 285x5

    3)1-leg RDL negatives (135) 2x3
    4)1-leg RDL (45/45) 2x5

    5a)Walking lunges (45/45) 3x5
    5b)Leg press (3-4 plates/side) 3x10-13

  9. #234
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    3/1 "back/shoulders"

    1)Machine Row (PSR)
    80x5-,145x5-,190x5

    Drop set 205x5-,170x5-,120x5

    2)Pulldowns (150) 10,10,7

    3)DB shrugs w/pause
    60sx5
    85sx5
    100sx5

    -----

    4)DB press/push press (PSR)
    35x5-,50x5-,65x5-

    Drop set 75x5-, 50x5-, 35x5.

    5)Machine sh. press (80s) 10,7

    6)DB high pull/sh. raise 1 set 15-20 on each.

  10. #235
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    3/2 "Legs"

    1)Seated leg curl (PSR)
    5-5-5 (top cluster) 150x5

    Drop set 5-5-5 (top cluster) 160x5

    2a)"halting deadlifts" (255) 3x10 [sumo]
    2b)Bosu glute bridges 3x15

    3)wide GM squats (PSR)
    5-5-5 (top cluster) 235x5

    Drop set 5-5-5 (top cluster) 235x5

    4a)Stepups 3x8
    4b)Leg press 3x20-30

    5)Back ext. 4x10-15, then iso holds ~30 secs.

  11. #236
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    3/3 "chest/arms"

    1) CG incline (psr) clusters 5-5-3
    top cluster (175x3)

    drop set, top cluster (175x5)

    2)Inc machine press
    80s x 10
    60s x 15

    3)DB inc. press negative flies
    60sx5
    70sx3

    4a)BW tricep ext. 2-3 x 8-10
    4b)Hammer curl up to 35sx8

    5a)Rolling tricep ext. (45s) 3x15
    5b)EZ curls up to (~50) 3x15

  12. #237
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    3/5 upper

    1)2-board press
    205x1
    225x1
    235x1
    245x1
    255x1
    265x1 [spotter touched the bar]

    2)EDT circuit [15:00] didn't keep track of reps, but did sets of 5 the whole time

    Machine sh. press (90s)
    DB row (75)

    3)EDT circuit [15:00] same ^^^

    EZ curl (55)
    Rolling Tricep ext. (55s)

    4)Pulldowns (120) 4x10 [30sec rest]
    5)Tricep pushdowns (50) 4x10 [30 sec rest]

  13. #238
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    3/6 "lower"

    1)Deadlift PSR 2 sets
    205x3- 275x3- 345x3
    205x5- 275x5- 345x5

    2)EDT style circuit (15:00)
    Squat (205) x 8
    Bosu Glute Bridge x 5

    3)EDT style circuit (10:00)
    Leg press (4 plates/side) x 8
    1-leg RDL x5/leg

    4)Back extension isometrics x ~30 seconds. Up to 45lbs.

  14. #239
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    3/8 "back/shoulders"

    1)Pulldowns (165) 3x8
    2)Machine Row (PSR) 3 sets
    heaviest set- 205x5-, 170x5-, 145x5

    3)DB shrugs w/pause (100s) 3x5
    ----------

    4)Shoulder press drop sets (3 sets)
    DB push press (65)x5
    High incline 65x5
    "" "" 50x5

    5a)Facepulls 3x15
    5b)Shoulder raises 3x15

    6)Machine sh. press 2x15

  15. #240
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    3/9 "legs"

    1)Speed squat (205-235) 6x3

    2)Leg press 3 sets psr
    heaviest cluster (? 130x5)

    3)Leg extensions 3 sets PSR
    heaviest cluster (? 130x5)

    4)Lying leg curl 3 sets PSR
    top cluster (140x5)

    5)Seated leg curl 2 sets PSR
    top cluster (140x5)

    6)Deadlifts drop sets 2 sets.
    285x5
    235x5
    135x5-8 RDL

  16. #241
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    3/10 "chest/arms"

    1)CG bench
    185 2x5
    175 x 10
    165 x 8

    2)Hammer curls
    up to 40s x 5
    35s x 10

    3)Rolling tricep ext.
    up to 70s x 5

    tricep pressdown
    100x10+

    4)BB curl (45) 3x12

    5)Inc. DB bench wide
    up to 65 x 10

    6)Inc bench machine (50) 2x12

    7)Peck dek (90) 2x12

  17. #242
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    3/12 "upper"

    1)Bench ladders (205) 3x1,2,3,4
    2)Pullup ladders (+15) 3x1,2,3,4

    3)DB bench
    50x5
    70x5
    80x5
    90x5
    75x12

    4a)DB shrugs w/ pause
    75x5
    65x5,5,5,5

    4b)DB row
    75x2x8

    5)Hammer curls
    up to 35s x 2 x 6
    30s x 10

    6)Tricep pressdowns
    100-120 x 2 x 10

  18. #243
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    3/13 "Lower"

    1)Deadlift
    singles up to 385x1 (2 sets)

    2)Squat ladders (275) 3 x 1,2,3,4 [~11 minutes]

    3)Lying leg curls (125) 2x8

    4a)Bosu glute bridge 2x5
    4b)DB RDL (65s) 2x8

  19. #244
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    3/15 "Back/shoulders" [week 1]

    1)DB rows (dead stop)
    40x10
    75x10

    2)High inc. DB press (arnorld press?)
    40x10
    65x10

    3)Pulldowns
    90x20
    105x15

    4a)Shoulder raises (10 side/ 10 front)
    15x10/10
    20x10/10

    4b)Band pull-apart (thin orange) 2x20 [go red next time]

    5a)DB shrugs w/1-sec pause
    35x20
    60x20

    5b)Machine row
    70x20
    90x20

  20. #245
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    3/16 "Arms/Chest"

    1)Speed bench (155) 6x3
    2a)Rolling tricep ext. (65s) 2x10
    2b)Hammer curls
    35x10
    37.5x10

    3a)Tricep pressdowns
    70x15
    100x15

    3b)Bench dips (BW) 2x10

    3c)Scott curls (20s) 2x15

    4)Low inc. DB bench (wide)
    45s x 18
    45s x 12 [squeeze press]

    5)Pek dek (90) 2x10-15

    5)Cable inc. fly (50s?) 2x15

  21. #246
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    3/17 "legs"

    1)DB swing (55) 6x5

    2)Stepups 1-dumbell
    20x10
    35x15

    3a)Back ext. (90lbs) 2x8
    3b)1-leg RDL reaching 2x10

    4a)1-leg RDL
    35x8
    50x8

    4b)Leg press (slow eccentrics) 3 plates/side 2x15-20

  22. #247
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    3/19 "Upper"

    1)Bench ladders (205) 2x1,2,3,4,5 [under 10 min]
    2)Pullup ladders (+15) SAME

    3)Rolling tricep ext.
    70x5
    75x5
    70x5

    4)DB rows
    "Kroc" 120x10
    Dead Stop [no strap] 85x10

    5a)Bench Dips (BW) 2x10
    5b)BW tricep ext/pushup to chin 2x10

    6)EZ curl
    up to 55x5
    Preacher up to 55x5

  23. #248
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    3/20 "lower"

    1)Squat Ladders (275) 2x1,2,3,4,5 [~10 minutes]

    2a)Deadlift with long pause at top
    305x3
    255x3
    255x3

    2b)1-leg reaching RDL
    BWx10
    10lbs x 10
    15lbs x 10

    3)Farmer's (70s) 3x2 trips

  24. #249
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    3/22 "back/shoulders"

    1a)Sh. press machine
    60x10
    75x10
    75x10

    1b)Dead stop db row
    60x10
    75x10
    75x10

    2)DB arnold press
    50x10
    60x7
    60x7

    3)Pulldown
    90x15
    120x15
    120x20

    4a)DB sh. raise [slow lowering]
    3x10-15 (17.5-25)

    4b)Band pull apart (orange - red) 3x15

    4c)DB shrug (60?) 3x10

  25. #250
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    3/23 "lower"

    1)Rack pull w/pause 3x3
    325
    325
    345

    2)Speed box squat 6x3 (225-245)

    3a)Stepups (offset weight) 35/15 3x6
    3b)leg press 2 plates 3x20

    4a)1-leg deadlift (BW-35) 3x8-20
    4b) Glute bridge 3x10-20

    5)Leg ext (A lot of reps)

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