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  • Legs and Arms

    Bike 10 mins
    SS: Machine Leg press w/ machine calf raises 1x20/20, 1x20/15, 5x15/12
    SS: Leg press w/ seated calf raises 6x15/8, 2x20/15
    SS: Rope extensions w/ Rope hammer curls 2x15/15, 3x10/10
    SS: Bar pushdowns w/ Seated DB curls 1x20/15, 3x10/9
    SS: Rope overhead extensions w/ DB hammer concentration curls 3x12/12

    No training planned for the next few days.

    Last week’s averages:
    Calories 3450
    Pro 220
    Carbs 337
    Fat 108


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    • Got some back work in after work yesterday.

      Pullups wide 3x10
      SS:Pullups neutral w/ Seated rear delt flyes 3x8/15
      Barbell row 2x12, 4x8
      DB low row 4x8
      DB shrugs 4x12-15
      DB high row 4x10

      Standing calf raises after every set

      Chest session after work today.



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      • Chest and shoulders tonight after work.

        SS: Slight Incline DB Flyes w/ DB press 5x10/10
        Wide grip bench press 1x15, 1x12, 4x8
        Incline DB press 4x10
        Seated DB shoulder press 3x12
        SS: Seated side laterals w/ heavy partials 3x12/8
        Seated front raises 3x8

        Legs and Arms tomorrow.


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        • Back session after work.
          SS: Seated Rear delt flyes w/ Pullups wide 3x15/10
          SS: Seated rear delt flyes w/ Pullups neutral 3x10/6
          Barbell row 2x12, 10x5
          DB low row 3x12
          DB shrugs 5x10
          DB high row 3x10

          Legs and something else tomorrow.

          Tonight's Dessert:
          Half piece of Caramel Cake and half piece of Pumpkin Cake with Blue Moon Apricot Wheat Ale.





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          • Got to the gym early today and hit some Legs, Chest, and Shoulders.

            Bike 10 mins
            SS: Machine calf raises w/ Seated calf raises 1x15/12, 1x10/8, 5x7/6
            Hack squats 2x15, 5x8, 1x12, 1x15
            Pec Dec 4x10
            HS iso wide chest 1x12, 4x8
            Slight incline DB press 1x12, 1x10, 4x8
            HS iso incline press rp 1x15/10/6, 1x15/9/5, 1x15/10/5
            SS: Machine Shoulder press w/ machine side laterals 1x15/15, 6x10/10

            No training tomorrow.


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            • Nov. 30th
              Arm session after work tonight.
              SS: Standing DB Curls w/ Close grip press 1x20/20, 1x15/12, 1x12/10, 1x9/9, 1x7/7, 1x6/6, 1x5/6
              SS: Seated hammer curls w/ DB skullcrushers 3x10/10
              SS: DB Preacher Curls w/ DB overhead extensions 3x9/8

              Standing calf raises after every set

              Back session tomorrow after work.



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              • Yesterday:
                Back session after work.
                Pullups wide 3x8, rp 1x10/5/3
                Seated rear delt flyes 1x25, 1x20, 1x17, ds 1x15/10/12
                SS: Barbell row w/ DB shrugs 4x10/10
                DB low row 4x10
                DB high row 1x15, 1x12, rp 1x9/6/4

                Legs and maybe shoulders tomorrow.


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                • Today, December 2nd
                  Legs and Shoulders
                  Bike 10 mins
                  SS: Machine calf raises w/ seated calf raises 1x17/15, 1x17/10, 1x10/7, 1x10/7, 1x7/10
                  SS: Seated leg curls w/ leg extensions 1x15/15, 1x10/10, 1x8/8, 1x7/7, 1x6/6
                  Leg press 2x20, rp 1x15/8, 1x12/7, 1x12/7, 1x21/11
                  Machine shoulder press neutral 2x15, 1x12, 3x10
                  SS:Seated side laterals w/ heavy partials 1x15/10, 1x12/8, 3x10/8
                  Seated front raises 3x9

                  Week's Averages: Calories 3389, Pro 233, Carbs 309, Fat 115

                  No training Tomorrow.



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                  • Chest Day Preworkout meal.



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                    • Chest and Arms
                      SS: Pec Dec w/ Reverse Pec Dec 1x15/15, 1x12/10, 1x10/10, 1x8/12, 1x8/15
                      Smith wide grip bench press 1x15, 1x12, 3x8, rp 1x12/6
                      Slight incline DB press 1x12, 4x8
                      Machine chest press neutral 1x15, 3x10, ds 1x8/8
                      SS: Handle pushdowns w/ rope hammer curls 1x20/15, 1x15/12, 1x12/10, 1x8/8, 1x10/10
                      SS: Seated DB curls w/ French press 1x12/12, 1x9/12, 3x7/10
                      DB hammer concentration curls 3x12
                      Rope pushdowns 1x25, 1x15, 1x12

                      Back and Light Legs tomorrow.



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                      • Got some Back and legs done yesterday.
                        Bike 10 mins
                        SS: Machine calf raises w/ seated calf raises 1x17/15, 5x10/8
                        Hack squats 1x15, 4x10
                        Lying single leg curls 1x12, 1x10, 1x8
                        Reverse Pec Dec 3x15
                        Pulldowns wide 1x17, 1x12, 3x10, ds 1x8/9/10
                        Cable low row neutral 4x12
                        SS: HS iso high row w/ HS standing shrugs 1x12/15, 3x8/10
                        HS iso row wide 3x12

                        No training next couple days.


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                        • Legs and Chest

                          Bike 10 mins
                          SS: Machine calf raises w/ seated calf raises 1x17/12, 1x12/10, 1x12/8, 1x9/6, 1x8/5, 1x8/5, 1x11/8
                          SS: Leg extensions w/ seated leg curls 1x15/15, 4x10/8
                          Single leg press 5x10
                          Standing cable crossover 1x15, 1x12, 3x10
                          HS iso wide chest 1x15, 1x10, rp 1x7/5, 1x9/5, 1x10/7
                          HS iso incline press 1x15, rp 1x8/5, 1x9/5, 1x12/10/8
                          Pec dec 1x10, 1x8, 1x10, 1x15

                          Just tore down some Meat Pan Pizza from Dominos. Probably nap time now.
                          Taking the wife out for some Dinner tonight.
                          Tomorrow is Back and Arms.


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                            • Originally posted by Pushtoday View Post



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                              Fuck yeah [emoji41][emoji241][emoji241][emoji106]

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                              • Last week’s average.
                                Cals 3547, Pro 221, Carbs 343 Fat 121


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