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6-30-2020

Shoulders

Giant Set/Superset
DB Raises: Rear x10, Side x10, Front x10 3 times then straight into seated BB OHP fro 3 sets 10,10,10 then 8,6,5 up to 80% max

Front Cable Raises: 3x10
Side Cable Raises: 3x10
Seated Lateral DB Raises: 3x8 Kinda on the heavy side for me
Hammer Strength Neutral Grip Burnout: 2x20
Rear Delt Flies: 3x12

Core

Planks: 1 minute each way
Crunch Machine: 2x30

Right around 300 reps is a lot of volume but it felt good and controlled. 3-1-3 tempo on the BB presses. Things are going well. Thanks for the support bros.

2636 calories
255g protein
220g carbs
84g fat
 

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7-1-2020

Legs

Extensions: 4x12
Curls: 4x12
Leg Presses SS with Calf Extensions: 4x10 and 4x30
Adduction: 12,12,10,8 went heavy on the presses so I felt some strain on the adductor again
Abduction: 4x12
Hip Flexor: 3x12

Core

Planks: 1 minute each way
The crunch machine where you hook your feet also: 2x20
 
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7-4-2020

Chest and Triceps

Incline BB Press: 12,10,8,6,3
Flat DB Press: 15,15,13
Incline DB Flies: 3x18
Cable Xovers SS with Triceps Pushdowns: 3x15 and 3x12
Dips: 4x15


7-5-2020

Back and Biceps

Seated Rows: 12,10,10,8
Power Grip Lat Pulldowns SS with Straight Arm Pulldowns: 4x10 each
Lawnmower Pulls: 3x10
Iso Curls: 3x20
Preacher Curls: 3x15
 

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7-6-2020

Cardio: 45 minutes on the elliptical

I was so happy yesterday to be back to the office and regular routine. 5 days off work is not good for me.
 

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7-8-2020

Rested yesterday

Back with a vengeance today

Shoulders

Seated BB Press Giant Set with rear, side, front DB Raises: 15,12,8 on the seated presses with 10 each rear, front,side DB raises. Because of the reason I rested yesterday I didn't want to press super heavy anyway. The set of 8 was 80% 1RM.

Front Cable Raises: 3x10
Side Cable Raises SS with Upright Cable Rows: 3x10 each
Rear Delt Flies: 3x12
Shrugs: 3x15

Just about 300 reps. This format will not net much strength gains but fun for a pump now and again. I prefer my strength routine.

Core

Planks: 1 minute each way
Crunch Machine: 3x30


Plus! We ate like a big guy today. Just a fun day.

3819 calories
301g protein
334g carb
147g fat
 

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7-9-2020

Legs

Extensions: 4x12
Curls: 4x12
Standing Calf Raises: 3x20
Adduction: 4x12
Abduction: 4x12
Single Leg Hip Extension: 3x15


Core

Crunch Machine: 3x30
Oblique Machine: 3x20

3242 calories
314g protein
225g carbs
120g fat

As we walked out I looked at my wife and said "what a puss workout". My situation is improving though. Next leg day, I am doing my best brock82 impression on the presses.
 
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As we walked out I looked at my wife and said "what a puss workout". My situation is improving though. Next leg day, I am doing my best brock82 impression on the presses.

Does she workout with you often? I like when I can get mine to go, but she never stays as long as I do, so we usually take separate cars.
 

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Does she workout with you often? I like when I can get mine to go, but she never stays as long as I do, so we usually take separate cars.

She goes with me almost every time I go. She doesn't like to go on Sunday morning because she watches mass.
 

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7-10-2020

Chest and Triceps

Incline BB Press: 12,10,8,6,4
Flat DB Press: 15,15,12
DB Flies: 3x15
Cable Xovers SS with Triceps V bar pushdowns: 3x12 and 3x12
Dips: 4x15
Supinate Single Arm Pushdowns: 3x12
Pronate Single Atm Pushdowns: 3x12

Core

Planks: 1 minute each direction
Crunch with the feet hooks: 2x20
 

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7-12-2020

Back and Biceps

Seated Row: 15,12,12,10
Lat Pulldowns: 15,12,12,10
Lawnmower Pulls: 3x10
Machine Iso Curls: 3x20
DB Hammer Curls: 3x10
Back Extensions: 3x12

No Core work

Got sick Sunday night so I didn't do anything yesterday.
 

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7-14-2020

Shoulders

Seated BB Press: 15,12,10,8,3 Made too big a jump in weight between the 8 and what was to be 6.
Giant Sets of DB Raises: Rear, Side, Front 10 each x3
Front Cable Raises: 3x10
Rear Delt Flies: 3x10
Hammer Strength Burnout: 20,15
Shrugs: 2x15

Core

Crunch Machine: 3x30
Leg Lifts: 3x15

2636 calories
255g protein
220g carbs
84g fat

It is officially swamp ass season in GA now. Hydration is a constant battle. At over a gallon a day of water I still have to really watch my urine. It was 108 in the shop today at 1000% humidity.
 

Jin

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I hate the hotness of the summer. 3 shirt changes and two showers a day.
 

DEADlifter

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I hate the hotness of the summer. 3 shirt changes and two showers a day.

Exactly! I don't know where my ancestors are from but it is not hot there. From VA to FL to TN to GA every summer makes me miserable.
 

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