shaddow's REHAB Log

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    Quote Originally Posted by shaddow View Post
    Post #1: Anabolic Edge (sponsored), Activate Xtreme, Divanex & IGF-2.
    Wow, sweet stack.

    I think my "Rehab Stack" was the most compound stack I've used to date, which is kind of ironic. It worked great though.

    Glad you're coming along, you're sounding better and better.
    NSCA - CSCS

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    Quote Originally Posted by VolcomX311 View Post
    Wow, sweet stack.

    I think my "Rehab Stack" was the most compound stack I've used to date, which is kind of ironic. It worked great though.

    Glad you're coming along, you're sounding better and better.
    Yeah, I'm really looking forward to it!

    Thanks, bro! I'm definitely feeling better! Not quite there yet, but much, much better!
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    Nice Bro, glad to hear ya making progress w/that hami!!

    Cant wait for ya to start that sweet stack!!!...Very Interested!!

    You tha man Shaddow!!!!
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    Quote Originally Posted by LiveWire224 View Post
    Nice Bro, glad to hear ya making progress w/that hami!!

    Cant wait for ya to start that sweet stack!!!...Very Interested!!

    You tha man Shaddow!!!!
    Thanks, brotha!
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    Ok, so I got to the gym around 9:30 last night, still unsure of what I was going to do routine-wise. Stretched out a bit and finally decided I'd split my routine up over 3 days (M, W, F). I figured chest Monday, shoulders Wednesday, and back Friday, throwing in some minor bi/tri work in each workout, and ending each workout with some hamstring rehab.

    I was debating whether I'd go for high volume or heavy weights, and in the end decided I just plain like lifting heavy.

    Dumbbells!

    Incline bench press
    30 x 20
    70 x 12
    80 x 10
    80 x 8 (I would've gone up, but 80# felt HEAVY.)

    Flat bench press
    70 x 12
    80 x 10
    90 x 6

    My bench press is off about 10# from where I was at (I was incline pressing 90 x 6 & flat pressing 100 x 7 on my last working set before my injury), so I guess I'm not TOO bad off. I think my strength will come back in the next 2 weeks or so (I hope).

    Incline dumbbell flies
    45 x 12
    55 x 10
    65 x 8

    Pec deck
    190 x 12
    205 x 10
    220 x 7

    Next I decided to hit biceps. I like chest & biceps as opposed to chest & triceps, so that's where I was originally going, but after a couple sets I decided to throw in some triceps and do a little arm work every workout this week.

    Dumbbell curls
    20 x 20
    40 x 12
    45 x 7

    Ouch. My right elbow started hurting a little here, so I decided to that was heavy enough for now and cut my last set short.

    Reverse-grip barbell curls
    60 x 12
    70 x 10

    Pain. Again. Dammit. Lemme go do some cables instead. Hey, why don't I superset in some triceps while I'm at it!

    Cable curls supersetted with rope triceps extensions
    120 x 12 / 120 x 15
    140 x 10 / 140 x 12
    150 (stack) x 8 / 150 x 12

    After this I went and did some seated leg curls again for my hammy. I've been feeling a lot better the past few days, so I decided to step up the weight a little. (Oh, BTW, I realized that the weight increments on the machine are 20# and not 10#, meaning the small weights are 5#, not 2.5#. So last week I got up to 25# [10, 15, 20, 25], not 10, 12.5, 15, 17.5.)

    Seated leg curls
    30 x 11 (Too heavy!)
    25 x 12
    20 x 20
    20 x 20
    20 x 20

    And, once again, I got kicked out of the gym cuz it was closing time. D'oh! I would've liked to have hit up the treadmill and done a little walking/backwards walking, but I ran out of time. I'm gonna plan to get to the gym a little earlier on Wednesday so I can get more work done.

    All in all, I felt a bit stronger today. I am still a little weak in comparison, and the weights feel a lot heavier that they used to, but I am definitely making progress. I don't feel quite as limited with what I can do as I did last week. One thing that will be interesting is overhead presses on Wednesday. I really wanna try this, but I feel like it will be a struggle with my hamstring since this movement utilizes so many stabilizers. Either way, it should be a good exercise for me if I can do it, so I think I'll try to start out with a few sets of these.

    Ummm... I think that's all for now. But I feel like I'm missing something? LOL. I'll be back if I think of anything.
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    I like your plan here. One thing tho - Ive noticed when I put at least 4 days in between shoulders and chest, Im stronger than when I do less. What about doing Chest Monday, Back Wednesday, Shoulders Friday? Just a suggestion. Obviously you know what youre doing. If this is the way youve been doing it, then by all means keep doing what you are doing.
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    Quote Originally Posted by metroba View Post
    I like your plan here. One thing tho - Ive noticed when I put at least 4 days in between shoulders and chest, Im stronger than when I do less. What about doing Chest Monday, Back Wednesday, Shoulders Friday? Just a suggestion. Obviously you know what youre doing. If this is the way youve been doing it, then by all means keep doing what you are doing.
    Actually, historically, when I've been on more of a split like this, it's been chest/bis, legs/abs, off, back/tris, shoulders/abs. So we probably think alike. Problem is I was planning on starting up a different routine on Monday, and that routine starts out with legs/shoulders/arms, which would be pretty tough after doing shoulders/arms on Friday...

    However, now that I'm thinking about it, maybe I should stick with a split like the one I'm on now or one like I used to do... Dammit, now I'm confused. Thanks a lot, metroba!

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    haha you know your body best bro. Im sure youll figure it out
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    I'm in.
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    Nice workout brotha!!!

    Damn bro you gotta get to the gym earlier so they stop kicking ya out...lol

    Anyway, progess is looking great, keep it up....looking forward to the stack ya got coming up...

    Nice work Bro!
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    Quote Originally Posted by TimberLakers View Post
    I'm in.
    Glad to have ya, bro! I almost feel bad though, cuz if you read yesterday's posts you'd see that I'm gonna begin my sponsored log on Sunday, so this log's only got a few days left... But thanks for dropping in regardless. And keep an eye out for my new log in the supp log section this weekend!
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    Quote Originally Posted by LiveWire224 View Post
    Nice workout brotha!!!

    Damn bro you gotta get to the gym earlier so they stop kicking ya out...lol

    Anyway, progess is looking great, keep it up....looking forward to the stack ya got coming up...

    Nice work Bro!
    Thanks bro! Countin' down the days...
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    Quote Originally Posted by shaddow View Post
    Glad to have ya, bro! I almost feel bad though, cuz if you read yesterday's posts you'd see that I'm gonna begin my sponsored log on Sunday, so this log's only got a few days left... But thanks for dropping in regardless. And keep an eye out for my new log in the supp log section this weekend!
    No worries. Just ping the link in here... and off I go.

    I'm not sure you'll enjoy what I bring to logs... anyway, I warned you.
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    Quote Originally Posted by TimberLakers View Post
    No worries. Just ping the link in here... and off I go.

    I'm not sure you'll enjoy what I bring to logs... anyway, I warned you.
    Will do! And no worries... Bring it!
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    better late than never.

    everything seems to be looking positive man, just keep up the hard work!
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    Quote Originally Posted by rolandajoint View Post
    better late than never.
    AGREE.

    Quote Originally Posted by shaddow View Post
    And keep an eye out for my new log in the supp log section this weekend!
    We'll definitely keep an eye on you Shaddow

    Keep climbing !!

    By the way, I agree with Metroba about separating the chest/shoulder workout, however, there is nothing wrong with continuing with your current program and after 4 weeks or so swapping over...so the body doesn't get used to any particular routine
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    I did a bit of thinking, and I decided that the routine I was planning to switch to next week probably wouldn't work out too well since I can't really do squats or deadlifts while I'm rehabbing my hammy. So I think I'm gonna probably do a different routine next week; probably either 3 or 4 days in the gym, still haven't made up my mind. I decided to switch it up and do back instead of shoulders for my workout yesterday, and I'll go ahead and hit up shoulders on Friday.

    Got home from work late... AGAIN... Popped an AP and some RPM, and waited about 30 minutes before eating some oatmeal. For some reason my lower back started tightening up on me again right as I sat down to eat. On back day. Great. I started losing my desire to workout... I decided to stretch it out a bit and try to see if I couldn't loosen it up, but I wasn't getting anywhere. There's only one thing I could do at this point. Hard, fast, loud music NOW.

    This workout was brought to you by Pendulum.

    YouTube - Pendulum - Showdown

    Ok, got to the gym and did a little more stretching cuz my back was still stiff as a board. This proved to be an exercise in futility. **** it. Time to lift anyways.

    Bodyweight pull-ups
    11
    9
    7

    Strength is still down bit, but I'm coming along. I should be able to do at least a dozen.

    One arm dumbbell rows
    80 x 12
    90 x 8 (Wow, these were rough on my hammy!)
    100 x 5

    Strength's still down a bit on these, but it was more my hamstring holding me back. I could really feel the tension on these, and it might've been a little risky going so heavy, but I made it out alive.

    Cable rows
    160 x 12
    160 x 12
    160 x 12

    These were also very tough on my hamstring, as well as on my lower back. Had to use strict form, and I got a little nervous to go up in weight on these, so I stayed at 160 for all 3 sets. Decided to move onto T-bar rows to try to get a little heavier, but my back was already pretty spent at this point.

    T-bar rows
    90 x 12
    115 x 9
    135 x 5

    Weaksauce! But I really was stiff and spent. Ok, maybe one last exercise...

    Cable straight arm pulldowns
    120 x 20
    140 x 15
    150 x 12

    Time to do arms! Since I began with my focus on bis last time, this time I decided to start out with triceps.

    Dumbbell triceps extensions
    60 x 20 - I started getting a NASTY headache after my first set and actually had to rest for a few minutes. It wasn't going away, but I was determined not to let it stop me, so I continued with my head throbbing.
    80 x 12
    90 x 10
    100 x 6

    Rope triceps extensions supersetted with cable curls
    120 x 15 / 120 x 15
    140 x 12 / 140 x 12
    150 (stack) x 12 / 150 x 12

    My headache was still bugging me but I fought through it and barely finished that last set. Ended up slamming the weights pretty hard upon finishing. Thank God nobody was around to hear it.

    Time to get that leg stronger!!

    Single leg presses
    30 x 30
    40 x 30
    50 x 25
    60 x 20
    60 x 15

    Seated leg curl
    25 x 20
    30 x 15
    25 x 20
    25 x 20

    Got done with these and decided to hit up the stair-climber-machine-thingy. Only did a few minutes cuz my head was still hurting and I was spent.

    All in all, I had a pretty good workout despite my back, leg, and head all giving me problems. I'm gonna take it easy tonight and try to get to bed a bit earlier cuz I ended up staying up until 2-something last night and woke up at 7, and I'm exhausted. My allergies have been killing me all day too, so it's been a pretty miserable day for me. I can't wait to leave work. 2.5 more hours. I wonder if anyone will notice if I take a nap at my desk... Tomorrow's shoulder day. I can't wait to tear it up!
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    Quote Originally Posted by rolandajoint View Post
    better late than never.

    everything seems to be looking positive man, just keep up the hard work!
    Nice to have you... For like 2 more days... haha. I'll post a link to my sponsored log that's kicking off this weekend once I get it started.
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    Quote Originally Posted by dragonfly View Post
    AGREE.



    We'll definitely keep an eye on you Shaddow

    Keep climbing !!

    By the way, I agree with Metroba about separating the chest/shoulder workout, however, there is nothing wrong with continuing with your current program and after 4 weeks or so swapping over...so the body doesn't get used to any particular routine
    Nice to have you too! Funny enough, I ended up swapping my back and shoulder workouts. Errr, I mean, I did it just for you!

    New log is kicking off this weekend so check back here for the link or keep an eye on the Supplement Logs section!
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    ohhh someone has a crush. jus messin shaddow ...but not really..shhh

    Killer workout man! Why did you decide to eat so soon after dosing RPM? Thats prob what killed your motivation at the beginning like you mentioned. But you did prevail and made that gym your b1tch!
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    Nice Pendulum!! Good choice.

    Great Workout Broski!!!!!!!

    Shaddow is back on his grind...way togo!!

    I hear ya on the God DAMN allergies!! WTF!

    Very motivational workout...im pumped now!

    Get some rest and tear dem shoulders up Soldier!!!!
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    Quote Originally Posted by metroba View Post
    ohhh someone has a crush. jus messin shaddow ...but not really..shhh
    I'm not a player, I just crush a lot.

    Killer workout man! Why did you decide to eat so soon after dosing RPM? Thats prob what killed your motivation at the beginning like you mentioned. But you did prevail and made that gym your b1tch!
    Cuz I was hungry? LOL. Nah, I always do that. Here's my routine:
    RPM ---> Wait 20 minutes ---> AP ---> Wait 20-30 minutes ---> Oatmeal & protein ---> BCAA's ---> Drive to the gym ---> Stretch out ---> Workout (while sipping BCAA's) ---> AP ---> Wait 20 minutes ---> Oatmeal & protein ---> BIG MEAL.

    I figure by the 40-50 minute mark, the RPM should be in my system, so the food shouldn't affect it too much. I have to eat before the gym though, cuz otherwise I get tired/hungry and my workout lags. It really wasn't the food or the RPM that made me lose motivation, it was my damn stiff back. With a stiff back and a tight hamstring, it's hard to even walk around. I'm not *****ing though. Just gotta push harder.
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    Quote Originally Posted by LiveWire224 View Post
    Nice Pendulum!! Good choice.

    Great Workout Broski!!!!!!!

    Shaddow is back on his grind...way togo!!

    I hear ya on the God DAMN allergies!! WTF!

    Very motivational workout...im pumped now!

    Get some rest and tear dem shoulders up Soldier!!!!
    Pendulum is my sh1t! They ALWAYS pump me up! Thanks brotha!
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    Quote Originally Posted by shaddow View Post
    words
    ah I see
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    Quote Originally Posted by metroba View Post
    Killer workout man! Why did you decide to eat so soon after dosing RPM?
    Looks like SOMEONE stole my thought !


    Thats prob what killed your motivation at the beginning like you mentioned. But you did prevail and made that gym your b1tch!


    YouTube - Metallica - Fight Fire With Fire (music video)
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    Quote Originally Posted by dragonfly View Post
    Looks like SOMEONE stole my thought !

    Thats prob what killed your motivation at the beginning like you mentioned. But you did prevail and made that gym your b1tch!

    Ok, lemme try to explain again... I *always* do that. Regardless of the stimulant I take pre-workout, I always eat oatmeal about 40-50 minutes after dosing, and immediately before heading to the gym. Why? Because I cannot workout without food in my stomach. Hunger pangs will destroy my workout, so I have to eat. I eat about 30 minutes before I leave work, and unfortunately my commute is over an hour long, so by the time I get home, unwind, and get ready for the gym, it's anywhere from 2-3+ hours from my last meal, and that means food time.

    So the lack of motivation was NOT related to the RPM or food. It was the combination of my back stiffening up (which happens occasionally as a result a broken back I suffered ~8 years ago), and my hamstring being screwed up. Usually I will stretch my hamstrings out to help alleviate my back stiffness, but I can only stretch my left (injured) one so far right now without it hurting. I'm sure that my hamstring stiffness is the direct cause of my back stiffness, but there's just not much I can do about it until my hammy gets better.

    C'est la vie.
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    1. My leg feels GREAT right now. I know I'm nowhere near 100%, but I'm gonna push it a little harder tonight (while still being cautious) and try to do a little more weight and volume, as well as some additional exercises.

    2. For my log beginning on Sunday, I spoke with Dave today, and I have a special "secret" surprise. I will be dropping Divanex and adding another compound instead. **** is about to get crazy up in here.

    3. Shoulders, arms, and legs today, and I am gonna ****ing KILL IT!!!!
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    That fact you that you dont edit your curse words so that we can see them, makes all the more hardcore
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    Quote Originally Posted by shaddow View Post
    1. My leg feels GREAT right now. I know I'm nowhere near 100%, but I'm gonna push it a little harder tonight (while still being cautious) and try to do a little more weight and volume, as well as some additional exercises.

    2. For my log beginning on Sunday, I spoke with Dave today, and I have a special "secret" surprise. I will be dropping Divanex and adding another compound instead. **** is about to get crazy up in here.

    3. Shoulders, arms, and legs today, and I am gonna ****ing KILL IT!!!!
    You've got me curious!
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    Everyone's been posting meals lately, so I figured 'what the heck.'

    Meal # 3 (1:30pm)
    Tuna with salsa and mustard on 15-grain, salad, oatmeal with 1 scoop ON, cup of fruit, H2O


    Meal # 6 - Post workout (10:30pm)
    Grilled chicken breast, plum tomatoes, spinach, cucumber, slice of avocado, can of kidney beans, oatmeal with 1 scoop ON, cup of fruit

    Actually, this pic is missing a banana that I devoured in about 10 seconds.
  31. Senior Member
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    Quote Originally Posted by metroba View Post
    That fact you that you dont edit your curse words so that we can see them, makes all the more hardcore
    I don't **** around.

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    Quote Originally Posted by Steveoph View Post
    You've got me curious!
    Everyone will either a) be jealous, b) think I'm , or c) both!
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    Love seeing the meals posted buddy!

    Looks delicious!
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    Workout tonight!

    Shoulders & hammy rehab - arms were DESTROYED after shoulders, and I did bis/tris twice this week, so I said, **** it. No bis/tris today.

    Today's workout was brought to you in part by Control-Z.

    YouTube - Ctrl Z - Space Dementia

    Pendulum, Control-Z, Screwface... These guys are the heavy metal of drum & breaks, and my energy level is through the ****ing roof when I listen to this ****. Hit play and listen along while you read this so you can feel what I'm talking about.

    I warmed up by doing this weird thing I do on the pull-up bar... I use the inner grip so that my arms are closer together and palms are facing each other, and pull myself up so that my shoulders are about as high up as my hands. Then I raise my legs up and form a V with my body. Then I bend my knees, letting my feet come down towards my ass, and lift my ass up and forward, so that basically my back is parallel to the floor. Then I hang for about 30 seconds, feeling the stretch throughout my entire upper body, back, arms, abs, obliques... Everywhere. Then I drop my ass back down, straighten my legs, hold for 15 seconds, and let them down slowly. Then I hang as if I'm at the start of a pull-up, and stretch out my lats. Don't know how the hell I came up with this, but it really gives your entire upper body a great stretch and burn. Good ****. People probably think I look ridiculous, but I don't give a flying ****.

    Shoulders! Round one! Fight!

    Barbell overhead presses
    95 x 12
    115 x 10
    135 x FAIL. ****! I forgot I'm still a little weak right now and underestimated how heavy this would be. I ****ed up! Lemme try that again.
    135 x 5 DROPSET TO:
    115 x 8 DROPSET TO:
    95 x 10
    Wooo! Those were rough!

    Dumbbell shoulder presses
    40 x 12
    50 x 10
    60 x 8
    65 x 6

    Dumbbell front raises
    25 x 12
    30 x 10
    35 x 8 DROPSET TO:
    Barbell front raises!
    50 x 12 DROP TO:
    40 x 9

    Dumbbell lateral raises
    20 x 12
    25 x 10
    30 x 8

    Seated rear lateral raises
    160 x 12
    175 x 10
    190 x 7

    Seated hammer shrugs
    180 x 12
    230 x 10
    250 x 8 DROPSET TO:
    230 x 10 DROPSET TO:
    180 x 10 DROPSET TO:
    90 x 15

    ****ing spent by this point. Forget bis & tris! That **** would be pointless! Time to hit up my hammy!

    Single leg seated leg press
    40 x 25
    50 x 20
    60 x 18
    70 x 15
    80 x 12

    Seated leg curls
    30 x 30
    40 x FAIL. I still have pain when I try to go heavy. Damn. Lemme drop it back to 30.
    30 x 25
    35 x 15
    30 x 20
    30 x 18

    Done. Time to go home and eat (see meal above).

    P.S. I am cussing a lot lately because I am ****ing excited as hell! Starting my stack SUNDAY!!!!!! I CAN'T WAIT!!!!
  35. Senior Member
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    Quote Originally Posted by TimberLakers View Post
    Love seeing the meals posted buddy!

    Looks delicious!
    Thanks! I <3 bulking! Cheers, brotha!
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    Killer workout!!! Very nice mah friend! And the song was badass too! I like to put some trance sh1t on my mp3 player every once in a while when Im feelin squirly. Im like in between sets lol

    And I love bad language ****er!
    Body Performance Solutions
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  37. Board Supporter
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    oh and your meals almost made me spooge
    Body Performance Solutions
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    Quote Originally Posted by metroba View Post
    Killer workout!!! Very nice mah friend! And the song was badass too! I like to put some trance sh1t on my mp3 player every once in a while when Im feelin squirly. Im like in between sets lol
    I can't stand trance personally; I'd fall asleep halfway through my workout. But to each his own.

    And I love bad language ****er!
    **** yeah!
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    I lost 5lbs just from looking at your meals, bro, damn
    NSCA - CSCS
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    If you're trying to kill hamstrings, nothign comes close to heavy Stiff Leg Deadlifts, with a very slow lowering of the bar for me. I'm sore for days after it, which isn't that great because I can't even do my HIIT sprints lol.
  

  
 

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