Bigwade's training log

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    Reverse hyper: 170x10

    Close stance: 55x5
    Medium stance: 55x5
    COmp stance: 55x5
    145x3
    235x1-belt
    325x1
    415x1
    505x1
    added wraps
    600x1
    650x1

    SSB-no wraps or belt
    235x6
    325x6
    415x6

    Snatch balance
    20Kx3
    40Kx3
    60Kx3-shoulder was tender so stopped with these

    Hammer strength single leg extension
    25x12x3

    Reverse hyper
    170x10
    240x10
    310x10

    KB SLDL
    88x12x3

    Kneeling leg curl
    25x12
    50x12

    Out of time, that was it

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    Straight-arm pull down
    50x15x3
    Face pull
    40x15x3
    Pull down
    50x15
    100x15x3

    Rear delt on pec dec
    20x15x3
    Upright row
    45x15
    50x15
    55x15
    Hammer shrug
    140xx20x3

    Hammer seated crunch
    90x20x5
    Seated crunch machine
    70x20
    90x20
    100x20x3

    Standing toe raise
    BWTx20x3
    Seated toe raise
    120x15x3
    Tibia/Dorsi
    50x15x2
    50x20

    Side band rotator
    15-3 sets

    Cardio-recumbent bike: 20 minutes


    Then did 20 minutes again that evening
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    I'm shot...not much sleep and right arm tender...man, I'm a puss

    Took it easy

    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15
    Side band rotator: 2x15

    Decline
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x8

    Plate loaded pull down
    100x15
    150x12
    170x12
    190x12
    Close grip seated row
    250x12x3

    Hammer shrug
    140x15
    230x12
    320x12x3

    Rear delt on pec dec
    40x12x3
    Dumbbell front raise
    15x15x3
    Side raise machine
    100x12

    Seated crunch machine
    100x20x3
    Hammer seated crunch
    90x20x3

    Press down on plate loaded pull down
    70x12x3

    Hammer curl
    25x12
    30x12

    Out of time
    •   
       

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    Front squat
    55x5
    145x3
    235x1
    325x1
    415x1

    Trap bar
    255x3
    345x3
    435x3
    525x1

    Speed from the floor
    275x1
    325x1x6
    325x1-stiff leg

    Reverse hyper
    100x10
    170x10x3

    Kneeling leg curl
    50x12x3

    KB stiff leg
    88x12x3

    That was it
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    That evening

    Cardio!

    Recumbent Bike: 20 minutes
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    Recumbent Bike: 20 minutes, then about 30 minute break.

    Straight-arm pull down
    50x15x3
    Plate loaded pull down
    50x15
    100x3
    Face pull
    30x15
    40x15
    50x15

    Hammer shrug
    160x20x3-it's what was left on the machine is why
    Rear delt on pec dec
    20x15x2

    Seated crunch machine
    110x20x3
    Hammer strength seated crunch
    90x20x4
    Standing crunch/seated pull down crunch
    30x10/50x10
    40x10/50x10
    50x10/50x10
    Over head side crunch on the pull down machine
    50x15-Siingle grip

    Close stance high bar oly squat-walked out, no belt
    55x5
    145x5
    235x1-2 count pause
    325x1-same

    KB swing
    26x12
    50x8

    Standing press
    20Kx8

    Front squat/jerk
    20Kx1+5

    Jerk
    40Kx3
    60Kx1
    70Kx1
    80Kx1
    90Kx1
    100Kx1

    Snatch
    40Kx1+3 OH squats
    40Kx1
    C&J
    40Kx1
    Snatch
    60Kx1
    C&J
    60Kx1
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    Sunday AM Cardio


    Recumbent Bike: 30 minutes, intervals...that was suckadelic!
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    Recumbent bike for a 2nd session this evening.
    20 minutes

    Hammer strength seated crunch
    90x25x2
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    WK 8 bench


    Testing the shoulder and trying to determine if I go raw at this meet in December.

    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15
    Side band rotator: 2x15
    Pull down: 50x15

    Bench press
    45x25
    95x15
    135x8
    185x5
    225x3
    275x1-paused the rest of the way
    315x1
    365x1
    405x1
    425x1-everything felt good
    405x2-missed 3rd, shoulder didn't like it so I stopped

    Over head press+push press
    40Kx5+1
    60Kx2+1
    80Kx2+1
    100Kx1+1
    120Kx1 push, shoulder coming along

    Seated wide grip row
    250x12x3
    Pull down
    100x15
    150x12x3

    Hammer shrug-static hold
    250x12
    340x12x3

    Rear delt on pec dec
    40x12
    50x12x2

    Dumbbell front raise
    15x15x3

    Out of time
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    I think everyone stays out of your log because of Shear intimidation haha

    Seriously crazy strong lifts ITT!
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    WK 8 squat


    Reverse hyper: 100x10

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2-added blet
    325x1
    415x1
    505x1
    600x1x3-wrapped

    SSB-medium stance
    235x2
    325x2
    445x6
    485x3
    505x1

    Snatch balance+OH squats
    20Kx1+3
    40Kx1+3
    60Kx1+3
    80Kx1+3

    That was it, out of time
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    Quote Originally Posted by y0lked View Post
    I think everyone stays out of your log because of Shear intimidation haha

    Seriously crazy strong lifts ITT!
    It reads more impressive than it is. There are plenty here stronger.
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    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15, 15x15, 20x15
    Side band rotator: 2x15
    Pull down: 50x15, 100x15
    Dumbbell front raise: 15x15x3

    Bench press
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x1-paused
    365x1-paused
    405x1-paused
    405x2-touch and go-shoulders feel like crap
    315x8x3 sets, last 2 reps paused for at elast a 2 count

    Over head press-2 strict + 1 push
    60Kx3
    80Kx3
    100Kx3

    Dumbbell press
    25x30
    50x25x2

    Wide grip seated row machine
    250x12x3
    Plate loaded pull down-neutral grip
    150x12x3

    Rear delt on pec dec
    40x12x3

    Hammer shrug-2 count static hold
    320x12

    Way out of time
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    evening extra


    Recumbent Bike: 20 minutes

    Pressdown on plate loaded pull down
    50x15x3
    Rope press down on old school pull down
    40x15x3
    Single reverse grip pressdown on plate loaded pull down
    15x15x3

    Hammer curl
    15x15
    25x15
    35x12

    That was it
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    Close stance: 55x5
    medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2
    325x1-belt
    415x1
    505x1
    600x2-wrapped-I hit this but, I felt flat as a pancake. I'm still wiped out I guess from the weekend.

    Cambered bar squat-medium stance, no belt
    225x6
    315x6
    405x6-last reps quick pause

    Kneeling leg curl
    90x12x3
    Hammer single leg extension
    25x12x3

    Reverse Hyper
    100x10
    170x10
    240x10
    310x10

    Seated toe raise
    120x15x3
    Tibia
    50x15
    60x15
    70x15

    Hammer seated crunch
    90x20x3

    Recumbent Bike: 15 minutes
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    WK 9 cardio, aux & oly


    Recumbent bike: 20 minutes

    Straight-arm pull down
    50x15x3
    Pull down
    50x20
    100x15x3
    Face pull
    40x15
    50x15
    60x15

    Hammer strength shrug machine
    140x20x2

    Close stance squat-walked out
    55x5
    145x3
    235x3
    325x3-all paused
    415x1-paused
    505x1-paused, no belt, just knee braces

    Standing press
    55x8
    55x5

    Snatch balance
    55x1

    Snatch
    40Kx1x3
    50Kx1x3
    60Kx1x3

    Out of time
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    Declines
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x3
    455x8x3

    Steep incline dumbbell press
    50x12x3

    Pull down
    100x15
    150x12x3

    Rear delt on pec dec
    40x12x3
    DumbbellFront raise
    15x15x2
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    Plate loaded leg extension: 50x25
    Pull down: 50x20, 100x15
    Hammer shrug: 140x15x2

    Front squat
    55x5
    145x3
    235x3
    325x1
    415x1-2 count pause

    Trap bar
    345x1
    455x1
    545x1
    635x5

    From the floor
    245x1
    375x1
    375+2-3/4" chains per sidex2
    added 1/2 chainx2
    added another 1/2 chainx2-reset between reps

    Sumo, toes to plate
    285x3
    335x3

    That was it, out of time
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    Pull down: 50x20,100x15
    Side band rotator: 2x15
    Side raise: 5x15, 8x15, 10x15
    Hammer curl: 8x15, 12x15, 15x15
    Standing rotator: 3x15

    Bench press
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x6x2
    345x8-last rep paused for a 2 count
    Dumbbell press
    25x25
    50x25x2

    OH press-2 press+ 1 push
    60Kx2+1x2
    80Kx2+1
    100Kx1+1
    120x1-push

    Seated wide grip row
    250x12
    275x12x2

    Hammer shrug-static hold
    270x12
    320x12x2

    Out of time
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    wk 10 squat


    Reverse Hyper: 170x10

    Close stance: 55x5
    medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2
    add loose belt
    325x1
    415x1
    510x2-5 sets

    Cambered bar squat
    315x6
    405x6
    455x6-suckadelic

    Hammer strength single leg extension
    25x15x3

    Kneeling leg curl
    90x12x2
    KB stiff leg
    88x12x2

    I am shot...
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    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 10x15, 15x15
    Side band rotator: 2x15

    Bench press
    45x25
    95x15
    135x8
    185x5
    225x3
    2753
    315x1-paused from here
    365x3
    375x3
    385x3

    2" fat bar bench press-pinky on ring, closed grip, feet and back flat
    200x8-last rep paused
    290x8-last rep paused

    Flat dumbbell press
    25x30
    50x25x2

    Plate loaded neutral grip pull down
    100x15
    150x12x3
    Wide grip seated row
    250x12x2

    Rear delt on old school pec dec
    40x12x2
    OH press
    20Kx8
    40Kx5

    Outta time
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    Reverse Hyper
    170x12x2

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2-belt
    325x1
    415x1
    505x1
    525x2-4 sets

    Kneeling leg curl
    90x12x3

    Hammer single leg-leg extension
    25x15x3

    KB sldl/Hammer seated leg curl
    88x12/65x15-3 sets

    Seated toe raise/Tibia/Hammer crunch machine
    120x15/70x15/90x25
    140x15/70x15/90x25
    160x15/70x15/90x25

    Out of time
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    Recumbent Bike: 30 minutes, man this sucked

    Straight-arm pull down/rear delt on pec dec/reverse curl/Hammer seated crunch
    50x15/20x15/20x20/90x20-3 sets

    Face pull/hammer shrug/standing toe raise/seated crunch machine
    50x15/140x20/BWTx20/100x20-3 sets

    Pull down: 50x20

    Pull down/Upright row/bench crunch
    100x15/45x15/35x15-2 sets

    Done for now
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    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2
    325x1-belt unlevered
    415x1-levered
    505x1
    540x2-4 sets

    Snatch balance to OH squat
    60Kx3x3

    That was it, called it a day
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    Plate loaded pull down: 50x20, 100x15
    Rear delt on pec dec: 20x15
    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15, 15x15, 20x15
    Hammer shrug: 140x20x2
    Side band rotator: 2x15

    Foot ball bar press
    45x15-outer grip, flat feet and flat back
    95x15
    135x8
    185x5
    225x3
    275x3
    300x6-dang, this was heavy and awkward
    300x6-less awkward, paused last rep
    280x8-last rep paused, best set
    Close grip decline
    315x9-oops, thought 1 too many
    365x8
    405x8
    Plate loaded pull down
    150x12
    160x12
    170x12

    Rear delt on pec dec
    30x15
    40x12
    50x12
    60x12
    Dumbbell front raise
    15x15x3
    Side raise
    5x30

    Hammer shrug
    185x12
    230x12
    275x12
    320x12
    365x12
    410x12

    Hammer curl
    25x12
    30x12
    35x12
    40x12
    Barbell Curl
    35x12
    85x8x2

    Plate loaded press down
    50x15x2

    Completely out of time
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    Recumbent Bike: 30 minutes

    Straight-arm pull down
    50x15x3
    Face pull
    50x15

    Rear delt on pec dec
    20x15x3
    Hammer shrug
    140x20x3
    DB shrug
    50x20

    Close stance squat-high bar oly, no gear or belt, walked out
    55x5
    145x1
    235x1
    325x1
    415x1

    Over head press
    20Kx8
    40Kx5+ 1 push+1 jerk

    Snatch
    40Kx1+1 oh squatx3
    60Kx1+1 oh squat

    2" thick bar press
    90x5+1 push press
    180x1-push
    230x1-push-wraps, not bad, used wraps
    280x1-loose belt...I haven't done this in so long I wasn't sure what to expect. My feel is certainly not there yet but, this went pretty good. I'm following what I preach and that a new movement not to go too crazy with.

    I won't be here next weekend so, I'll have to wait a week or two to get back to this. I may try triples next and not worry about weight too much. It's time to get this and my regular overhead back over 300.

    I have to work an 11-12 hour shift today so, this was all I did so I wouldn't just die. Not that I'm not sore from the chain pulls but, the bike really helped.
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    everse Hyper
    170x12x2

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2-belt
    325x1
    415x1
    505x1
    525x2-4 sets

    Kneeling leg curl
    90x12x3

    Hammer single leg-leg extension
    25x15x3

    KB sldl/Hammer seated leg curl
    88x12/65x15-3 sets

    Seated toe raise/Tibia/Hammer crunch machine
    120x15/70x15/90x25
    140x15/70x15/90x25
    160x15/70x15/90x25

    Out of time
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    Recumbent Bike: 30 minutes, man this sucked

    Straight-arm pull down/rear delt on pec dec/reverse curl/Hammer seated crunch
    50x15/20x15/20x20/90x20-3 sets

    Face pull/hammer shrug/standing toe raise/seated crunch machine
    50x15/140x20/BWTx20/100x20-3 sets

    Pull down: 50x20

    Pull down/Upright row/bench crunch
    100x15/45x15/35x15-2 sets

    Done for now
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    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 10x15
    Pulldown: 50x20, 100x15
    Side band rotator: 2x20

    Football bar bench-after some warm-ups, used teh outer grip, inside was way too narrow and the middle was strange. Learning the groove so, nothing crazy for now.
    35 lb bar so, added 5's and started there.

    45x15
    95x15
    135x8
    185x5
    225x3-very awkward, and decided to go lighter than anticipated
    275x6
    280x6
    255x8-last reps paused on working sets and each set seemed to feel better. I couldn't really be dynamic at all.

    Incline DB press-this is for looks, nothing more
    50x12
    75x12
    100x12-whew, been many, many years since I've done that...

    Close grip seated row/hammer shrug-light hold
    250x12/140x15
    250x12/185x12
    275x12/230x12
    Neutral grip plate loaded pull down/db front raise/hammer shrug
    150x12/15x15/275x12
    160x12/15x15/320x12

    Out of time, will try to get some more assistance in this evening
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    Strange way for me to train...this will be apparent shortly...read on.

    Plate loaded leg extension: 50x25, 75x15, 100x15
    Hammer seated leg curl: 45x15, 55x5, 65x15
    Pull down: 50x20, 100x15x2
    Hammer shrug: 140x15x3

    Front squat
    55x5
    145x3
    235x1
    325x1
    415x1-paused 3 count

    Trap bar
    425x1
    505x1

    Straight bar
    335x1x2
    335x1-sumo

    Then waited on Jeremy

    And I started over

    Front squat
    55x5
    145x1
    235x1
    325x1-all pausedand no belt

    Trap bar
    255x1
    345x1
    435x1
    525x1-no belt

    From the floor
    245x1
    335x1
    405x1
    added 3/4" chain
    3 sets of 2-reset between reps

    That was it
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    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15, 15x15, 20x15
    Side band rotator: 2x15
    Hammer shrug: 140x15

    Bench press
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x1-paused
    365x1-paused-I'm slow
    405x1-paused, still slow-Monday's after working meets make it tough.
    405x1-paused, much better
    405x1-for today, glad this one was done

    Over head press
    20Kx8
    40Kx4+1 Push Press
    60Kx2+1
    80Kx1+1
    100Kx1P
    120Kx1P-could do more but, feeling the shoulder so, stopped
    80Kx5+1 P-2 sets

    Dumbbell flat bench
    25x30
    50x25x2

    Plate loaded pull down
    100x15
    150x12x2

    Rear delt on pec dec
    40x12x3

    Out of time
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    Date: Tuesday, 4 December 2012, at 3:44 p.m.

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2
    325x1-belt unlevered
    415x1-levered
    505x1
    540x2-4 sets

    Snatch balance to OH squat
    60Kx3x3

    That was it, called it a day
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    Plate loaded pull down: 50x20, 100x15
    Rear delt on pec dec: 20x15
    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15, 15x15, 20x15
    Hammer shrug: 140x20x2
    Side band rotator: 2x15

    Foot ball bar press
    45x15-outer grip, flat feet and flat back
    95x15
    135x8
    185x5
    225x3
    275x3
    300x6-dang, this was heavy and awkward
    300x6-less awkward, paused last rep
    280x8-last rep paused, best set
    Close grip decline
    315x9-oops, thought 1 too many
    365x8
    405x8
    Plate loaded pull down
    150x12
    160x12
    170x12

    Rear delt on pec dec
    30x15
    40x12
    50x12
    60x12
    Dumbbell front raise
    15x15x3
    Side raise
    5x30

    Hammer shrug
    185x12
    230x12
    275x12
    320x12
    365x12
    410x12

    Hammer curl
    25x12
    30x12
    35x12
    40x12
    Barbell Curl
    35x12
    85x8x2

    Plate loaded press down
    50x15x2

    Completely out of time
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    Recumbent Bike: 30 minutes

    Straight-arm pull down
    50x15x3
    Face pull
    50x15

    Rear delt on pec dec
    20x15x3
    Hammer shrug
    140x20x3
    DB shrug
    50x20

    Close stance squat-high bar oly, no gear or belt, walked out
    55x5
    145x1
    235x1
    325x1
    415x1

    Over head press
    20Kx8
    40Kx5+ 1 push+1 jerk

    Snatch
    40Kx1+1 oh squatx3
    60Kx1+1 oh squat

    2" thick bar press
    90x5+1 push press
    180x1-push
    230x1-push-wraps, not bad, used wraps
    280x1-loose belt...I haven't done this in so long I wasn't sure what to expect. My feel is certainly not there yet but, this went pretty good. I'm following what I preach and that a new movement not to go too crazy with.

    I won't be here next weekend so, I'll have to wait a week or two to get back to this. I may try triples next and not worry about weight too much. It's time to get this and my regular overhead back over 300.

    I have to work an 11-12 hour shift today so, this was all I did so I wouldn't just die. Not that I'm not sore from the chain pulls but, the bike really helped.
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    Recumbent Bike: 30 minutes intervals, sucked
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    Side raise: 5x15, 8x15
    Hammer curl: 10x15, 15x15
    Side band rotator: 2x15
    Pull down: 50x15, 100x15
    Hammer shrug: 90x15, 135x15

    Bench press
    45x15
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    370x3-was supposed to be 6, wrist wrap came lose at hand-off. I should have racked it but, went on instead.
    405x1-press command
    425x0-with command, I'm just shot. Saw the issue and just couldn't over come it.
    315x8-flat footed, last rep paused...pretty disgusted. With the weight loss, I just don't have anything in the low end as far as strength.
    315x8-last rep paused for a 2 count-I suck

    Reverse grip press-bird finger on the ring
    225x3-felt horrible, could feel the shoulder
    265x3-easier, better, less shoulder, last rep paused
    285x3-last rep paused for 2 count, moved finger width out another finger

    Over head press
    60Kx5+1 push press
    80Kx2+1
    100Kx2+1
    120Kx0+1-no low end strength, could strict press it
    80Kx6-strict press

    Dumbbell flat bench press
    25x30
    50x25x2

    Plate loaded pull down
    150x12
    170x12
    190x12
    Seated wide grip row
    250x12x2

    Dumbbell front raise
    15x15x3
    Rear delt on pec dec
    40x12x3
    Dumbbell side raise
    20x12

    Hammer curl
    25x15
    30x12
    35x12
    40x12

    Hammer shrug
    180x15
    225x15
    270x12
    315x12
    360x12-all sets 2 count hold at the top, sucked

    I am totally shot, I grabbed 25's to do side raises and was empty, I'm cooked
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    Close stance: 55x5
    Medium Stance: 55x5
    Comp stance: 55x5
    145x3
    235x1
    325x1-belt
    415x1
    510x1-tighter belt
    555x2-3 sets wraps

    Had to go in early so stopped there. This was much harder than it should have been. This adapting to the size and weight loss is going to be harder and take longer to over come than I first thought.
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    I am exhausted, no oly today, I pussed out.

    Straight arm pull down
    50x15x3
    Pull down
    50x20
    100x15x3
    Face pull
    40x15x3

    Hammer shrug
    140x20x3
    Upright row
    45x15
    50x15
    Rear delt on pec dec
    20x15x3

    Recumbent Bike: 20 minutes, hard, burnt 491 calories and that's pretty fast for me.
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    Side raise: 5x15
    Hammer curl: 8x15
    Side band rotator: 15

    Decline
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x3
    455x6
    455x8x2

    Football bar
    135x8
    225x8x2

    Seated close grip row
    250x12x3

    Rear delt on pec dec
    40x12x3

    Hammer curl
    35x12
    40x12
    45x12

    Hammer shrug
    230x12
    275x12
    320x12

    That was it
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    Plate loaded pull down-neutral grip
    50x20
    100x15
    120x15
    Hammer shrug
    140x20
    185x15
    230x15
    Plate loaded leg extension
    50x25
    75x15
    100x15
    Hammer seated leg curl
    45x15
    55x15
    65x15

    Front squat
    55x5
    145x3
    235x2
    325x1
    415x1

    Trap bar
    345x5
    525x3

    From the floor
    245x1
    335x1
    425x1
    515x1x2

    That was it
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