Reds91's Training log

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  1. New Member
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    Saturday December 15th


    Lower body hypertrophy

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    8 min walk. Cals burned: ~70

    Squats
    WU bar x 10
    WU 135lbs x 5

    185 x 3 x 6 sets

    BB hack squat
    120 x 8 x 3 sets

    BB Lunges
    50lbs x 12 x 2 sets

    Leg ext.
    70 x 20 x 3 sets

    RDL
    WU bar x 10
    WU 95 x 5

    160 x 8 x 3 sets

    Leg curl
    60 x 13 x 2 sets

    Single leg curl
    20 x 18

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    Quote Originally Posted by KingLeonidas9 View Post
    Nice job on the chins. I think I'm weak when it comes to chins and pull ups so I dont even bother doing them and just do Pull downs.
    Thanks bro. They are both great exercises, only one way to get better at em, do them. Could always start with just negatives
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    Quote Originally Posted by Reds91 View Post
    Thanks bro. They are both great exercises, only one way to get better at em, do them. Could always start with just negatives
    After I finished p90x back in 2010 I was able to do 12 pull ups non assisted, just me. It was an awesome feeling but after my accidents I stayed away from the gym for a while.. When I got back I didn't bother to do them
    •   
       

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    Sunday December 17th


    Chest & arms hypertrophy

    Pre: 1 scoop Cardio Igniter

    Warm up
    RC warm up
    ~15 push ups

    Flat BB BP
    WU bar x 10
    WU 95 x 5

    140lbs x 3 x 6 sets

    Incline DB BP
    WU 25's x 10

    60's x 12,12,11

    Hammer grip flat DB BP
    40's x 13 x 3 sets

    Incline DB flyes
    25's x 18 x 2 sets

    Preacher curl
    55 x 12,11,10

    Concentration curl
    20 x 13 x 2 sets

    OH DB ext.
    50 x 12,12,9

    Tri. pushdown
    70 x 12 x 2 sets


    Busted up my knee yesterday when I was doing leg curls so no warm up walk today. I can walk on it but it's swollen and bruised. Hoping it gets better by Wednesday so I can get my leg work in
  5. New Member
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    Quote Originally Posted by KingLeonidas9 View Post
    After I finished p90x back in 2010 I was able to do 12 pull ups non assisted, just me. It was an awesome feeling but after my accidents I stayed away from the gym for a while.. When I got back I didn't bother to do them
    Lol I did p90x back in 09 or 2010 too. It def helped me to drop some weight and get in better shape
  6. New Member
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    Tuesday December 18th


    Upper body power day

    Pre: 1 scoop Craze
    Intra: 1 scoop Recover pro

    Warm up
    RC warm up
    ~15 pushups

    BB rows
    WU bar x 10
    WU 105lbs x 5

    160lbs x 5 x 3 sets (PR)

    Flat BB BP
    WU bar x 10
    WU 135 x 7

    195 x 5,5,6 (PR)

    BB MP
    WU bar x 10
    WU 85lbs x 5

    110 x 9 x 3 sets

    Pullups
    bw + 5lbs x 11 x 2 sets

    Chins
    bw + 20lbs x 9 x 2 sets

    BB curl
    75 x 6 x 3 sets

    Tri. pushdown
    75lbs x 8 x 3 sets


    Real happy about the BP PR. Been stuck at 190 x 5 for a long time. Best I ever got with 195 was 4 so that was a huge PR
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    Wednesday December 19th


    Lower body power day

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Blox

    Warm up
    5 min walk. Cals burned: ~13

    Squats
    WU bar x 10
    WU 135 x 5
    WU 205 x 4

    215 x 10 x 3 sets

    BB Hack squat
    WU Bar x 10

    130 x 6 x 2 sets

    Leg Ext.
    100 x 10
    110 x 10

    RDL
    WU bar x 10
    WU 105 x 5

    165 x 8 x 3 sets (PR)

    Leg curl
    80 x 10 x 2 sets


    Knee is healing pretty well but went light on squats, still swollen and bruised not nearly as much pain tho
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    Friday December 21st


    Back & shoulders hypertrophy

    Pre: 1 scoop Craze

    Warm up
    6 min walk. Cals burned: ~19
    RC warm up

    BB row
    WU bar x 10

    110lbs x 3 x 6 sets

    Chins
    bw + 15lbs x 12 x 3 sets

    T-bar row w/ BB
    100lbs x 12 x 3 sets

    DB Row
    50 x 15 x 2 sets

    Close grip pulldown
    100 x 17 x 2 sets

    Seated MP
    WU Bar x 10
    WU 65 x 5

    100 x 11,12,9? lost count

    DB upright row
    30's x 15 x 2 sets

    DB side raise
    20's x 12 x 3 sets
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    Saturday December 22nd


    Chest & arms hypertrophy

    Pre: 1 scoop Cardio Igniter

    Warm up
    RC warm up
    ~15 push ups

    Flat BB BP
    WU bar x 10
    WU 95 x 5

    140lbs x 3 x 6 sets

    Incline DB BP
    WU 25's x 10

    60's x 12 x 3 sets

    Hammer grip flat DB BP
    40's x 14 x 3 sets

    Incline DB flyes
    25's x 19 x 2 sets

    Preacher curl
    55 x 12,12,10

    Concentration curl
    20 x 14 x 2 sets

    OH DB ext.
    50 x 12,12,10

    Tri. pushdown
    70 x 13 x 2 sets


    Will be doing legs tomorrow and upper on Monday so I can take Xmas off
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    Sunday December 23rd


    Lower body hypertrophy

    Pre: 1 scoop Craze

    Warm up
    8 min walk. Cals burned: ~29

    Squats
    WU bar x 10
    WU 135lbs x 5

    185 x 3 x 6 sets

    BB hack squat
    125 x 8 x 3 sets

    BB Lunges
    50lbs x 13 x 2 sets

    Leg ext.
    80 x 15 x 3 sets

    RDL
    WU bar x 10
    WU 95 x 5

    165 x 8 x 3 sets

    Leg curl
    60 x 14 x 2 sets

    Single leg curl
    20 x 19


    Trained fasted for the first time today, felt pretty ****ty but numbers were good
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    Monday December 24th


    Upper body power day

    Pre: 1 scoop Cardio Igniter

    Warm up
    10 min walk. Cals burned: ~41
    RC warm up
    ~15 pushups

    BB rows
    WU bar x 10
    WU 115lbs x 5

    165lbs x 5 x 3 sets (PR)

    Flat BB BP
    WU bar x 10
    WU 135 x 7

    195 x 5,3,3

    BB MP
    WU bar x 10
    WU 85lbs x 5

    110 x 10,10,9

    Pullups
    bw + 10lbs x 11,10

    Chins
    bw + 20lbs x 10 x 2 sets

    BB curl
    75 x 7 x 3 sets

    Tri. pushdown
    80lbs x 8 x 3 sets
  12. New Member
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    Wednesday December 26th


    Lower body power day

    Pre: 1 scoop Cardio Igniter

    Warm up
    5 min walk. Cals burned: ~29

    Squats
    WU bar x 10
    WU 135 x 5
    WU 205 x 4

    225 x 9
    275 x 4


    And that was it. Started getting a headache and said **** it, didn't want to make it worse
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    Friday December 28th


    Back & shoulders hypertrophy

    Pre: 1 scoop Craze

    Warm up
    RC warm up

    BB row
    WU bar x 10

    115lbs x 3 x 6 sets

    Chins
    32,30

    T-bar row w/ BB
    110lbs x 8 x 3 sets

    DB Row
    60 x 15,14

    Close grip pulldown
    100 x 18 x 2 sets

    Seated MP
    WU Bar x 10
    WU 65 x 5

    100 x 12,12,10

    BB upright row
    70 x 12 x 2 sets

    DB side raise
    20's x 13 x 3 sets
  14. New Member
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    Saturday December 29th


    Lower body hypertrophy

    Pre: 1 scoop Cardio Igniter

    Warm up
    6 min walk. Cals burned: ~41
    Light stretching

    Squats
    WU bar x 10
    WU 135lbs x 5

    195 x 3 x 6 sets

    BB hack squat
    130 x 8 x 3 sets

    BB Lunges
    50lbs x 14 x 2 sets

    Leg ext.
    80 x 16 x 3 sets

    RDL
    WU bar x 10
    WU 95 x 5

    170 x 8 x 3 sets (PR)

    Leg curl
    60 x 15 x 2 sets

    Single leg curl
    20lbs x 20
  15. New Member
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    5'5"  147 lbs.
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    Sunday December 30th


    Chest & arms hypertrophy

    Pre: 1 scoop Craze

    Warm up
    RC warm up
    ~15 push ups

    Flat BB BP
    WU bar x 10
    WU 95 x 5

    140lbs x 3 x 6 sets

    Incline DB BP
    WU 30's x 10

    65's x 12,11,9

    Hammer grip flat DB BP
    40's x 15 x 3 sets

    Incline DB flyes
    25's x 20 x 2 sets

    Preacher curl
    55 x 12 x 3 sets

    Concentration curl
    20 x 15 x 2 sets

    OH DB ext.
    50 x 12 x 3 sets

    Tri. pushdown
    70 x 14 x 2 sets
  16. New Member
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    Wednesday January 2nd


    Upper body power day

    Pre: 1 scoop Craze

    Warm up
    RC warm up
    ~15 pushups

    BB rows
    WU bar x 10
    WU 115lbs x 5

    170lbs x 5 x 3 sets (PR)

    Flat BB BP
    WU bar x 10
    WU 135 x 7

    195 x 5,5,3

    BB MP
    WU bar x 10
    WU 85lbs x 5

    110 x 10 x 3 sets

    Pullups
    bw + 10lbs x 11 x 2 sets

    Chins
    bw + 20lbs x 11,10
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    Thursday January 3rd


    Lower body power day

    Pre: 1 scoop Cardio Igniter

    Squats
    WU bar x 10
    WU 135 x 5
    WU 225 x 4

    255 x 6 x 3 sets


    This has been such a crap week of training. I've been really busy lately, got a new job. Tomorrow will probably be a rest day then Saturday everything should be getting back to normal
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    Friday January 4th


    Back & shoulders hypertrophy

    Pre: 1 scoop Craze

    Warm up
    RC warm up

    BB row
    WU bar x 10

    120lbs x 3 x 6 sets

    Chins
    36,28

    T-bar row w/ BB
    110lbs x 9 x 3 sets

    DB Row
    60 x 15 x 2 sets

    Close grip pulldown
    100 x 20 x 2 sets

    Seated MP
    WU Bar x 10
    WU 65 x 5

    100 x 12 x 3 sets
  19. New Member
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    Sunday January 6th


    Chest & arms hypertrophy

    Pre: 1 scoop Craze

    Warm up
    5 min jog Cals burned: ~49
    RC warm up
    ~20 push ups

    Flat BB BP
    WU bar x 10
    WU 95 x 5

    140lbs x 3 x 6 sets

    Incline DB BP
    WU 30's x 10

    65's x 12 x 3 sets

    Hammer grip flat DB BP
    45's x 12,13,15

    Incline DB flyes
    30's x 15 x 2 sets

    Preacher curl
    60 x 8 x 3 sets

    Concentration curl
    25 x 12 x 2 sets

    OH DB ext.
    55 x 12 x 3 sets

    Tri. pushdown
    70 x 15 x 2 sets
  20. New Member
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    Been awhile since I posted in here and been awhile since I've worked out. I'm back at it and will be recording my sessions in here again. Tomorrow will be session #3. Doing a modified version of SS. Plan to train every other day but at least 3x a week. Goals are to get stronger and gain muscle.
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    Last 2 sessions

    A day

    Squats
    225 x 5 x 3 sets

    BP
    175 x 5 x 3 sets

    BB rows
    150 x 5 x 3 sets

    Pullups
    5 x 2 sets

    DB row
    50 x 8 x 3 sets

    BB curl
    70 x 8,8,9


    B day

    Front squat
    135 x 5 x 3 sets

    MP
    105 x 5 x 3 sets

    DL
    245 x 5

    Tricep pushdown
    80 x 8,9,8

    Seated rear delt raise
    10's x 8 x 3 sets

    Pullups
    6,5


    Lost some strength
  22. New Member
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    7/25/2013 - A day


    WU - 5 mins. jog

    Squats
    230 x 5 x 3 sets

    BP
    180 x 5 x 3 sets

    BB rows
    155 x 5 x 3 sets

    Pullups
    6 x 2 sets

    DB row
    60 x 8 x 3 sets

    BB curl
    70 x 9,9,8

    Weight
    141.8 lbs

    Good w/o. Bench felt heavier than it should. Also going to start recording morning weight.

    I'm really wanting to start 5/3/1 but I don't think I'm strong enough yet. To anyone reading, if anyone is lol, should I keep on with what I'm doing now or go ahead and get on 5/3/1?
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    7/26/2013 - B day


    WU - 6 min. jog

    Front squat
    140 x 5 x 3 sets

    MP
    110 x 5 x 3 sets

    DL
    250 x 5

    Tricep pushdown
    80 x 9 x 3 sets

    Seated rear delt raise
    12's x 8 x 3 sets

    Pullups
    7,6

    Weight
    140.4 lbs

    Woke up feeling good so decided to go ahead and do B day today since I will be out of town over the weekend and won't be able to lift.
    Everything felt light today.
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    7/31/2013 A day


    WU - 8 min. jog

    Squats
    235 x 5 x 3 sets

    BP
    185 x 5 x 3 sets

    BB rows
    165 x 5 x 3 sets

    Pullups
    7,7

    DB row
    60 x 10
    70 x 8 x 2 sets

    BB curl
    70 x 9 x 3 sets

    BW
    142.0 lbs
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    8/1/13


    Just did some cardio and abs today. Been awhile since I've done abs.

    9 min. jog burned around 76 cals.

    SS crunches w/ side bends
    40,35/20's x 25 x 2 sets

    I don't really feel anything with the side bends. Any suggestions on something to hit obliques?
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    8/2/13 B day


    WU - 10 min. jog

    Front squat
    145 x 5 x 3 sets

    MP
    115 x 5 x 3 sets

    DL
    255 x 5

    Tricep pushdown
    90 x 8 x 3 sets

    Seated rear delt raise
    15's x 8 x 3 sets

    Pullups
    5,5,5

    Weight
    142.0 lbs

    Great workout. MP felt way too light. Probably gonna lower weight on tri pushdown, form isn't great with 90.
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    8/4/13 A day


    WU - 10 min. jog

    Squats
    240 x 5 x 3 sets

    BP
    190 x 5 x 3 sets

    BB rows
    170 x 5 x 3 sets
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    8/8/13 B day


    WU - 10 min. jog

    Front squat
    150 x 5 x 3 sets

    MP
    120 x 5 x 3 sets

    DL
    260 x 5

    Tricep pushdown
    70 x 10 x 3 sets

    Seated rear delt raise
    20's x 8 x 3 sets

    Pullups
    7,5,5
  29. New Member
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    8/11/13 A day


    WU - 10 min. jog

    Squats
    245 x 5 x 3 sets

    BP
    195 x 5 x 3 sets

    BB rows
    175 x 5 x 3 sets

    BP felt heavy. Rows felt good. Squats were easy
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    8/15/13 B day


    WU - 10 min. jog

    Front squat
    155 x 5 x 3 sets

    MP
    125 x 5 x 3 sets

    DL
    265 x 5

    Tricep pushdown
    70 x 12 x 3 sets

    Seated rear delt raise
    20's x 9,8,8

    Pullups
    7,6,6
  31. New Member
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    8/17/13 A day


    WU - 10 min. jog

    Squats
    250 x 5 x 3 sets

    BP
    190 x 5 x 3 sets

    BB rows
    170 x 5 x 3 sets

    Pullups
    7,7,6

    DB row
    60 x 8,9,10

    BB curl
    80 x 8 x 3 sets

    abs


    Form felt off on bp last time so went down 5lbs and ROM was horrible today. Might go down to 185 next time and see how that goes. Same for rows but form was good today
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    8/19/13 B day


    WU - 5 min. jog

    Front squat
    140 x 5 x 3 sets

    MP
    130 x 5,3,5

    DL
    270 x 5

    Tricep pushdown
    70 x 15 x 3 sets

    Standing rear delt raise
    20's x 9,9,8

    abs

    Dropped the weight on front squats to focus on form. Not sure what happened with mp, will get it next time. Today marked 1 month on BLSS
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    8/21/13 A day


    WU - 5 min. jog

    Squats
    255 x 5 x 3 sets

    BP
    185 x 5
    180 x 5
    175 x 5

    BB rows
    175 x 5 x 3 sets

    Pullups
    8,7,7

    DB row
    70 x 8,8,9

    BB curl
    70 x 9 x 3 sets

    abs


    ROM was still crap on 185. 180 felt decent but I think I started too high on bp so will be doing 175 next time and working up from there. Squats are starting to feel somewhat heavy. 175 on rows ties my PR. Decent day
  34. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    564
    Level
    12
    Lv. Percent
    0.97%

    8/23/13 B day


    WU - 5 min. jog

    Front squat
    145 x 5 x 3 sets

    MP
    130 x 5 x 3 sets

    DL
    275 x 5

    Tricep pushdown
    80 x 8 x 3 sets

    Standing rear delt raise
    20's x 9 x 3 sets

    Pullups
    8,8,7

    abs


    Got my reps on mp, form wasn't the best on the last set but still happy with it.
  35. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    564
    Level
    12
    Lv. Percent
    0.97%

    8/25/13 A day


    WU - 5 min. jog

    Squats
    260 x 5 x 3 sets

    BP
    120 x 5 x 3 sets

    BB rows
    180 x 5 x 3 sets (PR)

    DB row
    80 x 8 x 3 sets

    DB curl
    20's x 10 x 3 sets

    abs


    Dropping the weight on bp to work on form. Squats felt light. Happy with the pr on rows but no mmc thinking about dropping the weight next time
  36. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    564
    Level
    12
    Lv. Percent
    0.97%

    8/27/13 B day


    WU - 5 min. jog

    Front squat
    150 x 5,3,4

    MP
    135 x 3,3,1

    DL
    280 x 5

    Tricep pushdown
    80 x 9 x 3 sets

    Standing rear delt raise
    20's x 10,9,9

    Pullups
    10lbs x 5
    bw x 5 x 4 sets

    abs


    The missed reps on front squats were due to grip. Might be time for a reset on mp tho
  37. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    564
    Level
    12
    Lv. Percent
    0.97%

    8/29/13 A day


    WU - 6 min. jog

    Squats
    265 x 5 x 3 sets

    BP
    130 x 5 x 3 sets

    BB rows
    135 x 5 x 3 sets

    DB row
    90 x 8 x 2 sets
    80 x 9

    DB curl
    20's x 11 x 3 sets

    abs


    Still working on form with bp. Decided to drop it on rows too, had good mmc. Squats felt really good
  38. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    564
    Level
    12
    Lv. Percent
    0.97%

    11/5/13


    Still been working out.. Just been posting log on another site as there's not much feedback here, but here is what I did yesterday..

    Chest & Triceps

    WU
    8 min jog
    RC work

    BP
    175 x 8 x 4 sets

    Incline BP
    120 x 15 x 3 sets

    Flat DB BP
    50's x 15 x 2 sets

    DB flyes
    25's x 13 x 3 sets

    Tri pushdown
    70 x 15,13,13,12

    DB Skullcrushers
    25's x 11,9,8
  39. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    564
    Level
    12
    Lv. Percent
    0.97%

    11/6/13


    Back & Biceps

    WU - 6 min jog
    RC work

    DL
    315 x 4

    Chins
    12.5 x 10 x 2 sets

    BB row
    100 x 15 x 3 sets

    Lat pulldown
    120 x 13
    130 x 10
    140 x 9
    150 x 8

    BB curl
    60 x 15,15,14

    Hammer curl
    30's x 13 x 3 sets

    BB shrug
    135 x 15,15,12
  40. New Member
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Age
    23
    Posts
    190
    Rep Power
    564
    Level
    12
    Lv. Percent
    0.97%

    11/7/13


    Legs & Shoulders

    WU
    7 min jog
    RC work

    ATG Squats
    165 x 12 x 4 sets

    Leg curl
    40 x 15
    50 x 10
    60 x 8

    Leg ext.
    60 x 15
    70 x 15

    RDL
    135 x 15 x 3 sets

    MP
    80 x 15,14,13,10

    Side raise
    15's x 11

    Rear delt raise
    15's x 13 x 2 sets

    DB front raise
    20's x 15
    25's x 4


    Might have aggravated my shoulders again. They are achy and sore. Squats are ATG and high reps until I can get a proper squat rack.
  

  
 

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