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    Flat bench
    135x15
    225x7
    260x7
    275x4

    machine bench (dumbell)
    80x7
    90x7
    100x7
    110x7
    120x4

    bw dips then machine flies

    smith CGBP
    135x7
    155x7
    175x7
    185x7
    205x something

    threw in some standing cable skull crushers and then dumbell standing extensions

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    very tired today, I feel asleep waiting to go to the gym

    No legs today just some bis

    115x7
    125x7
    125x6


    standing dumbell
    50x7
    55x7
    55x7
    40x10
    30x12
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    Back

    I decided to change my reps. I was going no where with 7 reps. 5 reps is what worked for me all these years so I went back to 5 reps

    Lat pulldown
    100x12 warmup
    220x5
    240x5
    260x5
    270x5

    seated cable rows
    200x5
    220x5
    240x5
    260 was iffy I cranked out 5, but it wasnt pretty

    dumbell rows
    90x5
    100x5
    110x5

    Rack pulls
    twice warm up of 135
    275x5
    315x5
    365x5
    385x7, suprised me. I know 405 is only 20lbs away and I should be able to get it. But the idea of 4 plates scares me. Maybe IN a month Ill grow balls?

    Did leg raises
    bwx10
    30lb dumbellx10
    " "
    " "
    •   
       

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    Chest tri

    Flat bench
    135x20
    225x5
    260x5
    275x I dunno
    315x1 I know but was helped to get to 3, then drop sets of 185x10 then 135 x whatever

    slight incline dumbell
    80x7 ( I forget I was working in 5 reps)
    85x5
    90x5

    tried chest dips, elbow started to get irriated so I stopped. Forget about flies

    smith cg
    135x5
    185x5
    185x5

    seated over head ezbar extensions
    75x7
    85x7
    95x6 ya ya no 5 rep

    I tried the rope push downs, but my dam left shoulder couldnt handle it like ALWAYS
    SO i did the "ez"bar push down

    So tired, I think Im just gonna stop partyin on the weekends and concentrate on my protein and cal intake more.
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    bis legs

    ezbar curl
    115x5
    125x5
    130x5

    dumbell
    50x5
    55x5
    60x5

    squats
    135x10
    225x5
    275x5
    315x5
    335x5

    leg press
    530x5
    620x5
    710x5
    760x5 man that last one almost got stuck, was HELLA hard!

    Calfs on leg press

    did hams
    80x5
    90x5
    100x5
    110x5
    60x15
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    shoulders

    smith seated overhead
    135x20
    135x5
    185x5
    205x5
    225x4
    230x3

    seated dumbell
    80x5
    85x5
    90x5
    95x3/4

    dumbell side raises
    25x5
    25x5
    30x5
    30x5

    did rear dumbell flies and thats that.
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    New ****ing record woo ho!

    Lat pulldowns
    usual warm up

    220x5
    240x5
    260x5
    270x5 and tried to do 3 forced

    Seated cable rows
    200x5
    220x5
    240x5
    260x5
    260x5

    dumbell rows
    90x5
    100x5
    110x5

    Now the record, rack pulls!
    135x8
    225x3
    315x5
    365x5
    385x5
    405x7!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!

    Honestly I was afriad to see 4 plates on there, I sat there holding the bar lookin at it for what felt like 15 minutes. I was taking deep breathes over and over, I started to tingle, my arms started to shake. I think I found the balls inside to do it and did it. I just hope I can stand tmw.

    Knee raises
    bwx8
    30lb dumbellx8
    35x8
    40x9

    some cable on the knee crunches and thats that
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    Im beyond even caring anymore. This shoulder will just not give up. I couldnt even bench 135 today. Its been hurting like this for the past few days. I wish you could just chop off the Acromion. Iv narrowed it down to the Supraspinatus tendon / humerus greater/lesser tubercle. So I am going to spend all ****ing night researching every possible drug and rehab I can do to get this god dam thing fixed.

    Did tris, hit them pretty well. Love to take 2 weeks off but aint working at the moment and I would shoot my self sitting here doing nothing for 2 weeks soo........
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    no legs today. cant do squats because it hurts to put the arm that high up and even back ouch. SO screw legs

    Even arms it hurt

    50x10
    115x5
    125x5
    130x5
    130x3/4

    standing dumbell
    50x5
    55x5
    60x5

    ez bar reverse curls
    70x5
    80x5
    100x5
    100x5

    got ice on it now f in pos
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    Man this ice is nice. Had it on for 1 hr, took it off little stiff. (dur its frozen) after it thawed it was like a new arm! Took a shower, let the hot water beat on it. Now icing it again. Hopefully I can test out my foam contour pillow in peace tonight! I got 4 toppers comming in the mail (8" total). Gonna glue them together and have a big matress! Should solve my sleep problem and hopefully shoulder.
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    Been icing the shoulder all day, currently look like a shoulder hunch back haha mmm ice

    Shoulder rehab today, pending on next week maybe light shoulders to rehab, same for bench. Or if I am working, just take the week off

    I did all these on the cable
    Cuban rotations
    all at 5lbs 15reps, 20,20,20, shoulder feels like it was full of lactic acid

    External rotations <--- I found this to be the main weakness
    5lbs on all as well
    15,20,15 I beleive

    Internal rotations, **** easy
    5lbsx20
    10lbsx20
    15lbx20 I swear I did 20, I dunno

    But overall, the cubans and external rotations need serious work.

    Cardio, 400cals (37min) Im still trying to get this in 2 times a week.
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    Back

    Pullups
    bwx5
    25x5
    no 30, or 35 grr
    40x7

    I really could see and feel the lat being worked better vs the pulldowns

    Cable rows seated
    220x5
    240x5
    260x5
    265x5 with 2 "cheated" reps

    rack pulls
    135x8
    225x5
    315x5
    365x5
    385x5
    405x7

    wide grip concentration shrugs 2 second squeeze on top
    135x10
    185x10
    205x10

    Knee raises
    x8
    30x8
    40x8
    40x8

    then some extra squeeze cable crunches


    I somehow feel I am cheating on rack pulls. Maybe because I dont think I can actually do 405? I dunno 405lbs is heavy and for me to do it is kinda fake
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    Tested out the shoulder On flat bench it seemed to irritate the what could possibly be the infraspinatus. I checked out decline to see if I could throw up some big numbers, negative. Decline seemed to effect the supraspinatus.

    Flat
    135x20
    185x5
    225x5
    245x5 that was pretty much the limit to where you could "feel" the pain

    Slight incline dumbell
    70x5
    80x5
    90x5

    barbell decline
    135x12
    185x5

    Tris
    Smith CGBP
    135x8
    185x5
    205x5
    225x5 shoulder was saying hi so I stopped

    little bit of cable over heads with both arms, then cable seated 1 arm

    Cardio, 36.5min 402.5cals

    Im trying to work on this 40/40/20 to clean up my diet. Apparantly according to fitday.com I failed big time

    with a estimate of 3723cals 37carb/22% pro/ 41% fat. I need to switch places with protein! I hope my protein comes soon I ran out this morning. UPS must be slow, been 9 days.

    These 10 jobs I applied to need to call me back so I can buy some veges and lean meat.
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    Legs bis

    Squat
    135x10
    225x5
    275x5
    315x5
    315x3 + 2 semi forced I think next time skip 225 and just go to 275

    Tried experimenting front squats on smith didnt go so well.

    Hammy curls (independant)
    90x5
    100x5
    110x5
    120x5
    120x5

    did some standing calf raises

    standing ezbar
    115x5
    125x5
    130x5
    130x5 3 was good form, 4th was a little sloppy, 5th was more sloppy

    standing dumbell
    50x5 real easy perhaps start with 55 next time
    55x5
    60x5
    60x5

    Tried reverse curls on straight bar, I dont think so, irriated my muscles
    85x5
    85x5

    Nutrients for today
    3204CALS carbs 27%/ pro 31% / fat 42% very disapointed in my diet as of right now, but I have no money to buy for food so all I can do is blame myself. Iv applied at 12 jobs and so far nothing, how pathetic, they were even as low as 8$hr
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    nice
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    Tested the waters today

    Just did one arm standing overhead dumbell
    threw around 8-10reps of the 40lb dumbell I beleive the supra was feeling a little "pinched"

    threw around some side and front dumbell raises to lube things up

    reverse peck deck
    130x8
    145x7
    160x6
    175x7

    cuban rotations
    5lbs on all sets x15x20x15
    external rotations 5lbs all sets x12x12x12
    internal rotations 10lbsx20 15lbx20 15lbx20 really felt the infraspinatus burning (acid not pain)

    2124cals today 26%c/45%pro/29%fat carbs to low, but atleast the fats below 30%!
    might have a apple or something later tonight, I need something else atleast
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    Pullups

    bwx5
    20x5
    I dunno
    40x5
    45x5 plus 2 more, the last one was a full one, but dam close! makes it a 261lb pull up though

    Cable rows
    220x5
    240x5
    260x5
    270x"5"

    dumbell rows
    90x5
    100x5
    110x5

    rackpulls
    135x10
    225x3
    315x2
    ^^ warming it up
    365x5
    385x5
    405x5
    415x7 hehe One guy said I was a maniac and that the bar was bending. 495 come quicker!

    knee raises
    bwx8
    35x8
    40x8
    40x8

    smith shrugs
    225x5
    275x5
    315x5
    335x5

    cable crunches then 5min on elip, then over 35 on treadmill incline 8 speed 3.8 just to get my 400cals in. took FOREVER on the tread mill!

    weighed in with shoes, my pants and no shirt 216.

    So far my cals are this WITHOUT my dinner added. Im guessing 400cals for dinner, no idea on the carb fat pro count.
    2419cals 25/33/42. ****ing fat, I need veges! I might have another pro in a few hours or something, get that protein count up.
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    Chest

    Flat bench
    135x15
    225x2
    255x5
    265x5
    275x5
    285x3 +2 forced reps
    285x1 + some forced reps

    Slight incline chest
    85x5
    90x5
    95x5
    100x5

    bw dips 2 sets of 10

    pec dec flies


    did some cgbp

    then cables woop de do

    Shoulder feels alright, hopefully up and up in weights I go slowly

    I dont know what the noodle count was for dinner so heres the days make up without the noodles for dinner
    2676 cals 32/39/30 atleast the fat aint at 40+. Ill have to make a small meal or something to boost my cals up 300-400.
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    Bis legs

    ez bar warm up with 40

    120x5 <-- was pretty easy
    125x5
    130x5
    135x3, stopped at 3 because I didnt wanna get sloppy with form, possibly lower back injury, no risk = 100%

    standing dumbell
    55x5
    60x5
    60x5

    ex bar reverse
    80x5
    90x5
    100x5

    squats
    135x8 I widened my grip ALOT more this time and the results speak for themselves
    275x5 narrow grip the rest are wide
    315x5
    335x5
    345x5

    leg press
    530x5
    710x5
    760x5

    calf raises
    350x5
    400x5
    440x10
    490x whatever I just cranked them out

    single leg extension
    90x5
    100x5
    120x5
    120x5
    no rest 80x7

    hammy curls single leg
    90x5
    100x5
    110x5
    120x5
    120x5

    OK nutrients without dinner is the following
    2878cals
    30/39/31. I am happy that my fat is still low 30's. better than 40's but terrible compared to 20. 276g pro though ye ha!
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    Shoulders

    Seated overhead dumbell
    45x5
    85x5
    90x5
    95x5
    100x5
    100x3 would have gotten the forth but I didnt ****ing lock out on it!!!

    Hammer strength iso lateral
    2pps +25 x5
    3ppsx5
    3pps +10x5
    3pps +25 x2

    dumbell side raises
    25x5
    30x5
    35x5

    forgot the rear delts

    did some cubans internals and externals, which I am thinkin isnt a good idea to do after shoulders as my delts are tired and I seem to get the acid build up alot faster making me weaker
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    Pullups
    bwx5
    30lbx5
    40lbx5
    50lbx5
    60lbx5 total weight 276lbs

    cable rows
    220x5
    240x5
    260x5
    270x5

    dumbell rows
    90x5
    100x5

    rackpulls
    warmup setsno resting
    135x5
    225x3
    315x1
    365x5
    385x5
    405x5
    425x5, got the balls and decided to try
    455 I got 2. Probably the most pain and willingful reps I have EVER done. First one was hard, 2nd one was ****ing INSANE Form was probably poor on the 2nd one for sure. Maybe next week wont do rackpulls just to give the back a break.

    BB shrugs both palms facing me
    225x5
    275x5
    315x5

    knee raises
    bwx8
    40x8
    50x8
    55x8 I beleive

    threw in some cable crunches. Wanted to do cardio but I wasnt feeling all that "up" to 30min. Im still kinda little jacked, I took some basic cuts at 5:15pm, worked out at 720pm and took 200mg caffience at 710pm oops. Mon-thursday come on corey CARDIO!!!!!
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    Got real ****ed up friday night, ended up passing out on a car at a dealer and woke up at 7am whoops. So I expected my lifts to suffer somewhat

    flat bench
    135x20
    225x5
    265x5
    275x5
    285x3 +2

    incline dumbell
    85x5
    95x5
    100x5
    110x I dunno, 4?

    Need more chest stim so I checked out barbell decline, maybe next week Ill try dumbell, I dont like barbell
    225x5
    245x5

    flat bench dumbell flies
    50x5
    60x5
    60x5
    60x5

    tried doing tricep dips, really irritated my elbows, I dunno why
    bwx5
    bw+30lb weight x5
    " "
    " "

    smith close grip
    135x10
    185x5
    205x5
    225x5

    dumbell skull crushers
    25x10
    30x5
    35x5
    40x5

    4 sets of 15rep rope pushdowns

    Cardio 400cals 35min

    Intake as of right now, minus dinner of course
    2414cals 28c/39p/33f 234g pro Maybe Ill have 2 eggs tonight or something.
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    Bis

    125x5
    130x5
    130x5
    135x3 or 4 I dunno

    Standing dumbell
    55x5
    60x5
    65x3
    65x2 and did 3 on the left.

    dumbell hammers
    50x5
    55x5
    60x5

    no legs, no spotters worthy to trust. grr. maybe possibly tmw.. Dead tired, im so tired I cant sleep, this blows. But the good news is I get to work 2 days this week whoop de dooooooo
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    Shoulders

    Seated overhead
    85x5
    90x5
    95x5
    100x5
    110x2 with 1 forced I beleive

    Hammer strength iso lateral
    2pps+25x5
    3ppsx5
    3pps+10x5
    3pps +25, IMM 3 forced reps (in my mind) (plates per side)

    dumbell side raises
    30x5
    30x5
    20x8
    20x8

    reverse pec deck
    145x8
    160x8
    175x8

    Figure I will try the rotators tmw and see how the burn it and if its much better.
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    Back

    Pullups
    40x5
    50x5
    60x5
    60x4 + a few ugh ugh's haha

    cable rows
    220x5
    240x5
    260x5
    260x5

    rack pulls
    225x3
    275x2
    315x1
    365x5
    385x5
    405x5
    425x5, **** was heavy today

    did the knee raises for abs

    then cardio 35min 400cals
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    I just noticed Nov 2004 my bench was 315x4, its currently 290x4 LOL. Man lifts suck when your to poor to afford food. Other than chest all my other lifts have gone through the roof

    Chest tris
    135x15
    225x2
    255x5
    265x5
    275x5
    290x4

    dumbell slight incline
    85x5
    95x5
    100x5
    110x3/4 dont remember

    barbell decline
    185x5
    225x5
    245x3 +2 forced
    225x5 +1 forced

    incline dumbell flies
    50x5
    55x5
    60x5

    dips tris
    bwx5
    30lb dumbellx5
    35x5
    40x5

    dumbell skull crushers
    30x5
    35x5
    40x5
    40x5 then threw out some momentum reps for 3

    straight bar pushdowns 4 sets

    then 4 sets one arm reverse push downs then superseted

    Cardio 35min 410cals
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    ****ty day out, rainy, foggy, just a crap day which carried over to the gym. Did some bis, calfs, hammy curls and leg extensions. Pretty much one of you why do I bother days
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    Houston we have a problem. I dont know if its lifting related, being at work bent over for 8 hrs, or the fact my ass sinks in my bed but the lumbar spine is having a problem!!! I would say somewhere in the L3-L4 area, maybe L5 to. There is no pain, numbness, tingling or anything anywhere. Its not a sharp pain in my back, but its makes me know its there. I can bend over, twist etc etc, just when rack pulls came there was this "thing" like its saying hello I am here and this isnt a normal feeling.

    Im kinda thinking maybe I am rack pulling with the bar to low I dont know. I took last week off( t day) , maybe I can take 2 weeks off of rackpulls and substitute hyperextensions and further examine my form on rackpulls, and subtract 1 plate. No one replies to these journals, but Ill research more about this so if anyone has tips I am all ears.
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    Chest tris

    decided to hit dumbells, gym goes to 120, and 120 is easy sad.gif
    100x5
    110x5
    120x5
    120x4 my hands were slipping the entire set and the awkwardness just cost me the last rep is all.

    I want to purchase the oly dumbells, but afriad to add more to the cc!

    slight incline dumbell
    90x5
    100x5
    110x4 I think or 5 I dunno

    Bw dips x 12 12 12 x10

    incline dumbell flies
    55x5
    60x5
    65x5
    might have did another 65 I dunno

    decline CGBP
    155x5
    185x5
    205x5
    225x4

    dumbell skull crushers
    35x5
    40x5
    45x5

    some v handle push downs, then straight bar reverse pull downs
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    Back

    Pullups
    quick bwx5 to warm them up
    40lb dumbellx 5
    50x5
    60x5
    70x3 good ones and 2 ish ish

    dropped cable rows and figured I would try yates rows
    135x5
    185x5
    205x5
    225x5
    245x5 I like them, Need to work on the 245 some more to get the full effect of the back, but I like them so far

    did some seated one arm cable rows
    then some behind the back smith shrugs, then smith 1 arm shrugs, knee raises for abs then hyperextensions @ bwx10 bwx10 and a 25lb plate x10

    The lumbar region seems ok, didnt irritate at all during my lifts. One more week off for rackpulls, then maybe ill EAAASEEE my way back into it.
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    Chest, lifted like a ****ing power house

    flat dumbell
    100x5
    110x5
    120x5 or 6 dont remember
    120x6 right arm failed half way up on 7th

    slight incline dumbell
    90x5
    100x5
    110x5
    110x4

    incline flies
    50x5
    60x5
    65x5
    70x5

    3 sets of bw dips at 10 reps. Left elbow kinda bothers me after wards

    flat bench cg
    135x15
    185x5
    295x5
    225x4 I beleive

    dumbell skull crushers
    35x5
    40x5
    45x4, and used momentum to get the 5th

    pushdowns 3/4 sets

    cardio 35min 400.3 cals heart rate pegged 172 for a few min, average around 155-160

    Dam heart is there but the budget still aint Will I ever grow!!!!

    215.5 last night in boxers I beleive after shower btw.
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    Back

    weighted pullups (bw @ 215.5lbs)
    45lb dumbellx5
    55x5
    65x5

    yates rows
    185x5
    205x5
    225x5
    245x5
    250x6 with a sorta jerk 7th

    threw in some standing cable rows

    hyper extensions
    bwx7
    35platex7
    45lb dumbellx7
    55lb dumbell x7
    70x5 ****ing thing almost flipped over. so I guess 70lb dumbell is the limit if I take it nice and slow to keep gravity from making me eat rubber floor

    dumbell shrugs, then bb behind the back shrugs

    knee raises and cable crunches and thats that


    As far as the lumbar region it feels wonderful. 2 week off of rack pulls did great. when I was doing the yates row I picked them up like a rackpull just to see and it felt great. So perhaps next week Ill hit up rackpulls again, maybe just 315. Perhaps 275, 295, 315, 335. Until next week fellas
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    Went snowmobilin for 5 hrs so I missed 2 meals

    Dumbell flat bench
    100x5
    110x5
    120x6
    120x5

    slight incline dumbell
    90x5
    100x5
    110x5
    120x3

    incline dumbell flies
    50x5
    60x5
    65x5

    bw dips 10 reps@ 3 sets

    decline CG
    185x5
    205x5
    225x5
    235x4

    dumbell skull crusher
    35x5
    40x5
    40x5

    some reverse pull downs, then some rope over head forward extensions (?)

    3 people this weekend who havent seen me in a few months say DAM your chest shrunk DAM BARBELL. dumbells now! Almost bought some olympic dumbell handles last night, but figured it was best not to for the credit cards sake. Man this 120lbs max in the gym is wasting me time
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    Legs bis

    I finally got over my fear of squats without a spotter!

    Squats WELCOME BACK!
    135x7
    225x5
    275x5
    295x5
    315x5

    perhaps next week Ill start with 295, then 315, then possibly 325

    leg press
    620x5
    710x5
    800x5
    890x3 heeeeeaaaavvvyyyyy

    leg extensions then laying ham curls

    single leg ham curls

    calfs on leg press


    standing dumbell curls
    55x5
    60x5
    60x5
    65x3

    preacher cable where I load my own plates might be a 10lb already load so Ill add that as well
    110x5
    125x5
    135x5
    135x4 with a er er er er 5th rep

    dumbell hammers and thats the game
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    Felt like one of those "gotta get through the motion" days

    Weighed pull ups
    45x5
    55x5
    65x5 maybe I did it again at 65x4

    yates bb rows
    185x5
    225x5
    235x5
    245x5
    250x5

    Rack pulls, really focused on my form, hard to see the side since that mirror is 40 feet away
    225x8
    275x5
    295 I think x5
    315x5
    got balls and tested 365x5

    Over all everything felt great. Next week I will probably do the same thing, then after that 2 sets of 365 and from then add the weight up

    Also did abs, next week I am taking off as monday its 1pm, tues close, then after that is 8pm. Cya in pre 08
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    Man 2 weeks off felt like forever. SO sluggish and tired in the gym! Strength the same just about, tris little weaker or the mental isnt there yet.

    Dumbell flat bench
    100x5
    110x5
    120x5
    120x4

    slight incline dumbell
    80x5
    90x5
    95x5
    80x7

    flat dumbell flies
    50x5
    55x5
    70x5
    70x5 ya my buddy broke the 65's and the 60;s were missing so the 70 jump I had to!

    bw dips

    Decline GCBP
    135x5
    185x5
    185x5
    205x5

    some incline skull crushers
    75x5
    95x5
    95x5
    100x5 my tris are pathetic lol

    some some one arm rope push downs then TRIED cardio, I want to do it everyday for 2 weeks to make up for the lazy gigglyness
    I made it to 275cals or 25min. MAN I was tired. I was proud that I did cardio though


    Fatty hurtz @ 220

    Btw right knee and right ankle are bothering me, more like a stress feeling so Im gonna slap on some ben gay and hope it well
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    Pullups

    50lb dumbellx5
    50x5
    55x5

    Yates rows
    225x5
    245x5
    250x5
    250x5

    Rackpulls
    315x5
    365x5
    365x5

    Im having a problem keeping my shoulders back on 365, 315 felt great. I dont wanna say its to heavy for the perfect form but I dunno.

    Cable crunches
    cardio 35min 401cals
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    Chest and tris was yesterday, I did em just lazy to post


    Today bis and legs

    Did the cable preacher where I load the plates on, Im gonna guess and say starting weight is 10lbs.

    warm up 55
    100x4 to warm them up more
    110x5
    125x5
    135x5
    145x4
    I like this machine so far, I can really see it working my brachialis

    My standing dumbells have suffered though as I am really forcing the curls from the machine above
    50x5
    55x4
    50x5

    Reverse ez curl
    80x5
    80x5
    100x5
    100x7 then j ust hit up 70x8

    Squats no spotter
    135x8
    225x4
    275x5
    295x5
    315x5
    325x5 the fifth one was a little wobbly,leaned forward a tad but I got it. Next week Ill do the same, then try 335.

    Legpress
    620x5
    710x5
    800x5

    Leg press calf
    350x10
    350x10
    400x10

    Did some leg extensions, dual ham curls and single ham curls
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    Shoulders

    Dumbell seated overhead
    80x5
    90x5
    100x5
    100x5

    hammer strength
    3ppsx5
    3pps+10x5
    " "

    cable ride raises, pec deck rear delts

    no RC this week
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    Back

    I did some hammer strength for lats

    2pps +25x5
    3ppsx5
    3pps+10x5
    3pps+25x4 plus 1 3/4 rep

    yates rows
    225x5
    245x5
    255x5
    275x something, 3/4 good reps

    seated cable one arm row
    70x10
    70x10
    85x10
    85x10

    threw in some smith shrugs and cable crunches
  

  
 

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