HokiePride...{The Return}...2016

9/25/22

My youngest son turned 9 on this day.
Time to get some gym work done and go home and celebrate his life and Pokémon party.

Bench
300# | 4x10, 1x9

The first set I was gased and decided to put on the elbow cuffs which gives a little more help out the hole. Inching closer to the infamous 315 for sets of 10.

Incline bench
185# | 3x10

Db Incline
65, 75, 85 | x10
 
9/27.22

Hitting legs for first time in almost three weeks but seems I didn’t lose the conditioning. Work killed my determination and commitment but this week I’m on vacation so it’s go time to get back on track.

Squats
155# | 1x10
265# | 1x10
375# | 1x10
425# | 5x5

Hip Abduction
Hip adduction
 
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10.1.22 SQUATOBER BEGINS
8th Annual Worlds Largest Knee Bending Party
SW: 374lbs
CW: 349lbs

SQUATS
325, 340, 350, 365, 375 {All sets 5 reps}

BENCH
315# | 3x8, 2x8 {w/ Catapult}

Did some back secondary back work. This involved all cables. Tomorrow utilizing more BB, Delt/Trap work.

Ended this session with 30min SAUNA
 
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10.2.22

Repeat of yesterday
 
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10.3.22
SQUATOBER DAY 3

Squats
405 | 8x2 {10min} {16 Total Reps}

OHP
105# | 4x5

Snatch Grip Deads
225# | 3x10
 
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10.4.22
Day 4

Squats
315# | 5x7

Bench Press
275# | 5x7

Tricep Pushdowns
65# | 3x30

*skipped the Db Rows but will add them in tomorrow. Also add in Assisted PullUps.
 
10.5.22 Wednesday
SQUATOBER DAY 5

Squats
350# | 4x5

Deadlift
330# | 4x5

Bb Row
135# | 3x10

Bicep Curls
30# | 3x15
 
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Thursday 10.6.22
Squatober Day 6 Planned

Squats @ 85%
405# | 2, 3, 4, 5 REPS

Bench {.95 of max} @ .85
330# | 2, 3, 4, 5 REPS
 
Happy birthday to your son! Hope he enjoyed his special day. Was tempted to run Squatober, as I dead Deadcember before. But as I'm cutting right now I figured going too heavy every day might not be a good idea.
 
Segansational said:
Happy birthday to your son! Hope he enjoyed his special day. Was tempted to run Squatober, as I dead Deadcember before. But as I'm cutting right now I figured going too heavy every day might not be a good idea.
Click to expand...

Thanks for checking in and for the birthday wishes. He turned 9 and is growing up fast.

For sure. It’s brutal. I got sick a week ago and was out for a week. Today I’m doing squats only and jumping back in on Monday, week 3.

It’s proved to help me rebuild since losing all my muscle last year from Covid hospitalization. I’m attempting to try it again. Already failed after contracting a viral respiratory infection from one of my kids.

I’ll have a week overage into November just before Deadcember. Believe me, I’m working to cut fat as well. I’m still suffering from Long term Covid effects. I’m fighting through it. I don’t know how successful I’ll be.
 
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10/15/22 Saturday

I’m returning after a week off due to being sick. In order to make up for the week I hit Squats just to get under the bar again.

Squats
Warm Up
155# | 10
245# | 10
375# | 10

Work Sets
445# | 3x5, 1x3

Tried hitting all 5 sets but that’ll come with time.
 
10/17/22 Monday

Jumping back in the .

1. Farmers Walks
4 x 40yds

2. Squats
325#x4
350#x4
375# | 2x4

3a. Deadlifts
315# x 4
335# x 4
365# | 2 x 4
3b. Assisted ChinUp
4 x 2-5

Cardio
Bb bicep 21s
 
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10/18/22 TUESDAY

DAY 18 of Squatober

1. Squats
415# | 4x4, 1x5

2. Bench Press
320# | 4x4, 1x5 or 3 x 7 {21 Reps}

3. Db Shrugs
4 x 25
 
10/19/22 Wednesday - Squatober
 
10/20/22 Thursday - Squatober
 
10/21/22 Friday - Squatober
 
10/22-10/23 Off - Squatober
Saturday & Sunday

No workout just rest days.
 
HokiePride said:
10/22-10/23 Off - Squatober
Saturday & Sunday

No workout just rest days.
Click to expand...

I'm late to the party, but what is "Squatober?" I mean, I get the gist of it, but just curious.

Love the log, btw. Awesome commitment! I've only read through a few pages, but your numbers are awesome! Great work and congratulations on the recovery!
 
Brocodeout69 said:
I'm late to the party, but what is "Squatober?" I mean, I get the gist of it, but just curious.

Love the log, btw. Awesome commitment! I've only read through a few pages, but your numbers are awesome! Great work and congratulations on the recovery!
Click to expand...

I’m in process of updating last few days. I forgot to post last few workouts. Thanks for visiting and commenting. Every year in October a strength coach posts workouts for the entire month of October. It’s basically an international squat party. He posts the workouts the day before at noon. Everyone gets the workout at the same time but it’s up to you when you perform it the next day.

In theory everyone participating is squatting for 31 days, rest on weekends. You figure out your maxes before day 1 and based on the workout, you calculate your weight for each day as it posts. They post on instagram @penandpaperstrengthapp.

Also in December similar to October but it’s focused on deadlift hence the term Deadcember. These are the only two months everyone Is doing the program together. It’s grueling and people drop out. I’ve been doing it for last few years with exception of 2020.

Of course, I was strong and lost all my strength and atrophied badly while fighting for my life from Covid. This has helped regain my muscle and strength. Last year my numbers were extremely low as I had no strength. This year it’s propelled me through after a year of rehabilitation to near where I left off. I still have. Ways to go. Anyways, at the end of the 30 days, everyone PRs. This workout builds your entire body as I leave out some exercises based on covid fatigue. To get the full gist of what I’m doing look it up, including the hashtag
#squatober #deadcember

You’ll also see people who posts their workouts specifically for those two months of you look up the hashtags. Throughout the year he’ll throw examples out there randomly until it’s time to start again. He has tons of plans on his actual website which is tagged under his screen name on IG. Honestly I screenshot all the workouts every year and save them. Then I use them as templates and break up the workouts. I just don’t squat each time until October. FYI, every year the workouts are different. Not one is identical, that’s why I save them. He has been doing it since 2016.
 
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10/24/22 MONDAY

SQUATOBER- The Final Stretch

Squats
Bench
Dead’s

Cardio
Bent Over Row/Farmers Walks
 
10/24/22 MONDAY

SQUATOBER- The Final Stretch

Squats
320# | 1 + 4
340# | 1 + 3
365# | 1 + 2
375# | 1 + 2

Bench
275# | 8 x 2 {1min rest}

Dead’s
315# | 5 x 2 {1min rest}

Cardio
Bent Over Row/Farmers Walks
 
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HokiePride said:
I’m in process of updating last few days. I forgot to post last few workouts. Thanks for visiting and commenting. Every year in October a strength coach posts workouts for the entire month of October. It’s basically an international squat party. He posts the workouts the day before at noon. Everyone gets the workout at the same time but it’s up to you when you perform it the next day.

In theory everyone participating is squatting for 31 days, rest on weekends. You figure out your maxes before day 1 and based on the workout, you calculate your weight for each day as it posts. They post on instagram @penandpaperstrengthapp.

Also in December similar to October but it’s focused on deadlift hence the term Deadcember. These are the only two months everyone Is doing the program together. It’s grueling and people drop out. I’ve been doing it for last few years with exception of 2020.

Of course, I was strong and lost all my strength and atrophied badly while fighting for my life from Covid. This has helped regain my muscle and strength. Last year my numbers were extremely low as I had no strength. This year it’s propelled me through after a year of rehabilitation to near where I left off. I still have. Ways to go. Anyways, at the end of the 30 days, everyone PRs. This workout builds your entire body as I leave out some exercises based on covid fatigue. To get the full gist of what I’m doing look it up, including the hashtag
#squatober #deadcember

You’ll also see people who posts their workouts specifically for those two months of you look up the hashtags. Throughout the year he’ll throw examples out there randomly until it’s time to start again. He has tons of plans on his actual website which is tagged under his screen name on IG. Honestly I screenshot all the workouts every year and save them. Then I use them as templates and break up the workouts. I just don’t squat each time until October. FYI, every year the workouts are different. Not one is identical, that’s why I save them. He has been doing it since 2016.
Click to expand...

Thank you for the detailed reply.

I actually just checked out @penandpaperstrengthapp on Insta and wow, that's an intensive routine! I took a few screen shots as well, as the work outs, like the "see-saw" stuff would be a nice mix up to do for a week or so. I'm actually in the process of cutting some weight, and that volume and frequency of squats would be my undoing lol!

I get the whole COVID fatigue thing. I'm actually just coming out of a 2 + plus week COVID infection. My experience was no where near yours (I'm glad that you're relatively okay), but it's still been taxing nonetheless.

I haven't actually jumped back into any lifting whatsoever, short of some kettlebell stuff, as I've been reading/researching that symptoms of so-called long COVID can occur because of putting too much extraneous physiological stress on the body too quickly after the infection and recovery period.

I didn't actually require any treatments, short of self-medicating with OTC stuff, but I did run and am still running a number of the OTC supplements to help, and/or potentially mitigate the potential for longer lasting symptoms.

I'm currently running 1000mg of Quercetin, 1200mg of N-Acetyl Cysteine (NAC), 50mg of elemntal Zinc, 600 mg of of Superoxide Dismutase (SOD), & 2000 FUs of Nattokinase. I'm hoping that this will mitigate any potential long-term symptoms while I recover. My stamina and endurance is noticebly down, as I've been getting a bit winded even going up and down the steps. I was actually supposed to start TRT tommorrow, but may hold of for a bit while my body recovers and shoots to hit some type of homeostasis.

I actually just saw that your in York, PA. I'm actually based in Lancaster County, and go to the Restore Hyperwellness in Lancaster as well! Small world! Take care and good lifting!!
 
10.25.22 TUESDAY

“COPYCAT” Same as yesterday but little higher pct.

Squats
320# | 1 + 4
340# | 1 + 3
365# | 1 + 2
375# | 1 + 2

Bench
280# | 8 x 2 {1min rest}

Dead’s
330# | 5 x 2 {1min rest}

Cardio
Bent Over Row/Farmers Walks
 
10.26.22 WEDNESDAY

SQUATS
325# | 5
365# | 4
400# | 3
425# | 2
450# | 1

Military Press
135# | 3 x 5

Assisted Chin-up
80# | 3x3

Crushers
3 x 15
 
10.27.22 THURSDAY

Squatober

SQUATS
325# | 5
375# | 4
410# | 3
435# | 2
460# | 1
475# | 1

Military Press
135# | 3 x 5

Assisted Chin-up
80# | 3x3

Cardio
Bicep curls
3 x 15
Zottman Curls
3 x 10
 
Brocodeout69 said:
Thank you for the detailed reply.

I actually just checked out @penandpaperstrengthapp on Insta and wow, that's an intensive routine! I took a few screen shots as well, as the work outs, like the "see-saw" stuff would be a nice mix up to do for a week or so. I'm actually in the process of cutting some weight, and that volume and frequency of squats would be my undoing lol!

I get the whole COVID fatigue thing. I'm actually just coming out of a 2 + plus week COVID infection. My experience was no where near yours (I'm glad that you're relatively okay), but it's still been taxing nonetheless.

I haven't actually jumped back into any lifting whatsoever, short of some kettlebell stuff, as I've been reading/researching that symptoms of so-called long COVID can occur because of putting too much extraneous physiological stress on the body too quickly after the infection and recovery period.

I didn't actually require any treatments, short of self-medicating with OTC stuff, but I did run and am still running a number of the OTC supplements to help, and/or potentially mitigate the potential for longer lasting symptoms.

I'm currently running 1000mg of Quercetin, 1200mg of N-Acetyl Cysteine (NAC), 50mg of elemntal Zinc, 600 mg of of Superoxide Dismutase (SOD), & 2000 FUs of Nattokinase. I'm hoping that this will mitigate any potential long-term symptoms while I recover. My stamina and endurance is noticebly down, as I've been getting a bit winded even going up and down the steps. I was actually supposed to start TRT tommorrow, but may hold of for a bit while my body recovers and shoots to hit some type of homeostasis.

I actually just saw that your in York, PA. I'm actually based in Lancaster County, and go to the Restore Hyperwellness in Lancaster as well! Small world! Take care and good lifting!!
Click to expand...

Just to elaborate on a few things here, I actually was in the gym two weeks post Covid hospitaization. I went to the gym with a walker and used it to get around becuase I needed it to go long distances. In fact, I began lifting while in the hospital bed when I couldn'nt lift my arms due to the weakness and atrophy but was able to move my fingers. I convinced a nurse to let me use a saline solution bottle i seen on the counter in my room. I couldn't talk becuase of the ventilator, feeding tube and ecmo machine i was on. Tubes going down my throat. I was able to get them to hand it to me and I started squezing it. with my right hand. I had to attempt to toss it to my left as it was weaker than the right. Anyways, there is a lot more to my story while in the ICU but yes, I made it out by grace of god.

In regards to the fatigue, I still have it. I used the programming last year in conjunction with my out patient rehab. I was only able to left 5lbs with my right and 2.5 with my left and couldn;t raise my left beyond parallel becuase my shoulder was seperated due to them turning me over and over while in a coma for six weeks initially. Once the shoulder healed through intense rehab and exercises I knew to do my strength on the bench began to climb.

I then got a boost due Squatober. Remmeber I had to relearn to sit up, stand and walk again. I'm 6'5" and was 384 when I entered the hospital. I left at 310lbs, lost 80lbs. I had loose skin due to the muscle loss. I couldn't take seeing myself in the mirror. I did everything regardless of how much it took to go and workout. The squatober is structured around compound lifts. I continued it through November, just dropped out the squat frequency. I rolled right into Deadcember. This is Deadlift focused. The fatigue is real from Covid but I turned 49 last while in ICU. I lost my life and was recesitated. I can't tell you enough how I beat the odds even before that experince but even more so afterwards becuase of God.

At restore lancaster I get the NAD+ and IV therapy {Wonder Juice}. I was recently taken off TRT due to my system unable to keep blood count normal and iron spiked. I wasn't on it while hospitalized and recovering. It seems my body doesn't maintain well with it anymore so my GP told me to stop. I was only on it for 2 yrs prior and 6 months this time around.

People will always give a reason to not to do something, I always look for a way to get it done.
 
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That's quite the story; powerful stuff my friend! In terms of recovery, how do you think weight lifting influenced your recovery? I'm just getting back into it myself, but have been feeling great actually, well since starting TRT.

I'm thinking the supplement regime, coupled with a clean diet and healthy living, really helped overcome my post-COVID fatigue. Of course, I again, had no where near the experience that you had, but I'm glad that you came out of it alive and motivated! 80 lb. is quite the weight loss! Are you planning on keeping it off? I'm 6'3" 255 lb. and 38, but definitely feel it in my knees lol!

I've also been doing the NAD+ drip. I was taking it orally via Dr. David Sinclair's protocol for the past 2 years, but the IV drip seems to be so much more effective; it really helps to energize me. It's a small world, crazy that you & I go to the same wellness clinic!
 
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Brocodeout69 said:
That's quite the story; powerful stuff my friend! In terms of recovery, how do you think weight lifting influenced your recovery? I'm just getting back into it myself, but have been feeling great actually, well since starting TRT.

I'm thinking the supplement regime, coupled with a clean diet and healthy living, really helped overcome my post-COVID fatigue. Of course, I again, had no where near the experience that you had, but I'm glad that you came out of it alive and motivated! 80 lb. is quite the weight loss! Are you planning on keeping it off? I'm 6'3" 255 lb. and 38, but definitely feel it in my knees lol!

I've also been doing the NAD+ drip. I was taking it orally via Dr. David Sinclair's protocol for the past 2 years, but the IV drip seems to be so much more effective; it really helps to energize me. It's a small world, crazy that you & I go to the same wellness clinic!
Click to expand...

It’s been a minute since I’ve posted. I’ve taken some time off due to work and prepping for DEADCEMBER.

After I completed Squatober I seen a significant decrease in strength on bench. Reason being is I dropped more weight apparently. Now I’m recalculating all numbers for SBD, {Squat/Bench/Dead}.

I plan to keep the weight off for sure. I want as much body fat off as possible. I measured it recently and found I’m 29%. This amounts to approximately 100lbs. If I continue to gradually lose it I’ll eventually get closer to 300. I hold a majority of it in my stomach. It’s come down significantly. Again, Covid taught me a lot about my body, especially after recovering.

I’ve been taking the semaglutide from Titan Medical, while doing Nad+ through Restore Lancaster every two months. The drip is much more effective although they now offer a intramuscular shot. This has brought me back stronger than ever internally and externally. I’ve begun to raise the bar on calisthenics.

I’m fighting strength while dropping weight. It’s ok because I accept one over the other. I have many plans for myself once I reach the 50yr mark in my life next Summer and reached goal weight. This is just the beginning.
 
Rocket3015 said:
@HokiePride
I am very interested in Semaglutide, can you tell me a bit about your protocol ?
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Absolutely, I’m in the gym training right now but I’ll lay it out for you in a bit.

Work has had my full attention working 20+ hrs last few weeks and has killed an entire years of progress so I shifted my productivity to fat loss and muscle growth as opposed to power. Hence the added supplement of Semaglutide {Aka Ozempic, aka Wyngovy}. My is the actual compounded form which is why it’s the main ingredient name I’m using via Titan Medical Center.

In a few I’ll lay out the details.
 
11/25/22

Awaiting Deadcember to begin. In meantime this is what I did today!

Assisted Pull UPS Extremely Hard but accomplished}
5x5

Dips {Extremely Hard but accomplished}
5x5

Lat Pull Downs
Seated Lat Row

Delt Laterals
Delt Front Raises
Upright Row

Tricep Extensions
 
Rocket3015 said:
Thank you!
Click to expand...

The protocol is once a week. If you purchase through Titan Medical Center you pay for 13 weeks. Weeks 1-3 is 10 units. 4-13 you take 20 units. It’s actually called Ares through Titan Medical. The supplement helps suppress appetite and slows the process of food breakdown. Slow gastric emptying. It allows you to feel fuller longer. The more your nutrition is dialed in along with exercise the faster weight you lose.
 
HokiePride said:
The protocol is once a week. If you purchase through Titan Medical Center you pay for 13 weeks. Weeks 1-3 is 10 units. 4-13 you take 20 units. It’s actually called Ares through Titan Medical. The supplement helps suppress appetite and slows the process of food breakdown. Slow gastric emptying. It allows you to feel fuller longer. The more your nutrition is dialed in along with exercise the faster weight you lose.
Click to expand...

Mine should be here today !
 
Rocket3015 said:
Mine should be here today !
Click to expand...

I’m also adding in AOD9604 as a compliment to ARES {Semaglutide}. My body-fat has no chance of surviving anymore.

Stopped in for my usual IV therapy @ Restore Lancaster for reupped my drip packages and NAD+ for all of 2023 due to their sale through Dec. 4th, Let’s go!

Deadcember begins tomorrow and I’m getting an early start.

Assisted Pull UPS
4x8

Close Grip Pulldown
4x12 | 120#

Seated Row
4x12 | 100#

High Row
4x12 | 2PLx2

Db Pullover
4x12 | 70#

Dips
5x8
 
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AOD9604
Mix it with 8mL of Bacteriostatic water. Then inject 40 units Mon-Fri. {or on a 5 days on, 2 off}. 40 units equates to .40mL.

This in conjunction with Ares {Semaglutide once weekly @ 20 units.}
 
12/1/22

So it begins…..Deadcember

Chest Power Focus
2@285x3 | 2@305x2 | 1@340xNeg.

Deadlifts {x3 reps Each}
165/202/245/325/365
 
Day 2 of Deadcember:

Deadlifts
245# | 4x5
Lat Pull
3x8
Dumbbell OH Press
3x8

DB Row | 3x8
BB Curl | 3x15
Tricep Ext.| 3x15

@Rocket3015 @Segansational

Gentlemen,
Thanks for stopping by my log. I appreciate you both for commenting. I have been on this reconstruction journey since leaving the hospital Julu 26, 2021. It's been a year and a half. I'm still putitng my life back together. I actually have gained most of the muscle back I lost but can't quit reach the same strength levels which is ok. I've shifted my priorites to bodybuilding for next 2.5 years. This will give me a 3yr baseline to get the strength, muscle density and fat loss for my liking.

A view into the nutrition and supplementation I've stacked for ultimate body fat desctruction. Dec' 22-Feb' 23.

LISS Cardio | 2-3x wk, 35min

{Fire&Ice} RESTORE LANCASTER
Sauna/Cryotherapy - 2-3x Wk
IV Therapy | Wonder Juice {Custom IV} | NAD+ {Interchange Mo.}

Titan Medical Center
Ares {Semaglutide} - {20 units, 1 day a week}
AOD9604 { 5 days a week 40 units}

Synthetek
Sythetine - 5ml: AM {5 days wk}

CLA/Carnitine - BPI Sports {AM/PM}, 2x Morning & Midday
Rapidcuts - AM
Lipo6 Gel - AM/MD
Lipo6 Nighttime

Lets see how this goes!
 
Rocket3015 said:
Any Pic's ?
Click to expand...

No pics as of yet because I suffered body dysmorphia for quit some time over the rapid muscle loss and atrophy. I weighed 384 pre Covid, left the hospital and weighed 308. Gained my most of the muscle after seeing how weak and disgusted I looked, even though I escaped death. Couldn’t even handle turning on the bathroom light while showering because I was so embarrassed. I see every flaw in my body. Since recovering I’m now trying to work on symmetry rather than strength because when I’m dropping weight I’m finding it more difficult to hang onto strength. It’s been a battle trying to ignore my former self and strength feats.

Sorry for the long explanation but I’m getting more comfortable looking at myself and beginning to see the strides I made since leaving the hospital July 26, 2021. I filled in most of my upper body but far from where I plan to go. Belly fat is where I have the biggest issue as this is where I held it the most. It’s last to go.

January 1st
I will take pictures as I should be more comfortable taking them. I’ll be 1 month in my daily Dip/Assisted pull-up journey. Also compLeted Deadcember. I’ll have a great baseline for Summer 23’ as I’ll be turning 50 June 22.
 
Glad you are still with us and great you are trying to improve yourself !
 
Hey man, I know it's been a long road to recovery, but we're here to support you through it. That's the best part of forums like this, the encouragement. Think it sounds like a good plan to switch your focus/priority.
 
Dec. 20.22

STill here and making the best of the time on this planet. STill grinding.
Hitting bench twice a week on a regular. Neglected legs for a few weeks due to work but adding them back in now that I'm on vacation. Technically, got called in tonight but shouldn't have. I have another week and a half remaining but coworkers needed help. Things have hit the fan and gotten out of control.

Took a rest day today and yesterday but I'll be up all night working tonight.
 
Dec 22 Thursday

Plan for today!

Chest

Bench Press
135x10, 135x10, 225x8
2@295x3 | 2@315x2 | 1@335x1

Incline Bench
135lbsx10 | 185lbsx10 | 225lbsx8 | 275lbsx5, 315lbsx1

Bdwt Dips
4x8
 
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Dec. 26, 2022

Hit bench again and few exercises. Skipped legs this previous week due to work. One day I’m supposed to be on vacation the next off. They can’t decide to give me my deserved vacation days or keep me busy since I’m most knowledgeable in work I do and they are starving for bodies.

Chest Power Focus
1@285x5 | 2@310x3 | 2@330x2

Reverse Grip Bench COOLDOWN
4@205x10

Hammer Machine Flys
145# | 4x15

Since it’s start of new week. I’ll get more work in and plan for 2 leg days. Especially since it’s been a month. I missed out on Deadcember but will do it on my own next month. Continue on my transformation, lowering body fat and leaning out.
 
If it's been a month since you have done legs I'm not sure you want to do two sessions in the first week back ?
 
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