dapack's latest activity
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A couple of great workouts so far this week.👍 -
Bench 5/3/1 Week Warmup/Mobility 115x5 135x5 170x5 190x3 210x5 Assistance Pushups 3x15 DB Row 3x12 Reverse Lunge 3x8
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Yep, you know what build success? Daily, boring, repetitive habits. Showing up consistently and putting in the work! Nice job getting it done.
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Hard Conditioning Stuck with the bike today… Bike Sprints 15 on 45 off 10 rounds
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Totally agree with that. Our kids were all off this weekend so I may be feeling something off that. Sometimes you just gotta pinch the clock. As you and a lot of others have said… consistency is a...
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They can’t all be winners, but you’ll be better than if you hadn’t put in the work & tried at least 👍
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Squat 5/3/1 week Warmup/Mobility 115x5 135x5 185x5 215x3 235x7 Assistance DB Bench 3x12 DB Row 3x12 Ab Wheel 3x11 Top set was okay I guess. Have a great day everyone.
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For EFS bands, thin orange are microbands. Reds are minis. Green = monsterminis, and thick orange are Lights.
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Evening session W3-D2 Warmuos Bench- 45x10 95x10 135x5 185x3 205x1 3x6x205 Bench pause 3x2x215 BB upright rows 2x8x95 2x12x65 Incline bench 2x10x135 Plate fly 2x12x25 Plate curl 3x10x35...
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Again, I try to remind myself when I can that while my career is high stress, more time away from home than I'd like, etc. - to enjoy the perks (like that view!) and things I get to experience and...
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Yesterday I did a 20 mins Peloton bike ride, 4.79 mi, 131 cals - followed by 12:50 min, 0.59 mi walk for another 95 cals - outside on the riverfront pier just in front of our hotel. Great view...
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5/6/26 BW 237.8 3 min Assault Bike Scap Pushups Cat Camel Bird Dogs Tspine Mobility BW Squats Squats, Hansu Powerbar 44x5 154,264,308x3 +doubleply sleeves 352x3 +belt 396,418,430x3 Beltsquat...
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Awesome update, sounds like you are getting the hypertrophy you were hoping for while leaning out.
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5/5/26 BW 239.6 postWO 2 min Assault Bike Scap Pushups Cat Camel Bird Dogs Band Warmup Push-ups Bench, Texas powerbar 135,185x5 235,275x3 305 4x2, 1x6 CG 1-Boardpress 235 2x12 DB Lateral...
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dapack reacted to MrKleen73's post in the thread KLEEN LIVING - A log about Life, Training, and Nutrition. with
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Agreed, yesterday my daughter was home and wanted me to work out with her. My knee was not having any of the leg press at the house, and most of my upper body was sore, so I just did some light... -
dapack reacted to MrKleen73's post in the thread KLEEN LIVING - A log about Life, Training, and Nutrition. with Like.
They really stepped up the game on the traction yesterday, she really pulled my head back a lot farther this time. Although the resistance was about the same, the position was much more...
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dapack reacted to MrKleen73's post in the thread KLEEN LIVING - A log about Life, Training, and Nutrition. with Like.
Yeah, I am really excited to be able to feel I am doing an actual workout instead of just testing the waters, feeling for any issue, and expecting one at any moment. Now it is more this feels...
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dapack reacted to gphagan1's post in the thread KLEEN LIVING - A log about Life, Training, and Nutrition. with Like.
Nice workout….it’s always cool when the gym starts bringing in new equipment. And that Premier Assisted Pull-Up and Dip machine sounds like the perfect machine when you’re working back from injury...
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dapack reacted to MrKleen73's post in the thread KLEEN LIVING - A log about Life, Training, and Nutrition. with Like.
Yeah, I am excited to think of what I might be able to do again in the future. I mean here you are benching 235x10! The possibilities are wild! So, the gym went well yesterday. I am not on a...
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dapack reacted to MrKleen73's post in the thread KLEEN LIVING - A log about Life, Training, and Nutrition. with Like.
Oh I am doing my best, it is definitely a challenge not to get overexcited and do too much. Keeping myself testing abilities at reasonable levels requires a lot of self discipline but my chiro...
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5/7/2026 Thursday Stretches Warmups Yesterday’s workout Overhead Press 5-3-1 120 x 5 135 x 3 150 x 1 Arnold Press 40s x 10 45s x 10, 10 HS Iso Decline Machine 190 x 10 210 x 10, 10 Skull...
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5/6/2026 Wednesday Stretches Warmups Band Work Leg Extensions BFR 3 x 10 Leg Curls BFR 3 x 10 Calf Raises 3 x 10 Stair Master 5 minutes Haven’t really been having issues with going up and...
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5/5/2026 Tuesday Stretches Warmups Wide Mag Grip Pulldowns 145 x 10 160 x 10, 10 Pull-ups 10, 10 HS Iso Lateral High Row 230 x 8 290 x 8 320 x 8 330 x 8, 8 Standing Barbell Curl 105 x 12 110 x...
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dapack replied to the thread DaPack..Fighting Age One Day at a Time.May 6th, 2026 (Wednesday) Deads;**Sumo/ Deficit 25lb Bumper 4 sets 5 reps 225lbs, 225lbs, 250lbs, 275lbs 1 set 5+12 reps 275lbs Rack Pulls;**Peg 3 3 sets 5 reps 275lbs, 315lbs, 345lbs 1 set 5+10...
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Yes, I was already doing my cruise test at 40mg eod, so instead I mixed my weekly Trest & test dose in a single vial and switched to daily injections of 20 test & now ~2mg trest. I’m using a...
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Some great work in here, really looking forward to seeing how this one works out for you. I would love to see you at 220, just to have an idea of your actual muscle gains. It is much easier to see...
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Another great workout….interested in how that low dose Trest treats you. In Smont’s thread, at first I thought you meant 15 mg daily, and then I realized you said weekly, so I’m really interested...
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5/3/26 BW 240.0 6 min Incline Walk Scap Pushups Cat Camel Bird Dogs Glute Activation Tspine Mobility KB Suitcase Carries Deadlift, weightlifting bar 135x8 RDL 225,325x3 +belt 405,455,495x3...
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Oh also I have my fitness allowance this year that won’t go to a gym membership so I was wanting to add a lat pull down machine. Any recommendations for a decent one in that 300- range? Seen...
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Evening session W3-D1 Warmups Squat 45x10 135x10 185x5 205x5 225x3 3x6x245 - belt Squat- puase 3x3x215 BB rows 3x10x160 BB OHP 95x5 3x5x135 RDL 135x5 185x5 3x8x225 3x5x115 Leg raises/...