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  1. #5665
    M&S Veteran Fitraver's Avatar
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    Last pull pump day on this 12 week JM program complete.

    11/8 - PULL (Pump) - Back/Biceps/Abs (Lean Bulk Routine - Week 14 - John Meadows Creeping Death 2 - Week 12)

    Back: 2-3 min rest between sets

    Front Pulldowns:
    Warmup: 100, 120, 140 x10

    Working: 225x8x4 (1 rep left in tank) (lat pulldowns but with slightly more than shoulder with grip and pronated)

    Chest Supported Rows (dorsiflexor) :
    Working: 285x8x4 (1 rep left in tank) (pronated and high grip to hit upper back - really pull elbows back as far as you can and hold for a pause, get good stretch at bottom)

    Banded Shrugs:
    Working: 12x4 (1 rep left in tank) (after 10 walk back a bit for different and and knock out a few extra) (pause at top on each rep for 2-3 seconds)

    Weighted Hypers:
    Working: 45x12x4 (1 rep left in tank)

    Biceps: 2-3 min rest between sets

    EZ Bar Curls:
    Warmup: 50x10

    Working: 100x8x4 (1 rep left in tank) (solid reps)

    *supposed to be hammer curls but I did Incline DB Curls to go easy on forearm*
    Working: 30x10, 27.5x10x3 (1 rep left in rank) (controlled slow reps reps focusing on squeezing and big stretch at bottom)

    Abs: 1-2 min rest between sets

    Hanging Leg Raises:
    Working: bwxfailx3
    Ss壇
    Weighted Oblique Twists (on decline bench):
    Working: 25x20(each side)x3

    Weight Crunches (feet up on bench):
    Working: 10x20x3

    Cardio: none
    [B][U]*KEEP IT TECHNO*[U][B]

  2. #5666
    M&S Veteran Berserker's Avatar
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    Very nice sir! That was a hell of a 12 weeker lol.

  3. #5667
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    Quote Originally Posted by Berserker View Post
    Very nice sir! That was a hell of a 12 weeker lol.
    Yessir. Treated me very well.
    [B][U]*KEEP IT TECHNO*[U][B]

  4. #5668
    M&S Veteran Samson's Avatar
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    Hell yes! Whatcha got left a push and a leg?

  5. #5669
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    Quote Originally Posted by Samson View Post
    Hell yes! Whatcha got left a push and a leg?
    Yessir!! Then on to another!
    [B][U]*KEEP IT TECHNO*[U][B]

  6. #5670
    Super Moderator jtip1810's Avatar
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    Nice work Fit....I知 doing couch sits and remote control work for my fingers. Got a nice burn going

  7. #5671
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    Quote Originally Posted by jtip1810 View Post
    Nice work Fit....I知 doing couch sits and remote control work for my fingers. Got a nice burn going
    Probably gets nice and numb if you池e on gh lol
    [B][U]*KEEP IT TECHNO*[U][B]

  8. #5672
    PSL Rep Pushtoday's Avatar
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    Good morning Fit.
    Happy Friday brother.


    Pick Up Something Heavy

    http://puritysourcelabs.ru

  9. #5673
    M&S Veteran Berserker's Avatar
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    Morning brother

  10. #5674
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    Quote Originally Posted by Pushtoday View Post
    Good morning Fit.
    Happy Friday brother.
    Quote Originally Posted by Berserker View Post
    Morning brother
    Morning fellas. Happy Friday.

    Weight is up to 196.4 today I can also say the mk677 seems to be legit if I知 just going based off sides, which I know isn稚 always the best but is still usually a good indicator. I have been waking up with crazy numb hands and my weight has jumped 5lbs in 4 days when before that is was stable at 191. My sleep has also been very good.

    Today was also my last shot of eq. I値l have 2 more weeks just on the test p and mast p. The last week I値l add I値l add test c back in to get started for my cruise at 200 along with 200 primo. I may actually add the primo Monday . My cruise will be 6 weeks until I get bloods on 1/4 then maybe 2 more weeks until I meet with my doc to make sure all is good.

    This has been a really good lean bulk and I値l update my progress after 2 more weeks.

    Today will be my last push pump day on Creeping Death 2.
    [B][U]*KEEP IT TECHNO*[U][B]

  11. #5675
    Super Moderator jtip1810's Avatar
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    I like the cruise idea bro!

  12. #5676
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    Quote Originally Posted by jtip1810 View Post
    I like the cruise idea bro!
    I knew you would
    [B][U]*KEEP IT TECHNO*[U][B]

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