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  1. #2821
    PSL Rep Pushtoday's Avatar
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    Back work.
    Pulldowns pro-mid 2x15, 1x12, ds 1x10/8
    Cable low row neutral 1x10, 1x9, ds 1x9/10
    Supported TBar high row 1x15, 2x10, ds 1x9/9
    Supported DB shrugs 1x15, 1x12, 2x10
    Reverse Pec Dec 2x12, 1x10, 1x15
    Pick Up Something Heavy

  2. #2822
    Administrator jtip1810's Avatar
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    Monday…..week full of progress ahead!!



  3. #2823
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    Quote Originally Posted by jtip1810 View Post
    Monday…..week full of progress ahead!!
    Damn right cuz, Full Steam Ahead!
    Pick Up Something Heavy

  4. #2824
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    Legs
    SS: Adductors w/ abductors 2x20/20, 1x17/20
    Lying leg curls 2x20, 1x15
    Machine Leg press 2x25, 1x10, rp 1x20/12
    Leg extensions 3x15
    SS: Seated DB calf raises w/ standing calf raises 1x20/20, 1x20/15, 1x15/15
    Pick Up Something Heavy

  5. #2825
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    Push session.
    Cable crossovers 1x20, 1x15, ds 1x15/10
    Flat bench press (1x10,8,8,6,3) 1x4, 2x2, 1x3
    Board press 2x3, 2x5
    Smith incline2 press 1x12, 1x10, 1x8, ds 1x7/10
    SS: Heavy partials w/ seated DB side laterals 1x12/12, 2x10/10
    Ezbar pushdowns 1x15, 1x13, ds 1x10/7
    Rope pushdowns 1x10, 1x9, rp 1x12/7/6/5
    Pick Up Something Heavy

  6. #2826
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    Pull session.
    SS: Stiff arm pulldowns w/ Pulldowns Dhandle 1x15/15, 1x12/12, 2x10/10
    Supported Tbar high row 1x15, 1x12, 1x10, ds 1x8/6/8
    SS: Reverse Pec Dec w/ supported DB shrugs 1x15/12, 1x12/10, 1x10/10, 1x10/12
    Smith bent rows 2x10, rp 1x9/5/3
    Ezbar cable curls narrow 2x15, 1x12, ds 1x10/9
    Seated DB curls 1x18, 1x15
    Seated DB hammer curls 1x12, 1x10
    Rope cable hammer curls 2x12, rp 1x10/6/6/6
    Pick Up Something Heavy

  7. #2827
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    Leg Day.
    SS: Adductors w/ Abductors 2x20/20, 1x15/20, 1x12/15
    SS: Leg press w/ standing single leg calf raises 2x20/12, 2x20/10
    Bulgarian split squats 2x12, 1x9, 1x12
    Lying leg curls 1x20, 2x15, rp 1x10/5/3
    Seated DB calf raises 1x20, rp 1x12/6, ds 1x12/10

    Gonna be a hectic week. Hopefully I can get some sessions in.
    Pick Up Something Heavy

  8. #2828
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    Quick Push session.

    Ezbar pushdowns 1x20, 2x15, 2x10, ds 1x10/10
    Rope pushdowns 1x10, 1x8, 2x10, 1x12
    SS: Smith incline4 shoulder press w/ standing DB side laterals 1x12/15, 3x10/12
    Pec Dec 1x15, 2x10, ds 1x8/5/5


    Pick Up Something Heavy

  9. #2829
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    Some leg work.
    SS: adductors w/ abductors 2x20/20, 1x15/20
    Leg press 1x25, 1x20, 3x15
    SS: standing calf raises w/ seated DB calf raises 1x20/17, 2x20/15
    Lying leg curls 1x20, rp 1x15/10, 1x10/5/4
    Pick Up Something Heavy

  10. #2830
    Administrator jtip1810's Avatar
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    Happy Thanksgiving!!

  11. #2831
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    Quote Originally Posted by jtip1810 View Post
    Happy Thanksgiving!!
    Happy Thanksgiving cuz.
    I trained then went to the airport and got my kid.
    Then of course DINNER...it's a good day.
    Pick Up Something Heavy

  12. #2832
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    Push
    Standing cable crossovers 1x20, 1x15, rp 1x18/10
    Smith Incline1 press 1x15, 2x12, 1x8, rp 1x6/3, ds 1x10/8
    Incline2 DB press 3x12, rp 1x10/5
    Pec Dec 1x10, 1x12, rp 1x12/8
    SS: Heavy partials w/ standing DB side laterals 1x15/15, 1x12/12, 1x10/10
    Ezbar pushdowns w/ rope pushdowns 1x15/15, 1x13/10, 1x6/10
    Pick Up Something Heavy

  13. #2833
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    Back session yesterday.
    Stiff arm pulldowns 3x15, 1x10
    Pulldowns Dhandle 1x12, 2x10, 1x8, 1x7
    Smith bent rows 1x15, 1x12, 1x10, ds 1x8/5/6
    Supported Tbar rows 1x15, 1x12, 1x10, ds 1x9/6
    SS: Supported DB rear flyes w/ smith shrugs 1x20/10, 2x15/10
    Reverse Pec Dec 1x14, 1x10, ds 1x8/8/7

    Got to train with my kid. Gonna squeeze in a session today before she goes back.
    Pick Up Something Heavy

  14. #2834
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    Shoulders and Arms.
    Standing DB curls 2x15, 1x12, 1x10, ds 1x9/6
    Rope overhead tricep extension 1x20, 1x15, 1x12, ds 1x10/10
    SS: Standing DB side laterals w/ heavy partials 3x12/10, 1x20/15
    1 arm DB preacher curls 1x15, 1x10, 1x9, 1x10
    Ezbar pushdowns 1x20, 1x15, 1x13
    Upright rows 3x12
    Rope cable hammer curls 2x12, ds 1x10/10
    Rope pushdowns 1x20, 1x12, ds 1x9/7
    Pick Up Something Heavy

  15. #2835
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    Legs at the Home Gym
    Standing single leg DB calf raises 2x15, 1x12, 3x8
    Heel elevated DB goblet squat 2x15, 2x12, 1x10
    Seated DB calf raises 1x25, 2x20
    DB RDL 1x20, 1x15
    DB Bulgarian split squats 2x10
    Lying leg curls 1x15, 2x12
    Pick Up Something Heavy

  16. #2836
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    Chest Day
    Standing cable crossovers 2x20, ds 1x15/10
    Flat bench press (1x10,8,8,6,3) 1x3, 1x4, 1x1, 2x3
    Board press 1x5, 1x8, 1x9
    Incline1 DB press 1x12, 1x10, ds 1x10/7
    Machine chest press 1x12, rp 1x8/5, ds 1x8/6
    Pick Up Something Heavy

  17. #2837
    Administrator jtip1810's Avatar
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    Looks like a very gainful week fam!!



  18. #2838
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    Quote Originally Posted by jtip1810 View Post
    Looks like a very gainful week fam!!
    It's been good lately. Just get what I can when
    I can. Inventory this week soooo...
    Pick Up Something Heavy

  19. #2839
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    Legs
    SS: Adductors w/ abductors 2x20/20, 1x12/20, 1x10/15
    Lying leg curls 1x20, 1x16, 2x12
    Leg press 1x20, rp 2x20/12
    SS: Seated DB calf raises w/ standing calf raises 3x20/20
    Pick Up Something Heavy

  20. #2840
    Administrator jtip1810's Avatar
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    Quote Originally Posted by Pushtoday View Post
    It's been good lately. Just get what I can when
    I can. Inventory this week soooo...

    God I don't miss that nonsense lol!!

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