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Old 09-13-2008, 11:55 AM   #151 (permalink)
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Originally Posted by firedrake View Post
Nice! Looks like I have a ways to go to catch my back up with yours! *grin*
But you are coming off a serious back surgery, so give it time and it will come in, as long as you don't over do it.

Remember: the Tortoise beats the Hare.
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Old 09-15-2008, 08:00 PM   #152 (permalink)
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CHEST: B

I was soo tired once i got home today from work. I Had two calls last night right in the middle of the night on at 12:30 and the next around 2:15am, freak'n crazy people, what are you going to do.


Incline Bench
95wu
165x14
175x11
190x8
205x3
205x3 drop 155x9 drop 135x6

Flat DB
85x12
90x7
90x9
105x2 (almost had 3 but i could not push it up)

Cable Cross Over
50x15
60x14
70x12
80x8
90x5

Inverted cable Cross Over
30x15
40x10
50x8
53.3x6

Peck Deck
205x15
220x12
235x10
250x6

Hammer Strength Iso-laterial Bench Press(weight for each side not total)
45sx15
70sx8
70sx6
50sx14

Cardio : to damn tired
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Old 09-16-2008, 12:15 AM   #153 (permalink)
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Looks like a good session to ME! With your schedule, you hit it when you can, and do your job.

Be well!

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Old 09-17-2008, 03:45 PM   #154 (permalink)
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worked yesterday, and after compacting a 40hr work week into 3days(this is my usual work week but it hit me hard this week) i slept in to like 1 andhad stuff to get done so i will miss legs again. But i hate legs so I is no big deal to me.

Tomorrow I will get back in.
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Old 09-18-2008, 11:53 AM   #155 (permalink)
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Back in the Saddle Again.

Shoulders: B

DB PRess
45wu
75x14
80x9
80x8
85x7
90x6 drop 60x7 (last time I used the 90s it took me three tries to get them up, but today I had some one help me on the first up)

Standing Lat Raises
30x15
35x12
40x8
40x5

Standing Alt Front Raise (thumbs up)
25x15/15
30x10/10
35x8/8
40x7/7

Rear Raise off Incline Bench
15x15
20x12
25x8
25x6

Behind Back BB Shrugs
225x15
275x18 (straps)
300x12 (straps)
325x8 (straps)
350x6 (straps)

Cubans I love these to end with a burn.
15x15
20x11
25x8
25x6

Cardio:
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Old 09-18-2008, 08:54 PM   #156 (permalink)
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Today

Give or Take a Few

Calories:2,586

Fat: 60g
Carbs: 205g
Protein: 300g
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Old 09-19-2008, 11:46 AM   #157 (permalink)
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BACK: B

Top 2/3 DeadLifts
135wu
185x14
200x15
225x15
225x12
235x8

Wide UnderHand Lat Pulls
180x15
200x11
210x8
220x6 drop 170x6

T-Bar(with chestpad shoulders width neutral grip)
115x8
115x7
125x6
135x5

Low Cable Rows
150x15
180x12
200x9
210x6

Assisted PU
-60x2
-80x3
-100x5
-100x5
-120x7

Cardio: or at least not yet, I always think I will make it to doing something outside later on but I never do. Lets see if today is different.
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Old 09-20-2008, 11:27 AM   #158 (permalink)
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The ARms Race: B Trying to build weapons of mass destruction !!!


BB Curl
45(bar)wu
75x15
85x12
90x10
105x8
115x6 drop 65x14

Alt Incline DB Curls( I have gone back to these from standing since i stand when I do HammerCurls) R / L
35x15/15
40x10/10
40x6/6
45x6/6

CloseGrip BB Curl
60x15
70x9
70x7
80x5 drop 50x4

OverHead DB EX
90x15
100x15
110x10
115x6
85x12

Rope EX
110x14
120x12
130x9
140x6

Cable Kick Backs(used a single rope attachment)
30x12
30x11
40x8
50x5

Single Ex Across the body(used D-handle) R / L
40x20/20
50x15/15
60x10/10


Cardio: Going Fishing got to get home, so we can get out when the tide is just high enough to get out to the boat, which is in about 30-45mins and I want to eat prior to going.
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Old 09-20-2008, 11:29 AM   #159 (permalink)
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Well done Graves.. Your #'s are great to see.. I love reading your thread bro..
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Old 09-20-2008, 06:27 PM   #160 (permalink)
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Quote:
Originally Posted by chrispghmuscle View Post
Well done Graves.. Your #'s are great to see.. I love reading your thread bro..
Thanks Man, I really appreciate it.

I have been putting in some good work as of late.

And I try to keep the log simple and easy to look over at a glance. I can't beleive how many pages i have put up. I dont think I have missed entering a workout yet. I have always kept a notebook for myself anyways so the workouts translate easily onto here.
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Old 09-21-2008, 02:23 PM   #161 (permalink)
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R-e-e-eal nice arm workout - I haven't done kickbacks in ages -- thanks for the reminder that they exist.

I keep a notebook, too; I'm still writing in one I started before the back surgery.

Fishing, eh? What kind?
 
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Old 09-22-2008, 09:08 AM   #162 (permalink)
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^
Went Salt Water fishng, went for Striper, even though it has been a bad year for them up north here and it is late in the season. We got skunked, this coming weekend we are going for some blue fish, they are still around and put up a good fight.
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Old 09-22-2008, 01:51 PM   #163 (permalink)
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Through out this week, I think i am truely going to focus and lay out a weekly diet plan for next week. I am going to take it week by week, plan it out one week at a time so that I can vary things up, and be able to hit the grocery store organized instead of going in gunz blazing and shoping chart overflowing. I hoping that I will be able to stick wit' it.
Oh-yea looking to CUT.
:
My main staples will be:
> ON whey protein 24grms(preworkout) + creatine
>CarboMax with Creatine and Gatoradepowder mix(for flavor 1 scoop)about 71grms of carbs(mainly made up of maltodextrin- I have a huge tube so i am using it up then going to WaxieMaze) postwork out while leaving the gym for the ride home.
>ON procomplex: 60grmsafter it runs out i will either grab another one or just double up on the Whey, depending if it is on sale or not (postwork at home)
>4EggWhites+1EggBeater: about 30grms Protein
>Canned Tuna
>Chicken Breast, Lean Steak, Turkey, Tilapia(only fish other than Tuna form a can that i like) and some ground bison here and there. Most liking be sticking to the Chicken Breast with the Tilapia mixed in once, and Steak or Turkey for when I go to work for 24hr on Sundays.
>Main Carbs for food will be Brocoli, Spinach, Brown Rice, Sweet Potato, Cucumbers, a-banana-a-day and then some oatmeal.
>ON Casein Protein and maybe some type of nut 23grms of protein form casein and then whatever comes form the nut of choice - last meal of the day
Going to use the cheat day style diet format since on Tuesday I work on a transfer ambulance and am not stationed at a base and it is just easier to get something to eat on the road then cooler it and try to get to a base to heat it up. Also I think I am going to go with some IDS NewWhey that comes in the test tube, easy to use while on the road or ABB Pure Pro (RTD) for Tuesday protein maintance.

And some basic supps:
Multi-V
Omega-3
CLA
BCAA
*Home Made ECA Stack*
Not Sure if I am going to go back on a N.O. just yet. maybe for the holidays.
Protein and Creatine as noted above

CHEST Part: A

Flat Bench
135wu
205x14
225x8
230x7
235x6
245x3 drop 185x8 drop 150x10 drop 135x9 ( All these drops killed it, think it taxed me and effect the rest of the workout, but it felt good, nice filling pump.)

Incline DB
70x11
75x9
80x7
90x3

Incline Fly
35x15
40x12
45x8
45x6

Flat Fly
45x6
45x8
50x4
50x4
35x7

Decline Fly *(new this week)*
25x15
30x12
40x8
45x6

Hammer Strenght Iso Veritcal Incline Press(weight is as per-side)
45sx15
55sx8
65sx8
70sx6

Cardio: case of the Mondays following 24hr shift.
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Last edited by GRAVESY079; 09-22-2008 at 02:01 PM.. Reason: Threw in the supps
 
 
Old 09-22-2008, 07:57 PM   #164 (permalink)
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Looks like you're on your way with the chest -- looking at last week's numbers. Good luck with the diet.
 
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Old 09-22-2008, 08:08 PM   #165 (permalink)
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^ Thanks Man .! About once a month i decide this is going to be the week that i start the diet and it never happens. I don't eat like ****, I still remain mindful but there are always thing overlooked and such. Hopefully this time by giving myself a week to focus and organize, reogranize and stock up will help me committ to it and stay with it.
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Old 09-24-2008, 05:04 PM   #166 (permalink)
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LEGS: A

i have been ducking legs for around 3weeks now, but I got in there today.

Leg Press
270x15wu
360x15
450x12
540x7
575x6
485x8

Single Leg Press
100x15/15
135x10/10
135x8/8
180x6/6

Static Lungesusually I would hold a plate or a DB, today I had the BB across the shoulders
45x14/14
45x10/10
50x8/8

Prone Hamstring Curls
110x15
120x12
130x10
150x6 drop 100x8

Single Prone Hamstring Curls
40x15/15
50x12/12
60x7/7
70x4/4

Seated Calf Raises
90x20
135x16
180x10
180x7
200x5
100x25

Single Tibia Raises
50x15/15
50x12/12
50x10/10
50x10/10
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Old 09-25-2008, 12:56 PM   #167 (permalink)
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SSSHhoulders: A

Mil Press
barxwu
95wu
155x14
165x7
165x6
170x6
185x4 drop 150x6 drop 135x4

Front Bar Raises
60x15
60x12
70x8
80x5

UpRights
120x15
125x12
135x10
150x6

RearCableCrossOver
20x15
30x15
36 2/3x8
40x5 drop 30x6 drop 20x8

DB Shrugs
105x25
115x20
125x15
135x10
135x10

Cubans
15x18
20x15
25x8
30x6 drop 20x6 drop 10x6

Cardio: Finally made it to doing it outside away from the gym. Jogged a bit and sprinted a bit, I am going to get a pic of where I did my sprinting and some of you well be jealous, lol.
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Old 09-26-2008, 12:46 PM   #168 (permalink)
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BBBBBBBBBAAAAAAAAACCCCCKKKK: A

BB Row (underhand)
135wu
200x15
205x11
215x10
225x7
240x4 drop 190x10 drop 150x10

Lat PullDown
150x15
170x12
190x8
210x5
180x6

DB Rows
110x15/15
115x13/13
120x12/12
125x10/10

HyperExtensions
bwx15
25x15
25x15
25x15
25x15

HammerStrength ISO Front LatPullDown (underhand)
45s x15
70s x15
90s x10
100s x7

Cardio:
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Old 09-26-2008, 09:58 PM   #169 (permalink)
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In preparing to focus, buckle down and committ to a pre-planned diet, I have about:

21lbs of Chicken Breast (4lbs in the fridge to be cooked this week and the rest frozen)

2lbs of ground bison (half frozen) (to get a little red in)

4lbs of turkey breast(2lbs to be cooked for Sunday my 24hr shift and the rest frozen for next sunday)

Some ground turkey in a can (3cans- each containing 6servings of 2oz, with 12gs of protein per serving thus 72 grms per can.)

A bunch of tuna in a can (solid white albacore)(4regular bumblebee solid white albacore, 7 cans of NEW prime fillet solid white albacore-comes in a gold can and 3 mini single serving cans of the albacore-easy open cans witha tab, no can opener needed.

2 cartons of egg whites and 2 cartons of egg beaters

Every now and then I may pick up some Tilapia or Flounder (only type of fillets that I can eat cause they are not too fishy)

Bananas and Veggies (broccoli, spinach, cucumber)I will get when needed to keep fresh.

I alot of Brown Rice and will pick up sweet potatoes as need for a change.

Also picked up a mix of Cashews, Almonds and Pistachios.


So pretty much the best way to some it up is to refer to the scene from Half Baked with John Stewart looking at the back of a $20 bill on weed :
There is a man in the bushes, Red Team ! Go Red Team Go !
.................................................. ...................................
Graves
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Old 09-27-2008, 12:39 PM   #170 (permalink)
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ARMS: A

Close Grip Bench
bar
135x18
155x15
165X12
175X9
185X6 drop 145X10

DB Skull
30x15
35x11
40x8
45x5

Tri Ex (reverse grip this time)
120x15
140x14
160x12
180x8 drop 100x15

Preacher Curl-EZ bar
70x15
80x12
90x8
100x6
60x12

Alt Hammer Curls
35x15/15
40x13/13
45x10/10
50x6/6

Reverse Grip BB Curls
50x15
60x12
70x10
80x7

ISO Spider DB Curls
25x15/15
30x9/9
35x6/6
20x12/12

Cardio:
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Old 09-27-2008, 08:07 PM   #171 (permalink)
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Tomorrow = Sunday 9/28
Off day from the gym / 24hr shift at work Sun8a-Mon8a

about 7am First meal: prior to leaving for work
1 scoop On Whey 24grms
1 Banana

about830 Upon arriving at work after check list of ambulance is done
5 Jumbo Egg Whites
1 Whole Jumbo egg(normally I would skip the yoke but since it is a long day i am going to take the hit)
Pineapple Juice

Circa 1130-12 given the opportunity
Spinach and Turkey Breast

Circa 230-3 given the opportunity
Spinach and Turkey Breast

Circa 530-6 given the opportunity
Spinach and Turkey Breast

CircA 830
a protein shake or Tuna fish(if i do not have sometime during the day) - maybe both.

Get some nuts in there somewhere for snakes + Rice cakes

I have to thnk of something for Mon morning, maybe a shake or egg white breakfast sandwich from some where on the way home.
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Old 09-29-2008, 10:41 AM   #172 (permalink)
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for yesterday

meal1:

meal2: took the ambulance out to just get gas since it was prettylow at 815am did not make it back to the base until 2pm, luckily i had a power crunch bar and some pistachio in my bag that I take with me.

got all the turkey and spinach meals in just at different hours about 215pm, 500pm,830pm

did sneak in a can of tuna during the day.


o well go figure, i thought something like this was going to happen because i had a plan, lol

Alright time to go to the gym hitting chest today.
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Week #1 = 272lbs
Old 09-29-2008, 01:18 PM   #173 (permalink)
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CHESt: B

Incline Bench
135wu
165x15
185x10
190x7
205x4
210x2 drop 185x5 135x9

Flat DB
85x12
90x9
95x7
105x4

CableCross
60x15
70x12
80x8
90x6

InvertCableCross
40x12
40x10
50x7
50x6

PecDeck
205x18
235x12
250x8
265x6

HammerStrength ISO Vertical Incline Press
45sX12
60sX8
70sX6
70sX6 drop 57.5sX6 drop 50sX7 drop 45sX8
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Old 10-01-2008, 05:35 PM   #174 (permalink)
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LEGS: B

I woke up pretty late today, but I needed it. And boy did it feel great.

Leg Ex( I am about 50lbs away from the stack)
100wu
190x15
210x12
220x10
230x8
250x6 drop 200x5

Single Leg Ex
80x13/13
90x10/10
100x8/8
110x6/6

Smith Squats(back still feels like regular good ole' squats would be a no go and I am still getting the feel for these)
185x15
205x10
225x8
240x6

Seated Hamstring Curls
160x15
180x15
200x10
210x7

Single Hamstring Curls Seated
90x15/15
100x9/9
110x6/6

Standing Calf Raises
200x20
250x15
300x12
350x10
400x9
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Old 10-02-2008, 12:24 PM   #175 (permalink)
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Shoulder:B

Good day at the gym today.

DB Press
45wu
70x15
80x9
85x8
85x6
90x6 drop 60x8 - last time I rocked the 90s I got a spot for the first lift , today I had someone to spot but before I went to see if he could help, I tried on my own and they went up first try.

Standing Laterial Raises
30x15
35x12
40x8
45x6

Alt Standing Front Raises(thumbs up)
25x15/15
30x13/13
40x10/10
45x8/8

Rear Incline Raises/flyes (face down on a low inlcine bench)
15x15
20x12
25x9
30x5

BB Shrugs(behind the back)
225x15
275x4 without straps lost the grip went and got my straps and got another 15
300x15
325x12
350x8
BBShrugs(in front)
305x15
225x20
135x25

Cubans
15x18
20x12
25x10
30x6
35x5

Cardio:
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Old 10-03-2008, 11:08 AM   #176 (permalink)
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BACK Attack: B

Rack Deadlifts
135wu
225x12
225x12
235x10
250x10
275x8
next time I need to wear some pants, my knees got scraped up.

Wide UnderHand Lat PUll
180x15
200x12
210x8
230x5 drop 170x6

T-Bar(with chest support/shoulderswidthneutralgrip)
115x10
120x7
135x5
137.5x5
90x12

Low Cable Rows(narrow grip)
170x15
190x8
200x8
210x7

Assisted PU's
-120x7
-120x6
-120x6
-100x3
-150x6

Cardio:
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Old 10-04-2008, 12:57 PM   #177 (permalink)
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ARMZ: B

BB Curl
45wu
75x15
85x12
95x12
105x7
110x5 drop 65x12

Incline Atl DB Curls
35x15/15
40x11/11
45x9/9
50x5/5

Very Close Grip BB Curls
60x15
70x10
80x6
80x6 drop 50x8

OverHead DB Ex
100x15
105x12
110x12
115x10
90x12

Cable Kick backs
20x15/15
30x12/12
40x8/8
50x6/6

Rope Ex
110x15
120x12
150x9
140x7

Single Across body Tri EX
50x15/15
60x8/8
60x6/6
40x12/12

Cardio: , but I am about to start some yard work.
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Old 10-06-2008, 12:45 PM   #178 (permalink)
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CHEST : A

Great work out, # of reps not there, but still good workout with some added weight.

Flat Bench
135wu
205x12
225x6
225x6
240x5
250x3 drop 185x10 drop 150x9

Incline DB
75x12
80x10
85x5
90x4

Incline Fly
35x15
40x11
45x8
50x7

Flat Fly
45x10
50x7
55x5
60x4

Cable Cross(usually these go with B but I am going to work them in both)
60x15
70x12
80x8
90x5
50x2

HammerStrength Vertical Chest Press(weight per side)
55sX14
70sX8
70sX9
90sX6
90sX5 drop 70sX5 drop 55sX7

Cardio: nice and quick mile jog/run-ish
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Old 10-08-2008, 03:54 PM   #179 (permalink)
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LEGS:A

The usuall late Wednesday wake, this is the day that I catch up on my sleep from work.

Leg Press
180wu
450x15
500x12
540x10
590x8
630x6 drop 360x10

Single Leg Press
135x12/12
180x8/8
180x8/8
205x5/5

Smith Lunges
barx15/15
60x15/15
75x12/12
80x10/10

Prone hamstring Curls
120x15
130x10
130x8
150x4
100x12

Single Prone Hamstrign Curls
40x12/12
50x12/12
60x9/9

Seated Calf Raises
90x15
90x15
135x12
135x12
180x6
180x7
100x20
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Old 10-09-2008, 01:46 PM   #180 (permalink)
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Delt and Trap: A

Mil Press
95wu
155x14
165x8
170x6
185x5
190x4 drop 160x5 drop 135x6

Front Bar Raises
60x12
60x12
70x6
70x6

UpRight Rows
120x12
125x10
135x6
140x5

Rear Cable CrossOvers
20x15
30x12
30x9
40x5 drop 20x8

DB Shrugs(want to increase grip so i did not go heavey here and stayed awayfrom anything that would slip with out straps. So I went for a Century Set instead with 100s)
100x18
100x18 =36
100x15 =51
100x12 =63
100x10 =73
100x10 =83
100x10 =93
100x7 =100

Cubans
15x15
20x10
30x6
25x8

Cardio:
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