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Default 03-19-2018, 07:43 AM

Deadlift
5x5 185lbs

Front squats
4x6 65lbs

Leg press
3x12 200lbs

Leg extension
3x12 80lbs

Lying leg curls
3x12 80lbs

Metabolic:
15 minutes spin
3 rounds
12 kb swings
10 inverted rows
8 burpees

—

Bench
5x5 85lbs

Db press
3x12 30lbs

Db flys
3x12 40lbs

Metabolic:
15 minutes inclined walk
3 rounds
12 suspension push ups
10 plank reach
8 goblet squats


—

45 minutes run

—

Back squats
5x5 95lbs

RDL
4x6 135lbs

Goblet squats
3x12 35lbs

Lunges
3x12
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Default 04-02-2018, 06:39 AM

3 sets

10 8lb medicine ball slams
10 40lb suspension rows (ea side)
10 WGS with walk out
10 Swiss ball roll out
10 20lb cable core press
10 minutes treadmill

—


10 minutes treadmill

15 minutes HIIT/ABS NTC

3 sets

10 45lb sumo squat (smith machine)
10 40lb squat machine
10 bodyweight squats
10 25lb db squats
10 40lb lying leg curls
10 30lb leg extension
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Default 04-02-2018, 06:41 AM

3 sets

10 8lb medicine ball slams
10 40lb suspension rows (ea side)
10 WGS with walk out
10 Swiss ball roll out
10 20lb cable core press
10 minutes treadmill




10 minutes treadmill

15 minutes HIIT/ABS NTC

3 sets

10 45lb sumo squat (smith machine)
10 40lb squat machine
10 bodyweight squats
10 25lb db squats
10 40lb lying leg curls
10 30lb leg extension
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Default 04-03-2018, 07:47 AM

Very nice work!!!


Socrates: "All men's souls are immortal, but the souls of the righteous are immortal and divine."
Current Supplements: Protein (varies) - ON Optimen Vitamins - PreSurge Unleashed - SciVation Xtend (Recovery)[FONT=Tahoma]








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Default 04-15-2018, 03:55 AM

Overhead Press 3x3

High rack lockouts - 3x8
Face pulls - 4x10
Triceps pushdown - 4x10
Overhead triceps extension - 4x10
Side lateral raise - 4x10
Shoulder press - 4x10

4 sets
5 ea side lateral wall balls
12 kb swings
15 ball slams
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Default 04-22-2018, 09:28 PM

5x5 barbell squats @ 90% 1RM

Accessory:
4x8 RDL
4x12 goblet squats
4x12 leg press
4x12 leg extensions
4x12 kb lunges

20 minutes spinning

--

5x5 bench press @ 90% 1RM

Accessory:
4x8 high rack lock outs
4x12 db press
4x12 db flyes
4x12 lateral side raises
4x12 triceps rope push down


—

5 rounds
15 kb swings
12 ball slams
10 burpees
5 hip thrusts

20 minutes elliptical

--
5x5 deadlift at 85% 1RM

Accessory:
4x8 barbell front squat
4x12 leg press
4x12 lying leg curl
4x12 leg extension
4x12 calf raises

15 minutes incline treadmill walk
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Default 04-24-2018, 09:28 AM

Tearing it up! Great work!!!
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Default 05-13-2018, 11:55 PM

5x45lb back squats
5x65lb
2x5 85lb
5x95lb

5x5 RDL
85/95/105/125/135lbs

Goblet squats
4x12 35lbs

Leg curls
4x12 50lbs

Leg extensions
4x12 50lbs

Elliptical, 20 mins 3,000 strides
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Default 05-14-2018, 12:03 AM

Quote:
Originally Posted by RickB View Post
Tearing it up! Great work!!!

Thank you!!
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Default 05-20-2018, 08:47 PM

Switched the routine up a bit. So on leg days:

BACK SQUATS AT 3X5 85%1RM


ACCESSORIES:
4 SETS OF 6 90% 1RM
ROMANIAN DL

5 SETS OF 10

GOBLET SQUATS
LEG PRESS
LYING LEG CURL
LEG EXTENSION
CALF RAISES
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Default 05-20-2018, 08:54 PM

BENCH PRESS 3X5 85% 1RM

ACCESSORIES:

OVERHEADPRESS
4 SETS OF 6 75% 1RM (as my presses are relatively weaker)

5 SETS OF 10
INCLINED DB PRESS
INCLINED DB FLYE
CABLE CROSSOVER
SIDE LATERAL RAISE
TRICEPS PUSHDOWN
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Default 06-04-2018, 05:03 AM

BENCH PRESS 3X5 90% 1RM


ACCESSORIES:


OVERHEADPRESS
4 SETS OF 6 75% 1RM


5 SETS OF 10
INCLINED DB PRESS
INCLINED DB FLYE
CABLE CROSSOVER
SIDE LATERAL RAISE
TRICEPS PUSHDOWN


--


CIRCUIT DAY

15 reps, 4 rounds
KB Swings
Hip Thrusts
TRX Rows
30 sec plank


--


BACK SQUATS AT 3X5 90%1RM




ACCESSORIES:
4 SETS OF 6 90% 1RM
ROMANIAN DL


5 SETS OF 10
GOBLET SQUATS
LEG PRESS
LYING LEG CURL
LEG EXTENSION
CALF RAISES


--


OVERHEAD PRESS 3X5 90%1RM


ACCESSORIES:
4 SETS OF 6, 80%1RM
NARROW GRIP BENCH PRESS
INCLINE BENCH PRESS


5 SETS OF 10
BEHIND THE NECK OHP
INCLINE DB FLY
TRICEPS PUSHDOWN
OVERHEAD TRICEPS EXTENSION
FACE PULLS


--
DEADLIFT 3X5 90%1RM


ACCESSORIES:
FRONT SQUATS 4 SETS OF 6, 80% 1RM


5 SETS OF 10
BENT OVER ROW
LAT PULLDOWN
CABLE ROW
ONE ARM DB BENT OVER ROW
FACE PULLS
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Default 06-04-2018, 10:11 AM

Nice work as usual! I need your energy these days!


Socrates: "All men's souls are immortal, but the souls of the righteous are immortal and divine."
Current Supplements: Protein (varies) - ON Optimen Vitamins - PreSurge Unleashed - SciVation Xtend (Recovery)[FONT=Tahoma]








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