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213 ate like crap over weekend starting chest flat bench barbell never do this just changing up don't laugh at weekness.
135x10
135x10
185x10
195x6
155x13
incline db
70's x10
70x10
70x10
60x13
hs wide chest
2plates per side x10
x10
x10
x15
Doing fly's then some hitt cardio then work
4th pin 600mg labs next Tuesday.
Leg day box squats
135x10
225x19
315x10
405x9 one more than last week
425x4 hate not having spotter probably had 1-2 more in me
385x8
315x10 legs are pretty full
Doing leg press and extensions then work
209 today
208 today
Barbell in corner rows close grip
90x15
135x15
180x9
160x10
135x10
135x10
wide grip cable pull down
150x10
165x10
150x11
150x11
hs low row 2plates per side
10
12
12
13 forearms are pumped hard as can be back is full.
Calves,abs, cardio, work
210 today had a sweet potato last night at dinner in sure the carbs have me holding some water.
Shoulders sitting db press
45x12
55x12
65x10 feeling a little weak today not sure about working back day before shoulders?
70x10
60x9
shoulder press machine
2plates per side
12
12 shoulders burning don't use this machine alot maybe I should
9
same everything just changing grip from behind head to front press
14
13
8
doing raises and cardio then work
211.5 today haven't been able to stay away from carbs last couple days. Yesterday was a 300c/300p day. Tighten up next week.
Arms today 55-60 lb db hammers and skull crushers plus some other junk.
Monday and weight is 217 I ate alot over weekend but doubt its possible to gain 9 real pounds probably mostly water from carbs. Going to tighten up this week.
Doug chest today. Labs in morning
Trained back last nite felt good strength increasing. Doing legs this.morning.
Box squats doing 5reps and maybe heavier
135x5
225x5
315x5
405x2 leaned forward lost balance guess that's why I use a cage extremely pissed off now
405x5 going lighter more reps I spooked myself or in just weak today.
365x1 knee feeling wrong not going to push it.
Hack squat machine
4 plates x 15
6 plates x 14
6 x16
shit morning going cardio then work
211 today
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