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  1. #391
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    Push day

    Smith Incline - 335*9(+1), 285*9(+1), RP 245(+20)*12/6,3

    Hammer shoulder press - 280(+10)*11, 240(+10)*11, 240(+10)*10

    Seated Cable fly - 100*13(+3), 100*10, 100*9 2 drops

    Tricep extensions - 71*11(+2), 71*10, 71*8, 71*8

    Ss

    DB lateral - 50(+5)*12, 11, 10, 10

    Dip machine - 180*14(+3), 11, 10

    Rear delt ss - reverse pec deck ss mid shrug, didn't log these, just crushed the rear delts with short rest and lots of TUT

  2. #392
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    Pull day B

    Lat pull down machine - 270*11(+1), 10(+2), 270(+40)*8(-3)
    Bb row - 315*11(+1), 10(+1), 295(+20)*10(-1)
    Dual cable curl - 70(+10)*11(-1), 70*8, 60*9, 8
    Hammer row - 270*11 Cluster Set 180*16
    Ez bar cable curl - 71*13(+2), 71(+5)*10, 66*10, muscle round 60*26

    Still tinkering with the PPL split. Mostly trying to see where I need to put the cluster sets and stuff to get the most out of the session without killing all my strength too soon.

    On the majority of days, they will be in the first couple exercises since I get the most bang for my buck with thst set type but, pull b and leg b days are a little different with the way I have to exercise order set up.

  3. #393
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    Leg day B

    Hack - 585*12(+1), 495*12(+1), cluster 335(+10)*16
    Sldl - 335*12(+1), 11(+1), 8(-1) bar slipped out of my hand
    Hip thrust - 225*14(+2), 11(+1), 10(+1)
    Seated leg curl - 13*14(+3), 12(+2), cluster 90*20

  4. #394
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    Quote Originally Posted by Montego1 View Post
    Leg day B

    Hack - 585*12(+1), 495*12(+1), cluster 335(+10)*16
    Sldl - 335*12(+1), 11(+1), 8(-1) bar slipped out of my hand
    Hip thrust - 225*14(+2), 11(+1), 10(+1)
    Seated leg curl - 13*14(+3), 12(+2), cluster 90*20
    Do you wear a belt for hip thrusts? I get that question a lot. I use only during certain exercises and take it off after each set(if partner training .

    Max

  5. #395
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    Quote Originally Posted by maxmuscle1 View Post
    Do you wear a belt for hip thrusts? I get that question a lot. I use only during certain exercises and take it off after each set(if partner training .

    Max
    I don't but, I'm also doing these laying flat on the floor and not with my back on a bench or up on anything.

    I just want the glute working here, no hamstrings or adductors which is why, I go from the floor.

    If i were to do them with my back on a bench, possibly but, it's just a hip hinge so there's no real reason for a belt imo unless you're somehow rounding out your lower back at the bottom from too much weight or just bad form. In that case, the movement isn't safe imo.

  6. #396
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    Quote Originally Posted by Montego1 View Post
    I don't but, I'm also doing these laying flat on the floor and not with my back on a bench or up on anything.

    I just want the glute working here, no hamstrings or adductors which is why, I go from the floor.

    If i were to do them with my back on a bench, possibly but, it's just a hip hinge so there's no real reason for a belt imo unless you're somehow rounding out your lower back at the bottom from too much weight or just bad form. In that case, the movement isn't safe imo.
    Appreciate it . It makes sense too. I get asked every week and really was not sure if they did or not(these were females) as I am not powerlifting but; I find the belt helped me a lot until I was able to do squats correctly. Also, if I have some pain it helps but I wanted to make sure. I will try the floor style, I definitely have done them just while training but never with weight or barbells. Glutes are what I need ti concentrate on then. THX

    Max

  7. #397
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    Lazy post lol. Push today

  8. #398
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    Pull day

    Pushed rack pulls up. Still have plenty in the tank here but will work them up slowly.

    Other exercises are getting pretty close to max effort and I'm very close to failure on the straight sets at those reps so, I'll continue to adjust sets and stopping points as needed so I'm not crushing myself every set every session.


  9. #399
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    No training today. Rest after a very long night at work.

    Will train legs tomorrow given i don't have to work in the morning and I don't feel like hammered damnit

  10. #400
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    Legs.

    3 count leg press after the Hatfields was rough.

    Form and tempo on everything felt really good today. Will push up the working sets on the squats and leg press even though I skipped the heavy fourth set for squats.


  11. #401
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    Push went great. Don't have my book to show it atm.

    Yday was pull.

    Adjusted exercises and where they fall though. I pulled barbell rows completely. I just don't feel them in the lat as much as the chest supported stuff I've been doing so, we'll see how it goes without them.

    Used a neutral handle (the strap with the grip on it) for the pull down machine and just put it on the regular pronated handle. Pushed myself as far back in the machine as I could so I was pulling down more then down and back. Similar to what you're seeing with guys doing them on an Incline bench with cables. Felt really good.

    Hammer rows I put where Bb rows were. I made a small tweak of consciously trying to press my shoulder down on the side in using and just pulling my arm back so it's in line with my body and not past. Has made a HUGE difference.

    Standing dual cable curls. Nothing fancy just stretching a ton.

    Deadlift on the hammer shrug. These felt good but they loaded the quads to much with the handles on the side. My back is sore but my quads are a bit as well. Just two sets here to work into them. 5 plates per side for an easy 8 and then six. I'll try out regular deads next time and see if I still hate them.

    Cable curls with ez handle then two sets of Ez bar close grip curls to burn them up good.

  12. #402
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    Legs.

    Grinding now on this leg day. I've worked past the "figuring out" period on weights and order so we're in the shit now boys.

    On a side note, this pretty much maxes out the hack. There's a little room on the sides but I dunno if the weights will stay on, may need to use a band to fix them on eventually.

  13. #403
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    Quote Originally Posted by Montego1 View Post
    Legs.

    Grinding now on this leg day. I've worked past the "figuring out" period on weights and order so we're in the shit now boys.

    On a side note, this pretty much maxes out the hack. There's a little room on the sides but I dunno if the weights will stay on, may need to use a band to fix them on eventually.
    Get the gym pin extensions. They work great. I think I will get them for the pin selector stuff because Iím maxing out a lot of them.


    Sent from my iPhone using Tapatalk

  14. #404
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    Hamstring drop is getting better.

    Pulled weight down to 249-252ish and my body is just hanging around there. Feels like a good weight and I'll see where it goes without changing anything.

  15. #405
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    Had a shake fifteen minutes post workout, 2c egg Whites, 2c chex, 25g protein powder.

    Hour later, went hypo. Insulin sensitivity is pretty good atm apparently.

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