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    Vibrating SMR Romanian BB Deads 195lbs for...

    Vibrating SMR

    Romanian BB Deads
    195lbs for 4x6 (1 min)

    Romanian DB Deads
    65lb DBs for 4x8 (1 min)

    Hyperextensions
    BW for 4x10 (1 min)
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    Standing OH BB Press 135lbs for 5x5 (1 min) ...

    Standing OH BB Press
    135lbs for 5x5 (1 min)

    Leg Press
    6 plates on each side for 5x5 (1 min)

    Thrusters
    30lb Dbs for 4x8 (1 min)

    Cable Pressdowns
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    Unilateral HS Row 3 plates on each side for 4x6...

    Unilateral HS Row
    3 plates on each side for 4x6 (1 min)

    Chins
    BW for 4x8 (1 min)

    Face pulls
    105lbs for 3x12 (45 sec)

    SMR
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    1,848
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    Fucked up my hand punching a bag while drunk and...

    Fucked up my hand punching a bag while drunk and some tingling has returned so today is a light rehab day

    Physical therapy

    Romanian deads
    185lbs for 4x6 (1 min)

    Db squat
    70lb dbs for 4x6...
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    1,848
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    Incline db press 100lb dbs for 5x5 (60+ sec) ...

    Incline db press
    100lb dbs for 5x5 (60+ sec)

    Seated cable row, neutral
    190lbs? for 4x6 (1 min)

    Supinated cable cross overs
    60lbs for 3x8
    Pronated " " "
    Same weight for 3x8 (both 45 sec)
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    I fucking forgot to put this in....? Yesterday...

    I fucking forgot to put this in....?

    Yesterday
    Reverse db lunges
    55lb dbs for 5x5 (75 sec)

    Eccentric Leg press
    3 plates on each side for 4x8 i think (1 min)

    Romanian db deads
  7. Replies
    1,848
    Views
    604,375

    Flat db press 95lb dbs for 4x6 (45 sec) ...

    Flat db press
    95lb dbs for 4x6 (45 sec)

    Decline bench
    225lbs for 4x8 (45 sec; gave up after 5)

    Supinated cable cross over
    23lbs(hah!) for 2x10 (30 sec)

    Pronated cable cross over
  8. Replies
    1,848
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    604,375

    Chins BW for 5x6 (1 min) Neutral Chins BW...

    Chins
    BW for 5x6 (1 min)

    Neutral Chins
    BW for 5x5 (45? sec)

    Standing OH DB Press
    60lb Dbs for 4x6 (45 sec)

    DB Curl
  9. Replies
    1,848
    Views
    604,375

    Physical therapy Leg press 5 plates on each...

    Physical therapy

    Leg press
    5 plates on each side for 5x5 (1 min)

    Reverse db lunges
    45lb dbs for 4x6 (full recovery)


    Kettlebell movements that were awful
  10. Replies
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    SMR Physical therapy Trying the 5 3 1...

    SMR
    Physical therapy

    Trying the 5 3 1 thing...
    Bench
    275lbs for 5 reps (too heavy)
    255lbs for 3x5 (75+ sec)

    Face pulls
    125lbs for 4x8 (30 sec)
  11. Replies
    1,848
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    604,375

    Physical therapy Wide pulldowns 210lbs for...

    Physical therapy

    Wide pulldowns
    210lbs for 5x5 (1 min)

    Supinated lat pulldowns
    165lbs for 4x8 (30nsec)

    Cable pressdowns
    85lbs for 4x8 (30 sec)
  12. Replies
    1,848
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    604,375

    Physical therapy Eccentric leg press 4...

    Physical therapy

    Eccentric leg press
    4 plates on each side for 4x6 (45 sec)

    Short marching db lunges
    30lb dbs for 2x20 total steps (full)

    Physical therapy
    Smr
  13. Replies
    1,848
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    604,375

    Phy therapy Unilateral flat db press 90lb...

    Phy therapy

    Unilateral flat db press
    90lb db for 4x8 (75 sec)

    Db row
    90lb db for 4x8 (75 sec; strapped)

    Close grip bench
    135lbs for 3x10 (30 sec)
  14. Replies
    1,848
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    604,375

    Floor press 110lb db for 4x6 (75 sec;left arm...

    Floor press
    110lb db for 4x6 (75 sec;left arm failed before very last rep)

    Unilateral hs row
    3 plates on each side for 4x6 (75 sec)

    Some nerve flooring and kettlebell getups.

    Smr...
  15. Replies
    1,848
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    604,375

    Nerve flossing Unilateral hs row 3 plates on...

    Nerve flossing

    Unilateral hs row
    3 plates on each side for 4x6 (1 min; strapped)

    Decline bench
    245lbs for 4x6 (60-75 sec; failed after 4th?!)

    Arms
    Some core/kb/physical therapy
  16. Replies
    1,848
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    604,375

    Physical therapy Standing oh db press ...

    Physical therapy


    Standing oh db press
    50lb dbs for 4x8 (full? Last set was 10)

    Weighted chins
    35lbs for 4x6 (full?; FPs)

    Physical therapy
  17. Replies
    1,848
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    604,375

    Physical Therapy with new band Step Ups 40lb...

    Physical Therapy with new band

    Step Ups
    40lb DBs for 5x5

    Eccentric Leg Press
    5 plates on each side for 5x5

    Single leg get ups
    BW for 4x10
  18. Replies
    1,848
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    Physical therapy SMR Tried some decline db...

    Physical therapy
    SMR

    Tried some decline db press....nahhhh

    Decline bench
    Reps of 3 up to 295lbs
    255lbs for 6x3 (75 sec)

    Unilateral decline db press
  19. Replies
    1,848
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    604,375

    Physical therapy Leg press 4 plates on each...

    Physical therapy

    Leg press
    4 plates on each side for 4x8 (eccentric;60-75 sec)

    Step ups
    35lb dbs for 4x8 (full)

    Single legged getups
    BW for 4x10 (christ)
  20. Replies
    1,848
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    604,375

    Physical therapy until my band snapped ...

    Physical therapy until my band snapped

    Unilateral HS Row
    3 plates + 25lbs for 3x8 (~75 sec)

    Unilateral Flat DB Press
    85lb DB for 3x8 (75 sec)

    Spider Row
    2 plates for 4x8 (1 min)
  21. Replies
    1,848
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    604,375

    Physical therapy Seated oh db press 65lb...

    Physical therapy

    Seated oh db press
    65lb dbs for 3x10 (1 min)

    Lat pulldowns
    165lbs for 3x10

    Single leg getups
    Side crab walks?
  22. Replies
    1,848
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    604,375

    Phy therapy Floor press 95lb db for 5x6 (75...

    Phy therapy

    Floor press
    95lb db for 5x6 (75 sec)

    Decline bench
    225lbs for 8,8,7,6 (60-full)

    Face pulls
    125lbs for 5x8 (45 sec)
  23. Replies
    1,848
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    604,375

    Ok it looks i did something to my back again,...

    Ok it looks i did something to my back again, coupled with my surgery, its feasible that i came back too soon.

    Ive been limping bad and the pain i feel is definitely sciatica. That cant be from my...
  24. Replies
    1,848
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    604,375

    Eccentrics! Some mobility work cuz my left...

    Eccentrics!

    Some mobility work cuz my left leg, the one from the bone graph, that aint doing good.

    Leg Press
    4plates on each side for 4x6 (75-90 sec)

    Goblet DB Squat
    70lb DB for 4x6 (75...
  25. Replies
    1,848
    Views
    604,375

    Flat DB press 90lb DBs for 3x8 (75+ sec) DB...

    Flat DB press
    90lb DBs for 3x8 (75+ sec)

    DB Row
    90lb DB for 3x8 (75+ sec)

    Unilateral Flat DB Press
    70lb DB for 4x8 (1 min?)

    Seated Row
  26. Replies
    1,848
    Views
    604,375

    Romanian BB Deads 225lbs for 6x3 (60+ sec) ...

    Romanian BB Deads
    225lbs for 6x3 (60+ sec)

    Leg Press
    3 plates on each side for 5x8 (1 min?; last set was 10 reps)

    Goblet KB Squats 3x8
    ~ss~
    Romanian deads 3x8
    20kg KB
  27. Replies
    1,848
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    God dammit.... Sumo deads 225lbs for 5, then...

    God dammit....

    Sumo deads
    225lbs for 5, then 1

    Romanian db deads
    70lb dbs for 6x5 (<90 sec)

    Reverse hypers
    ~ss~
  28. Replies
    1,848
    Views
    604,375

    Flat DB press 95lb DBs for 4x6 (75+ sec; last...

    Flat DB press
    95lb DBs for 4x6 (75+ sec; last set had 8 reps)

    Spider Row, neutral(?) and strapped
    3 plates for 4x6 (full)

    Incline DB Curl
    30lb dbs for 8, 8, 5 RP 2 (1 min)

    DB Skull crusher
  29. Replies
    1,848
    Views
    604,375

    Squats 185lbs for 6x3 (60+ sec) Leg press 3...

    Squats
    185lbs for 6x3 (60+ sec)

    Leg press
    3 plates on each side for 5x5 (1 min)

    Leg extensions
    60lbs in each side for 4x8 (45 sec)
  30. Replies
    1,848
    Views
    604,375

    Seated oh db press 70lb dbs for 4x6 Lat...

    Seated oh db press
    70lb dbs for 4x6

    Lat pulldowns
    180lbs for 4x6

    Triceps x 2
    Biceps x 2

    Everything was 75 sec
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