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    I did do a quad day before today. It was a leg...

    I did do a quad day before today.

    It was a leg press of 5 plates on each side, 5x8. Then i did kbs.
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    Spider row 4 plates for 5 shitty reps 3 plates...

    Spider row
    4 plates for 5 shitty reps
    3 plates + 35lbs for 4x5 (75 sec; strapped)

    Flat db press
    95lb dbs for 4x8 (75 sec)

    Supinated cable row
    165lbs for 4x8 (1 min)
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    All were 30 sec, including Weighted chins ...

    All were 30 sec, including

    Weighted chins
    45lbs for 8x3

    Weighted neutral pullups
    BW for 5x5

    Standing oh bb press
    135lbs for 8x3 (last set was 6 reps)
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    Bench 275lbs for 5x5 (full) Spider row 3...

    Bench
    275lbs for 5x5 (full)

    Spider row
    3 plates for 4x6 (1 min)

    Weighted dips
    2 plates for 5x6 (1 min)

    Hiit
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    Romanian Deads 275lbs for 5x3 (full) Romanian...

    Romanian Deads
    275lbs for 5x3 (full)

    Romanian DB Deads
    90lb DBs for 5x5 (1 min; strapped)

    1 kettlebell circuit


    Nervous as fuck today! God damn, but I didnt fuck anything up. Well see...
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    Seated oh db press 95lb dbs for 4x6 (1 min+) ...

    Seated oh db press
    95lb dbs for 4x6 (1 min+)

    Standing oh neutral db press
    50lb dbs for 4x8 (45 sec)

    Supinated lat pulldowns
    195lbs for 4x6 (45 sec)

    2 kettlebell circuits
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    1,808
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    Flat db press 100lb DBS for 4x8 (45-60 sec) ...

    Flat db press
    100lb DBS for 4x8 (45-60 sec)

    Bilateral HS Row
    2 plates on each side for 4x8 (45 sec)

    Weighted dips
    1 plate for 5x8 (30 sec)
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    Sumo deads 245lbs for 8x3 (30 sec) 2...

    Sumo deads
    245lbs for 8x3 (30 sec)

    2 kettlebell circuits

    Stretched


    Kinda didnt want to come today but i wanted to look at pussy, so here I was..
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    1,808
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    Standing oh bb press 155lbs for 6x4 (1 min) ...

    Standing oh bb press
    155lbs for 6x4 (1 min)

    Weighted NEUTRAL chins
    25lbs for 4x6 (1 min)

    Chins
    BW for 4x8,8,7, 5 (45 sec; i did 8 each set, but used RPs on the struggled ones)

    1...
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    Weighted dips 3 plates for 4x6 (1 min; last set...

    Weighted dips
    3 plates for 4x6 (1 min; last set was 5)

    Db row
    110lb dbs for 4x6 (1 min; strapped)

    Alternating incline db press
    75lb dbs for 4x8 (1 min)

    Kb circuit
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    1,808
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    Seated oh db press 90lb dbs for 4x6 (1 min) ...

    Seated oh db press
    90lb dbs for 4x6 (1 min)

    Weighted chins
    35lbs for 8, hardly 8, 6...rp then 7(1 min; strapped)

    1 TERRIBLE kettlebell circuit

    Theracane
    Stretched
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    1,808
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    Floor press 120lb db for 4x6 (1 min) ...

    Floor press
    120lb db for 4x6 (1 min)

    Alternating flat db press
    90lb dbs for 4x8 (45 sec)

    Supinated seated cable row
    175lbs? for 4x8 (45 sec)

    Face pulls
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    1,808
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    559,339

    Sumo deads 275lbs for 5x3 (1 min) Romanian db...

    Sumo deads
    275lbs for 5x3 (1 min)

    Romanian db deads
    95lb dbs for 5x8(1 min; strapped)

    Unilateral kb swings
    24kg for 5 reps each
    ~ss~
    Reverse hypers
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    1,808
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    Seated oh db press 85lb dbs for 4x6 (1 min) ...

    Seated oh db press
    85lb dbs for 4x6 (1 min)

    Standing oh db press
    50lb dbs for 4x8 (45 sec)

    Supinated lat pulldowns
    170lbs for 4x8 (45 sec)

    Reverse cable curls
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    Everything was 45 sec Squats 135lbs for 3x10...

    Everything was 45 sec

    Squats
    135lbs for 3x10

    Stationary bb lunges
    95lbs for 4x6

    Marching db lunges
    35lb dbs for 2x13 (did the whole way, 26 steps total each set)
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    Bench 260lbs for 4x6 (1 min+; failed just before...

    Bench
    260lbs for 4x6 (1 min+; failed just before the last rep again!)

    Decline
    225lbs for 4x8 (1 min)

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

    Face pulls
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    1,808
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    Weighted chins 55lbs for 8x3 (30 sec; strapped) ...

    Weighted chins
    55lbs for 8x3 (30 sec; strapped)

    Lat pulldowns
    165lbs for 4x6 (30 sec)

    Seated oh db press
    70lb dbs for 4x8 (30-45 sec)

    Core shit
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    God damn, should I even put this in? I was...

    God damn, should I even put this in? I was extremely lower back impaired due to being back at work. I was also irritated, or...triggered! My boss came to piss me off today. WHY! Fucking BITCH.
    ...
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    Theracane Floor press 120lb dbs for 4x6...

    Theracane

    Floor press
    120lb dbs for 4x6 (75-90 sec)

    Flat alternating db press
    80lb DBS for 4x8 (1 min)

    Unilateral pronated HS row
    2 plates + 25lbs on each side for 4x8 (1 min; strapped)
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    Leg Press 5 plates on each side for 5x8 (1 min)...

    Leg Press
    5 plates on each side for 5x8 (1 min)

    DB Squats
    80lb DBs for 4x8 (1 min+)

    Leg extension
    2 plates on a shitty machine for 4x10 (45 sec)

    Flexbar
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    1,808
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    Standing oh bb press 140lbs for 4x6 (1 min) ...

    Standing oh bb press
    140lbs for 4x6 (1 min)

    Seated oh db press
    80lb dbs for 4x8 (1 min)

    Supinated pulldowns
    130lbs for 5x8 (30 sec)

    Tabata
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    1,808
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    Romanian Deads 275lbs for 5x5 (full) Tabata x...

    Romanian Deads
    275lbs for 5x5 (full)

    Tabata x 1.5
    Bands and Flex bar in 20 min of Sauna


    Nice! I did a normal romanian pull and it was without straps...because I forgot.

    The...
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    Flat DB Press 100lb DBs for 4x6 (75 sec?) ...

    Flat DB Press
    100lb DBs for 4x6 (75 sec?)

    Alternating Incline DB Press
    75lb DBs for 4x8 (1 min)

    Tabata x2
    Flexbar in Sauna for 10 min
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    Marching DB Lunges 60lb DBs for 5x5 (full...

    Marching DB Lunges
    60lb DBs for 5x5 (full recovery; strapped)

    Leg Press
    3 plates on each side for 4x10 (1 min)

    Tabata x 2

    Sauna for 10 min....then 3, doing Flexbar in it
    Stretched
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    1,808
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    Sumo deads 265lbs for 5x3 (~75 sec) Romanian...

    Sumo deads
    265lbs for 5x3 (~75 sec)

    Romanian db deads
    95lb dbs for 5x8 (1 min)

    Flexbar and bands in 13 min sauna


    Yikes! Stretching in the sauna made things much more intense. 150 bpm!
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    Bench 275lbs for 4x6 (1 min-full rec; failed at...

    Bench
    275lbs for 4x6 (1 min-full rec; failed at the last rep)

    Flat DB Press
    95lb DBs for 4x8 (1 min; failed at the same shit..last rep)

    Flex bar
    10 stadium sprints
    Flex bar
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    Doing some light stuff today and ill explain...

    Doing some light stuff today and ill explain why..

    Leg press
    4 plates on each side for 5x10 (45 sec)

    Leg extensions
    60lbs on each side for 4x12 (45 sec)

    Cycle now..15 min
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    Didnt know if it was much to ask for NO...

    Didnt know if it was much to ask for NO expiration?

    I always open the log to see what I did the previous week, then do my workout. So thats 1.5 hours.
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    Conventional Deads 245lbs for 3x3 (1 min) 2...

    Conventional Deads
    245lbs for 3x3 (1 min)

    2 Kettlebell circuits that were recorded

    Bands
    Flexbar


    No sense in ever typing out what I did with the kettlebells, but I had to baby my arm. I...
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    Standing OH BB Press 155lbs for 5x5 (1 min) ...

    Standing OH BB Press
    155lbs for 5x5 (1 min)

    Weighted Chins
    40lbs w/10lb bag for 5x5 (1 min; strapped; last set sucked)

    Seated Shoulder Press
    100lbs on each side? for 4x8 (45 sec)

    Stadium...
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