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My daily GRIND with PSL gears.

HFO3

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Yesterday was back/ and a delt pump

warm up was stationary bike.... 10 minutes

lat pull downs 5 sets
cable rows... 6 long stretch reps and 6 upright reps per set 5 sets
underhand rows on a seated machine, long holds in peak contraction 5 sets

these two shoulder exercise were neck to back with 30 second rest periods
bent over db laterals 3 sets of 25
db laterals 15x10 17.5x10 20x10 (20?s were partials)

Overall a solid Monday with meals and training... macros ended a little lower on carbs than I wanted, protein and fats were nice and high
 

HFO3

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Had a helluva day yesterday with EW?s but I won?t get into that now.
Today was chest, heres the skinny

Incline press
dbs 2 sets
Smith incline
5 sets
Cables with 3 ROM 3sets each rom

Short and sweet day still feeling a little dehydrated from yesterday but my pump was good and I?m lean asf from puking yesterday
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