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basily
Level

Join date: Aug 2011
Posts: 682

Super set:
Peck deck - 90x25, 130, 145x20, 160x12x2
Reverse peck fly - 70x20x5

Upright cable row (shoulder) - 45x12x4

HS seated shoulder press (WPS) - 45x15, 70, 80x8, 90x5x5; last set drop @ 55, 35xAMRAP squeezing reps
DB lateral - 10xAMRAPx5

HS low row ( WPS) - 55x20, 80x15, 110x6x6; last set drop @ 65xAMRAP squeezing reps
Incline DB press - 50x25, 65x15, 80, 90x4x4
Incline DB fly - 35x15x2, 40x12x2, 50x8

Medium width pull down (TUT) - 135x15, 180x10x4; last set drop @ 120, 90xAMRAP squeezing reps
Decline CG bench (pause 1/2 inch from chest) - 145x5, 190x5x4, 155xAMRAP
NG pull down - 120, 150x15, 165x8x4
Cable lateral - 12.5x12x4
Ez tricep push down - 105xAMRAPx3
Reverse cable curl - 60x20, 75xAMRAPx3
Standing calf raises - 120xAMRAPx2, 140, 160xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 682

Lying leg curl - 45, 60, 75, 90x12x4
Seated leg extension - 50, 60, 75x12x4
Lying leg press (noBase/wide) - base, 100, 190, 280x30, 380x25, 470x5x3
Sumo DL - 135, 225, 315, 405x3, 410x6x3, 410x8
Sumo DL (pause @ lift below knee ) - 365x3x4

DB SL - 45, 65, 85x10, 100x6x4
Medium width pull down - 115x12, 130x15x2, 145x12x2; last set drop @ 100xAMRAP squeezing reps
HS MTS supinated row (WPS) - 4holex15, 6holex15, 8holex10x3; last set drop @ 5holexAMRAP squeezing reps
Back squat (high/narrow stance/TUT) - 135x15x2
Supinated pull down -
Seated leg curl - 70x20, 100, 115, 120, 125x12
NG cable row (forward lean/kg) - 27.5x15, 35x12x2
Seated calf raises 70x21sx3
Standing calf raises - 95, 115xAMRAPx3 squeezing reps

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basily
Level

Join date: Aug 2011
Posts: 682

Super set:
Peck deck - 100x25, 115x20, 130x15, 145x12x2
Reverse peck fly - 70x15x5

Cable upright row (kg) - 17.5x15x2, 22.5x15x2, 27.5x8x2

Super set:
HS seated shoulder press (WPS) - base, 45x20, 70x8x3, 80x4x2, 70, 45, 25xAMRAP
DB lateral - 10xAMRAPx6

Incline DB fly - 35x15, 40, 45x12, 50x8x2
Decline CG bench (pause 1/2 inch from chest) - bar, 135, 185, 205x4x3, 135xAMRAP
Cable lateral (kg) - 7.5x12x5
Straight bar cable high row (kg) - 12.5x15x4
Ez bar tricep push down (kg) - 47.5xAMRAPx4; last set drop @ 3.5, 22.5xAMRAP

Super set:
Reverse cable curl (kg) - 32.5xAMRAPx4
Reverse BB wrist curl - 85, 95xAMRAPx3

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basily
Level

Join date: Aug 2011
Posts: 682

Lying leg curl - 45, 60x35, 75x25, 90x20, 105x8

Triple set:
Lying leg press (noBase/wide) - base, 110, 200, 290x30, 380x25, 470x10, 520x6, 290x10
HS seated shoulder press (WPS) - 45x20, 75x12x4; last set drop @ 45xAMRAP squeezing reps
DB lateral - 10xAMRAPx4

Sumo DL - 155, 265, 355x3, 445x5, 465x2x5, 465x3
Sumo DL (pause @ mid shin) - 375x5x3

Super set (switch to lying leg curl b.c of lower back)
DB SL - 55x12, 70x12, 85x10x2
Lying leg curl - 105xAMRAPx3
Medium width pull up - BWxAMRAPx5

HS low row (WPS) - 45x15, 90x12x4; last set drop @ 45xAMRAP squeezing reps
Supinated pull down - 135, 150x15, 170x8x4
Reverse BB curl - 65, 85xAMRAPx4
Seated calf raises - 70x21sx4; 2 straight, 2 wide
Standing calf raises - 120, 140xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 682

Super set:
Peck deck - 90, 105x20, 120x20, 135x15x2
Reverse peck deck - 60x15x5

Cable upright row - 30x12x3, 45x12

Super set:
HS seated shoulder press (WPS) - bar, 45x8, 70, 80x5, 90x4x6; last set drop @ 45xAMRAP squeezing reps
DB lateral - 10x12-15x6

Incline DB press (pause @ bottom) - 45x15, 60x12, 70x6x6
HS low row (WPS) - 45x20. 70x15, 90x12, 115x8, 125x5x5; last set drop @ 90, 45xAMRAP
Decline CG bench (pause 1/2 inch from chest) - 95, 135x5, 185x3, 205x2x2, 210x2x6
Incline DB fly - 40x12, 50x8x3; last set drop @ 35xAMRAP
Medium width pull down (TUT) - 135x12, 165x10x4; last set drop @ 120, 90, 70xAMRAP
NG cable row - 105x10x3
Cable lateral - 12.5x12x3
Straight bar high cable row - 30x15x3
Reverse cable curl - 75x10x4
Reverse BB curl - 65x20, 85xAMRAPx3
Standing calf raises (outer calf focus) - 100xAMRAPx3


The pauses for the Incline DB presses destroyed my chest. Despite my high volume my recovery seems to be fine, probably because I have been eating a lot more recently.

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basily
Level

Join date: Aug 2011
Posts: 682

Lying leg curl - 45x30, 70x20, 95x8x5
Seated leg extension - 45x25, 60x8x4
Lying leg press (noBase/wide/pause) - basex30, 90, 180, 270x20, 360x8, 450x8x5; heaviest weight done with dead-stop followed by drop @ 270xAMRAP w/TUT
Sumo DL - 135, 225, 315x3, 425x4x5
Sumo DL (pause @ mid shin) - 365x2x8
Back squat (high/narrow/pause) - 135, 225, 275, 295x3, 225x5

DB SL - 50, 65, 80x5, 105x4x6
Seated calf raises (straight) - 75x18sx2
Seated calf raises (out) - 75x18sx2
Standing calf raises (squeezing reps) - 115xAMRAPx3
Seated leg curl - 100x15, 135x12x4

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basily
Level

Join date: Aug 2011
Posts: 682

Super set:
Peck deck - 100x25, 115x20, 130x15, 145x12x2
Reverse peck fly - 70x15x4, 55x20

Cable upright row (kg) - 17.5x15x2, 22.5x15x2

Super set:
HS seated shoulder press (WPS) - base, 45x10, 70x10x2, 80x4x4; 80's done with dead-stop reps; last set drop @ 45xAMRAP w/TUT
DB lateral - 10xAMRAPx6

Medium width pull down - 85, 115x16, 135x10x5; last set drop @ 90xAMRAP supinated pull down
Incline DB press (pause @ bottom) - 40x10, 55x5, 75x4x3, 80, 85x4
High cable fly (kg) - 17.5x25, 22.5xAMRAPx3
NG machine row (WPS) -
Decline CG bench (pause 1/2 inch from chest) - 135x5, 185x3x5
Cable lateral (kg) - 7.5x12x4
HS pronated row (WPS) - 45x15, 70x10x3, 70xAMRAP
V-grip tricep cable overhead extension (kg) - 32.5x20, 42.5x18, 52.5x12x2
Reverse cable curl (kg) - 22.5xAMRAP, 27.5xAMRAPx2
Reverse BB curl - 95xAMRAPx3


Will overhead tricep cable extensions get me the hang I want?

Edit: it's been less then 12 hrs since I worked out and the DOMS is real... it hurts to flex my triceps

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basily
Level

Join date: Aug 2011
Posts: 682

Super set:
Lying leg curl - 45x45, 60, 75x20, 90x15, 105x10
Seated leg extension - 45x25, 60x15, 75x12x3, 75x20

Triple set:
Lying leg press (noBase/narrow) - base, 90, 180, 270x30, 360x16x4; last set drop @ 270x8
HS seated shoulder press (WPS) - base, 45x20, 70x12-15x4
DB lateral - 10x12x4

Sumo DL - 155, 265, 355, 405x5x6
Sumo DL (pause @ mid shin) - 355x3x4

Super set:
Medium width pull up - BWx10x4
Lying leg curl - 120xAMRAPx4

HS low row (WPS) - 45x20, 70x12x4
NG pull down - 135, 150, 165, 180x12; last set drop @ 135, 90xAMRAP
NG cable row - 105, 120x10x2; last set drop @ 90xAMRAP
Straight bar high cable row - 40x15x4
Seated calf raises (wide) - 50, 70, 80, 70, 50x21s

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basily
Level

Join date: Aug 2011
Posts: 682

Super set:
Peck deck - 90x30, 120x25, 135x12x3
Reverse peck fly - 60x20x2, 75x12x3

Cable upright row - 15, 30, 45x20x2

Triple set:
HS seated shoulder press - base, 45x15, 70x4, 92.5x3x8; last set drop @ 55, 45xAMRAP
DB lateral - 12.5x8x8
Medium width pull up - BWx6-12x8

Super set:
Incline DB press (pause @ bottom) - 50, 60, 70, 75x6x5; last set drop @ 45xAMRAP
HS low row (WPS) - 45x15, 70x12, 90x8x6

NG pull down - 135, 150, 165x8x3; last set drop @ 120, 90xAMRAP
Decline CG bench (pause 1/2 inch from chest) - bar, 135, 185x3, 205, 215x1x2, 215x2, 215x1x3
Cable lateral - 15x10x4
Vgrip overhead tricep extension - 50, 65xAMRAPx3
Reverse cable curl - 75xAMRAP
Reverse BB curl - bar, 65, 85, 105x15x2

Super set:
High cable fly - 30, 45xAMRAPx4
Straight bar cable high row - 30x15x4

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basily
Level

Join date: Aug 2011
Posts: 682

Lying leg curl - 45x25, 55, 70, 85x15x2, 95x15x2; last set drop @ 65, 40xAMRAP
Seated leg extension - 45x30, 60x20, 75, 90x15x2
Lying leg press (noBase/wide) - base, 90x30, 180, 270, 360x15, 410x12x3, 430x13, 270x15

Super set:
Sumo DL - 135, 225, 315, 405x3, 455x2x3, 455x1
Wide width pull up - BWx5x4

Sumo DL (pause mid shin) - 385x3x3
Back squat (high) - bar, 135, 155x15
DB SL - 45, 65, 85, 100x8x5

Super set:
Seated calf raises - 50x20, 70x20, 90x10x3; last set drop @ 60, 50xAMRAP
Medium width pull up - BWx8x4

Standing calf raises - 75x15, 115xAMRAPx3
Seated leg curl - 100x25, 115x15x3
HS Supinated row (WPS) - 45x20, 70x15, 80x12x4; last set drop @ 45xAMRAP

Lower back feeling stiff. Need to stretch more/reduce volume. Also going to start back squatting at the end of every workout.

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basily
Level

Join date: Aug 2011
Posts: 682

Super set:
Peck deck - 100x25, 115x20, 130, 145, 160x15
Reverse peck fly - 60x15x5

Cable upright row (kg) -17.5x20x2, 22.5x15x2; last set drop @ 12.5x15

Super set:
HS seated shoulder press (WPS) - 25x8, 45x15, 70x10x4; last set drop @ 45, 25xAMRAP
DB lateral - 12.5xAMRAPx4

Incline DB press (pause at bottom) - 35x15, 55, 65x12, 75, 85x4, 65x8-10x3; last set drop @ 45x8
Wide NG pull down - 75x15, 115x8x5
Decline CG bench (push 1/2 inch from chest) - bar, 135x3, 185x5x3
High cable fly (kg) - 17.5, 22.5xAMRAPx4; last set drop @ 12.5xAMRAP
Cable lateral (kg) - 10x12x4; last set drop @ 5xAMRAP
Vgrip overhead tricep extension (kg) - 32.5, 42.5x15, 52.5x12x3
Straight bar cable high row (kg) - 12.5, 17.5, 20x15x3; last set drop @ 12.5xAMRAP
Reverse BB curl - 65x20, 95x15x3


Decline CG bench were touch and go style half inch from chest; not paused reps

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basily
Level

Join date: Aug 2011
Posts: 682

Super set:
Lying leg curl - 45, 60x30, 75, 90x15x2; last set drop @ 60x10
Seated leg extension - 45x30. 60x15x2, 75x12x2; last set drop @ 45x10

Triple set:
Back squat (pause/hybrid) - 135x8x2, 225x8x2, 245x6x2, 275x3x4
HS seated shoulder press - bar, 45x15, 80x8x5; last set drop @ 45xAMRAP squeezing reps
DB lateral - 12.5x8-10x5

Super set:
Sumo DL - 155, 265, 355, 445x3, 470x2x3
Medium width pull up - BWx6x7

Sumo DL (pause @ mid shin) - 395x2x4

Super set:
DB SL - 45, 65, 85x8x4
Lying leg curl - 120xAMRAPx4

HS low row (WPS) - 45x20, 70, 90x8, 100x10x5; last set drop 70, 45xAMRAP squeezing reps
Seated calf raises - 50x21, 70x15, 80, 90x12, 70, 50xAMRAP

Supinated pull down - 120, 135x12, 150, 165, 180x8
Straight bar high row - 45x15x5
Reverse BB curl - 65x20, 95x15x3
Overhead Tricep rope extension - 45x15x3


Relearning the squat with a new bar position.

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basily
Level

Join date: Aug 2011
Posts: 682

Super set:
Peck deck - 90x25, 105, 120, 135x20x2; last set drop @ 90x8
Reverse peck fly - 60x25, 70x15x4

Cable upright row - 30x25, 45x15x3

Super set:
HS seated shoulder press (WPS) - base, 45x20, 80, 92.5x4x5, 92.5x6; last set drop @ 47.5xAMRAP
DB lateral - (12.5x8-10 5x8)x5; last set did stop-go

Incline DB press (pause @ bottom) - 40, 55x15, 70x8, 85x4, 70x8x4; last set drop @ 45xAMRAP
Peck deck (TUT/squeezing reps) - 120xAMRAPx3, 105xAMRAPx3
Decline CG bench (pause 1/2 inch from chest) - bar, 135, 185, 190x3x4, 205x4
Cable lateral - 7.5x15, 10x13x2, 12.5x8x3
Vgrip overhead cable tricep extension - 45, 75, 90. 105x15


Last set of HS seated shoulder press were done with brief rests

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basily
Level

Join date: Aug 2011
Posts: 682

Super set:
Lying leg curl - 45, 60, 75, 90xpumpx2
Seated leg extension - 30, 45, 60xpumpx3

Super set:
Back squat (pause/hybrid) - bar, 135x8x2, 225x6x2, 265x3x2, 285x3x2, 295x2x3
Medium width pull up - BWx5x11

HS Low row (WPS) - 45x25, 70x20, 90x15, 100x8x4; last set drop @ 55xAMRAP squeezing reps
Supinated pull down - 110, 140, 155x12, 170, 185x8
Wide NG pull down (squeezing reps) - 120x8x4
Seated calf raises - 55, 75x21sx3
Standing calf raises - 120xAMRAPx3
DB SL - 45x20, 65x12x4
Lying leg curl - (120 75xAMRAP), (135 75xAMRAP)x4
Seated leg extension - (105 60xAMRAP), (120 60xAMRAP)x4

Sumo DL - 155, 265, 355, 445x3x9


Deadlift platform was unavailable until I was bout to leave.

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basily
Level

Join date: Aug 2011
Posts: 682

Super set:
Peck deck - 90x25, 120x20, 135x12x3
Reverse peck fly - 60x20, 75x15x4

Upright cable row - 30, 45x15x2, 60x15

Triple set:
HS seated shoulder press (WPS) - base, 45x15, 80, 92.5x5x5; last set drop @ 55xAMRAP
DB lateral - 12.5x10-12x5
Medium width pull up - BWx5x8

Incline DB press (pause at bottom) - 45, 65x12, 75x6x6, (80x6 45xAMRAP)x2
HS low row (WPS) - 45x20, 70x15, 90x12, 110x6x5; last set drop @ 65, 45xAMRAP

Super set:
Straight bar cable high row - 45x15x4
Peck deck - 150xAMRAPx4

Decline CG bench (pause 1/2 inch from chest) - bar, 135, 185x3, 215x2, 205x3x4
Half hour sparring with friends
Cable lateral - 10x15, 12.5x12x3
Decline CG bench (pause 1/2 inch from chest) - bar, 135, 185x3, 205x1, 225x1x2
Reverse BB curl - 65x15, 95x15x3
1 arm DB overhead tricep extension - 25xAMRAPx2

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basily
Level

Join date: Aug 2011
Posts: 682

Super set:
Peck deck - 90x30, 105x25, 120, 135x15x2
Reverse peck fly - 60x25, 75x15x4; last set drop @ 45xAMRAP


Cable upright row - 30x20, 45x15x2, 60x15x2
HS low row (WPS) - 45x20, 70x15x2, 80x12x4; last set drop @ 45xAMRAP

Triple set:
HS seated shoulder press (WPS) - base, 45x15, 80x10x4; last set drop @ 45xAMRAP
DB lateral - 7.5xAMRAPx5
Medium width pull up - BWx5x7

Incline DB press (pause & bottom) - 45, 60x15x2, 75x5x4, 80x5
Incline DB fly - 35x12x3
Peck deck (partials) - 110xAMRAPx2
NG pull down - 105x15, 135x8x4
Decline CG bench (pause 1/2 inch from chest) - bar, 135, 185x3, 205x2x4, 210x3
Straight bar cable high row - 30x20, 45x15x2, 60x12x2
Vgrip tricep overhead extension - 60, 75, 90x15, 105x10x2
Back squat (low bar/pause) - bar, 135, 185, 225, 245x3, 275, 295x2
Reverse BB curl - 65x25, 95x15x2, 95xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 682

Super set:
Lying leg curl - 45, 60, 70x20-30x2, (90 70xAMRAP)x2
Seated leg extension - 45x15-20x3, (60 45xAMRAP)x2

Lying leg press (noBase/wide) - 90, 180, 270x25-30x3, 360x10x3

Super set:
HS seated shoulder press (WPS) - 45, 70x12x4
DB lateral - 15xAMRAPx4

Sumo DL - 155, 265, 355x3, 465x2x5, 465x4
Sumo DL (pause @ mid shin) - 365x3x5, 385x2x2, 385x3
DB SL - 45, 60, 75x10x2, 85x6x4
HS low row (WPS) - 47.5x20, 82.5x12, (92.5x6 57.5x8)x4

Super set:
Back squat (low bar/pause) - 135x3x2, 185x3x2, 225x3x2, 245, 275x3x3
Medium width pull up - BWx4, 15x4x9

Reverse BB curl - 65, 95x20, 105x15x3
Wide width pull down - (135x12 75xAMRAP)x3


Loads of drop sets done today

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basily
Level

Join date: Aug 2011
Posts: 682

Super set:
Lying leg curl - 45, 60, 70x20-30x2, (90 70xAMRAP)x2
Seated leg extension - 45x15-20x3, (60 45xAMRAP)x2

Lying leg press (noBase/wide) - 90, 180, 270x25-30x3, 360x10x3

Super set:
HS seated shoulder press (WPS) - 45, 70x12x4
DB lateral - 15xAMRAPx4

Sumo DL - 155, 265, 355x3, 465x2x5, 465x4
Sumo DL (pause @ mid shin) - 365x3x5, 385x2x2, 385x3
DB SL - 45, 60, 75x10x2, 85x6x4
HS low row (WPS) - 47.5x20, 82.5x12, (92.5x6 57.5x8)x4

Super set:
Back squat (low bar/pause) - 135x3x2, 185x3x2, 225x3x2, 245, 275x3x3
Medium width pull up - BWx4, 15x4x9

Reverse BB curl - 65, 95x20, 105x15x3
Wide width pull down - (135x12 75xAMRAP)x3


Loads of drop sets done today

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basily
Level

Join date: Aug 2011
Posts: 682

Super set:
Peck deck - 100, 115x25, 130, 145, 160x15
Reverse peck fly - 55x15x5

Cable upright row (kg) - 17.5, 22.5x20, 27.5, 32.5x15x3
Straight bar high cable row (kg) - 22.5x20, 27.5x12x4; last set drop @ 17.5xAMRAP

Triple set:
HS seated shoulder press (WPS) - base, 45x12, 70, 90x5-6x4 (rest-go when needed); last set drop @ 55, 35xAMRAP
DB lateral - ARMx10x3, 10x8-12x4
Wide width pull up - BWx6x7

Supinated pull down - 100, 115, 130,x12, 145, 160, 175x8; last set drop @ 115, 85, 55xAMRAP medium width pull down


Incline DB press (pause @ bottom) - 45, 60, 75x6x3, 75x7
HS Supinated row (WPS) - 45x20, 70x15, 80x8x3
Decline CG bench (pause 1/2 inch from chest) - bar, 135, 185x3, 205x4x2, 185x7
Cable cross over (kg) - 17.5, 22.5xAMRAPx3
Vgrip tricep overhead extension (kg) - 42.5, 47.5, 52.5x15
Reverse BB curl - 65x25, 95x15x3

Foam roll

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basily
Level

Join date: Aug 2011
Posts: 682

Super set:
Lying leg curl - 45x20, 60x15x2, 75x15x2, 90x12x2
Seated leg extension - 45x12x3, 60x12x4

Triple set:
Lying leg press (noBase/wide) - base, 90, 180x30, 270x20x4, 360x12x2
HS seated shoulder press (WPS) - base, 45, 70x15x4, 45xAMRAP
DB lateral - 10, 12.5xAMRAPx6

Super set:
Medium width pull up - 7.5x5x11
Sumo DL - 155, 265, 355x3x8

DB SL - 45, 60, 75x12, 105x6x4
HS low row (WPS) - 45, 70, 90x12, (100x6 55xAMRAP)x3
Supinated pull down - 135, 150x8x4
Straight bar high cable row - 45x25, 60x15x4
Reverse BB curl - 65, 95x20x3


Lower back felt weak.

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basily
Level

Join date: Aug 2011
Posts: 682

Super set:
Peck deck - 90x25, 105x20, 120x15x3
Reverse peck fly - 60x15x5

Cable upright row - 30, 45x15x2, 60x15x3

Triple set:
HS seated shoulder press (WPS) - base, 45x15, 80x6, 100x3x6, 55xAMRAP
DB lateral - 10xAMRAPx3, 15x6x7
Medium width pull up - BWx8x3, BWx6x6

Supinated low row (WPS) - 45x20, 70x12x5; last set drop @ 45xAMRAP

Super set:
Incline DB press (pause @ bottom) - 55, 65, 75x6, 85x5x4
Incline DB fly - 30x8x7

NG pull down - 120x15, 135, 150x12x3; last set drop @ 105, 75xAMRAP
Decline CG bench (pause 1/2 inch from chest) - bar, 135, 185x3, 205x2x4, 210x2x2
Supinated pull down - 120x20-15x4
Cable lateral - 10x12x3
EZ tricep overhead extension - 90x15x3
Straight bar cable high row (pause @ chest) - 30, 45x15, 60x12x4
Reverse BB curl - 65, 95x15x2, 105x15x3

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basily
Level

Join date: Aug 2011
Posts: 682

Super set:
Lying leg curl - 30x20x2, 45x20x2, 65x20x2, 90x15
Seated leg extension - 45x12x3, 60x12x4

Lying leg press (noBase/wide) - base, 90. 180x30, 270, 360x12x4, 450x8x2
Sumo DL - 155, 265, 355x3, 445x7, 495x1x2, 495x3 (last set w/BB belt)
Sumo DL (pause @ mid shin) - 405x3x4
DB SL - 45, 65x12, 80x8x5
Medium width pull up - 20x4x6
Seated calf raise - 60xAMRAPx3
Standing leg curl (WPS) - 30x12, 45x10x3
Wide grip BB curl - 50xAMRAPx2, 55xAMRAPx3
Machine preacher curl - 45, 65xAMRAPx2


Ate 300 g of cheese cake and a footlong ham sub, went to gym, hit DL PR. A good day indeed

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