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  1. #31
    OLYMPIAN
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    good arm workout did cg bench 225 x 7 x 2 245 x 5 ez then 265 x 4 all pasued reps and then 1 more set 265 x5 db behind head tri standing 4 sets 50 60 70 and 80 lb db ss w/hs curls

    then triset pushdowns w/another pracher machine curls and machine shoulder presses since missed front delt full workout earlier this week then had to be gifts.

  2. #32
    RX MEMBER mrky03's Avatar
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    Good workout Adam, great numbers on the cgbp.
    i have to finish up my Christmas shopping today also!

  3. #33
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    thanks yes not done but don't have all the $ to finish myself yet.

  4. #34
    OLYMPIAN
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    well got out of work late and the squat rack was taken and did not have time to wait and had to get home within an hour from arrival in the gym so had a spotterby the bench so decided to bench. w/u then 225 x 8 275 x6 305 x 3 315 x1 could have had 1 more rep but would have killed me then 275 x 6 arms were shakey at the end did not enough carbs today so did not feel good at workout but did ok tomorrow has to be legs and squats.

  5. #35
    RX MEMBER mrky03's Avatar
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    Nice numbers! How much do you weigh?

  6. #36
    OLYMPIAN
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    Thanks, weighed yesterday 80.7 kg(177.5 lbs) after coffee w/protein powder but with work clothes shoes, belt wallet keys, dress shirt slacks etc, got to be at least 4-5 lbs of clothers so etc 172 about (since post coffee dry in am).

  7. #37
    OLYMPIAN masterschamp's Avatar
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    Good job, Adam!

  8. #38
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    thanks Keith

  9. #39
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by ayezer View Post
    Thanks, weighed yesterday 80.7 kg(177.5 lbs) after coffee w/protein powder but with work clothes shoes, belt wallet keys, dress shirt slacks etc, got to be at least 4-5 lbs of clothers so etc 172 about (since post coffee dry in am).

    keep hittin it hard Adam....def seeing progression

  10. #40
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    Thanks Mike hang in there, heal up.

  11. #41
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    a little under weather for a day should be better by tomorrow.

    also in iml logging too.

  12. #42
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by ayezer View Post
    Thanks, weighed yesterday 80.7 kg(177.5 lbs) after coffee w/protein powder but with work clothes shoes, belt wallet keys, dress shirt slacks etc, got to be at least 4-5 lbs of clothers so etc 172 about (since post coffee dry in am).
    Really strong lifts at that body weight Adam.

  13. #43
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    Thanks alot of years lifting good genes always had decent strength in youger days, squat could be better.

  14. #44
    OLYMPIAN
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    a couple of good days training busy with work/family as usual and also in IML

    legs monday
    Squats w/squat bar 55 lb bar 145 x 8 195 x 8 235 x7 285 6 had a couple more but not spot felt good w/form deep and good speed out of bottom
    then leg ext 4 sets 10-15 reps <60 sec rest between sets if not less last set drop set.
    squat machine just like front squats very strict and machine is not without weight not sure how much added 25 lbs x 12 reps then 25 + 10 for 2-3 more sets forget
    then leg curls 4 sets last set drop set.

    Tonight chest
    bench w/tube under lower back to accentuate using chest
    w/u to 225 x 8 275 x7 295 x5 315 x 3 lost groove on 2nd rep but last rep a little help
    incline bar bench 185 x 8(4 sts last set drop to 135 x 10)
    then pec deck very light 15 reps ss/rear delt machine 15 reps
    then side laterals ss w/fornt laterals 15 reps 3 ss 15 lb db then 8 lb db 20 reps each
    then db press 25 lb 15 reps ss/crunches 20 resps 3 ss
    didnot rest between shoulder workout not more than a few sec great pump and og heart rate up.
    Shoulder a little sore ice on it right now.

  15. #45
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    wow real sore today esp chest/legs

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