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  1. #7546
    Administrator Mac's Avatar
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    Holy cow... did you have time to spend with the kids that day!

    Great workout

  2. #7547
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    Holy cow... did you have time to spend with the kids that day!

    Great workout
    LOL, Mac!

    Really it wasn’t THAT long! Just the arm things were done in about 30 minutes. I only rest about 30-45 sec between arm sets and the way I set up the routine there’s minimal time between exercises. Start to finish including warmup and cardio and I’m done in 2 hours. My longest day in the gym is 3 hours start to finish.
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  3. #7548
    Administrator Mac's Avatar
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    I don't rest long between sets either as I am not using a weight that I can't do 10 reps with. Those days of marathon workouts for me are long gone. I like to do about 20 sets and then go back home as it's so crowded these days unless I go at 9pm.

  4. #7549
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    I don't rest long between sets either as I am not using a weight that I can't do 10 reps with. Those days of marathon workouts for me are long gone. I like to do about 20 sets and then go back home as it's so crowded these days unless I go at 9pm.
    Ah. Yeah, I remember those days at my last gym when things were so crowded. I don’t miss that at all!!
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  5. #7550
    OLYMPIAN Sunnyday's Avatar
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    Monday 11/11 upper body, back focus

    Tim Anderson’s 5 resets
    some extra hip and back mobility and stretches per the chiro
    Nick Tumminello’s upper body warmup
    band over & backs, face pulls, straight arm pulldowns, pull aparts

    Wide grip pullups:
    3 x BW+7.5 x 5 - up 2.5# from last week

    Planks:
    4 x BW x 60 sec hold

    Calf tri-set (4 rounds): bumped up weights on all these
    Donkey calves 210 x 8
    Seated calves 60 x 10
    Tibialis 15 x 12

    Superset 1 (4 rounds):
    Hyperextensions - 10 x 8
    Reverse hypers - 50 x 8

    Superset 2 (4 rounds):
    Wide grip upright rows - 45 x 10
    Meadows rows - 45 x 8/side

    Superset 3 (4 rounds): THIS SUPERSET IS BOMBBBB!!
    Reverse grip 1-arm lat pulldowns - 70 x 8/side
    Reverse grip seal row - 95 x 8

    Superset 4 (4 rounds):
    1-arm DB rows 45 x 8/side
    Decline plate pullovers 35 x 10

    Finished with 20 minutes on the elliptical
    Last edited by Sunnyday; Yesterday at 05:21 PM.
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