TweetCmdap is the model number of the equipment. Cable motion dual adjustable pulley.


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Originally Posted by chemicallyengineered

Leg press calf raise toes in 140x20, x14,x9, x10
Pull downs to the front 110x15, 121x13, 131x8, 126x9, 121x9
V handle pulldowns on incline bench at tricep pressdown station facing in 99x11, 104x11, 110x7, 104x8
One arm lay pulldowns with d handle sitting perpendicular to machine 33x13, 38x11, 38x11
Dead rows 45x?, 70x9, 95x7, 95x9
Cmdap shrugs 70x14, 90x13, 110x12, 110x9



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Thank you for so many specifics on positioning. I really understand the target muscle when I try the move.

TweetIf anyone ever has a question on the descriptions please hit me up and I will Donny best to describe it in more detail. Maybe one day I'll get to the point of being able to get some photos.


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TweetFree weight leg press calf raise left, rightx3 then together. 14, 11, 9, 14
Floor close grip bands. Barx15, 25x13, 35x10, 40x8, 35x7
Overhead db extensions leaning against a
bench. 60x15, 70x14, 80x13, 90x11
Dip machine. 70x15, 90x13, 115x10
Seated ez bar curls 10x15, 15x14, 20x10, 25x7, 20x10
Low incline db curls 20x7, 20x7, 20x8, 20x7
Rope hammers 44x12, 44x11, 44x9




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TweetSeated calf 90x10, 90x7, 90x6, 70x7, 70x6, 45x7
Side lateral on incline bench laying in the side yiu are working with your arm pit on the top of the bench 10x13, 10x11, 10x11, 10x12-motivated by a hater I saw
Incline front raise db -10x12, 10x11, 10x10
Incline rears 15x12+hold, 15x10+hold, 15x10+hold
Rack presses to the front, bring bar down to chin level. Barx15, 10sx12, 20x12, 30x10?
Rack shrugs 45x15, 90x13, 135x12, 180x7



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Originally Posted by chemicallyengineered

Seated calf 90x10, 90x7, 90x6, 70x7, 70x6, 45x7
Side lateral on incline bench laying in the side yiu are working with your arm pit on the top of the bench 10x13, 10x11, 10x11, 10x12-motivated by a hater I saw
Incline front raise db -10x12, 10x11, 10x10
Incline rears 15x12+hold, 15x10+hold, 15x10+hold
Rack presses to the front, bring bar down to chin level. Barx15, 10sx12, 20x12, 30x10?
Rack shrugs 45x15, 90x13, 135x12, 180x7



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LOL at the hater. Let me guess, he was working with too much weight and no form.

TweetYou hit the nail on the head. He always has to make sure he uses a ton. He was quarter repping his inclines on the bench next to me. 105s for a few and then just dropped them. I might only do the 90s but I do them for a good amount of reps and I bring them back to my quads and sit up with them and walk them to the rack. I know a lot of people will say if you go to failure then you won't be able to do that but I do not agree.


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TweetHe does that rowes with like 3 plates but he is almost standing vertical. I do my test rowes parallel to the floor so I may go up to 5 25s at most.


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TweetSupposed to say tbar rowes.


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TweetA quick leg workout yesterday;
Standing calf raise in smith machine 2x25 under each foot 45x12,10,8,8
Superset curls and extensions 70x15, 90x15
80x15, 100x15, 90x15, 110x15
Leg press feet high and together 6x23, 7x12, 8x11, 8x10
Adductor 120x13, 120x11, 120x10
Abductor 130x14, 140x12, 140x11


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TweetSeated calf -95x11, 95x9, 95x7, 95x5 drop to 70x6 drop to 45x7+hold stretch at the bottom for a few.
Rack pulls barx15, 45x15, 90x15, 135x11, 160x10, 180x8
Seated cable row with v handle 121x12, 143x10, 148x10, 153x8
Tricep station underhand pulldowns ez bar
88x10, 88x10, 88x10
Pulldowns behind the neck 110x13, 121x10, 126x9, 126x8
Behind the back shrugs 45x12, 70x12, 90x12, 115x10


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TweetLeg press machine calf raise toes out 180x20, 12, 8, 9
Incline barbell bringing bar to pause at my chin. 25x14, 45x13, 60x10, 65x8, 45x4 super slow negatives
Flat machine presses 45 degree angle with hands 45x13, 70x11, 80x9, 80x8
Incline fly 20x6 slow+3 regular, x4+4, x4+5
Incline Pullover 50x8, 50x7, 50x7



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TweetYesterday's arm workout
Leg press machine calf raise toes in 160x20,x12,x8,x9
Tricep press down on incline bench 44x15x2(mistake), 55x14, 66x12, 66x10
Plate loses dip machine 70x15, 90x12, 115x9, 115x8
Overhead single arm extensions 15x10, 20x10, 25x10
Seated incline cable curl ez bar 27.5x14, 33x14, 38.5x12, 44x12, 49.5x8
Seated incline db curls 45 degrees 25x10, 25x11, 25x?, 25x7
Cable hi pulley d handle 25x15, 30x12, 30x12, 30x11



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