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Monday was ;
12 minutes bike
Stiff leg deads in smith 135x13, 155x10, 175x8, 175x7
Banded leg presses(plates per side) 6x10, 6x10, 6x9, 6x9
Gaint set
Leg extensions 110x8, 110x8
Leg curls 90x10, 90x8
Calf raises 115x10, 115x10+70x6
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Tuesday
12 minutes treadmill
Floor presses 135x15, 155x13, 175x6, 175x6
Incline on cmdap 25x12, 30x8, 30x6, 30x7
Cmdap flys 15x?, 15x7, 15x6, 15x7
Cmdap laterals 5x6, 5x8, 5x7
Pec deck rears 70x10, 70x7.5, 70x6, 70x
A cmdap is a cable crossover type set up
Which has adjustable pulleys. I like it for constant tension versus dbs sometimes.
Also with the flys the bench is vertical
And I put a foam roller behind my back to allow for a better stretch(joe bennet gets credit for that one)
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i will be following your journey ce. i have learned over the last two years with age and training wear and tear that i cant push the heavy weight with the low end rep ranges. i can however push as heavy as possible around the 10-15 rep ranges. i will drop down from time to time to the 8 range but that's it if i go down to 6 or so after a week or 2 i end up either hurt or tweaking the hell out of something. i am still winning shows and placing well while making improvements so this approach is still working. so get after it man
12 Minutes treadmill
Assisted pull-ups 85x8, 85x9, 85x7, 85x7?
Seated cable rows on 25s 120x13, 125x10, 125x7, 120x8
Antione wide grip 70x12, 75x10, 75x8, 75x7
Smith shrugs 225x15, 275x13, 315x8, 315x
The Antoine wide grip is a large pulldown where your stand away from the machine with a track stance placing one foot on the seat. I used a wide grip last bar and pull to just under my chest. I guess it’s a hybrid pulldown row. I saw John meadows having Antione valliant do them hence the name.
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12 minutes treadmill
Tricep ezbar press downs 30x17, 40x15, 50x12, 55x7
Ezbar cable curl 35x17, 42.5x14, 50x10, 50x10
Assisted dips 85x10, 85x10, 85x10, 85x8
Incline db curls 20x13, 22.5x11, 22.5x7+2, 22.5x7+2
Quick arm workout as I got up a little late that morning.
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12:30 treadmill
Smith squats 135x12, 185x12, 225x10, 245x8, 265x7
Standing leg curls 30x10, 30x11, 30x11
Leg extensions 130x11, 130x13, 130x?
Thai workout was short but it did the job that day. Ran out of gas before calves. Sneaking them in another day.
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Great log bro. Following along.
Looking forward to seeing your next progress!