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  #61  
Unread 04-02-2019, 01:10 PM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 445
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Leg press 360*3*8
Rdl 185*3*6
Lying leg curl 80*2*12
Crunch 80 12, 11, 10
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  #62  
Unread 04-05-2019, 12:46 PM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 445
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Incline machine 210 8, 8, 4
Hammer row 340 6, 320*2*6
Dips 230 12, 10
Pullups 12, 8 (I suck at reps)
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  #63  
Unread 04-07-2019, 07:45 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 445
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Yesterday
Rdl 185 8, 205*2*8 (I didn't work legs for several months, I was focused on conditioning.)
Leg press 360*3*8
Lying leg curl 90*2*12
Leg extension 2*10 (I don't remember the weight.)
Straight leg calf machine 250*3*10
Bent calf 45 12, 55 12, 65 12
Crunch 90 12, 12, 10
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  #64  
Unread 04-08-2019, 07:48 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 445
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Pullup 230*2*5, 220*5
Incline machine 210*3*8
Hammer row 300 12, 10
Dip 240 10, 230 10
Curl 40 12, 35 7
Lateral raise 15 12, 10
Pushdown 20, 12 (I don't know the weight.)
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  #65  
Unread 04-10-2019, 07:29 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 445
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Yesterday
RDL 210 8, 8, 6 (Stopped feeling a stretch, so I knew form was degrading.)
Leg press 380 8, 8, 7
Lying leg curl 90*12, 105*8
Leg extension 170*10, 190*10
Straight leg calf 250*3*8 (I adjusted the seat differently than last time, so I had better rom.)
Seated calf 90*2*12 (These just burn. But I'm able to go again almost immediately. So there may actually be some truth to the whole soleus is a slow twitch monster. This is me deciding to actually start doing calf work instead of just ignoring them. Which, with my genetics, means all of my potential gains are going right to the calves.)
Crunch 95 12, 12, 10
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  #66  
Unread 04-12-2019, 07:41 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 445
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Today
Pullup 231*3*5
Machine incline 220*3*8
Hammer row 310 10, 9 (Left arm got 10, right got 9.)
Dip 241*11, 230*9
Curl 80 10, 8
Btn tricep 9th big setting 12
Lateral raises 15 12, 10
Machine fly 160*12
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  #67  
Unread 04-13-2019, 12:04 PM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 445
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Leg press 410 8, 7, 6
Rdl 225 6, 205*2*6
Leg extension 190*2*10
Lying leg curl 100 12, 11
Crunch 90 15, 14
Straight leg calf machine 270 8, 290 7, 270 8
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  #68  
Unread 04-15-2019, 08:08 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 445
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Today
Pullup 222 6, 6, 5
Incline machine 220 8, 8, 6
Hammer row neutral 290*2*12
Dip 242 11, 7
Curl 80 10, 8
Lateral raise 15 12, 11
Tricep pushdown 57.5 15, 62.5 10
Machine fly 160*12

I'm fairly certain upper body needs more volume across the board if I'm going to progress. Next macrocycle will be 6 sets of pushing and pulling each. Accessories will go to three sets.
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  #69  
Unread 04-16-2019, 09:23 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 445
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Today
Leg press 410 8, 7, 6
Low pad back extension 65*3*8
Leg extension 205*2*10
Lying leg curl 120*10, 105*10
Straight leg calf machine 270*8, 290*7, 270*8
Crunch 100 12, 11, 9
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  #70  
Unread 04-17-2019, 07:58 PM
Fatty McFatso Fatty McFatso is offline
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Join Date: May 2018
Posts: 179
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What do you use to load the dips? I need to start adding weight to mine, but Iíve only spent a few minutes looking at the different belts available.
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