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  1. #1
    Rows Could've Saved Jack Camarija's Avatar
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    Advanced Novice LP Test Run

    Advanced Novice LP Test Run


    Squat Day
    Low Bar Back Squat
    Glute Bridge
    Bench Press
    HS ISO Row Pronate

    Accessories
    Front Squat Day
    Front Squat
    Romanian Deadlift
    Overhead Press
    Pull Up Wide Pronate

    Accessories
    Bench Press Day
    Bench Press
    HS ISO Row Pronate
    Low Bar Back Squat
    Glute Bridge

    Accessories
    Overhead Press Day
    Overhead Press
    Pull Up Wide Pronate
    Front Squat
    Romanian Deadlift

    Accessories

    3x8, 1F ► 4x6, 1F ► 5x4, 1F
    3x10, 1F ► 4x8, 1F ► 5x6, 1F
    3x13 ► 4x10 ► 5x8
    Sets of MYO Reps By Feel

    ▇ Every session add 5 lbs for Horizontal and Vertical Pushes and Pulls, and 10 lbs for Lower Body Compounds.
    ▇ Switch to next set/rep scheme when you can't complete total reps.
    ▇ 3 or 4 days per week, 1 to 2 rest days between each workout.
    ▇ Face pulls between every set of horizontal / vertical pushing
    ▇ F sets are Fatigue sets where the working weight is dropped for a lighter final set

    Lift 1 Rep Max Training Max Starting Red (F) Starting Blue (F) Starting Green
    Low Bar Back Squat 335 315 195 (185) 145
    Front Squat 235 220 135 (115) 95
    Glute Bridge 335 315 185 (165) 145
    Romanian Deadlift 335 315 185 (165) 145
    Bench Press 285 270 165 (155) 135
    Overhead Press 155 145 80 (70) 65
    HS ISO Row Pronate 187 175 95 (90) 80
    Wide Grip Pull Up Pronate 270 255 130 (120) 115




    I'll run this to the ground and see how it works out. I'm not sure how resets work when I've failed progression on the final rep scheme, but I'll probably do some common sense % deload and run it again from the top.

    Ok, AMRAP sets are dumb here
    Last edited by Camarija; 05-25-2021 at 10:54 PM.
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  2. #2
    Rows Could've Saved Jack Camarija's Avatar
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    Monday, April 19, 2021

    Microcycle 1, Squat Day

    Low Bar Back Squat
    135 lbs x 10 - should have warm up with cossack squats, oops
    185 lbs x 5 - felt too heavy for a warm up
    215 lbs x 8 - yes but not as easy as it should be
    215 lbs x 8 - finally warmed up, felt easy
    215 lbs x 10 - RPE 8 ish, not feeling great today.
    205 lbs x 8 - depression is hitting me hard right now but ill power through today.

    Glute Bridge
    135 lbs x 10
    185 lbs x 5
    195 lbs x 10
    195 lbs x 10 - depression is ripping hard, im trying to battle through it
    195 lbs x 12 - RPE 7 or 8, no motivation
    185 lbs x 10 - ok, managed to make it through the hard ones, let's keep going

    Bench Press
    135 lbs x 10 - sure
    150 lbs x 13 - burn zone
    150 lbs x 13 - RPE 9.5, wow
    150 lbs x 11 - RPE 9 - stopped short, this starting weight needed to be like 10 / 15 lbs lighter. I'll adjust this for next workout.

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - sure
    10 lbs x 10 - okay
    10 lbs x 10 - okay
    10 lbs x 10 - okay

    HS ISO Row Pronate
    90 lbs x 10 - ok
    100 lbs x 13 - tough
    100 lbs x 13 - RPE 9.5 , i think my calculations for 13 reps for sets was off, ok, ill recalculate, these first weeks were supposed to be easy
    100 lbs x 11 - RPE 9, the calculations are just off, the starting weight was wrong here by a lot

    Explosive Landmine Rotation
    Crushing Depression

    Barbell Curl
    Crushing Depression




    Weight: 193.8
    Body Fat %: ~17%
    Relaxed Front:
    Flexed Front:
    Relaxed Side:
    Flexed Side:

    Notes:
    Got depressed, dropped creatine, dropped pre-workouts, terrible sleep, lost about 11 lbs in 11 days, trying to get back on track without having to constantly be in the gym. This schedule is a little more flexible, let's give it a shot.




    Thursday, April 22, 2021

    Microcycle 1, Front Squat Day

    Cossack Squat Warm Up
    5 Reps Per Side - left adductor a bit sensitive

    Front Squat
    95 lbs x 10 - good warm up
    115 lbs x 5 - left adductor sensitive, light weight
    135 lbs x 8 - nice and light
    135 lbs x 8 - nice and light
    135 lbs x 8 - perfect, light and easy
    115 lbs x 8 - great, light intensity, good focus, perfect form

    Romanian Deadlift
    135 lbs x 10 - easing
    165 lbs x 5 - yup
    185 lbs x 10 - sure
    185 lbs x 10 - great, easy
    185 lbs x 10 - quality
    165 lbs x 10 - quality

    Seated Overhead Press
    55 lbs x 10 - kk
    75 lbs x 13 - ok
    75 lbs x 13 - rpe 8.5
    75 lbs x 13 - rpe 9.5 burning shoulders, prob too heavy, lower the weight maybe 10 or 15 lbs

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - kk
    10 lbs x 10 - ok
    10 lbs x 10 -ok
    10 lbs x 10 - ok

    Pull Up Wide Pronate (Assisted)
    95 lbs x 10 - ok, easy
    130 lbs x 13 - oddly difficult
    130 lbs x 13 - yeah this is too difficult, shoupd lower the weight 15 lbs or so.
    115 lbs x 13 - yeah 115 was good, but im done today

    Donkey Calf Raise
    No motivation today

    French Press
    No motivation today




    Notes:
    Placeholder until I do this workout in about 12 hours. Hopefully I get enough sleep in. Chose some purposefully light weight for this first microcycle, I'm planning on making these slow tempo breathing reps. Let's see how it works out.




    Sunday, April 25, 2021

    Microcycle 1, Bench Press Day

    Bench Press
    135 lbs x 8 - yes
    165 lbs x 8 - yes
    165 lbs x 8 - yes
    165 lbs x 8 - yes
    155 lbs x 8 - yes

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    HS ISO Row Pronate
    80 lbs x 10 - yes
    100 lbs x 10 - yes
    100 lbs x 10 - yes
    100 lbs x 10 - yes
    90 lbs x 10 - yes

    Cossack Squat Warmup
    5 Reps Per Side - yes
    5 Reps Per Side - yes

    Low Bar Back Squat
    135 lbs x 10 - yes
    145 lbs x 13 - yes
    145 lbs x 13 - yes
    145 lbs x 13 - surprisingly tiring

    Glute Bridge
    135 lbs x 10 - yup
    145 lbs x 13 - yup
    145 lbs x 13 - yup
    145 lbs x 13 - yup, I'm done for today

    Explosive Landmine Rotation
    Nope

    Barbell Curl
    Nope




    Notes:
    Placeholder until I do this workout in about 12 hours. I think I have the starting numbers dialed in to be more than light enough and leave plenty of room for development.

    Got it done in about an hour and a half, but these days I'm feeling a bit dead inside. Most of the weights felt accurate for starting weights. MAYBE the rows were too heavy since I'm changing up the form to make them harder, so my weight increases with rows will probably be more based on feel or something for the first few weeks.

    Surprisingly, high rep squats leave me a bit winded, even if they're absurdly easy, felt some low back pump even though I wasn't doing squat mornings so that was weird.

    Overall I'm happy with the numbers. Obviously this won't get challenging for a while, but I'm happy taking it light for now. Giving my body some chance to reset.




    Wednesday, April 28, 2021

    Microcycle 1, Overhead Press Day

    Overhead Press
    55 lbs x 10 - yes
    80 lbs x 8 - yes
    80 lbs x 8 - yes
    80 lbs x 8 - yes
    70 lbs x 8 - yes

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    130 lbs x 10 - yes
    130 lbs x 10 - yes
    130 lbs x 10 - yes
    120 lbs x 10 - yes

    Cossack Squat Warmup
    5 Reps Per Side - yes
    5 Reps Per Side - yes

    Front Squat
    95 lbs x 10 - yes
    95 lbs x 13 - yes
    95 lbs x 13 - yes
    95 lbs x 13 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    145 lbs x 13 - yes
    145 lbs x 13 - yes
    145 lbs x 13 - yes

    Donkey Calf Raise
    Nope

    French Press
    Nope




    Notes:
    I'll do this workout in about 12 hours, just putting it down here to be able to see later when I'm at the gym.

    Everything was fine. Pullups maybe were too heavy, but it was fine, got good concebtration with perfect form so okay.

    Workout ~ 1 hour 15 minutes
    Last edited by Camarija; 05-29-2021 at 09:14 PM.
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  3. #3
    Time is Muscle ECGordyn's Avatar
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    Good to see you logging again mate. You've got the most detailed of the most detailed.

    Did the back injury improve from doing windmills?
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

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  4. #4
    Rows Could've Saved Jack Camarija's Avatar
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    Originally Posted by ECGordyn View Post
    Good to see you logging again mate. You've got the most detailed of the most detailed.

    Did the back injury improve from doing windmills?
    Hey thanks for checking in!

    Yeah the windmills helped a ton, daily stretching, and just being patient and consistent. Surprisingly, adding squats and romanians back in didn't hurt recovery, it seemed to speed up recovery thankfully.

    I'm going to keep plugging away here experimenting with full body progressions. One thing I quickly learned, AMRAP sets on LP seems kind of stupid and begging for injuries in the future, so that's out now.

    Cheers mate!!
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  5. #5
    Registered User BeginnerGainz's Avatar
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    That has to be the most beautiful layout I’ve ever seen....
    Age: 28
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  6. #6
    Rows Could've Saved Jack Camarija's Avatar
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    Originally Posted by BeginnerGainz View Post
    That has to be the most beautiful layout I’ve ever seen....
    To Do List:
    Sleek infographics
    Bikini Motivational pics
    Pump up songs from youtube

    Cheers brother!
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  7. #7
    Registered User safcpaul's Avatar
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    Always in on your logs shall be following
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  8. #8
    Registered User BeginnerGainz's Avatar
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    Originally Posted by Camarija View Post
    Thursday, April 22, 2021

    Microcycle 1, Front Squat Day

    Cossack Squat Warm Up
    5 Reps Per Side - left adductor a bit sensitive

    Front Squat
    95 lbs x 10 - good warm up
    115 lbs x 5 - left adductor sensitive, light weight
    135 lbs x 8 - nice and light
    135 lbs x 8 - nice and light
    135 lbs x 8 - perfect, light and easy
    115 lbs x 8 - great, light intensity, good focus, perfect form

    Romanian Deadlift
    135 lbs x 10 - easing
    165 lbs x 5 - yup
    185 lbs x 10 - sure
    185 lbs x 10 - great, easy
    185 lbs x 10 - quality
    165 lbs x 10 - quality

    Seated Overhead Press
    55 lbs x 10 - kk
    75 lbs x 13 - ok
    75 lbs x 13 - rpe 8.5
    75 lbs x 13 - rpe 9.5 burning shoulders, prob too heavy, lower the weight maybe 10 or 15 lbs

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - kk
    10 lbs x 10 - ok
    10 lbs x 10 -ok
    10 lbs x 10 - ok

    Pull Up Wide Pronate (Assisted)
    95 lbs x 10 - ok, easy
    130 lbs x 13 - oddly difficult
    130 lbs x 13 - yeah this is too difficult, shoupd lower the weight 15 lbs or so.
    115 lbs x 13 - yeah 115 was good, but im done today

    Donkey Calf Raise
    No motivation today

    French Press
    No motivation today




    Notes:
    Placeholder until I do this workout in about 12 hours. Hopefully I get enough sleep in. Chose some purposefully light weight for this first microcycle, I'm planning on making these slow tempo breathing reps. Let's see how it works out.
    Nice to see someone else who does Cossack squats as a warm up!
    Age: 28
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  9. #9
    Rows Could've Saved Jack Camarija's Avatar
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    Originally Posted by safcpaul View Post
    Always in on your logs shall be following
    WOOHOO!! Welcome back for another round bro!!!!!

    Originally Posted by BeginnerGainz View Post
    Nice to see someone else who does Cossack squats as a warm up!
    GOAT warmup, I can't imagine not doing them now. When I was squatting ~300's regularly I noticed adductor issues creeping up, so warming up with hip adductions works, but cossack squats also helped warm up my knees, so it's a great 2-for-1. I'll add in more warm-up sets as I'm approaching top weights in a couple months.

    Cheers!!!
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  10. #10
    Rows Could've Saved Jack Camarija's Avatar
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    I'll edit this post as I work through Microcycle 2 this week.




    Saturday, May 1, 2021

    Microcycle 2, Squat Day

    Cossack Squat Warm Up
    5 Reps Per Side - yes
    5 Reps Per Side - yes

    Low Bar Back Squat
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    195 lbs x 8 - yes
    195 lbs x 8 - yes
    195 lbs x 8 - yes
    185 lbs x 8 - yes

    Glute Bridge
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes
    165 lbs x 10 - yes

    Bench Press
    135 lbs x 10 - yes
    135 lbs x 13 - yes
    135 lbs x 13 - yes
    135 lbs x 13 - yes

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    HS ISO Row Pronate
    80 lbs x 10 - yes
    80 lbs x 13 - yes
    80 lbs x 13 - yes
    80 lbs x 13 - yes

    Explosive Landmine Rotation
    Nope

    Barbell Curl
    Nope




    Notes:
    ~ 1 hour 50 minutes




    Monday, May 3, 2021

    Microcycle 2, Front Squat Day

    Cossack Squat Warm Up
    5 Reps Per Side - yes
    5 Reps Per Side - yes

    Front Squat
    95 lbs x 10 - yes
    115 lbs x 5 - yes
    135 lbs x 8 - yes
    135 lbs x 8 - yes
    135 lbs x 8 - yes
    115 lbs x 8 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    165 lbs x 5 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes
    165 lbs x 10 - yes

    Seated Overhead Press
    55 lbs x 10 - yes
    65 lbs x 13 - yes
    65 lbs x 13 - yes
    65 lbs x 13 - yes

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    115 lbs x 13 - yes
    115 lbs x 13 - yes
    115 lbs x 13 - yes

    Donkey Calf Raise
    Nope

    French Press
    Nope




    Notes:
    ~ 1 hour 40 minutes




    Wednesday, May 5, 2021

    Microcycle 2, Bench Press Day

    Bench Press
    135 lbs x 10 - yes
    165 lbs x 8 - yes
    165 lbs x 8 - yes
    165 lbs x 8 - yes
    155 lbs x 8 - yes

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    HS ISO Row Pronate
    80 lbs x 10 - yes
    95 lbs x 10 - yes
    95 lbs x 10 - yes
    95 lbs x 10 - yes
    90 lbs x 10 - yes

    Cossack Squat Warmup
    5 Reps Per Side - + 3 wide neutral pullups
    5 Reps Per Side - + 3 wide neutral pullups

    Low Bar Back Squat
    135 lbs x 10 - yes
    145 lbs x 13 - light with good quad burn
    145 lbs x 13 - great quad burn
    145 lbs x 13 - amazing burn

    Glute Bridge
    135 lbs x 10 - probably too easy?
    145 lbs x 13 - with concentration i get a good burn
    145 lbs x 13 - great
    145 lbs x 13 - amazing feel wow

    Explosive Landmine Rotation
    Nope

    Barbell Curl
    Nope




    Notes:
    ~ 1 hour 20 minutes




    Friday, May 7, 2021

    Microcycle 2, Overhead Press Day

    Overhead Press
    55 lbs x 10 - yes
    80 lbs x 8 - yes
    80 lbs x 8 - yes
    80 lbs x 8 - yes
    70 lbs x 8 - yes

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    130 lbs x 10 - yes
    130 lbs x 10 - yes
    130 lbs x 10 - yes
    120 lbs x 10 - yes

    Cossack Squat Warmup
    5 Reps Per Side - + pullup
    5 Reps Per Side - + 2 pullups

    Front Squat
    95 lbs x 10 - yes
    95 lbs x 13 - yes
    95 lbs x 13 - yes
    95 lbs x 13 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    145 lbs x 13 - yes
    145 lbs x 13 - yes
    145 lbs x 13 - yes

    Donkey Calf Raise
    Nope

    French Press
    Nope




    Notes:

    ~ 1 hour 15 minutes
    Last edited by Camarija; 05-07-2021 at 04:21 PM.
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  11. #11
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    I'll edit this post as I work through Microcycle 3 this week.

    This microcyle will probably get interrupted due to spontaneous travel, so I'll try to get through as much of it as I can before I'm possibly out of gym options.




    Monday, May 10, 2021

    Microcycle 3, Squat Day

    Cossack Squat Warm Up
    5 Reps Per Side - 2 pullups
    5 Reps Per Side - 2 pullups

    Low Bar Back Squat
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    205 lbs x 8 - yes
    205 lbs x 8 - yes
    205 lbs x 8 - yes
    185 lbs x 8 - yes

    Glute Bridge
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    195 lbs x 10 - yes
    195 lbs x 10 - yes
    195 lbs x 10 - yes
    185 lbs x 6 - yes

    Bench Press
    135 lbs x 10 - yes
    140 lbs x 13 - yes
    140 lbs x 13 - yes
    140 lbs x 13 - FAILURE, only got 12, could be due to very short rest times, not bracing, not really taking the weight seriously

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    HS ISO Row Pronate
    80 lbs x 10 - yes
    82.5 lbs x 13 - yes
    82.5 lbs x 13 - yes
    82.5 lbs x 13 - yes

    Explosive Landmine Rotation
    Nope

    Barbell Curl
    Nope




    Notes:

    ~ 1 hour 20 minutes




    Wednesday, May 12, 2021

    Microcycle 3, Front Squat Day

    Cossack Squat Warm Up
    5 Reps Per Side - plus 2 wide neutral pullups
    5 Reps Per Side - plus 2 wide neutral pullups

    Front Squat
    95 lbs x 10 - yes
    115 lbs x 5 - yes
    145 lbs x 8 - yes
    145 lbs x 8 - yes
    145 lbs x 8 - yes
    115 lbs x 8 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    195 lbs x 10 - yes
    195 lbs x 10 - yes
    195 lbs x 10 - yes
    185 lbs x 6 - yes

    Seated Overhead Press
    55 lbs x 10 - yes
    70 lbs x 13 - yes
    70 lbs x 13 - yes
    70 lbs x 13 - yes

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    120 lbs x 13 - yes
    120 lbs x 13 - yes
    120 lbs x 13 - yes

    Donkey Calf Raise
    Nope

    French Press
    Nope




    Notes:
    ~ 1 hour 15 minutes




    Friday, May 14, 2021

    Microcycle 3, Bench Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Bench Press
    135 lbs x 10 - yes
    170 lbs x 8 - yes
    170 lbs x 8 - yes
    170 lbs x 8 - yes
    155 lbs x 8 - yes

    HS ISO Row Pronate
    80 lbs x 10 - yes
    97.5 lbs x 10 - yes
    97.5 lbs x 10 - yes
    97.5 lbs x 10 - yes
    90 lbs x 10 - yes

    Cossack Squat Warmup
    5 Reps Per Side - plus 2 rotating pullups
    5 Reps Per Side - plus 2 pronate fat grip pullups

    Low Bar Back Squat
    135 lbs x 10 - yes
    155 lbs x 13 - yes, light easy with proper bracing
    155 lbs x 13 - easy, good quad burn
    155 lbs x 13 - the burn is real wow

    Glute Bridge -> Hip Thrust
    135 lbs x 10 - yes
    155 lbs x 13 - yes
    155 lbs x 13 - yes
    155 lbs x 13 - yes

    Explosive Landmine Rotation
    Nope

    Barbell Curl
    Nope




    Notes:
    ~ 1 hour 25 minutes




    Sunday, May 16, 2021

    Microcycle 3, Overhead Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Overhead Press
    55 lbs x 10 - yes
    85 lbs x 8 - yes
    85 lbs x 8 - yes
    85 lbs x 8 - yes
    70 lbs x 8 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    135 lbs x 10 - yes
    135 lbs x 10 - yes
    135 lbs x 10 - yes
    120 lbs x 10 - yes

    Cossack Squat Warmup
    5 Reps Per Side - plus 2 thick grip pull up
    5 Reps Per Side - yes

    Front Squat
    95 lbs x 10 - yes
    105 lbs x 13 - yes
    105 lbs x 13 - yes
    105 lbs x 13 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    155 lbs x 13 - yes
    155 lbs x 13 - yes
    155 lbs x 13 - yes

    Donkey Calf Raise
    Nope

    French Press
    Nope




    Notes:

    ~ 1 hour 15 minutes
    Last edited by Camarija; 05-16-2021 at 05:27 PM.
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  12. #12
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    I'll edit this post as I work through Microcycle 4 this week.




    Tuesday, May 18, 2021

    Microcycle 4, Squat Day

    Cossack Squat Warm Up
    5 Reps Per Side - plus 3 rotating pullups
    5 Reps Per Side - plus 3 rotating pullups

    Low Bar Back Squat
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    215 lbs x 8 - yes, surprisingly good intensity
    215 lbs x 8 - perfect training weight, not too hard, not too easy
    215 lbs x 8 - good stuff
    185 lbs x 8 - yup

    Glute Bridge
    135 lbs x 10 - on the leg extension machine
    185 lbs x 5 - yes, maybe too light?
    205 lbs x 10 - yes
    205 lbs x 10 - yes
    205 lbs x 10 - yes
    185 lbs x 10 - great!

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Bench Press
    135 lbs x 10 - yes
    145 lbs x 13 - yes
    145 lbs x 13 - yes
    145 lbs x 13 - yes, but barely

    HS ISO Row Pronate
    80 lbs x 10 - yes
    85 lbs x 13 - yes
    85 lbs x 13 - yes
    85 lbs x 13 - yes

    Explosive Landmine Rotation
    Nope

    Barbell Curl
    Nope




    Notes:
    ~ 1 hour 25 minutes

    Glute Bridges have become too easy to be considered effective. I prefer glute bridges on the leg extension machine, but that machine is capped at 250 lbs. I'm going to maintain the weight of ~205 lbs and increase the reps dramatically rather than increase the weight on the machine. I'll also consider looking into buying a gym pin when the time comes to increase the weight on the machine:


    I expect to fail on 13 Reps Bench Press next microcycle.
    I expect to fail on 13 Reps HS ISO Row Pronate next microcycle.




    Thursday, May 20, 2021

    Microcycle 4, Front Squat Day

    Cossack Squat Warm Up
    5 Reps Per Side - plus 3 fat grip pullups
    5 Reps Per Side - plus 3 fat grip pullups

    Front Squat
    95 lbs x 10 - yes
    115 lbs x 5 - yes
    155 lbs x 8 - yes
    155 lbs x 8 - yes
    155 lbs x 8 - yes
    115 lbs x 8 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    205 lbs x 10 - yes
    205 lbs x 10 - yes
    205 lbs x 10 - yes
    185 lbs x 6 - yes

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Seated Overhead Press
    55 lbs x 10 - yes
    75 lbs x 13 - yes
    75 lbs x 13 - yes
    75 lbs x 13 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    125 lbs x 13 - yes
    125 lbs x 13 - yes
    125 lbs x 13 - yes but last few reps were tough

    Donkey Calf Raise
    Nope

    French Press
    Nope




    Notes:
    ~ 1 hour 15 minutes

    Romanian Deadlifts have become challenging on my forearm grip as I exaggerate the hamstring stretch for longer time under tension, so I'm going to start strapping up for those work sets here on out.

    I expect to fail on 13 Reps Overhead Press next microcycle.
    I expect to fail on 13 Reps Pullups next microcycle.




    Sunday, May 23, 2021

    Microcycle 4, Bench Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Bench Press
    135 lbs x 10 - yes
    175 lbs x 8 - yes
    175 lbs x 8 - yes
    175 lbs x 8 - yes
    155 lbs x 8 - yes

    HS ISO Row Pronate
    80 lbs x 10 - yes
    100 lbs x 10 - yes
    100 lbs x 10 - yes
    100 lbs x 10 - yes
    90 lbs x 10 - yes

    Cossack Squat Warmup
    5 Reps Per Side - plus 2 pullups wide neutral
    5 Reps Per Side - plus 2 pullups wide neutral

    Low Bar Back Squat
    135 lbs x 10 - yes
    165 lbs x 13 - yes, fast easy
    165 lbs x 13 - yes, fast easy, good quad burn
    165 lbs x 13 - yes, what a burn, im pooped

    Glute Bridge
    185 lbs x 10 - yes
    185 lbs x 13 - yes, great burn!
    185 lbs x 13 - amazing
    185 lbs x 13 - maybe too hard lol, its rough

    Explosive Landmine Rotation
    Nope

    Barbell Curl
    Nope




    Notes:
    ~ 1 hour 15 minutes




    Tuesday, May 25, 2021

    Microcycle 4, Overhead Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Overhead Press
    55 lbs x 10 - yes
    90 lbs x 8 - yes
    90 lbs x 8 - yes
    90 lbs x 8 - yes
    70 lbs x 8 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    140 lbs x 10 - yes
    140 lbs x 10 - yes
    140 lbs x 10 - yes
    120 lbs x 10 - yes

    Cossack Squat Warmup
    5 Reps Per Side - plus 7 inverted rows
    5 Reps Per Side - plus 5 inverted rows

    Front Squat
    95 lbs x 10 - yes
    115 lbs x 13 - yes
    115 lbs x 13 - yes
    115 lbs x 13 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    165 lbs x 13 - yes
    165 lbs x 13 - yes
    165 lbs x 13 - yes

    Donkey Calf Raise
    Nope

    French Press
    Nope




    Notes:
    ~ 1 hour 10 minutes
    Last edited by Camarija; 05-25-2021 at 08:13 PM.
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  13. #13
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    I'll edit this post as I work through Microcycle 5 this week.

    Changes:
    ►After 4 microcycles of skipping accessories, I’ll start adding in some MYO Reps for the following: Hanging Leg Raise, EZ Barbell Curl, Donkey Calf Raise, Tricep French Press
    Glute Bridge increases in reps, instead of weight
    ►Switching to next set/rep scheme for the following: Bench Press, HS ISO Row Pronate, Seated Overhead Press, Pull Up Wide Pronate (Assisted), HS ISO Row Pronate, Pull Up Wide Pronate (Assisted). This is to prevent grinding out reps with less than perfect form.




    Thursday, May 27, 2021

    Microcycle 5, Squat Day

    Cossack Squat + Pull Up Warm Up
    5 Reps Per Side - plus 3 pullups
    5 Reps Per Side - plus 3 pullups

    Low Bar Back Squat
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    225 lbs x 8 - yes
    225 lbs x 8 - yes
    225 lbs x 8 - yes
    185 lbs x 8 - yes

    Glute Bridge
    185 lbs x 10 - yes
    205 lbs x 5 - yes
    205 lbs x 11 - yes
    205 lbs x 11 - yes
    205 lbs x 11 - yes
    205 lbs x 8 - yes

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Bench Press
    135 lbs x 10 - yes
    150 lbs x 10 - yes
    150 lbs x 10 - yes
    150 lbs x 10 - yes
    150 lbs x 10 - yes

    HS ISO Row Pronate
    80 lbs x 10 - yes
    87.5 lbs x 10 - yes
    87.5 lbs x 10 - yes
    87.5 lbs x 10 - yes
    87.5 lbs x 10 - yes

    Hanging Leg Raise
    BW x ## - 10 reps + 30 seconds rest
    BW x MYO Reps - 8 reps + 30 seconds rest
    BW x MYO Reps - 5 reps

    EZ Barbell Curl
    60 lbs x ## - 10 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps + 30 seconds rest
    60 lbs x MYO Reps - 4 reps




    Notes:
    ~ 1 hour 25 minutes

    Only ~8 hours of sleep total over the last couple of nights so my session today quickly felt rougher than it should have.

    Bench was surprisingly difficult. The final few reps were grinding as a result of not taking the weight seriously.




    Saturday, May 29, 2021

    Microcycle 5, Front Squat Day

    Cossack Squat + Inverted Row Warm Up
    5 Reps Per Side - plus 7 inverted rows
    5 Reps Per Side - plus 5 inverted rows

    Front Squat
    95 lbs x 10 - yes
    115 lbs x 5 - yes
    165 lbs x 8 - yes
    165 lbs x 8 - yes
    165 lbs x 8 - yes
    115 lbs x 8 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    215 lbs x 10 - yes
    215 lbs x 10 - yes
    215 lbs x 10 - yes
    185 lbs x 6 - yes

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Seated Overhead Press
    55 lbs x 10 - yes
    80 lbs x 10 - yes
    80 lbs x 10 - yes
    80 lbs x 10 - yes
    80 lbs x 10 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    130 lbs x 10 - yes
    130 lbs x 10 - yes
    130 lbs x 10 - yes
    130 lbs x 10 - yes

    Donkey Calf Raise
    180 lbs x ## - 12 reps + 30 seconds rest
    180 lbs x MYO Reps - 6 reps + 30 seconds rest
    180 lbs x MYO Reps - 5 reps

    Tricep French Press
    60 lbs x ## - 15 reps + 30 seconds rest
    60 lbs x MYO Reps - 7 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps




    Notes:
    ~ 1 hour 30 minutes




    Monday, May 31, 2021

    Microcycle 5, Bench Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Bench Press
    135 lbs x 10 - yes
    180 lbs x 8 - yes
    180 lbs x 8 - yes
    180 lbs x 8 - yes - perfect form, not hard
    155 lbs x 8 - yes

    HS ISO Row Pronate
    80 lbs x 10 - yes
    102.5 lbs x 8 - yes
    102.5 lbs x 8 - yes
    102.5 lbs x 8 - yes
    102.5 lbs x 8 - yes
    90 lbs x 10 - yes

    Cossack Squat Warmup + Pull Up
    5 Reps Per Side - plus 3 pull ups
    5 Reps Per Side - plus 3 pull ups

    Low Bar Back Squat
    135 lbs x 10 - yes
    175 lbs x 13 - yes
    175 lbs x 13 - yes
    175 lbs x 13 - yes - hply wow that was rough, even with perfect form

    Glute Bridge
    185 lbs x 10 - yes
    195 lbs x 13 - yes
    195 lbs x 13 - yes
    195 lbs x 13 - yes

    Hanging Leg Raise
    BW x ## - 10 reps + 30 seconds rest
    BW x MYO Reps - 8 reps + 30 seconds rest
    BW x MYO Reps - 5 reps

    EZ Barbell Curl
    60 lbs x ## - 10 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps + 30 seconds rest
    60 lbs x MYO Reps - 4 reps




    Notes:
    ~ 1 hour 35 minutes

    The high rep squats killed me and lost my steam.

    Next workout i'm changing the set/rep scheme for:
    Low Bar Back Squat
    Low Bar Back Squat
    Front Squat
    Front Squat
    Romanian Deadlift
    Romanian Deadlift




    Wednesday, June 2, 2021

    Microcycle 5, Overhead Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Overhead Press
    55 lbs x 10 - yes
    95 lbs x 8 - yes
    95 lbs x 8 - yes
    95 lbs x 8 - yes
    70 lbs x 8 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    145 lbs x 8 - yes
    145 lbs x 8 - yes
    145 lbs x 8 - yes
    145 lbs x 8 - yes
    120 lbs x 10 - yes

    Cossack Squat + Inverted Row Warmup
    5 Reps Per Side - plus 6 inverted rows
    5 Reps Per Side - plus 5 inverted rows

    Front Squat
    95 lbs x 10 - yes
    125 lbs x 13 - yes
    125 lbs x 13 - yes
    125 lbs x 13 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    175 lbs x 13 - yes
    175 lbs x 13 - yes
    175 lbs x 13 - yes

    Donkey Calf Raise
    180 lbs x ## - 15 reps + 30 seconds rest
    180 lbs x MYO Reps - 8 reps + 30 seconds rest
    180 lbs x MYO Reps - 7 reps

    Tricep French Press
    60 lbs x ## - 15 reps + 30 seconds rest
    60 lbs x MYO Reps - 7 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps




    Notes:

    ~ 1 hour 25 minutes
    Last edited by Camarija; 06-02-2021 at 07:35 AM.
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  14. #14
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    I'll edit this post as I work through Microcycle 6 this week.

    Changes:
    ►Light Intensity Steady State (LISS) Cardio on rest days for 30 minutes from here on out
    Glute Bridge increases in sets, increases in weight, decreases in reps
    Glute Bridge increases in sets
    ►Switching to next set/rep scheme for the following: This is to prevent grinding out reps with less than perfect form.
    Low Bar Back Squat
    Low Bar Back Squat
    Front Squat
    Front Squat
    Romanian Deadlift
    Romanian Deadlift




    Friday, June 4, 2021

    Microcycle 6, Squat Day

    Cossack Squat + Pull Up Warm Up
    5 Reps Per Side - plus 5 wide neutral pullups
    5 Reps Per Side - plus 5 wide neutral pullups

    Low Bar Back Squat
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    235 lbs x 6 - yes
    235 lbs x 6 - yes
    235 lbs x 6 - yes, last reps hips rose too fast, brace core in the hole
    235 lbs x 6 - good bracing
    185 lbs x 8 - yes

    Glute Bridge
    185 lbs x 10 - yes
    205 lbs x 5 - yes
    215 lbs x 10 - yes
    215 lbs x 10 - yes
    215 lbs x 10 - yes
    215 lbs x 10 - yes
    205 lbs x 8 - yes

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Bench Press
    135 lbs x 10 - yes
    155 lbs x 10 - yes
    155 lbs x 10 - yes
    155 lbs x 10 - yes, feels good
    155 lbs x 10 - yes, great, RPE 9 ish

    HS ISO Row Pronate
    80 lbs x 10 - yes
    90 lbs x 10 - yes
    90 lbs x 10 - yes
    90 lbs x 10 - yes
    90 lbs x 10 - yes

    Hanging Leg Raise
    BW x ## - 10 reps + 30 seconds rest
    BW x MYO Reps - 8 reps + 30 seconds rest
    BW x MYO Reps - 5 reps

    EZ Barbell Curl
    60 lbs x ## - 10 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps + 30 seconds rest
    60 lbs x MYO Reps - 4 reps




    Notes:
    ~ 1 hour 40 minutes

    The extra set of squats + glute bridges at the beginning of the workout lengthened the beginning part of the workout, making me feel a bit drained for the second half of the workout. I think that's why I took longer to finish my workout today. Still, great workout, kept it well under 2 hours, so I'm a happy camper.

    I'm going to start using my lifting belt for squat work sets here on out, to help with bracing out of the hole.




    Sunday, June 6, 2021

    Microcycle 6, Front Squat Day

    Cossack Squat + Inverted Row Warm Up
    5 Reps Per Side - plus 5 Inverted Row
    5 Reps Per Side - plus 5 Inverted Row

    Front Squat
    95 lbs x 10 - yes
    115 lbs x 5 - yes
    175 lbs x 6 - yes
    175 lbs x 6 - yes
    175 lbs x 6 - yes
    175 lbs x 6 - yes
    115 lbs x 8 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    225 lbs x 8 - yes
    225 lbs x 8 - yes
    225 lbs x 8 - yes
    225 lbs x 8 - yes
    185 lbs x 6 - yes

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Seated Overhead Press
    55 lbs x 10 - yes
    85 lbs x 10 - yes
    85 lbs x 10 - yes
    85 lbs x 10 - yes
    85 lbs x 10 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    135 lbs x 10 - yes
    135 lbs x 10 - yes
    135 lbs x 10 - yes
    135 lbs x 10 - yes

    Donkey Calf Raise
    180 lbs x ## - 17 reps + 30 seconds rest
    180 lbs x MYO Reps - 8 reps + 30 seconds rest
    180 lbs x MYO Reps - 7 reps

    Tricep French Press
    60 lbs x ## - 17 reps + 30 seconds rest
    60 lbs x MYO Reps - 7 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps




    Notes:
    ~ 1 hour 40 minutes




    Tuesday, June 8, 2021

    Microcycle 6, Bench Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Bench Press
    135 lbs x 11 - yes
    185 lbs x 8 - yes
    185 lbs x 8 - yes
    185 lbs x 11 - went for AMRAP, failed on 12
    155 lbs x 8 - yes

    HS ISO Row Pronate
    80 lbs x 10 - yes
    105 lbs x 8 - yes
    105 lbs x 8 - yes
    105 lbs x 8 - yes
    105 lbs x 8 - yes
    90 lbs x 10 - yes

    Cossack Squat Warmup + Pull Up
    5 Reps Per Side - plus 3 medium neutral pullups
    5 Reps Per Side - plus 3 medium neutral pullups

    Low Bar Back Squat
    135 lbs x 10 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes

    Glute Bridge
    185 lbs x 10 - yes
    195 lbs x 13 - yes
    195 lbs x 13 - yes
    195 lbs x 13 - yes
    195 lbs x 13 - yes

    Hanging Leg Raise
    BW x ## - 10 reps + 30 seconds rest
    BW x MYO Reps - 8 reps + 30 seconds rest
    BW x MYO Reps - 5 reps

    EZ Barbell Curl
    60 lbs x ## - 10 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps + 30 seconds rest
    60 lbs x MYO Reps - 4 reps




    Notes:
    ~ 1 hour 40 minutes





    Thursday, June 10, 2021

    Microcycle 6, Overhead Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Overhead Press
    55 lbs x 10 - yes
    100 lbs x 8 - yes
    100 lbs x 8 - yes
    100 lbs x 8 - yes
    70 lbs x 8 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    150 lbs x 8 - yes
    150 lbs x 8 - yes
    150 lbs x 8 - yes
    150 lbs x 8 - yes
    120 lbs x 10 - yes

    Cossack Squat + Inverted Row Warmup
    5 Reps Per Side - plus 5 Inverted Row
    5 Reps Per Side - plus 5 Inverted Row

    Front Squat
    95 lbs x 10 - yes
    135 lbs x 10 - yes
    135 lbs x 10 - yes
    135 lbs x 10 - yes
    135 lbs x 10 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes

    Donkey Calf Raise
    180 lbs x ## - 19 reps + 30 seconds rest
    180 lbs x MYO Reps - 8 reps + 30 seconds rest
    180 lbs x MYO Reps - 7 reps

    Tricep French Press
    60 lbs x ## - 18 reps + 30 seconds rest
    60 lbs x MYO Reps - 7 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps




    Notes:
    ~ 1 hour 35 minutes
    Last edited by Camarija; 06-10-2021 at 07:58 AM.
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  15. #15
    Registered User Filmbuff81's Avatar
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    Filmbuff81 is offline
    Always fun to see what others are running.

    Looks like you’ve been putting in some great work.
    the latest and greatest in training...or whatever.

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  16. #16
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    Originally Posted by Filmbuff81 View Post
    Always fun to see what others are running.

    Looks like you’ve been putting in some great work.
    Thanks man!

    An injury in December set me back and now I'm just slowly building back up.

    I used to spend 3-4 hours in the gym, 4-6 days a week. Now I'm in no rush, just taking my time. Rest days at least every other day, and I'm not planning on spending more than 2 hours in the gym.

    This is like my mental refresh program

    Cheers Bro! Keep Pumping!
    ► Advanced Novice LP Test Run ► Training Age: 11 Months ► Goal: Primary Movements + Recomp
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