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  1. #1
    Registered User golli1982's Avatar
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    My Bench Press log

    Monday 1/10/22 Bench

    Rotator Cuffs

    Bench Press
    45x20, 3 sets(close/medium/wide grips)
    95x10
    135x8
    185x3
    225x2
    245x2
    265x1
    195x2, 5 sets

    Light-Band Pushdowns
    150 reps

    Mini-Band Pull Aparts
    100 reps
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  2. #2
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
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    Wednesday 1/12/22 Back

    Seated Cable Rows
    70x10
    80x10
    90x10
    100x10
    120x10
    130x8
    140x8
    Wide-Grip Pulldowns
    100x10
    110x10
    120x10
    130x8
    140x6, was getting lifted out of my chair
    110x5x10
    Chest-Supported DB Rows
    60x6x10

    Front/Side DB Raises
    10x3x10

    Hammer Preachers Curls(w/triceps bar)
    45x4x10

    All cable movements were plate loaded
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  3. #3
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Welcome and good luck Golli! ("no fate but what we make")
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  4. #4
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
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    Originally Posted by PhDPepper1111 View Post
    Welcome and good luck Golli! ("no fate but what we make")
    Thank you
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  5. #5
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
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    Next week I’ll be taking a deload, and then the week after I will be starting my training cycle for the USPA meet on March 12th in Columbia, SC

    My training week looks like this
    Mon- Bench
    Wed- Speed Bench
    Fri- Close-Grip Bench

    Sometimes I do seated deadlifts in between those days
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  6. #6
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
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    Monday 1/17/22 Bench

    Rotator Cuffs

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x3, 2 sets
    225x2

    That was it, felt like crap and weak feeling
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  7. #7
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
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    golli1982 is offline
    Wednesday 1/19/22 Speed Bench

    Speed Bench Press
    45x12, 2 sets
    95x3, 2 sets
    135x3, 9 sets
    Comp/POR/ Thumb from smooth grips

    Flat DB Press
    50x2x20

    Chest-Supported DB Rows(on Incline)
    50x12
    55x12
    60x12
    65x12
    Mini Band Pull-Aparts
    100 reps

    Axel Bar Preacher Curls
    40x3x15
    Overhead Triceps-Bar Extensions
    55x3x15
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  8. #8
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
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    golli1982 is offline
    Friday 1/21/22 Close-Grip Bench

    Rotator Cuffs

    Close-Grip Bench Press(thumb from smooth)
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x4
    205x6, last 2 reps paused
    210x6, last 2 reps paused
    185x8, last 2 reps paused

    Seated Shoulder Press
    45x5
    95x5
    105x5
    115x5
    135x5
    155x5

    Front/Side DB Raises
    12x3x12
    Face Pulls(on lat-pull)
    70x20
    80x20
    90x20
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  9. #9
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
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    Monday 1/24/22 Bench(WK 1)

    Bench Press
    45x12, 3 sets
    95x8
    135x5
    155x3
    185x1
    210x3, 4 sets(all reps paused)

    Rack Lockouts
    225x5, 2 sets
    Incline Swiss Bar Press
    135x3x8

    Medium-Grip Pulldowns
    90x15
    100x15
    110x8
    Mini Band Pull-Aparts
    100 reps

    Hammer Curls
    25x3x12
    Lying Rolling DB Triceps Extensions
    35x3x10
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  10. #10
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
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    golli1982 is offline
    Didn’t get to lift today because I had a small procedure done to my bladder. So I’m a day late this week
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  11. #11
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
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    Thursday 1/27/22 Speed Bench

    Rotator Cuffs

    Speed Bench vs Mini bands
    45x12, 2 sets
    45x5 added bands here
    95x3x3
    105x3, 6 sets
    Used 3 different grips on each set comp/por/close

    Flat DB Press
    70x10
    70x6

    I stopped there my lower stomach is still sore and I’m still peeing a little bit of blood
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  12. #12
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
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    Friday 1/28/22 Close-Grip(WK 1)

    Close-Grip Bench Press(thumb-length from smooth)
    45x12, 2 sets
    95x8
    135x5
    155x3
    185x1
    205x6, last 2 reps paused
    205x4
    185x8, last 2 reps paused

    Seated Overhead Shoulder Press
    45x5
    95x5
    115x5
    135x5
    155x2

    3-Way Shoulder Raises(Front/Side/Rear)
    10x3x10
    Face Pulls
    50x3x20

    One-Arm DB Preacher Curls
    25x3x10
    One-Arm Overhead Triceps Extensions
    35x3x10, 10, 8
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  13. #13
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
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    Monday 1/31/22 Bench(WK 2)

    Rotator Cuffs

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    155x3
    185x1
    225x3, 4 sets(paused)

    Rack Lockouts
    240x5, 2 sets
    Incline Barbell Press
    135x3x8

    Wide-Grip Pulldowns
    90x12
    100x12
    110x12
    120x8
    Face Pulls
    20x20
    30x20
    40x20

    Rope Triceps Pushdowns/Hammer Curls
    30x3x15/30x3x12

    All cable movements were plate loaded
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  14. #14
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
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    golli1982 is offline
    Wednesday 2/2/22 Speed Bench(WK 2)

    Rotator Cuffs

    Speed Bench Press vs Dbl Minis
    45x12, 2 sets
    45x5 added bands here
    95x3
    100x3x3
    105x3x3
    110x3x3
    Each set done with 3 different grips(comp, por, & close)

    Flat DB Press
    60x20
    65x15

    Chest-Supported DB Rows
    50x12
    55x12
    60x12
    65x12
    Rear DB Raises(on Incline)
    15x3x15

    Ez-Bar Preacher Curls
    55x4x15(2 sets close, 2 sets wide)
    Seated Overhead Triceps Exts(w/triceps bar)
    60x3x15
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  15. #15
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
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    Friday 2/4/22 Close-Grip Bench(WK 2)

    Close-Grip Bench Press(thumb-length from smooth)
    45x12, 2 sets
    95x8
    135x5
    155x3
    185x1
    200x6, last 2 reps paused
    205x6, last 2 reps paused
    180x8, last 2 reps paused

    Seated Overhead Shoulder Press
    45x5
    95x5
    105x5
    115x5
    125x5

    That was it. I had planned on doing seated rows, rear delts, & arm work, but my son had to leave to go with his grandpa. So I stopped there
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  16. #16
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Haven’t been in the gym. I’ve been battling a bad urinary tract infection. Got me some antibiotics now so hopefully it’ll knock it out soon
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  17. #17
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
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    Wednesday 2/9/22 Deadlifts(WK 3)

    Seated Trap-Bar Deadlifts
    145x5
    165x5
    185x5
    215x3
    235x1
    165x5, 2 sets

    Wide-Grip Pulldowns
    90x12
    100x12
    110x12
    120x8
    Seated DB Shrugs
    50x12
    60x12
    70x12
    Seated Cable Rows
    90x12
    100x12
    110x8

    Axel Bar Preacher Curls
    50x3x15
    Hammer Curls
    25x3x12
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  18. #18
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
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    Friday 2/12/22 Close-Grip Bench(WK 3)

    Rotator Cuffs

    Close-Grip Bench Press(thumb length from smooth)
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
    230x1
    190x6, last 2 reps paused
    195x6, last 2 reps paused
    165x8, last 2 reps paused

    Seated Overhead Shoulder Press
    45x5
    95x3
    135x1
    145x1
    95x10, 3 sets

    Front/Side DB Raises
    12x3x12

    Face Pulls
    30x20
    40x20
    50x20
    Mini Band Pull-Aparts
    100 reps

    One-Arm DB Preacher Curls
    20x3x15
    One-Arm Overhead DB Extensions
    25x3x15
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  19. #19
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
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    Wednesday 2/16/22 Bench(WK 4)

    Rotator Cuffs

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
    235x1
    275x3, 2 ses(reverse average bands)
    275x3(4 board) added Rage X shirt
    295x3(3 board)
    315x2(2 board) 2 sets

    Lying Band Bench Rows
    3 sets of 15
    Medium-Grip Pulldowns
    90x15
    100x15
    110x15
    Last edited by golli1982; 02-18-2022 at 05:58 AM.
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  20. #20
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
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    Friday 2/18/22 Accessory

    Straight-Arm Pulldowns
    20x15
    30x15
    40x15
    Face Pulls
    40x3x15
    Wide-Grip Pulldowns
    70x3x15

    Neck Harness
    10x3x15(all 4 sides)

    Axel Bar Preacher Curls
    40x15
    50x2x15
    Rope Triceps Pushdowns
    40x3x15

    That was it. I’m tired and sore, so I just did some light weight assistance work. All cable movements were plate loaded
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  21. #21
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
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    Monday 2/21/22 Bench

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
    275x3, added Rage X(didn’t touch)
    295x3, didn’t touch
    315x1 didn’t touch

    Did alot more sets, couldn’t get anything to touch, and ended up dumping a couple of sets. Just aggravated with bench right now
    Last edited by golli1982; 02-23-2022 at 07:39 AM.
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  22. #22
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
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    Wednesday 2/23/22 Accessory

    Medium-Grip Pulldowns
    70x2x15
    90x15
    100x12
    110x10
    Seated Cable Rows(wide-grip)
    100x12
    110x10
    120x8
    Chest-Supported DB Rows
    50x12
    55x12
    60x10
    65x7

    Seated DB Shrugs
    50x3x15

    Hammer Preacher Curls(w/triceps bar)
    35x15
    45x15
    55x15
    One-Arm DB Preacher Curls
    20x3x15
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  23. #23
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
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    Friday 2/25/22 Shoulders

    Rotator Cuffs

    High-Incline Shoulder Press
    45x5, 2 sets
    95x5
    115x5
    135x5
    155x5
    115x10, 2 sets

    Front/Side DB Raises
    15x3x10(each)

    Face Pulls
    40x2x20
    50x20
    Mini Band Pull-Aparts
    2 sets of 50 reps
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  24. #24
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Monday 2/28/22 Bench

    Rotator Cuffs

    Bench Press
    45x20, 3 sets
    95x10
    135x8
    185x5
    225x1
    245x1 Slingshot
    265x1 Slingshot
    300x1 added Rage X shirt
    315x1
    315x3 added Green reverse bands
    365x2
    405x2
    Couldn’t get anything to touch in the shirt

    Flat DB Press
    70x8
    80x3 BURNT!!

    Triceps Bar Skullcrushers
    75x2x10
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  25. #25
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Friday 3/4/22 Speed Bench

    Rotator Cuffs

    Speed Bench Press vs Dbl Minis
    45x12, 2 sets
    45x5, added bands
    95x3, 9 sets
    Different grips on each set(comp, por, close)

    Seated Overhead Shoulder Press
    45x5
    95x5
    115x5
    135x5
    105x2x10

    Seated Cable Rows
    90x15
    100x12
    110x12
    Face Pulls(on lat pull)
    70x3x20

    One-Arm DB Preacher Curls/One-Arm DB Overhead Extensions
    20x3x15/25x3x15
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  26. #26
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Monday 3/7/22 Bench

    Rotator Cuffs

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1, 3 sets(this is going to be around my opener this weekend)
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  27. #27
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Monday 3/14/22 Bench(WK 1)

    Rotator Cuffs

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
    Added Slingshot
    245x1
    265x1
    Added 1ply F8 Forrell shirt
    275x3
    295x3
    315x3
    335x1
    355x missed
    315x2
    Added 3 board
    335x1
    355x1

    Rack Lockouts
    225x2x2
    Incline Swiss Bar Press
    135x6
    135x6 stopped there because right shoulder started hurting

    Side/Front Shoulder Raises
    12x3x12(each)

    Overhead Triceps Exts(w/triceps bar)
    55x3x10
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  28. #28
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Thursday 3/17/22 Deadlifts(WK 1)

    Seated Deadlifts
    115x5, 2 sets
    125x5, 2 sets
    135x5
    185x3
    205x3
    135x5

    Wide-Grip Pulldowns
    90x15
    100x15
    110x10
    Chest-Supported DB Rows
    50x10
    60x10
    70x6
    Medium-Grip Shrugdowns
    90x3x15

    Face Pulls
    40x3x20

    Ez-Bar Preacher Curls
    4 sets of different rep ranges
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  29. #29
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Friday 3/18/22 Speed Bench(WK 1)

    Speed Bench Press vs Dbl Mini bands
    45x12, 3 sets
    45x 5, added bands here
    95x3
    105x3x3
    110x3x3
    115x3x3
    Used 3 different grips(comp, por, close grips)

    Seated Overhead Shoulder Press
    45x5
    95x5
    115x5
    135x5
    155x2
    115x10, 2 sets

    Side/Front Shoulder Raises
    15x3x10

    Wide-Grip Rear Delt Pulldowns
    70x2x20
    Mini Band Pull-Aparts
    4 sets of 25 reps
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  30. #30
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 399
    Rep Power: 1318
    golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000) golli1982 is just really nice. (+1000)
    golli1982 is offline
    Sunday 3/26/22 Legs

    Assisted Leg Extensions
    3 sets of 10 reps

    Assisted Leg Curls
    3 sets of 10

    Assisted Squat Machine
    2 sets of 5 reps

    My legs was spasming and hurting after this so I stopped there
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

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