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  1. #1
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
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    Washed Up Meathead

    I had knee surgery over the fall (#3 on my right knee) and am finally able to lift again. I detached my left biceps tendon in 2019 and the right one came off this May so I've had to change the way I do things.
    Last edited by trojannation; 06-18-2022 at 07:01 PM.
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  2. #2
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    April 20, 2022

    Warm Up
    30 minute walk, foam rolling and mobility, box jumps

    Squats
    Warm up sets
    190x5
    220x5
    245x10
    190x15

    Band Good Mornings
    Three sets

    Push Ups
    Three sets

    Rope Pressdown
    Three sets

    Vogelpohl Rows
    Four sets

    Face Pulls
    Two sets

    SLDL
    Three sets

    Hanging Leg Raise
    Three sets

    Cable Crunch
    Three sets
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  3. #3
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    April 21, 2022

    Warm Up
    Box Jumps, mobility and foam rolling

    Board Press
    Warm Up
    170x5
    195x5
    220x5
    220x5
    220x10

    Band Pull Aparts
    Five sets

    Push Ups
    Three sets

    Inverted Row
    Four sets

    Farmers Carry
    Three sets

    Hanging Leg Raise
    Two sets

    2.5 mile walk
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  4. #4
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    April 23, 2022

    Warm Up
    Foam rolling, mobility, box jumps

    Deadlift
    Warm up sets
    245x3
    285x3
    320x3
    320x3
    320x3
    320x3
    320x5

    Band Good Mornings
    Five sets

    Leg Press
    Three sets

    Hanging Leg Raise
    Four sets

    SLDL
    Two sets

    Face Pull
    Two sets

    Straight Arm Pulldown
    Two sets

    Overhead Cable Curl
    Two sets

    3.5 mile walk/run
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  5. #5
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    April 24, 2022

    Warm Up
    Box jumps

    Floor Press
    Warm up sets
    155x5
    180x5
    200x5
    165x10
    165x10
    165x10

    Band Pull Aparts
    Five sets

    Pushups
    Three sets

    Inverted Row
    Three sets

    Hanging Leg Raise
    Three sets

    1.5 mile walk
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  6. #6
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    April 26, 2022

    Warm Up
    30 minute walk, foam rolling and mobility, box jumps

    Squats
    Warm up sets
    180x5
    205x5
    230x5
    180x10
    180x10
    180x10
    180x10
    180x10

    Band Good Mornings
    Three sets

    Rope Pressdown
    Three sets

    High Cable Curl
    Three sets

    Hanging Leg Raise
    Three sets

    Cable Crunch
    Two sets

    2 mile walk
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  7. #7
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    April 27, 2022

    Warm Up
    Box Jumps

    Bench Press
    Warm Up
    160x5
    180x5
    205x5
    205x5
    205x5

    Band Pull Aparts
    Five sets

    JM Press
    Two sets

    Push Ups
    Two sets

    Inverted Row
    Three sets

    Straight Arm Pulldown
    Two sets

    Cable Crunch
    Two sets

    Good Mornings
    One set

    3.5 mile walk
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  8. #8
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    April 29, 2022

    Treadmill: 60 minutes

    Foam rolling and mobility

    Hanging Leg Raise
    Two sets
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  9. #9
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    April 30, 2022

    Warm Up
    Treadmill, Foam rolling, mobility, box jumps

    Deadlift
    Warm up sets
    265x3
    340x3
    360x3
    360x3
    360x3
    360x3
    360x5

    Band Good Mornings
    Five sets

    Hanging Leg Raise
    Three sets

    Rope Pressdown
    Three sets

    Overhead Cable Curl
    Three sets

    Farmers Walk - Fat Gripz
    Two sets

    3 mile walk/run
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  10. #10
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    May 1, 2022

    Warm Up
    Box jumps

    Floor Press
    Warm up sets
    165x5
    190x5
    215x5
    190x6
    190x6
    190x6

    Band Pull Aparts
    Six sets

    Pushups
    Three sets

    Dumbell Row
    Three sets

    Cable Crunch
    Three sets

    3.5 mile walk
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  11. #11
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    May 2, 2022

    5 mile walk



    May 3, 2022

    Warm Up
    Foam rolling and mobility, box jumps

    Squats
    Warm up sets
    205x5
    230x5
    260x5
    230x5
    230x5
    230x5
    230x5
    230x5

    Band Good Mornings
    Three sets

    Pushups
    Three sets

    Straight Arm Pulldown
    Two sets

    Hanging Leg Raise
    Three sets

    3 mile walk
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  12. #12
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    May 4, 2022

    Warm Up
    Box Jumps, Medicine ball throws

    Bench Press
    Warm Up
    180x5
    205x5
    230x5
    230x5
    230x12

    Band Pull Aparts
    Five sets

    Push Ups
    Two sets

    Cable Row
    Two sets

    SLDL
    Three sets

    Four mile walk/run
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  13. #13
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    May 6, 2022

    Warm Up
    Treadmill, box jumps

    Deadlift
    Warm up sets
    285x3
    320x3
    360x3
    360x3
    360x3
    360x3
    360x15

    Band Good Mornings
    Five sets

    Rope Pressdown
    Two sets

    Overhead Cable Curl
    Four sets

    Hanging Leg Raise
    Three sets

    4 mile walk/run
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  14. #14
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    May 7, 2022

    Warm Up
    Box jumps, Medicine ball throws

    Floor Press
    Warm up sets
    180x5
    200x5
    225x5
    200x5
    200x5
    200x5

    Band Pull Aparts
    Five sets

    Pushups
    Three sets

    Inverted Row
    Four sets

    Cable Crunch
    Three sets

    3.5 mile walk
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  15. #15
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    May 9, 2022

    Warm Up
    Foam rolling and mobility, box jumps

    Squats
    Warm up sets
    200x5
    225x5
    255x15
    200x20

    Band Good Mornings
    Five sets

    Push Ups
    Two sets

    Rope Pressdown
    Two sets

    Cable Hammer Curls
    Two sets

    Overhead Cable Curl
    Two sets

    Face Pulls
    Two sets

    Hip Thrusts
    Three sets

    Hanging Leg Raise
    Three sets

    3 mile walk
    Reply With Quote

  16. #16
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    May 11, 2022

    Warm Up
    Box Jumps, Medicine ball throws

    Bench Press
    Warm Up
    175x5
    200x5
    225x5
    225x5
    225x15

    Band Pull Aparts
    Five sets

    Push Ups
    Three sets

    Rope Pressdown
    Two Sets

    Dumbell Row
    Three sets

    Vogelpohl Row
    Two sets

    Dumbell Squat
    Two Sets

    Cable Crunch
    Three sets

    Four mile walk/run
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  17. #17
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    May 12, 2022

    Warm Up
    Treadmill, box jumps, medicine ball throws

    Deadlift
    Warm up sets
    250x3
    285x3
    325x3
    325x3
    325x3
    325x3
    325x5

    Band Good Mornings
    Five sets

    Push Ups
    Two sets

    Cable Row
    Three sets

    Face Pull
    Three sets

    Overhead Cable Curl
    Three sets

    Hip Thrusts
    Three sets

    Farmers Walk
    Two sets

    Hanging Leg Raise
    Three sets

    3 mile walk/run
    Reply With Quote

  18. #18
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    May 14, 2022

    Warm Up
    Box jumps, Medicine ball throws

    Floor Press
    Warm up sets
    160x5
    180x5
    205x5
    170x10
    170x10
    170x10

    Band Pull Aparts
    Five sets

    Pushups
    Three sets

    Inverted Row
    Three sets

    Straight Arm Pulldown
    Three sets

    SLDL
    Two sets

    Hanging Leg Raise
    Two sets

    3.5 mile walk/run
    Reply With Quote

  19. #19
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    May 16, 2022

    Warm Up
    Foam rolling and mobility, box jumps, medicine ball throws

    Squats
    Warm up sets
    185x5
    210x5
    240x5
    185x5
    185x5
    185x5
    185x5
    185x5
    185x5
    185x5
    185x5
    185x5
    185x5

    Band Good Mornings
    Five sets

    Pushups
    Two sets

    Skull Crushers
    Three sets

    Vogelpohl Rows
    Three sets

    High Cable Curl
    Three sets

    Hanging Leg Raise
    Three sets

    Hip Thrusts
    Two sets

    2 mile walk, sprints
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  20. #20
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    May 17, 2022

    Warm Up
    Box Jumps, Medicine ball throws

    Bench Press
    Warm Up
    170x5
    185x5
    210x5
    210x5
    210x5

    Band Pull Aparts
    Five sets

    Rope Pressdown
    Two sets

    Push Ups
    Three sets

    Dumbell Row
    Two sets

    Straight Arm Pulldown
    Two sets

    Cable Crunch
    Two sets

    Hanging Leg Raise
    Two sets

    2 mile walk
    Reply With Quote

  21. #21
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    May 18, 2022

    Warm Up
    Foam rolling, mobility, box jumps

    Deadlift
    Warm up sets
    270x3
    305x3
    345x3
    345x3
    345x3
    345x3
    345x3

    Band Good Mornings
    Five sets

    Push Ups
    Two sets

    JM Press
    Three sets

    Hammer Curl
    Three sets

    Face Pulls
    Two sets

    Hack Squat
    Three sets

    Cable Pull through
    Three sets

    Seated Calves
    Two sets
    Reply With Quote

  22. #22
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    May 20, 2022

    Warm Up
    Box jumps

    Floor Press*
    Warm up sets
    120x5
    140x5
    155x5
    140x6
    140x6
    140x6

    Face Pulls
    Five sets

    Pushups
    Three sets

    Cable Row
    Three sets

    Cable Crunch
    Three sets

    3.5 mile walk/run

    I had to go light and modify my workout because of my torn biceps.
    Reply With Quote

  23. #23
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    May 21, 2022

    Warm Up
    Foam rolling and mobility, box jumps

    Squats
    Warm up sets
    210x5
    240x5
    270x5
    240x5
    240x5
    240x5
    240x5
    240x10

    Band Good Mornings
    Five sets

    Pushups
    Three sets

    Vogelpohl Row
    Three sets

    Face Pull
    Three sets

    Hanging Leg Raise
    Three sets

    Seated Calves
    Two sets

    Standing Calves
    Two sets

    3 mile walk
    Reply With Quote

  24. #24
    Fight On! trojannation's Avatar
    Join Date: Feb 2007
    Age: 42
    Posts: 3,288
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    May 24, 2022

    Warm Up
    Box Jumps

    Bench Press
    Warm Up
    185x5
    210x5
    235x5
    235x5
    235x13

    Face Pulls
    Five sets

    Push Ups
    Two sets

    JM Press
    Two Sets

    Vogelpohl Row
    Four sets

    Medicine Ball Slams
    Four Sets

    Cable Crunch
    Three sets

    Seated Calves
    Two sets

    Standing Calves
    Two sets

    Two mile walk
    Reply With Quote

  25. #25
    Fight On! trojannation's Avatar
    Join Date: Feb 2007
    Age: 42
    Posts: 3,288
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    May 25, 2022

    Warm Up
    Box jumps, foam rolling, mobility

    Deadlift
    Warm up sets
    285x3
    325x3
    365x3
    365x3
    365x3
    365x3
    365x15

    Band Good Mornings
    Five sets

    Rope Pressdown
    Three sets

    Vogelpohl Row
    Three sets

    Cable Row
    Two sets

    Hanging Leg Raise
    Three sets

    Medicine Ball Slams
    Two sets

    3 mile walk
    Reply With Quote

  26. #26
    Fight On! trojannation's Avatar
    Join Date: Feb 2007
    Age: 42
    Posts: 3,288
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    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    May 27, 2022

    Warm Up
    Box jumps, mobility

    Floor Press
    Warm up sets
    180x5
    205x5
    230x5
    205x5
    205x5
    205x5

    Face Pulls
    Five sets

    JM Press
    Three sets

    Pushups
    Two sets

    Inverted Row
    *Hurt like ****. Too much biceps involved

    Straight Arm Pulldown
    Three sets

    Medicine Ball Slams
    Two sets

    Incline Situps
    Two sets

    5 mile walk
    Reply With Quote

  27. #27
    Fight On! trojannation's Avatar
    Join Date: Feb 2007
    Age: 42
    Posts: 3,288
    Rep Power: 16183
    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    May 28, 2022 (DELOAD)

    Warm Up
    Foam rolling and mobility, box jumps

    Squats
    Warm up sets
    215x5
    245x5
    275x3
    305x1

    Band Good Mornings
    Five sets

    Four mile walk





    May 30, 2022 (DELOAD)

    Warm Up
    Box Jumps, Medicine ball throws

    Bench Press
    Warm Up
    175x5
    200x3
    225x1
    250x1

    Face Pulls
    Five sets

    Five mile walk




    May 31, 2022

    Warm Up
    4 mile walk, sprints

    Medicine Ball Slams
    Three sets





    June 1, 2022 (DELOAD)

    Warm Up
    Box jumps, foam rolling, mobility

    Deadlift
    Warm up sets
    275x5
    315x3
    355x1
    390x1

    Band Good Mornings
    Five sets

    1 mile walk, sprints






    June 2, 2022 (DELOAD)

    Warm Up
    Box jumps, mobility

    Floor Press
    Warm up sets
    175x5
    200x3
    225x1
    250x1

    Face Pulls
    Five sets

    Four mile walk
    Reply With Quote

  28. #28
    Fight On! trojannation's Avatar
    Join Date: Feb 2007
    Age: 42
    Posts: 3,288
    Rep Power: 16183
    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    June 5, 2022

    Warm Up
    Foam rolling and mobility, box jumps

    Squats
    Warm up sets
    200x5
    230x5
    260x12
    200x15

    Band Good Mornings
    Five sets

    Leg Extensions
    Three sets

    SLDL
    Three sets

    Push Ups
    Three sets

    Face Pulls
    Three sets

    Seated Calves
    Three sets

    Standing Calves
    Three sets

    3 mile walk
    Reply With Quote

  29. #29
    Fight On! trojannation's Avatar
    Join Date: Feb 2007
    Age: 42
    Posts: 3,288
    Rep Power: 16183
    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    June 6, 2022

    Warm Up
    Box Jumps, Medicine ball throws

    Bench Press
    Warm Up sets
    175x5
    200x5
    225x5
    250x5

    Sling Shot Bench
    250x5
    275x5

    Band Pull Aparts
    Five sets

    Push Ups
    Two sets

    JM Press
    Three Sets

    Vogelpohl Row
    Three sets

    Medicine Ball Slams
    Two Sets

    Hanging Leg Raise
    Three sets

    Three mile walk
    Reply With Quote

  30. #30
    Fight On! trojannation's Avatar
    Join Date: Feb 2007
    Age: 42
    Posts: 3,288
    Rep Power: 16183
    trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000) trojannation is a splendid one to behold. (+10000)
    trojannation is offline
    June 7, 2022

    Canyon hike/run
    Situps
    Medicine Ball Slams
    Reply With Quote

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