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  #41  
Old 05-26-2018, 02:27 PM
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MAY 3, 2018
Today's shenanigans:

Bench/DB Fly/Jump Rope
135 x 20; 20 x 10; JR x 50
135 x 20; 20 x 10; JR x 50
225 x 12; 20 x 10; JR X 50
315 x 6; 25 x 10; JR x 50
315 x 6; 25 x 10; JR x 50
315 x 6; 25 x 10; JR x 50
**when did jumping rope get so damn exhausting?

Incline Bench (BTC)/Incline DB Fly/Sprint Row
135 x 20; 40 x 12; 250m
135 x 20; 40 x 12; 250m
135 x 20; 40 x 12; 250m
**all sprints sub 50s.

Out of time; out of air.
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  #42  
Old 05-26-2018, 02:28 PM
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MAY 5, 2018
Didn't get much sleep today and had a crazy weird hypo episode when I walked in the gym. Got it under control w/ 60g Karbolyn and some isolate. Pushin' thru anyways...

Pendlay Rows/Deads/Pull-ups
135 x 10; 135 x 10; OH x 10
225 x 10; 225 x 10; OH x 10
315 x 6; 315 x 8; OH x 10
315 x 6; 315 x 8; UH x 10
315 x 6; 315 x 8; UH x 10
**no rest between Pendlay and Deads; transition directly from final Pendlay to first Dead

Seated Row (rhomboid target)/DB Rear Delt Fly/Pull-ups/Lat Push Down
1) 100 x 15; 15 x 20; UH x 10; 50 x 12
2) 100 x 15; 15 x 20; UH x 10; 50 x 12
3) 100 x 15; 15 x 20; HG x 10; 50 x 12

Spent.
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  #43  
Old 05-26-2018, 02:29 PM
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MAY 6, 2018
Shit sleep again...
Not sure if weak from being tired, or if today was a genuine gut check. Shit sucked...bad.

Light(er) Legs

DB Goblet Squat/DB Pass Thru Lunge/Torque Sled Drive/Seated Calf
50 x 15; 50 x 10/leg; Level 1 x 65m; 125 x 20
100 x 15; 50 x 10/leg; Level 2 x 65m; 125 x 20
100 x 15; 50 x 10/leg; Level 2 x 65m; 125 x 20
100 x 15; 50 x 10/leg; Level 2 x 65m; 125 x 20

Old Ass Leg Press Machine/Quad Ext/Ham Curl/Stiff Leg Calf
210 x 40; 110 x 20; 110 x 20; 270 x 20
210 x 40; 110 x 20; 110 x 20; 270 x 20
210 x 40; 110 x 20; 110 x 20; 270 x 20

Done
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  #44  
Old 05-26-2018, 02:30 PM
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MAY 6, 2018
Active recoveryish...

DB Spider Curl -SS- DB Kickbacks
15 x 20; 15 x 20
20 x 20; 20 x 20 (10 UH/10 OH)
25 x 20; 25 x 20 (10 UH/10 OH)
25 x 20; 25 x 20 (10 UH/10 OH)
25 x 20; 25 x 20 (10 UH/10 OH)

BB Strict Curl -SS- Decline Skull Crusher + Press
95 x 15; 100 x 10, 10
95 x 15; 100 x 10, 10
95 x 15; 100 x 10, 10

Cable Front Double Bi -SS- V-Bar Push Down
60 x 8 -drop- 50 x 6; 100 x 20
50 x 12 -drop- 40 x 6; 100 x 20
40 x 15 -drop- 30 x 12; 100 x 20

Done
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  #45  
Old 05-26-2018, 02:31 PM
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MAY 8, 2018
Fasted AM Cardio
-Water Rower
10 min @ 2,200m (prob 60% pace)
-Elliptical
15 min @ 1.12mi; L6 Inc5 Avg Spd 4.6mph

Gym
Shoulduses

BB PowerClean to Front Squat to Strict OHP (execute as single complex movement)/Leaning KB Lat Raise/Bent KB Rear Delt Fly
135 x 10; 20 x 10/arm; 20 x 15
135 x 10; 20 x 10/arm; 20 x 15
135 x 10; 20 x 10/arm; 20 x 15

Strict Arnold DB Press/Pendulum DB Lat Raise/Cable Single Arm Rear Delt Fly
50 x 15; 20 x 15/arm; 30 x 15/arm
50 x 15; 20 x 15/arm; 30 x 15/arm
50 x 15; 20 x 15/arm; 30 x 15/arm

UH EZ Bar Front Raise -SS- DB Shrug
50 x 12; 100 x 20
50 x 12; 100 x 20
50 x 12; 100 x 20

DONE
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  #46  
Old 05-26-2018, 02:32 PM
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MAY 9, 2018
AM Yardio
....mowed lawn....big lawn.

Messing around

Squats/Leg Press/Single Leg Calf
135 x 10; 1pps x 30; 1pps x 20/leg
225 x 10; 1pps x 30; 1pps x 20/leg
315 x 3; 1pps x 30; 1pps x 20/leg
405 x 1; 1pps x 30; 1pps x 20/leg
500 x 1; 1pps x 30; 1pps x 20/leg
...didn't bring wraps or belt; quads felt weird unstable
500 x 1; 1pps x 30; 1pps x 20/leg
...second time easier than first, but I'm calling it there. Haven't worked the top end of my threshold in a good while and I'm way too unstable.

Squats/ BB Walking Lunges/Seated Calf
315 x 10; 135 x 10/leg; 90 x 20
315 x 10; 135 x 10/leg; 90 x 20
315 x 10; 135 x 10/leg; 90 x 20

Trashed...
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  #47  
Old 05-26-2018, 02:32 PM
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MAY 10, 2018
Fasted AM Cardio
-Water Rower: 10min @ 2,400m
-Elliptical: 15 min @ 1.15mi L: 6 Inc: 6

Gym:

Shenanigans
Bench -SS- Stretch/Pause DB Fly
135 x 10; 10 x 10
225 x 3; 10 x 10
315 x 2; 10 x 10
365 x 1; 10 x 10
385 x 1; no flys
405 x 1; no flys
**prob had another 20# in the tank, but still nervous about half tit.

Bench -SS- DB Fly
225 x 10; 35 x 15
225 x 10; 35 x 15
225 x 10; 35 x 12

Decline DB Bench -SS- Flat Rev Grip Bench
75 x 12; 135 x 15
75 x 12; 135 x 15
75 x 12; 135 x 15

Standing Decline Cable Fly -SS- Kneeling Diamond Incline Press w/ Oly Bar in Corner
60 x 20; Bar+45 x 20
70 x 20; Bar+45 x 20
70 x 20; Bar+45 x 20

El Fin
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  #48  
Old 05-26-2018, 02:33 PM
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MAY 11, 2018
No train today...had minor procedure this AM and propofol is a bitch for me to get out from under. Doc was impressed/concerned at how much it took to keep me in the bed, lol.
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  #49  
Old 05-26-2018, 02:34 PM
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MAY 15, 2018
Today was pretty tough and a test of will and discipline. Had surgery Friday, followed by shitty personal weekend w/ no training. Commuted in and took over wellsite yesterday....I've had 3, 2hrs naps in the last 40hrs.

Warm Up:
Single Arm Cable Seated Row
25 x 15/arm
40 x 15/arm

Work:
Pull-ups -SS- Deads
OH x 10; 135 x 10
OH x 10; 225 x 10
OH x 10; 315 x 8
OH x 10; 405 x 6
UH x 10; 500 x 3
UH x 10; 405 x 6

Pull-ups -SS- Cable Low Row
UH x 10; 50 x 20 (squeeze)
HG x 10; 65 x 20 (squeeze)
HG x 10; 80 x 20 (squeeze)
HG x 10; 95 x 20 (squeeze r/p)

Feroce Lat Pullovers w/ 3s stretch at bottom
45 plate x 8
45 plate x 8

Calling it.
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  #50  
Old 05-26-2018, 02:34 PM
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MAY 18, 2018
Quick pump on the legs before work...

Squat to GMs Combo/Leg Press/Straight Leg Calf Raise
Bar x 10,10; 2pps x 50; 2pps x 30
135 x 10,10; 2pps x 50; 2pps x 30
135 x 10,10; 2pps x 50; 2pps x 30
135 x 10,10; 2pps x 50; 2pps x 30

DB Goblet Squat/DB Stationary Lunge/Seated Calf
100 x 12; 50's x 10/leg; 90 x 20
100 x 12; 50's x 10/leg; 90 x 20
100 x 12; 50's x 10/leg; 90 x 20

DONE
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