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I’m a strength and conditioning coach, I’m in the weight room all day

I add time and take away intervals every other day of the week. It’s highly dependent on when I have to start with clients.

Standing military press 180x6 Rackable ez curl bar bicep curls 95x8/7 Bodymasters Ohp pronated grip 250x 8/6 Hammer bicep curls 45’sx8/7 Atlantis lateral raise 130x9 Copenhagen plank 2 x 20 sec hold per side V bar tricep pushdowns 150x10/8 Lifefitness rear delt...

300p 250c 100f Gets me to 3100 at maintenance In a 300 calorie cut for the trip next Saturday.

Pendulum swing squat 3pps and a 5 per side 8/6 Pannata RDL 6ppsx8/6 AFS leg press wide stance 6pps,7/5 Nautilus hip thrust 7ppsx9/8 Life fitness leg ext 250x8/7 Flex hamtractor 270x8/6 45 min steady state rower

Bench 270x6/4 Kabuki bar seal row 245x6 195x11 Hammer strength incline press 3pps and a 25x 7 3ppsx 9 Flex chest supported row wide grip with flex grips 185x9/7 Flex chest fly on rear delt machine (fly was being monopolized) 170x12 Hammer strength high row 3ppsx9/8 35...

1:20 on rower to start off Sunday right.

4th of July lift forgot to post Flex leverage chest press 4ppsx5 3pps and 10’sx 8 Bodymasters prone hammie curl 130x6 110x9 Bodymasters leg extension 250x9/7 Flex chest supported row 225x9/7 Gym pin body masters Ohp 275x12 Atlantis lateral raise 135x8 Lat pulldown...

Flex leverage chest press 4ppsx5 3pps and 10’sx 8 Bodymasters prone hammie curl 130x6 110x9 Bodymasters leg extension 250x9/7 Flex chest supported row 225x9/7 Gym pin body masters Ohp 275x12 Atlantis lateral raise 135x8 Lat pulldown supinated grip 200x8/7 Tricep...

300p 250c 100f Gets me to 3100 at maintenance I cut 300 calories from my food to drop down to 2800 for Aruba vacation in 2 weeks

Besides shakes and bars/protein cookies, that’s legit what I have time to eat for solid meals in a day lol. I’m not sending the same pic to be an ass, it’s legit the truth.

Weighted pullups 45x7/6 Body masters OHP with gym pin 275x11 Life fitness lateral raise 130x9 Flex leg extension 225x9/7 Flex hamtractor 255x9/7 Body masters chest supported row pronated grip 250x7 220x9 Life fitness Chest fly 220x9/7 Cable bicep curls 140x7/6...

Standing military press 170x9 Rackable curl bar curls 75x11/9 Bodymasters OHP 250x9/7 Hammer bicep curls 55x5 45x7 Weighted decline sit-up 25x9/7 Atlantis lateral raise 120x10 Tricep push down 150x6 120x8 Copenhagen plank 2x 20 sec holds Life fitness rear delt...

Nebula leg press 6pps and a 25x 8/6 Pannata RDL 6pps and a 25x8/6 AFS leg press wide stance 6ppsx 7/5 Nautilus hip thrust 7ppsx9/7 Bodymasters leg ext 250x8/6 Flex hamtractor 285x5 255x8 45 min steady state rower

It’s pin loaded, not plate loaded, those are starting to feel pretty good