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2-3 rest between sets. No supersets. Making sure I’m prepared for each output.

Pull-ups today

Standing barbell Overhead press 165x10 rackable curl bar bicep curls 95x7/6 Seated dumbbell Ohp 100’sx 6 DB hammer curl 50’s x8/7 Body masters OHP full stack 240 pronated grip x7 Weighted ab crunch 110x9/8 Tricep push down with mag grips full stack 150x10/8 Atlantis lateral...

Appreciate all the love guys, one thing I can 100% guarantee is that if you follow my log, I don’t miss training days EVER, and that every set I do I take it to the end 💪

Legs Nebula leg press narrow stance 7pps x5 6pps x 8 AFS leg press mid stance 6pps and a 25x5 5pps and a 25x8 Pannata RDL 6pps x 8/5 Nautilus hip thrust 6pps x 11 7pps x Bodymasters leg extension 230x8/6 Flex hamtractor 255x8/7

Yup, flex leverage incline press. Very old school piece.

Bench Flat bench 260x7 Kabuki bar seal row 245x5 205x10 Leverage incline press 250x6/5 Flex leverage row 210x9/8 Flex leverage horizontal press 340x6 315x8 Hammer strength high row 4pps x6 3pps and a 25 x 8

1:20 long cardio on rower to start off Sunday.

It’s a side plank with the top foot on top of a bench and the bottom foot hanging underneath unsupported. Can throw some active hip flexion and rotation in there if you’re feeling like making it more interesting, or just load them up.

Honestly find the best medicine is to ignore the ignorant comments or opinions of others

Starting out the workday right with 1:20 min on the rower. Hope you all have a great weekend 💪

Sorry to hear that man, amazing dedication.

Full Body Hammer strength incline press 3pps and a 25 - 7/5 Prone hamstring curl - 120x 5 100x 8 Rodger’s plate loaded lat pull down 2 plates per side and a quarter- 8/ Flex leverage Ohp plate loaded 185x6 Atlantis lateral raise 120x 8 Body masters seated row 210x8/7...

Haven’t missed a training session since April 3rd of 2020, after I recovered from the OG Covid.

Full Body Life fitness chest flies 250x7/6 Standing hamstring curl 70lbs x7/6 Body masters lat pulldown 200x8/6 Flex leg extension 210x8/7 Life fitness lateral raise 130 x8 Hammer strength high row 3pps 10/8 Neutral grip tricep pushdowns 140x8 120x9 Cable...

I have maxed strict 205 in the past. Haven’t really trained to increase it directly. I could probably do a double or triple with my old max now, which is a good rate of change.

Just for everyone’s knowledge of the split I use. On average I get about 8-10 actually hard working sets per week per group. I split that up into a frequency of 3x per week. The next 2 days are full body lifts with 2 hard sets of all muscle groups utilizing different machines/angles that...

Bro I did standing ab wheel rollouts! far superior to planks.

Overhead press, arms abs Barbell Overhead press 190x5 Rackable easy bar curl 130x8/7 Seated DB overhead press 100’s x 6 Standing ab wheel rollout 7/6 Standing dumbbell hammer curl 55’sx5 45’sx7 Bodymasters OHP Pronated grip full stack 240lbsx 7 Atlantis lateral raise 105x11...

A nautilus hip thrust machine. Put plates on both sides and belt up. 6 plates per side so a total of 540lbs