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Nebula leg press 6ppsx10/8 Pannata RDL 6ppsx8 5ppsx10 AFS wide stance leg press 5ppsx9/7 Nautilus hip thrust 7ppsx9/8 Bodymasters leg ext 220x11/9 Flex hamtractor 255x10/9 45 min steady state rower

Bench press 255x10/8 Kabuki bar chest supported row 245x6 195x9 Hammer strength incline press 4ppsx5 3ppsx 9 Flex chest supported row 225x8/6 Life fitness chest fly 200x7 Hammer strength high row 4ppsx7 3ppsx9 35 min interval rower

Flying out in 90 Min. Just finished 1:20 cardio pre flight

1:20 min rower. Last full Day here

Can’t, my ab pull is 100% healed.

Star trac plate loaded incline press 3ppsx 8/6 Chest supported Tbar 3plates and a 25x 7 3plates x 9 Prone hamstring curl 160x 7/6 Leg extension Full stack 215x8/7 Cybex pin loaded Ohp 150x9 Pin loaded standing lateral raise 45kgx8 Pull-ups max effort x 15 Tricep...

My wife has all the pics, I gotta have her send to me. I don’t use my phone much during the day

Star trac plate loaded lat pulldown 3ppsx 8/7 Leg extension Full stack 215x11/9 Prone hamstring curl 130x9/8 Star trac seated Ohp 3ppsx9/7 The humbler chest supported row 185x5 155x7 Pin loaded chest press Full stack 205x10/8 Fixed barbell curls 75x9/8 Cable...

It’s my favorite movement pattern, I try to use a pronated as main and neutral as secondary. Same idea as doing flat bench and incline press on the same day.

Stuff

Plate loaded overhead press 3ppsx8/6 Precor pin loaded preacher curl 100x6 80x8 Cxbex pin loaded overhead press Full stack 190x4 150x8 DB hammer curls 45’s x8/7 Weighted ab crunch pin loaded 160x8/7 Pin loaded tricep extension 85kgx7/6 Seated lateral raise pin...

Pendulum squat 4plates x 6 3 plates x 10 Hack squat 4ppsx 7 3pps and a 25x 9 Good morning 8ppsx 9/8 Leg extension Full stack 205x11/9 Seated hamstring curl 160x8/7 45 min steady state rower

Yeah, I don’t miss days bro 💪

85 with a breeze

Stac trac leverage chest press 3pps and a 25x6 3ppsx8 Chest supported Tbar row 4 plates x6 3 plates x9 Life fitness plate loaded incline press 4ppsx6 3ppsx 10 Low plate loaded row 3ppsx8/7 Hands free chest fly pin loaded 61kgx8/7 Precor vertical row pin loaded 200x 8/7...

Some pics