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Saturday and Sunday 1:20 min rower

Hammer strength incline 4ppsx 6 3ppsx 11 Rogers lat pulldown 2pps and a 25x7 2pps and a 10 x 8 2ppsx 9 Bodymasters leg extension 250x9/7 Flex hamtractor 270x 10/9 Bodymasters ohp 275x8 Seated lateral raise 180x6 Cable bicep curls 180x6/6 Bodymasters chest...

Lat pulldown 200x8/6 170x8 Flex leg extension 255x10/8 Prone hamstring curls 130x7 110x9 Bodymasters ohp neutral grip 275x10 Seated lateral raise 170x7 Cable bicep curls 130x10/8 Hammer strength high row 3ppsx7/6 Life fitness chest fly 255x9/7 V bar Tricep...

Standing military press 185x7 Rackable curl bar curls 80x9/8 75x10 Copenhagen planks 2x 25 sec holds Bodymasters OHP pronated grip 275x8/6 Atlantis lateral raise 140x8 110x10 Prime Tricep Pushdown 150x8/7 Rear delt fly Rehab 140x10/9 Cable bicep curls 150x8/7...

Shit a lot of the week to update works been busy

Nebula leg press 7ppsx 9 AFS leg press 5ppsx 9/8 Nautilus hip thrust 7ppsx 11/10 Prone hamstring curls 120x6 100x8 Bodymasters leg ext 250x8/6 210x8 Flex hamtractor 250x7 240x9 45 min steady state rower

Barbell bench press 225x14 Larsen press paused 225x8 Single arm DB row 110x8 90x11 Flex chest press 3ppsx9/7 Kabuki bar seal row 205x7 195x9 Hammer strength incline 3ppsx7/7 Hammer strength high row single arm 2pps and a 25x8/7 35 min interval rower

I’m back to work tomm, will try to remember. It’s always the same meal so it’s not very interesting.

FRIDAY Hammer strength incline press 4ppsx 6 3pps and a 25 x 8 Rogers lat pulldown 2ppsx 8/8/7 Flex leg extension 240x 9/7 Hammer strength high row 2pps and a 25 X9/8 Bodymasters ohp neutral Grip 275x7 Atlantis lateral raise 125x8 Cable bicep curls 150x8/7 Flex...

Last two weeks with holidays and parties have been brutal on the diet, but was as smart as I could be choice wise. Back to normally cheduled programming tomorrow

We’re getting there, still pain but much fewer limitations thank god

Lat pulldowns pronated handle 190x7 170x9 150x11 Single leg leg extension 80x9/8 Standing hamstring curl 70x7 60x9 Bodymasters OHP pronated grip 275x7 Seated lateral raise 160x7 Flex chest supported row Rehab 235x6 185x8 Chest fly 265x8 235x10 Fixed barbell...

Standing military press 165x10/8 135x10 Rackable curl bar curls 75x9/8 65x11 Copenhagen plank 2 x 20 sec holds Atlantis lateral raise 135x7 120x9 105x10 Prime Tricep pushdowns 150x7 130x8 110x11 Weighted decline sit-ups 45x8 25x10 Cable bicep curls 150x8/7...

Nebula leg press 7ppsx7 6pps and a 25x 8 6ppsx9 Flex hamtractor 285x8 240x10 Nautilus hip thrust 7ppsx11/9 Bodymasters leg ext 250x7/6 210x9 Prone leg curls 120x7 100x9 45 min steady state rower

Flex chest press 4ppsx 6 3pps and a 25x 8 3ppsx10 Kabuki bar seal row 245x5 200x8 155x11 Hammer strength incline 3pps and a 25x 7 3ppsx9 Hammer strength high row 3ppsx8/7 2pps and a 25x11 Bodyweight dips x 13 35 min interval rower

1:20 steady state rower Saturday and Sunday

Lat pulldown 200x7 180x9 160x11 Bodymasters leg ext 200x11/10 Prone leg curl 110x9/8 Bodymasters ohp 250x9/7 Hammer strength high row 2pps and a 25x7/6 Seated lateral raise 130x8 V bar Tricep Pushdown 150x8/7 Life fitness chest fly 235x8 205x10 Cable...

Standing military press 155x11/9 135x10 Rackable curl bar curls 85x9/7 75x10 Copenhagen plank 2x20 Sec holds Atlantis lateral 130x8/7 115x11 Prime Tricep Pushdown 130x9/8/8 Weighted decline sit-ups 45x7 25x9 Rear delt flies rehab 125x10/7 Cable bicep curls...

Bodymasters leg ext 250x9/7 210x9 Flex hamtractor 285x9/7 240x11 Nebula leg press paused 5ppsx7/7 4pps and a 25x9 Nautilus hip Thrust 7ppsx10/9 Prone hamstring curl 100x8/7 45 min steady state rower

Flex chest press 4ppsx 6 3pps and a 25x 7 3ppsx10 Kabuki bar seal row 195x10/9 Hammer strength incline press 3pps and a 25x 6 3ppsx 8 Single arm hammer strength high row 2ppsx9/8 Single arm flex chest supported row rehab 45x7/6 Bodyweight dips 13/11 35 min interval rower