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No no, I go offsite. Great gyms here

Pendulum squat 5platesx 4 4platesx 7 Good morning on leverage squat 10pps x 8/7 Leg press 5ppsx8 Leg ext 205x13/12 Prone hamstring curl 160x8 130x10 45 min steady state rower

Bench (Right Arm still doing weird things) 245x11/8 Chest supported Tbar row (Rehab) 3pps and a 25x 8 2pps and a 25x 11 Lifefitness hammer strength incline 4pps x4 3ppsx8 Lifefitness hammer high row (Rehab) 2pps and a 25x 9/8 Pin loaded chest press 75kgx8 Pec fly...

Haven’t snapped any pics yet. Did do 1:20 min cardio at Raw fitness Aruba yesterday. Heading there now for bench/row.

1:20 cardio pre Aruba flight

Flex leverage chest press 3pps and a 25x 9/7 Prone hamstring curls 110x10/9 Life fitness leg ext 180x14/10 Lat pulldown 200x8/7 Life fitness overhead press 250x9 Life fitness seated lateral 120x9 Body masters chest supported row (Rehab) 170x9/8 Tricep push down...

Decided to skip the bench since I’m still rehabbing this, but military press felt great today so hoping for some more progress soon

Standing military press 175x10 Rackable curl bar curls 105x7 85x11 Body masters ohp 275x8 Cable bicep curls 150x8/7 Atlantis lateral raise 125x7 Decline Weighted sit-up 45lbsx8/7 Crossbody tricep ext 10kgx9/8 Copenhagen plank 2x20 Sec holds Cable Rear delt rows...

Pendulum squat 4ppsx5 3ppsx10 Good Morning on leverage squat 6ppsx8/6 AFS leg press 6ppsx8 Nautilus hip thrust 7ppsx10/9 Life fitness leg extension 200x 11/9 Prone hamstring curls 100x8/7 45 min steady state rower

Flex leverage chest press 4ppsx6 3pps and a 25x 7 Flex chest supported row Rehab 185x8/6 160x9 Hammer strength incline 4ppsx5 3ppsx10 Hammer strength high row Rehab 3ppsx8/7 Life fitness chest fly 245x8 35 min interval rower

Always bro

1:20 min cardio sat and Sunday

Rehab for nerve entrapment tonight Flex chest press 4ppsx6 3ppsx11 Leg extension 220x10/9 Flex ham tractor 285x8 255x9 Flex chest supported row tempo reps deep stretch emphasis (Rehab) 155x6 135x9 Bodymasters ohp (Rehab) 250x 6 180x8 Lat pulldown (Rehab) 160x8...

3200 for 8 days. A bit more with outside spending taxis, nice dinners etc

3200 for 8 days. A bit more with outside spending taxis, nice dinners etc

Repeat of July’s trip. Wife really likes the all inclusives.

As hard as I could, this shit is relentlessly painful. Dry needling scheduled for Friday and Monday. Hopefully better before we leave for Aruba again next Saturday 🤞

Standing military press deload 195x1 180x3 165x5 rackable curl bar curls 75x12/10 Pronated grip body masters ohp 250x7 200x10 Weighted ab crunch 25lbsx 12/11 Seated lateral raise 120x9 Prime tricep push down 150x10/9 Copenhagen plank 2x25sec holds Cable bicep...

Hopefully this weekend

Nebula leg press 7ppsx 6 6ppsx 8 Pannata RDL 5ppsx10/9 AFS leg press 6ppsx7 Nautilus hip thrust 7ppsx12/10 Leg extension 230x10/8 Flex ham tractor 285x7 240x10 45 min steady state rower