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Journals / Re: Getting back at it
« Last post by BLK00TJ on Today at 08:39:46 PM »
Dusting this old pile up.

Todayís workout made me realize I need to come up with a program. I kinda stole what I did from one old session listed here.


Low bar squats
Worked up to 245 x 5 then did a couple back off sets with 225

High at squats
3-4 sets of 5 ranging from 135 to 175

OHP super set with BOR
OHP 4 sets of 6 ranging from 65 to 95
BOR 4 sets of 8 with 135
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on Today at 06:18:48 PM »
Chest 12 sets BB work ending with flat 225 x 8

3 sets flyes
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on Today at 03:45:18 PM »
W1pullB
BW: 171

Wide pull-up paused:
12/5/3 rear pause

Meadows row 4:1:0
Bar/25/35 HLOS

Hammer pull-ups
AMRAP

Deadstop rear delt
20/25 x 12,3,3,3,3,2 myoreps

6 point laterals
5/10-5 dropset

Incline dB curl 4:2:0
25/30/35 x 7 HLOS

Incline hammers
25/25-15 dropset

Heavy donkeys
3 sets

End of week 1
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General On Topic Discussion / Re: Miss me yet?
« Last post by sakustoms on Today at 09:20:24 AM »
Damn welcome back Ron. I'm right about there with you brother.

Haven't lifted much in the last couple years. Started to get serious in 2020 and then BAM Covid. Everything shut down. I bought a cable multi machine and a free bench and adjustable DBs last year but was never really able to push myself at home. Started back at the gym a month or so ago but it's been hard pushing myself to get back into it.
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on October 24, 2021, 08:15:42 PM »
W1pushB:
BW: 171.8

Incline DB 4:2:0:
30/50/60/70 x 8 HLOS

Lying rear delt
25/30 with partials

1 arm incline laterals:
10/15-5-0 dropset

Seated DB shrug SS DB upright row
60/20 x 2

CGBP:
135/155 x 10

DB skullz
20/20 dropset 2 arm 30lb

Tibialis Anterior
30/30/30

Seated calf: 4:1:0
3 sets, standing burnout
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on October 23, 2021, 05:50:46 PM »
W2LegsB
BW: 171.3

1 leg curl
24/35/45 x 20 then back forth to failure

Landmine hacks
Bar/45/70/90 x 12/5

Walking DB lunges
25/30 x 15

1 leg extension
25/30 x 20/10/7/5/4/3  back/forth continuously

DB toe elevated RDL:
60 x 14/12

3 position standing calf
10/9/8 reps

Dun 🤮
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General On Topic Discussion / Re: Miss me yet?
« Last post by Bando on October 22, 2021, 11:00:12 PM »
So he has his fathers sense of humor. Lol

Not at all, he's pretty serious, once in a while he'll let out a dry joke.

My Daughter got my sense of humor. She's a Freshman at Alfred University at 17 :eek:

Right across the street is Alfred State College. We're in this long line at check in to get her ID, Keys, Parking Pass etc. everyone is nervous and the whole situation is a controlled chaos. All the sudden she blurts out very loudly "WAIT THIS IS ALFRED UNIVERSITY? I THOUGHT I WAS GOING TO ALFRED STATE."

I was trying to hold in my laughter and was just convulsing with tears leaking out of my eyes. It's hard to explain the moment but definitely my kid.
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General On Topic Discussion / Re: Miss me yet?
« Last post by BLK00TJ on October 22, 2021, 10:22:40 PM »
So he has his fathers sense of humor. Lol
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General On Topic Discussion / Re: Miss me yet?
« Last post by Bando on October 22, 2021, 10:09:11 PM »
Sounds like you did a fine job.

You would think so but he also printed out a bunch of pictures of Brad Pitt in Fight Club and hung them up in my basement gym. In full view of my Powerlifting trophies.
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General On Topic Discussion / Re: Miss me yet?
« Last post by BLK00TJ on October 22, 2021, 09:53:11 PM »
Sounds like you did a fine job. Thatís the goal.
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