A place to track your progress, or lack thereof
Moderator: Chebass88
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GrainsAndGains
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#121
Post
by GrainsAndGains » Fri Sep 10, 2021 2:38 pm
Last workout of Deload Week
7/8/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
Safety Bar Front Squat | 150 | 4 | 5-5-5-5 | n/a | |
Chest Supported DB Row | 32.5 | 4 | 5-5-5-5 | n/a | |
Diamond Push Up | Bodyweight | 4 | 5-5-5-5 | n/a | |
Push Press | 95 | 4 | 5-5-5-5 | n/a | |
Weighted Chin Up | 5 | 4 | 5-5-5-5 | n/a | |
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GrainsAndGains
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#122
Post
by GrainsAndGains » Fri Sep 10, 2021 2:41 pm
7/10/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
Safety Bar Squat | 220 | 5 | 8-8-8-8-10 | last set RPE 9-10 | |
Dumbbell Bench | 50 | 5 | 10-10-10-10-14 | last set RPE 10 | |
Romanian Deadlift | 215 | 4 | 10-10-10-13 | last set RPE 8-9 | |
DB Chest Flyes | 30 | 4 | 13-12-12-13 | n/a | |
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GrainsAndGains
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#123
Post
by GrainsAndGains » Fri Sep 10, 2021 2:43 pm
7/12/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
TnG Bench | 157.5 | 5 | 8-8-8-8-10 | last set RPE 10 | |
Belt Squat (Landmine) | 225 | 5 | 12-12-12-12-16 | n/a | |
Dumbbell Overhead Press | 37.5 | 4 | 10-10-10-12 | last set RPE 10 | |
Wide Grip Upright Row | RZ + 40 | 4 | 12-12-12-13 | n/a | |
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GrainsAndGains
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#124
Post
by GrainsAndGains » Fri Sep 10, 2021 2:44 pm
7/13/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
Sumo Deadlift | 282.5 | 5 | 8-8-8-8-11 | last set RPE 9-10 | |
Close Grip Bench | 140 | 5 | 10-10-10-10-14 | last set RPE 9-10 | |
Lying Tricep Extension | EZ + 52.5 | 4 | 12-12-11-11 | n/a | |
Weighted Chinup | 5 | 5 | 5-5-5-5-5 | n/a | |
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GrainsAndGains
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#125
Post
by GrainsAndGains » Fri Sep 10, 2021 2:47 pm
7/15/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
Safety Bar Front Squat | 192.5 | 4 | 10-10-10-12 | last set RPE 9 | |
Chest Supported DB Row | 37.5 | 4 | 13-12-13-12 | n/a | |
Diamond Push Up | Bodyweight | 4 | 18-14-12-11 | n/a | |
Push Press | 127.5 | 7 min density | 12-6-5-5-6-4-4-4 | n/a | total reps 46 |
Leg Extensions (Right) | 17.5 | 3 | 15-15-15 | n/a | |
Leg Extensions (Left | 17.5 | 3 | 14-15-15 | n/a | |
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GrainsAndGains
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#126
Post
by GrainsAndGains » Fri Sep 10, 2021 2:53 pm
7/17/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
Safety Bar Squat | 227.5 | 5 | 7-7-7-7-9 | last set RPE 8-9 | |
Dumbbell Bench | 52.5 | 5 | 9-9-9-9-14 | last set RPE 10 | |
Romanian Deadlift | 225 | 4 | 9-9-9-11 | last set RPE 10 | |
DB Chest Flyes | 32.5 | 4 | 12-11-11-13 | | |
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GrainsAndGains
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#127
Post
by GrainsAndGains » Fri Sep 10, 2021 2:56 pm
7/19/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
TnG Bench | 162.5 | 5 | 7-7-7-7-7-11 | last set RPE 10 | |
Belt Squat (Landmine) | 232.5 | 5 | 11-11-11-11 | n/a | |
Dumbbell Overhead Press | 40 | 4 | 9-9-9-11 | last set RPE 10 | |
Wide Grip Upright Row | EZ + 50 | 4 | 12-10-11-10 | n/a | |
Seated Leg Extension (Left) | 17.5 | 3 | 16-22-22 | n/a | |
Seated Leg Extension (Right) | 17.5 | 3 | 16-22-22 | n/a | |
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GrainsAndGains
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#128
Post
by GrainsAndGains » Fri Sep 10, 2021 2:57 pm
7/20/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
Sumo Deadlift | 295 | 5 | 7-7-7-7-9 | last set RPE 9 | |
Close Grip Bench | 147.5 | 5 | 9-9-9-9-12 | last set RPE 10 | |
Lying Tricep Extension | EZ + 55 | 4 | 11-11-10-11 | n/a | |
Weighted Chinup | 7.5 | 5 | 5-5-5-5-5 | n/a | |
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GrainsAndGains
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#129
Post
by GrainsAndGains » Fri Sep 10, 2021 3:00 pm
7/22/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
Safety Bar Front Squat | 200 | 4 | 9-9-9-11 | last set RPE 10 | |
Chest Supported DB Row | 40 | 4 | 12-12-13-13 | n/a | |
Diamond Push Up | Bodyweight | 4 | 16-14-13-13 | n/a | |
Push Press | 130 | 4 | 9-9-9-11 | last set RPE 10 | |
Seated Leg Extension (Left) Myoreps | 20 | 5 | 20-9-7-5-4 | n/a | |
Seated Leg Extension (Right) Myoreps | 20 | 5 | 23-11-9-7-6 | n/a | |
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GrainsAndGains
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#130
Post
by GrainsAndGains » Fri Sep 10, 2021 3:01 pm
7/24/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
Safety Bar Squat | 237.5 | 5 | 6-6-6-6-8 | last set RPE 9-10 | |
Dumbbell Bench | 55 | 5 | 8-8-8-8-12 | last set RPE 10 | |
Romanian Deadlift | 232.5 | 4 | 8-8-8-11 | last set RPE 8-9 | |
DB Chest Flyes | 35 | 4 | 10-10-11-12 | n/a | |
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GrainsAndGains
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#131
Post
by GrainsAndGains » Fri Sep 10, 2021 3:03 pm
7/26/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
TnG Bench | 170 | 5 | 6-6-6-6-9 | last set RPE 10 | |
Belt Squat (Landmine) | 240 | 5 | 11-11-11-11-13 | n/a | |
Dumbbell Overhead Press | 40 | 4 | 8-8-8-12 | last set RPE 10 | |
Safety Bar Goodmorning | 115 | 4 | 10-10-10-10 | n/a | |
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GrainsAndGains
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- Posts: 563
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#132
Post
by GrainsAndGains » Fri Sep 10, 2021 3:05 pm
7/27/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
Sumo Deadlift | 305 | 5 | 6-6-6-6-8 | last set RPE 10 | |
Close Grip Bench | 155 | 5 | 8-8-8-8-10 | last set RPE 10 | |
Lying Tricep Extension | EZ + 57.5 | 4 | 10-10-10-10 | n/a | elbows not happy, this kind of sucked |
Weighted Chinup | 10 | 3 | 5-5-5 | n/a | |
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GrainsAndGains
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#133
Post
by GrainsAndGains » Fri Sep 10, 2021 3:07 pm
7/29/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
Safety Bar Front Squat | 207.5 | 4 | 8-8-8-10 | last set RPE 10 | |
Chest Supported DB Row | 42.5 | 4 | 12-12-12-12 | n/a | |
Diamond Push Up | Bodyweight | 4 | 17-15-14-13 | n/a | |
Push Press | 132.5 | 7 min density | 10-5-5-4-5-5-5-4 | n/a | 43 total reps |
Seated Leg Extension (Left) Myoreps | 25 | 6 | 22-9-7-6-5-4 | n/a | |
Seated Leg Extension (Right) Myoreps | 25 | 6 | 21-9-7-5-6-4 | n/a | |
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GrainsAndGains
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- Posts: 563
- Joined: Tue Nov 05, 2019 7:25 am
#134
Post
by GrainsAndGains » Fri Sep 10, 2021 3:09 pm
7/31/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
Safety Bar Squat | 230 | 5 | 7-7-7-7-9 | last set RPE 10 | |
Dumbbell Bench | 55 | 5 | 9-9-9-9-12 | last set RPE 9 | |
Romanian Deadlift | 227.5 | 4 | 9-9-9-11 | last set RPE 10 | |
DB Chest Flyes | 32.5 | 4 | 12-11-11-12 | n/a | |
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GrainsAndGains
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- Posts: 563
- Joined: Tue Nov 05, 2019 7:25 am
#135
Post
by GrainsAndGains » Fri Sep 10, 2021 3:10 pm
8/2/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
TnG Bench | 165 | 5 | 7-7-7-7-11 | last set RPE 10 | |
Belt Squat (Landmine) | 232.5 | 5 | 12-12-12-12-14 | n/a | |
Dumbbell Overhead Press | 40 | 4 | 9-9-9-13 | last set RPE 10 | |
Hamstring Curls (Standing) | 17.5 | 4 | 12-12-12-12 | n/a | |
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GrainsAndGains
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#136
Post
by GrainsAndGains » Fri Sep 10, 2021 3:12 pm
8/3/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
Sumo Deadlift | 297.5 | 5 | 7-7-7-7-9 | last set RPE 9 | |
Close Grip Bench | 147.5 | 5 | 9-9-9-9-11 | last set RPE 9-10 | |
Lying Tricep Extension | EZ + 50 | 4 | 10-10-10-10 | n/a | |
Weighted Chinup | 10 | 4 | 5-5-5-5 | n/a | |
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GrainsAndGains
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- Posts: 563
- Joined: Tue Nov 05, 2019 7:25 am
#137
Post
by GrainsAndGains » Fri Sep 10, 2021 3:14 pm
8/5/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
Safety Bar Front Squat | 200 | 4 | 9-9-9-11 | last set RPE 10 | |
Chest Supported DB Row | 45 | 4 | 11-11-11-12 | n/a | |
Diamond Push Up | Bodyweight | 4 | 17-15-14-13 | n/a | |
Push Press | 135 | 4 | 9-9-9-9 | n/a | |
Seated Leg Extension (Left) Myoreps | 27.5 | 6 | 20-7-5-5-4-3 | n/a | |
Seated Leg Extension (Right) Myoreps | 27.5 | 6 | 21-8-6-5-4-3 | n/a | |
Bench Reverse Hyperextensions | Bodyweight | 3 | 40461 | n/a | |
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GrainsAndGains
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#138
Post
by GrainsAndGains » Fri Sep 10, 2021 3:17 pm
8/7/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
Safety Bar Squat | 237.5 | 5 | 6-6-6-6-8 | last set RPE 10 | |
Dumbbell Bench | 57.5 | 5 | 8-8-8-8-13 | last set RPE 10 | |
Romanian Deadlift | 235 | 4 | 8-8-8-10 | last set RPE 9 | |
DB Chest Flyes | 35 | 4 | 10-10-10-10 | n/a | |
Standing Hamstring Curl (right leg) | 17.5 | 2 | 12-12 | n/a | |
Standing Hamstring Curl (left leg) | 17.5 | 2 | 12-12 | n/a | |
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GrainsAndGains
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- Posts: 563
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#139
Post
by GrainsAndGains » Sat Sep 11, 2021 11:30 am
8/9/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
TnG Bench | 172.5 | 5 | 6-6-6-6-9 | RPE 9 | |
Belt Squat (Landmine) | 240 | 5 | 11-11-11-11-13 | n/a | |
Dumbbell Overhead Press | 42.5 | 4 | 8-8-8-10 | last set RPE 10 | |
Barbell Inverted Rows | Bodyweight | 4 | 10-9-8-9 | n/a | |
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GrainsAndGains
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- Joined: Tue Nov 05, 2019 7:25 am
#140
Post
by GrainsAndGains » Sat Sep 11, 2021 11:32 am
8/10/2021
Exercise | Weight | Sets | Reps | RPE | Comments |
Sumo Deadlift | 307.5 | 5 | 6-6-6-6-8 | last set RPE 9 | |
Close Grip Bench | 155 | 5 | 8-8-8-8-11 | last set RPE 10 | |
Lying Tricep Extension | 50 | 4 | 12-12-11-12 | n/a | |
Yates Row | 125 | 4 | 10-10-10-10 | n/a | |