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Re: Building the Base

Posted: Tue Mar 28, 2023 2:55 am
by BScott
High incline 135x12/12/7
Concentration curls 3x8-15
Flat db bench 60sx2x8
Db flies 2x10-15
Hammer curls and rope pushdowns
Btn db extensions and cable curls

Caved and did a bro workout I guess. Life still chaotic, no concrete plan and conditioning is low.

Re: Building the Base

Posted: Mon Apr 03, 2023 12:46 am
by BScott
Military press
45
95x10/10/5
Barbell pullovers
65x3x10
Side raises
20lbx3x15
Barbell rows
135x10/10/5
Upright row
20x15, 45x10
Chins
Bwx4/3 plus negatives

Re: Building the Base

Posted: Thu Apr 06, 2023 2:49 am
by BScott
Wide bench
45
135
185xmisgripped
185x8/8/8
Concentration curls 3x12
Incline DB
50sx15
60sx10/7
Hammer curls 35lbx15/5
BTN DB ext 20lbx15, 15lbx15
Rope pushdowns x20

Re: Building the Base

Posted: Thu Apr 06, 2023 10:53 pm
by BScott
Military
45, 45
95x10/10/6/6/6/6
Chins, bwx6/6/5/2/3/assisted 7
Side raises 25lbsx12/12/10
Pullovers 65x3x10
Decline situps x16

Re: Building the Base

Posted: Sat Apr 08, 2023 5:45 pm
by BScott
Bench
185x10/10/8/8/8/8
Concentration curls 25lbx4x10
Incline db 60sx12/8
Hammer curls 2x10-12
Db flies 2x10-13

Re: Building the Base

Posted: Tue Apr 11, 2023 2:58 am
by BScott
Military
45
95x10/10/8/8/6/7
Chins bwx4/4/3/3/4/3
Db pullovers 70lb x5/2 lol
Side raises 25lbs x 12/13/11
Rope lat pulls 3x10-20

Re: Building the Base

Posted: Sat Apr 15, 2023 3:01 am
by BScott
Bench
185x10/10/10/5/7/5
Concentration curls 30lbx3x10
Incline db 60sx12/9
Btn db ext 20lbx15

Re: Building the Base

Posted: Mon Apr 17, 2023 2:55 am
by BScott
Press
45
95x10/10/10/8/7/5
Wide grip chins
Bwx6x3
Side raises 25lbx2x12
Pullovers 50lbx2x8-10
Upright rows 2x10-15
Rope pulls 2x12-20

500m row

Re: Building the Base

Posted: Fri Apr 21, 2023 2:55 am
by BScott
Felt like ass tonight.

Bench
45
135
185x4x10 first volume goal achieved
Concentration curls 30lbx12/10/9
Incline db press hurt my shoulder joints
Db ext hurt my elbow joints
Night shift sucks

Re: Building the Base

Posted: Wed Apr 26, 2023 12:13 am
by BScott
Military press
45
95x4x10
Wide chins
Bwx6x5-6
Side raises 3x8-12
Diagonal lat pulls 4x8-12
Upright rows 3x12-13

Re: Building the Base

Posted: Tue May 02, 2023 12:17 pm
by BScott
Few days ago:

Bench 225x3/3/3/3/1/1
Concentration curls 3x8-12
Db overhead ext 3x10-15

Re: Building the Base

Posted: Wed May 10, 2023 7:50 pm
by BScott
Missed a couple days. Same format, added reps.

Tonight

Press
45
95
115x8/5/4/5/3/3
Wide chins bwx5/4/6/4/3/4
Cable rows (1 arm) 3x10-15
Side raises 3x8-15
Front raises 2x8-12
Wide rows 2x15

Re: Building the Base

Posted: Thu May 11, 2023 7:51 pm
by BScott
R shoulder pain today. Related to an old separated shoulder injury. No bench

Just Concentration curls 3x9-15
Rope pushdowns 3x12-15
Cable long curls 3x12-18

Re: Building the Base

Posted: Sat May 13, 2023 5:05 pm
by BScott
Yest

Bench 225x6x3, 185x11, 135x20
Single arm cable fly 2x10-20

Re: Building the Base

Posted: Mon May 15, 2023 4:59 pm
by BScott
Press 115x8/6/6/5/4/4
Chins bwx6/6/5/5/6/5
Side raises 3x12
Cable rows 2x10-20

Re: Building the Base

Posted: Wed May 17, 2023 11:03 am
by BScott
Incline bench db rows 30sx2x20
Bench 225x4/4/3/3/3/3
Db flies 25sx20, 30sx15/8
Concentration curls 3x12-15
French press 5x12-20
Reverse Preacher 2x10-20
Wrist curls 2x10-20

Re: Building the Base

Posted: Fri May 19, 2023 8:08 pm
by BScott
Press 115x8/7/6/5/4/4
Chins and side raises

Re: Building the Base

Posted: Mon May 22, 2023 5:16 pm
by BScott
Bench 225x6/5/5/3/3/3
Db flies 30lbx15, 35lbx2x8-10
Concentration curls 3x7-12
French press 4x12-20
Reverse preachers 2x8-10
Pushdowns 2x8-12
Wrist curls 3x8-15

Re: Building the Base

Posted: Wed May 24, 2023 8:19 pm
by BScott
SLDL
45
135
185x4x10
Chins x6/4/4
Hip thrust 65x3x12
Side bends 40lbx3x15
Db bench rows 35sx3x10-15

Re: Building the Base

Posted: Mon May 29, 2023 8:30 am
by BScott
Forgot to log the last one

Press 115x9/5/7/5/4/5
Cable high curl, leaning laterals, rope hammers, Chest supp front raises