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Summer cut and training program

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  • #61
    12 more pounds... no problem!

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    • #62
      Pull and Hamstring day

      Reps between 8-12

      GGPD: 4 sets
      reverse grip rocking pull downs: 3 sets
      Seated cable rows: 4 sets
      One arm cross rows: 3 sets

      DB shrugs super slow reps: 80lbs 4 sets
      Face pulls: 3 or 4 sets

      Pullups slow reps 2 sets
      Standing DB curls super slow reps: 35lbs 3 sets
      Cable curls: 2 sets
      Cross body hammer curls...again slow reps: 30lbs 3 sets

      DB sldl: 3 sets
      Supermans: 2 sets
      Hyper ext (my version) 2 sets

      Rear delt flys: 2 sets
      Rear delt shrugs 80lbs 2 sets
      Diversity is a code word for White Genocide

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      • #63
        Push and quad day
        Weight 217.5


        Cable hold flys: 3x10
        Incline DB press: 60lbs 3x10 (left side has been weak last two workouts)
        Reverse bench: 185lbs 3x10
        UPC's 25lbs 2x10
        Pushups, one set super slow reps.


        Bent DB laterals: 20lbs 4x10
        Seated neutral press: 4x10
        Cable laterals: 3x10

        Lying tri ext ezcurl bar: 75lbs 4x10
        Rope ext 4x10

        Rotator work
        face pulls 2x12

        BB squats: 225lbs 3x10 (my god my legs are weak) I have no excuse for this.
        Standing calves: 30lb DB one leg at a time 2x12


        Going on a 60g carb a day quasi KETO until I hit 209. This does not count trace carbs, so two 30g meals a day. One fruit, the other oats, sweet potato or brown rice.
        Diversity is a code word for White Genocide

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        • #64
          Pull & Hamstrings

          Rocking latt pull downs: 5x10
          seated cable row: 3x10
          Cross body cable rows: 3x10
          Pullovers: 2x10

          face pulls: 3x12
          DB shrugs: 80lbs 4x10

          supermans 3 sets
          hamstring curls 4x10

          BB curls 70lbs 3x10 super slow reps
          Preacher curls: 3x10
          seated DB curls: 35lbs 3x10
          hammer cross body db curls: 30lbs 2x10
          Diversity is a code word for White Genocide

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          • #65
            Push & Quads
            Weight 216lbs

            DB incline neutral grip press: 60lbs 2x10 This has felt off for weeks, I am using less and less weight, so I am dropping it. I clearly have an issue with my left shoulder/rotator cuff and do not need another injury.
            Reverse bench 3x10
            cable 1/4 rep pseudo isometric flys 5 sets
            Neutral grip pushups 2 sets

            rear delts 1x15
            incline bench DB laterals: 20lbs 4x10
            Seated neutral press: 3x10 left side also a tiny bit off on these
            Cable laterals: 3x10

            Lying tri ext ezcurl bar: 75lbs 4x10
            Rope ext 4x10

            Rotator work
            face pulls 2x12

            Raw BB full squats: 225-245lbs 4x10
            Walking lunges 2 sets
            Standing calf raises 4 sets
            Diversity is a code word for White Genocide

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            • #66
              Pull & Hamstrings

              Back on DHEA, this stuff is almost like clen, I am sweating like a slave in the gym.

              Rocking latt pull downs: 3x10
              CGPD: 3x10
              Cross body cable rows: 3x10
              Cable rows: 3x10

              face pulls: 2x12
              BB shrugs: 225lbs 4x10

              supermans 3 sets
              hamstring curls 4x10

              Pullups 2x10
              BB curls 70lbs 2x10 slow reps
              Cable curls 4x10
              hammer cross body db curls: 30lbs 2x10

              Rear delt shrugs 75lbs 2x10
              Cable rear delts 2x10
              Diversity is a code word for White Genocide

              Comment


              • #67
                Dropped about $700.00 on my home gym today. Got four 6'x4' Horse stall pads for the floor, will probably have to get 4 more. Got 1 Olympic bar, 1 Valor Fitness OB-Multi Multi Grip Olympic Bar, 245lbs in Olympic plates (2 of each), 1 Olympic ez curl bar. Already have 2 of each DB from 15lbs to 35lbs, will have to build that up to at least 80lbs, have a power rack from decades ago plus a few other odds and ends. Still need an adjustable bench, bands and a pulley system for high and low stuff. Fun times.

                Any suggestions on an adjustable flat/incline bench that is affordable and quality would be appreciated.

                It is beer day again, think it has been 2 months since I drank, life is good.
                Diversity is a code word for White Genocide

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                • #68
                  Skipped push day. Left shoulder has been feeling odd for a few weeks now, so I am dropping all pressing for two weeks. I am also going to put in a leg day so no more squats on push day....it is just too much in one workout.
                  Diversity is a code word for White Genocide

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                  • #69
                    Our Home gym is 90% finished. After about 6 weeks off from the gym I did my first home gym workout yesterday. 1/2 Push day.

                    I need a gym name for the logo

                    Need to Church up the walls

                    And a few more Olympic plates.

                    Please post any gym name ideas...............




                    Last edited by GeorgeForemanRules; September 2nd, 2019, 06:54 PM.
                    Diversity is a code word for White Genocide

                    Comment


                    • #70
                      Pull Day

                      CGPD 4x10
                      Neutral grip med pull downs 3x10
                      seated cable rows 3x10

                      Pullups 8,8,6
                      DB curls standing 35lbs 3x10
                      Hammer db curls standing 35lbs 2x10

                      Face pulls 2x10
                      BB shrugs 205lbs 3x10

                      Supermans
                      Diversity is a code word for White Genocide

                      Comment


                      • #71
                        Looks like a great start! Sorry no name ideas.
                        Why the layoff? You were on a pretty good roll for a bit there...

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                        • #72
                          I took the time off because of shoulder problems.

                          Leg day

                          Raw squats 225lbs 3x10
                          Standing lunges 20lb db's in each hand 2x10
                          SLDL 155lbs 4x10
                          Diversity is a code word for White Genocide

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                          • #73
                            Push Day

                            Football Bar slight incline press: 4x10 (love this bar, a bit difficult to hold but I will adapt)
                            Pushups 2x12 super slow reps
                            Band chest flys 4x10

                            Lying delt raises: 5x10
                            Football Bar Military press: 4x10

                            Lying tri ext: 4x10
                            Tri rope ext: 3x10

                            Rotator cuff work 2 sets 4 exercises.
                            Diversity is a code word for White Genocide

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                            • #74
                              Pull Day

                              CGPD 4x10
                              Med grip PD 4x10
                              Cable rows 4x10

                              Pullups 3x10,10,6
                              EZ bar curls 2x10
                              Cross Hammer curls 2x10


                              Going to add dead lifts in next week. Have not done them since I was a teenager.
                              Diversity is a code word for White Genocide

                              Comment


                              • #75
                                Originally posted by GeorgeForemanRules View Post
                                Our Home gym is 90% finished. After about 6 weeks off from the gym I did my first home gym workout yesterday. 1/2 Push day.

                                I need a gym name for the logo

                                Need to Church up the walls

                                And a few more Olympic plates.

                                Please post any gym name ideas...............




                                “The Body Building” 😉

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