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#6181 |
Admiral Douchebag
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I've seen that workout, Leo, another hard working Murph.
![]() Bob, good job working up a sweat. Hit chest heavy yesterday. Legs today, not sure if I will have the gas for shoulders after. Bench press x 6 sets Inclines x 5 sets Declines x 4 sets Dips x 6 sets
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#6182 |
Admiral Douchebag
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Got it all in. Volume day.
Front squats x 6 sets Leg press x 6 sets Hack squats x 4 sets Stiff legged deadlifts x 4 sets Military press x 6 sets Barbell shrugs x 4 sets Dead hangs
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#6183 |
Mřřse bites can be nasty
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Said fook-it. Did the Murph (no, not you Tom). That sucked donkey balls. But glad I did it. Need to break out of the comfort zone every once in a while. Subbed in band lat pulldowns for the pull-ups. No way my shoulders could allow me to do those.
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My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums. ![]() |
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#6184 |
Admiral Douchebag
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Good on you for many reasons, Bob!
![]() ![]() ![]() Back day, went heavy. Needed to blow off some steam. Bob and Leo are aware. Barbell rows x 8 sets Pulldowns x 5 sets Cable rows x 4 sets High pulls x 3 sets Dead hangs
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#6185 |
Admiral Douchebag
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Hit the gym early today to try and get it in between calls from my Dad and Stepsister. Picked well, sandwiched the whole thing between calls.
Incline bench x 8 sets Bench press x 8 sets Close grips x 6 sets Skullcrushers x 6 sets Dead hangs Hope that things go well so everyone is healthy and I can get in for wheels tomorrow.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#6186 |
Still Watching My Back
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My first workout since Murph. Went heavy today. Felt great.
Sumo deadlifts DB reverse lunges Hip thrusts core work finished with isometric lunge holds |
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#6187 |
Admiral Douchebag
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Sounds brutal, Leo, good on ya!
Took a day off today to take my truck for service. Couldn't take the bike to the gym as I was threatening to pour rain. I'll do wheels tomorrow, and double up with back if I feel antsy.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#6188 |
Admiral Douchebag
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Heavy back day
T-bar rows x 6 sets Barbell rows x 5 sets Cable rows x 4 sets High pulls/Wide pulldowns x 2 supersets Wide pulldowns/High pulls x 2 supersets Saved wheels for tomorrow. ![]()
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#6189 |
Still Watching My Back
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Upper body attack:
Military press DB bench press with pause at the bottom Weighted chin-ups DB skull crushers y-w-t isometric holds pull-aparts Finished with shoulder shocker DB complex |
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#6190 |
Admiral Douchebag
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Killer, Leo! Those weighted pullups are a biatch.
![]() Alternated legs and chest today. Heavy on both. Thank goodness tomorrow will just be shoulders and arms. Leg press x 6 sets Incline bench x 6 sets Hack squats x 6 sets Dips x 6 sets Hammie curls x 4 sets Close grip bench x 4 sets
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#6191 |
Mřřse bites can be nasty
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Kinda a full body workout.
10 band hammer curls 10 band lat pulldowns 20 Russian twists, 12lb med ball 10 pushups 10 squats Made it through seven rounds, minimal rest. Went to exhaustion on last set. 2+ mile run/walk
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My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums. ![]() |
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#6192 |
Admiral Douchebag
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Great workout, Bob!
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#6193 |
Admiral Douchebag
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Seated military x 5 sets
Skullcrushers x 5 sets Barbell shrugs x 5 sets Olympic bar curls x 5 sets Pushdowns x 4 sets Dumbbell curls x 4 sets Dead hangs Tomorrow off ![]()
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#6194 |
Mřřse bites can be nasty
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I think you did enough for today, tomorrow and a bit for me, Tom.
Just a 3.5 mile walk/run this morning. Breaking in a new pair of shoes.
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My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums. ![]() |
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#6195 |
Still Watching My Back
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You guys are killing it!
No workouts for me this weekend. Been using my off time to work on landscaping. Did a ****-ton of large rock carries, tilling dirt and digging plant holes though! |
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#6196 |
Admiral Douchebag
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Bob and Leo, you're both getting it in with non-traditional methods.
![]() Going to bask in the laziness today. ![]()
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#6197 |
Admiral Douchebag
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Back day. Alternated heavy and volume and got a great lift in. Tomorrow would be chest and legs, but it's going to be 93* with no AC tomorrow, so I think I m ay do wheels on Wednesday.
![]() T-bar rows (heavy) x 6 sets Barbell rows (volume) x 6 sets Wide pulldowns (heavy) x 5 sets High pulls (volume) 3 sets & 1 drop set Cable rows (heavy) x 2 sets
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#6198 |
Still Watching My Back
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Legs and core today. As heavy as possible.
Front squats X 5 sets DB Romanian deadlifts x 4 sets DB single leg step ups x 4 sets per leg banded leg curls Laying leg raises Russian twists calf raises |
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#6199 |
Admiral Douchebag
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Nice, Leo!
![]() Are the Romanian deadlifts anything like a Sumo DL?
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#6200 |
Admiral Douchebag
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Double day, as I need to take my truck in again tomorrow.
Squats x 5 sets Bench press x 5 sets Stiff legged deadlifts x 5 sets Close grip inclines x 5 sets Quad extensions x 5 sets Skullcrushers x 3 sets Pushdowns x 2 sets Dips x 2 sets I earned another day off. ![]()
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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