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WORKOUT LOG 11

Back and Biceps

Deadlift 5,5,3 @225

One Arm DB Row 3x8@80

Lat Pulldown 2x8@150 1x7@140

T Bar Row 1x10@80 2x10@85

Seated Cable Row 3x8@150

Preacher Curl 1x8@85 2x8@75

Concentration Curl 1x8@35 2x8@30

Seated DB Curl 3x8@30

Hanging Leg Raise x 50

Side Bend 3x10@55


Chest and Triceps

DB Bench 12,10,10 @75

Incline DB Bench 7,6 @70 1x7@65

Chest Dip 3x15

Cable Cross 10,10,8 @50

Machine Bench Burn Out 165 down to 35

Ez Bar Skullcrusher 3x10@75

Seated DB Extension 3x10@55

Cable Tricep Extension 3x10@50

Hanging Leg Raise x 55

Decline Sit Up 3x10

Side Bend 3x10 @55


Physique Update @159lbs +3lbs total






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WORKOUT LOG 15

Chest and Triceps Bench 2x8@185 1x5@205 1x3@185 Incline DB Bench 1x8@75 1x6@75 1x7@70 Chest Dip 2x15 1x12 DB Fly 3x8@40 Machine Bench Burnout 180 down to 35 all sets to failure DB Skullcrusher 3x8@30

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