Weds/11/7
Rear fly machine: 6x10
Cable chest/fly: 6x10
Mid. Incline DB’s: 8x12, paused/stretched reps.
Assist machine/ chins: 4x8
V-bar seat rows: 4x12
Cable pushdowns: 4x12
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4 weeks out today- -from Vegas 
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I’m going back again in January.
Nice. I’ve heard some pools are open through the ‘winter’…I’d like to find one
Fri/11/10
Hang leg raise: 3x10
Lying Hams: 3x10
Box SQ/ parallel:
8x3/ 1@ 365, 395, 415. 10lbs. PR from 3 weeks ago.
Pulldowns: 3x15
Barbell curls: 5x15
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Mon/11/13
Leg press machine: 5x15
ABduct: 5x15
Bent calf: 5x15
Ab wedge/crunch: 3x15
Hang leg raise: 3x15
Curls + Tri’s supersets: 4x15+15
DB laterals: 4x15
Sweet pumps Bro.
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Mon/11/20
Dang- last 6 days off training, back at it tonight.
18 days out from Vegas.
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Tues/11/21- Pumping Party
Seated hams: 6x15
Leg press machine: 6x15
Squats: 10x5, 60 sec. rest
Speed SQ: 5x2, cluster set.
DB rear + laterals: 3x10+10
Cable pushdowns: 6x15
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Dang- another 5 day break since training= lost 3+ lbs…over Thanksgiving?? I must’ve done that wrong.
Mon/11/27- for another pump party.
Leg press Machine: 6x15
Lying hams: same
Leg extensions: 6x15
Pushdowns + straight arm pulldowns: 3x15+15
Pushdowns: 3x15
Cable laterals: 3x15
DB press: 3x15
Barbell curls: 3x15
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Hey I found those 3 lbs you lost over Thanksgiving!
I knew when I mentioned it…the lbs. would turn up somewhere.
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Tues/11/28
Block pulls@ 4":
Misc. rows and pulls: 4x10
2@ 315, 365, 405.
8x1@ 405, 60 sec. rest.
Bent rows: 8x5@ 185
Decline DB’s: 6x12
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Thurs/11/30
Floor press:
Warms: 4x10
Close grips: 4x6/ 2x3@ 225/ 2x6@ 205…jeez, it’s been a while.
Super shrugs/machine: 6x15
Leg press machine: 3x25
Calf: 3x25
Barbell curls + DB overhead ext.: 3x15+15.
DB curls: alternated 5 reps to 25 each side…2 sets.
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When is Vegas?
Next Thurs to Sun.= 7 days out. Plenty of time for more Arm Pumps…
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You need them for Vegas. I’m heading back the last week of January.
A January break (?) in Vegas= sounds pretty good.
Tues/12/5
Vegas Pumps:
Leg press machine: 3x15
Cable fly: 6x15
Cable/ 1 arm Tri’s: 6x15
Calf machine 3x15
Pulldowns: 3x15
Pushdowns: 3x15
Shrug machine: 3x15
DB laterals: 3x15
…I’ll do my curls on the plane 
Fly out Thurs/AM
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Enjoy. Good luck!
Turns out- Good Luck was had, all by my lady.
Won on the slots, 2 different times= nearly paid for Everything, the whole 4 days.
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