Sorry to hear that Rob, but welcome back!
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Guys guys guys…a relationship that wasn’t meant to be, ending, is not a bad thing. ESPECIALLY when the guy is saying he’s happier.
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Welcome back Rob, good to see you. Glad you got stuff sorted out. Now to just look forward and go one step at a time to the next better version of yourself.
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Incline Flys 25@4×10
Db Bench 80@4×10
Arnold Press 30@4×10
Hammer curls 30@4×10
Iso press downs 20@3×10 10×10
Good to have you back mate!
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Have not been tk the gym moved towns and started a new job but back to the gym tomorrow to start WSBB esrly as its driving ne nuts not touching a barbell
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Sounds like a nice change man, wishing the best for your new chapter! Get after it, and let’s see you kill it in the gym.
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Quick sessikn as I got in late
Squat
Barx10
135x10
225x5
Added sleeves
315x3
Added belt
365x1
385x2 - current comeback PR 2 Rep
Assistants
Note only starting from a heavy weight and AMRAP then drop 20 lbs and continue. I will list this as a single set and the more times k go through it the more sets it will count
Leg Extensions x 1 set
Pull through x 1 set
Lower back pulls x 1 set
Face pulls x 1 set
Side bends 45@3×10
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It’s coming back quick
I call it old man strength ahahah
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So it declines fast too lol
Bench
Barx10
135x5
225x3
275×5
Assistants
Side Raises x 1 set
Rev Fly x 1 set
BB curls x 1 set
Hammer curls x 1 set
Press downs x 1 set
Rotator cuff work
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Nice work as always. Send some of that bench magic my way please.
You gain strength back fast as hell. I’m following along.
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I hate people that bench more than I squat… especially when they’re Canadian.
For real though… Nice training.
All my jobs have been physical and in which I have to move heavy things so it helps
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Shit, I guess so.
Note: I will be training DL day at an old school YMCA because the goodlifs i n my new city dislike chalk. So that means the old school steel plates that obv weighs more
Deadlift
135x10
225x5
315x2
Added belt
405x1
455x1
475x1 - felt easy pulling could of added 15 to 20 more
Box Squats(Comp split)
315@8x2
Assistants
Leg press
Lat pull downs
Seated v rows
Bird dogs
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Bench - black mini
225@8×3
Assistants
Db Bench
Cable crosses
Curls
Hammer curls
Skull crushers
JM press
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Thursday
Squat
Barx10
135x5
225x3
315x2
365x1
405x2 -all rep PR
Assistance
Good Mornings
Extensions
Seated Rows
Db Rows
Rev hypers
Friday
Bench
Barx10
135x5
225x2
315x1
Assistants
Arnold Press
Shrugs
Cheater Curls
Iso Press Down
Note:
Ordered two Green bands -120lbs
Ordered two purple bands - 80lbs
Looking to buy couple boards and start buying chains
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