Back day
Pull ups
Landmine rows
Chest supported seated rows
Single arm dumbbell rows
Rear delt fly machine
Face pulls
Meh
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Legs and arms
Close grip bench press
Kept it light, worked up to 135 x 20
Reverse grip bench
No spotter for a hand out so kept those light as well
Dips
Assisted dips
Seated dip/press down machine thing
Tricep cable push downs with a couple different attachments And positions
Dumbbell curls standing and seated
Machine curls
Hammer curls
Leg press
GHR
Leg extensions
Leg curls
Seated calf raises
Leg press calf raises
Legs are smoked. Went extra heavy and hard on the ole hammies and I can already feel it.
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I did these for years because I couldnt normal bench but gyms never had bigger than 100lbs dumbells
I did it with a barbell. Never thought about using dumbbells!
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I start with an overhand position in the bottom position and rotate my hands to an underhand grip over the course of the movement so that my hands are reversed at the top. Friendlier on the shoulders and the bicep tendon at the bottom of the movement, but provides an extra squeeze of the upper chest at the top!
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Shoulder day quickie. Got a lot going on and didnāt have time to spend in the gym.
OHP
DB OHP
Machine OHP
Rear delt flys
Lateral raises
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Yes.
Kroc rows use body English, and are typically done for very high reps (20+) with a heavy weight.
@wanna_be are you trying to get a jump start on everyone, starting before Christmas?
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The ones I was doing had zero body English. They were very challenging for me even with low weight.
Then that isnāt a Kroc row, just a dumbbell row.
Iām still 230 
I had a chik fila sandwich, yogurt, and 12 count grilled nugget for lunch, washes it down with a planet smoothie 1300 calorie drink
That sounds pretty damn good man. Iām definitely a fat boy trapped in a fat boys body
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Me and you both man. I love food
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Pretty good workout today! Did tits and triceps
Only thing worth logging was my first time using the 90ās!
Did 30* incline dumbbell bench with 90ās!!
Got 7, 7, and 6 (had another workset with 75ās).
Pretty proud of that. Hardest part is getting the dang things up!
Also destroyed my chest on cable flys. Felt so damn good.
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They say some eat to live and some live to eat. I like food just fine but have never had much of an emotional response to itā¦ my brother on the other hand bout has a damn orgasm every time he eats lol. Although I do on occasion like me some chick filet!
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Good work man.
You know its āachievement unlockedā moment when I read it and immediately want to try it.
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90s fall into the big boy weights category for sure bud! Great job. Iāve never worked with more than 100s. Would be pretty cool to be a little guy like me and throw around the 120ās at lifetime on a Saturday. Hmmm. Maybe a new goal. Ahhh who am I kidding Iām a body builder not a strength guy. Lol
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Would they have 120s? Never been to a gym with more than 88s
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Our lifetime has 120ās. Thereās a hardcore gym here called Metroflex where Ronnie Coleman trained. Shit they have 200s!
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Let me know how it goes!! I had more trouble lugging them around and getting them on my knees than anything. Lol
@jackolee thanks man! My only big ish boy lift
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You put up some good numbers man. Better than mine for sure.
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