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cardio today 20 min on treadmil at 3.3

Bad bad day

Squats
bar x 10
135 x 10
225 x 10
275 x 10
315 x 4...left quad started to hurt after first rep...took 3 more reps to figure out that I needed to stop

SLDL
135 x 10
135 x 10
135 x 10
135 x 10

I always end up with some small nagging injury...god doesn't want me to get big.

pull ups

25 plate x 6
25 plate x 4
25 plate x 3
BW x 8

T-bar row (chest supported)
90 x 12
100 x 8
110 x 6

BB row (Yates)
185 x 10
205 x 10
225 x 6
245 x 3

Reverse curls (in plates)
40 x 12
50 x 12
60 x 8

hammers
40 x 10
40 x 10
45 x 10 40 x 3

bench
bar x warm up
135 x warm up
225 x 6
245 x 8
275 x 3
225 x 6

Decline DB
80 x 15
90 x 12

Hammer Press
90 x 12
140 x 10
180 x 5
180 x 5

Strong benching, how does the leg feel?

It's feeling a lot better...doesn't hurt standing up or getting out of my car...Im gonna lay off legs for a few more days...

Thanks man

Hammer Curls
40 x 12
45 x 10
50 x 8
50 x 8

Push downs
130 x 15
150 x 12
170 x 10
200 (STACK) x 5

barbell curls
65 x 12
75 x 10
85 x 8
85 x 8

skull crush machine
150 x 12
160 x 10
170 x 10

Did bi's and Tris b/c i wanna heal up the quad a lil more and my shoulders was too sore from bench. So I think my bis were recovered enouch from monday for another go

your bench looks good.

thanks man I still have a lot of work to do ...I wanna become on of the elite in the gym when it comes to bench

Squats
bar x warmup
bar x warmup
135 x warmup
135 x warmup
225 x 12
275 x 10
295 x 8
315 x 8
335 x 6 + 1 shitty one

Front Squats
135 x 12
155 x 12
185 x 10
225 x 8
275 x 3

SLDL
135 x 10 x 3 sets

Leg Extensions
4 plates x 15
6 plates x 10
6 plates x 12

The Quad felts a lot better today ...squats I took my time and made sure I had my feet set where I want them.

Arnold Press
40 x warmup
50 x 12
60 x 12
65 x 10
70 x 5
60 x 6

Pullups
BW x 10
BW x 10
BW x 7

Rear Delt Raises
30 x 12
30 x 15
35 x 8
35 x 8

BO BB Rows (Yates)
185 x 12
205 x 10
225 x 5

Shrugs
225 x 20
275 x 12
295 x 10
315 x 8
365 x 5

Lat pull downs
90 x 12
90 x 12
115 x 10
125 x 10

little tired from last night leg session

Bench
bar x wu
bar x wu
135 x wu
135 x wu
225 x 10
245 x 6
255 x 6
225 x 10

Incline Db
70 x 8
75 x 5
75 x 5

hammer strenght
180 x 2
180 x 2
140 x 8
140 x 8
140 x 8

push downs
x 4 sets