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good luck sir alcoholic missed ya.

Sept 6th - 5am -

Squat ( deep ) 5 x 370 , 395 , 420 ( warmup sets not listed )
Back Raises 2x15 ( bw only )
Lunges - missed
Abs - Side chops and crunches

Depent workout - Hamstrings felt way better than last time , I just didn't leave myself enough time to complete , missed the lunges.


Post workout meal / breakfast.

Chicken breast ( 5oz )
two scoops of whey
handful of cashews
1/2 cup blueberries
tsp of Natural P.B.

853 cals

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Sept 8th - 6am

Bench Day

Bench Press 5x 185,215,245 ( I forgot to go to fail on my last set , just ended with the 5 reps - could have gotten another 3-4 easily. )

Incline DB press - 45'sx 20 , 65's x 15 , 12

Chin ups - BW only 3x10

Tricep Pushdowns - 100 x 20 , 130 x 15,15

Great workout , left lots in the tank . Numbers will come up next week forsure.
Also went and played 18 holes and walked them , so that's my cardio.

what you shoot on the 18?

Horrible , man I think it was about 104.

Golfed another 18 today. Trying to get in as much cardio as I can the fun way.

Today was a touni so our team shot a 66 ( par 70 ).

sounds like you need to get out there more often team win anything?

I wish I could get out more. The only good thing I can offer is my drive . Hit one 325 today

I had to leave early , so I'm not sure if we won , but -4 isin't that great in a best ball tourni.

4 man best ball?

Yup.

Sept 10th

Deadlift 5x300 , 345 , 395

Leg Curls 20x 80lbs , 15 x 120 ,120

Hack Squats - 12 x 135

Abs ( crunches and leg raises )

Back on night shift so my workouts are back to afternoon hours - Not getting as much sleep as normal , but that's easy to deal with.

Diet : 3200 cals

Sept 11th
End of week 1

Standing Military Press :
5x130,145,155

Dips :
BW x 3x15

Bent-Over Rows :
3x15 @ 135

Tricep Extensions ( DB )

3x15 @ 30lbs

I tweaked my neck doing standing Military PResses . I'll be taking the foam roller tonight and doing a good roll on my neck , lower / upper back and hamstrings.