Medically Diagnosed with a Well Developed Appearance

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Allentown
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#3801

Post by Allentown » Fri Nov 25, 2022 5:04 am

Nov 25
Arms
BW 199.2
Dips
60x1
70x1x2
20x5x6

BB shrug
315x6x6
Incline treadmill
20x1:30x6

PU
25x6
Seated hammer curl
20x20

One leg calf raise
20x10
DB fly
10x10

No time
Decided instead of pushing lat and bicep work the day before doing lat and bicep work, I think doing something a little less for those muscles today might be good.

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#3802

Post by Allentown » Sat Nov 26, 2022 9:15 am

Nov 26
GPP
BW 200.2
Echo
20::60x6
1.23mi

Lat pull down
210x1
145x10x4
Leg raise
11x6

BFR overhead triceps press down
50x16,16,15,16
BFR bb curl
70x18x3, 20

Got <6hr of sleep broken up by 2 hours of TV and snuggles with the 2yo at 1AM. He slept well Thursday night, but last night was up most of the night.

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#3803

Post by Allentown » Mon Nov 28, 2022 3:59 am

Nov 28
Legs
BW 199.6
LBBS
315x1, 325x1, 315x1
261x6x4

Incline bench
185x1, 205x0f, 185x3
162x5x3
DB concentration curl
25x11,11,10x3

Deficit DL
405x2
330x6x3

Hack squat
80x20,20

90min

Time to swap out incline bench. Probably do CGBP. Wore belt too tight on the pulls, opened it up a hole (Pioneer cut hole) and the last two sets of volume were easier than the top and first set.
Also, warmed up to 275 with high bar on accident, had to pull all the weights to move the hooks and pins.

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#3804

Post by Allentown » Tue Nov 29, 2022 3:52 am

Nov 29
Arms
BW 199.0
Pause bench
205x1
161x5x6
140x14

AtG front squat + chains
140x5x3

EZ bar LTE
57x20,20,20,19

Pulley curl
55x12x4, 55x6

70min

Focuses on minimizing the hip action with the curls.

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#3805

Post by Allentown » Wed Nov 30, 2022 3:47 am

Nov 30
GPP
BW 199.6
Echo
10:00
3.61 mi

One arm lat pull down
55x10x5
55x9
Ab wheel
19x6

EZ preacher curl
45x12x4
Ring push up
11x3, 10

75min

Good. Some increases in reps or weight. Nice easy LISS.

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#3806

Post by Allentown » Thu Dec 01, 2022 3:34 am

Dec 1
Legs
BW
Sumo DL
425x2
345x5x6

OHP
135x1x2
106x6x3

GM
110x12x3

Squat jump
12x3

63min

Stupid cold weather. Not into it right now. Might do a short pivot to lower volume higher intensity to end out the year.

Lego club is finally over. The nightmare of mondays will be so much easier going forward! Wife leaving mid-week next week, going to Ohio for a conference on my birthday.

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#3807

Post by Allentown » Fri Dec 02, 2022 3:48 am

Dec 2
Arms
BW 200.4
Echo
3:00
1.17mi

Dips
60x1
75x0 (probably cheated)
22x5x5

Shrug
160x20x6
Incline treadmill
28x1:30x6

PU
25x5
Seated hammer curl
25x18

One leg calf raise
25x10
DB fly
10x11

75min

Dips not great.

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#3808

Post by Allentown » Sat Dec 03, 2022 5:10 am

Dec 3
GPP
BW 198.4
Treadmill run
1mi
7:51

Lat pull down
215x0,0
147x10x4
McGill crunch
20x5

OH triceps extension
50x20,20,20,18
BB curl
75x20,20,20,18

Seated box jump
34.5" x10x3

90min?
Couldn't close out the reps with 215. Was about 1" away from touching my chest.

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#3809

Post by Allentown » Mon Dec 05, 2022 3:57 am

Dec 5
Legs
BW 198.4
LBBS
315x1x5
245x8x3

CGBP
185x0
185x1
135x5x4
Concentration curl
25x11x3

3 count pause DL
365x1
315x3x3

Hack squat
90x10x4

80 min

Had about a 10min pause right before the hack squats because the 5yo came out to the garage panicked when he couldn't find our elf. Which we don't, and have never, had.
Also took longer to do the hack squats, wanted to try and figure out a better landmine replacement than just putting the pivot end on the ground, it was rubbing off some of the platform rubber, so I tried one of the Fat Grips that have been collecting dust for 5+ years. But I had to try to cut it open a little because the bar kept sliding out.

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broseph
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Re: Medically Diagnosed with a Well Developed Appearance

#3810

Post by broseph » Mon Dec 05, 2022 8:48 am

Hey it’s just me, the Amazon simp with the product pimp. Here’s what I use and have no complaints.

https://www.amazon.com/gp/aw/d/B082NWG2 ... asin_title

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Re: Medically Diagnosed with a Well Developed Appearance

#3811

Post by Allentown » Mon Dec 05, 2022 2:56 pm

broseph wrote: Mon Dec 05, 2022 8:48 am Hey it’s just me, the Amazon simp with the product pimp. Here’s what I use and have no complaints.

https://www.amazon.com/gp/aw/d/B082NWG2 ... asin_title
That price makes it really hard to be an ethical consumer of american made goods when the Rogue & EFS versions are $90+...

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Allentown
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#3812

Post by Allentown » Tue Dec 06, 2022 3:44 am

Dec 6
Arms
BW 199.6
Pause bench
205x1
185x1x5
155x8x4

AtG front squat + chains
145x5x3

Pulley triceps press down (grenades)
40x18x4

Low pulley curl
40x20x4

75min

Trying to stick to 2-count pauses and strict movement with the isolation stuff.
Naturally, kids are both getting sick. -edit- bunch of complaint about solo parenting -edit-

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#3813

Post by Allentown » Wed Dec 07, 2022 3:40 am

Dec 7
GPP
BW 198.8
Echo
10::20x8
.85mi

One arm lat pull down
55x10x6
Ab wheel
5x8
6x11

EZ preacher curl
47x12x4
Ring push up
8x6

61 min

Work "holiday" party this Friday scheduled 30min after my oldest's "holiday showcase" ends. Just got the location yesterday, it's over an hour and a half drive away. So I guess I will be about 2 hours late.

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#3814

Post by Allentown » Thu Dec 08, 2022 3:37 am

Dec 7
Legs
BW 198.4
Sumo DL
435x2
350x5x6

OHP
120x5
107x6x3

GM
115x12x3

Squat jump
13x3

60min

Good session. 435x2 was probably @10, but it might have been my feelings lying to me.

Little one has croup, IMO. He was up at least once last night coughing and crying, so home today from daycare, and his cough sounds exactly like the internet says croup sounds. Not sure if my wife is still thinking of going to ohio to visit a friend any more.

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Allentown
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#3815

Post by Allentown » Fri Dec 09, 2022 3:44 am

Dec 9
Arms
BW 199.4
Dips
60x2
25x5x5

BB "shrug"
315x7x6
Incline treadmill with chains
15% x1:30x6

PU
1,2,3,4,5,6,7
DB seated hammer curl
25x19

One leg db calf raise
25x12
DB fly
10x12

65min

Not bad. Good!
Last edited by Allentown on Sat Dec 10, 2022 4:10 am, edited 1 time in total.

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#3816

Post by Allentown » Sat Dec 10, 2022 4:10 am

Dec 10
GPP
BW 199.0
Treadmill run
1mi
7:30

Lat pull down
190x3
150x10x4
Leg raise
12x6

BFR overhead pulley triceps press
50x17,17,16,16
BFR BB curl
70x20x4

Seated box jump
35.5" x10x3

90min

Age PR.
Getting close to my lifetime mile PR too, I guess? Never really kept track because I never cared. Still, over 20 seconds off my recent best time. Some good improvements on volume too.

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#3817

Post by Allentown » Mon Dec 12, 2022 4:34 am

Dec 12
Legs
BW 199
LBBS
315x2x3
246x8x3

CGBP
155x3
136x5x4
Concentration curl
25x8x5

3 count pause DL
365x2
325x3x3

Hack squat
90x20, 20

75min

Good increases on weights and reps today.

Wife got home last night.

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#3818

Post by Allentown » Tue Dec 13, 2022 3:47 am

Dec 13
Arms
BW 199.6
Pause bench
185x2x4
156x8x3

AtG front squat + chains
150x5x3

Pulley triceps press down
40x19x4

Low pulley curl
42x20x4

75min

Good. Everything is good and great.

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#3819

Post by Allentown » Wed Dec 14, 2022 3:49 am

Dec 14
GPP
BW 199.8
Echo sprints
10::20x8
.9mi

One arm lat pull down
55x11x2, 10x4
Ab wheel
20x3, 10x6

DB preacher curl
20x10x4
Ring push up
9x2, 8x3

73min

Good session, with good increases. Going to rotate some lifts again, particularly assistance.
Time includes a few breaks to get our snowman "elf on the shelf" down from the fake ceiling beams in our living room, and to pour milk for cereal.

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#3820

Post by Allentown » Thu Dec 15, 2022 3:39 am

Dec 15
Legs
BW 200.2
Sumo DL
465x1
355x5x5

OHP
135x2
108x6x3

GM
120x12x3

Squat jump
15x

67min

465 was @10 for sure. Otherwise everything moved well, weights went up, came back down, etc.

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