685 lines
11 KiB
Plaintext
685 lines
11 KiB
Plaintext
2025-05-09 workout
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dip 110 1x8 (AMRAP)
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8 max failed rep 9
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pushdown 65 2x12
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13-5 failed 6
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dip 70 3x8
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10 easy
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10 last rep a little hard at the top
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7 failed 8 trying to lock out each rep all the way
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chinup 75 1x5 or 6
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5 max failed rep 6 very close to the bar
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chinup 50 3x8
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8-7 failed rep 8 near the top
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6
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2025-05-07 workout
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hack squat 90 2x10 (ATG)
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70x3-70x3-70x3
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hamstring curl 80 2x12 (single leg)
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12 max
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9
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cable crunch 150 2x12
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20 not to failure
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20
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2025-05-05 workout (pull)
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rack pull 225 2x3
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3-3
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pullup 25 3x8
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8-8-8
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hack squat 90 2x10
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10-10
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cable crunch 150 2x10
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12-12
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hamstring curl 80 2x10 (single leg)
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12 max
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9
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2025-05-02 workout (dip-chin)
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dip 100 1x1 AMRAP
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10 max. Failed rep 11 close to lockout
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pushdown 65 2x12
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11 max
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7
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dip 70 2x10
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8-10
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chinup 65 1x1 AMRAP
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7 max
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chinup 45 3x8
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8-8-8
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chest-supported row 135 2x15
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15-12
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2025-04-30 workout (legs)
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hack squat 90 2x10 (ATG)
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10-10
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supine leg extension 55 2x15
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15-15
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cable crunch 140 2x15
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18-16
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hamstring curls 150 2x15
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18 max partial reps 19 and 20
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15 partial reps 16 and 17
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2025-04-28 workout (hinge)
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deadlift 275 1x3
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3
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pullup 25 3x8
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8 easy, good control and ROM
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8 easy again
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8 hard but got chin over the bar
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chest-supported row 115 2x15
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15-15
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hack squat 110 2x0
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10-10
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hamstring curls 150 2x15
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17 max partial 18
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19 max
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cable crunch 130 2x16
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20 max
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16 partial 17
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2025-04-25 workout (dip-chin)
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dip 90 1x1 AMRAP
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13 max
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chinup 70 1x5 AMRAP
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6 max
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chinup 45 3x8
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8-8-8
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pushdown 65 2x12
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10 max partial 11
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4 partial 5
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dip 45 1x10
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10 easy (after pushdowns)
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hack squat 110 2x10
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10-10
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supine leg extension 55 2x15
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12-15
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2025-04-23 workout (hinge)
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deadlift 315 2x1
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1 very hard but good form
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1 grind
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RDL 225 2x8
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8 hard but not to failure
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8 hard but ok, good ROM
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hack squat 70 3x5
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5-5-5
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cable crunch 130 2x15
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20 max
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15 partial 16
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2025-04-21 workout
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dip 150 1x1
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1 max
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dip 115 2x3
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3-3 max
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pullup 20 3x8
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8-8-8
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2025-04-16 workout (legs)
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hack squat 105 2x10
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10-10
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cable crunch 130 2x15
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15-15
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hamstring curl 150 2x15
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17 max
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12 partial reps 13 and 14
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calf raise 270 1x40
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40
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2025-04-14 workout (deload)
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pushdown 65 2x12
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11 max partial 12
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11 max partial 12
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cable crunch 120 2x20
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20-20
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supine leg extension 50 2x15
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20-20
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2025-04-11 workout (dip-chin)
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dip 50 3x5
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5-5-5
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chinup 110 1x1
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1 max
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chinup 90 2x3
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3 max
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hack squat 100 2x10
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10-10
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hamstring curl 150 1x15
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14 max partial 15
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supine leg extension 50 2x15
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15
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2025-04-09 workout (legs)
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seated leg extension 160 2x15
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20
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supine leg extension 50 1x15
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15
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reverse hyper 180 2x15
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15-15
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calf raise 270 3x30
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30-30-30
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2025-04-07 workout
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pullup 20 3x8
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8-8-8
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hack squat 100 2x10
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10-10
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hamstring curl 140 2x15
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19 max partial 20
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13 at failure
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2025-04-04 workout
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dip 140 1x1
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1 max
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dip 115 2x3
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3 max
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110x4 max
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chinup 105 1x1
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1 max
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chinup 90 2x3
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2 chin touched the bar but not over
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3 max
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chinup 50 3x8
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8-8 max
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6 partial 7
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hack squat 100 2x10
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10-10
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hamstring curl 140 2x15
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19 max partial 20
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16 failure partial reps 17, 18 and 19
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seated leg extension 150 2x20
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20-20
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2025-04-02 workout stairmaster warmup, 12 minutes at level 5
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seated leg extension 150 2x15
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20-20
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hamstring curl 130 2x15
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20 max partial 21
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19 failure partial 20
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cable crunch 120 2x16
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16-16
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prayer pulldown 70 2x12
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12-12
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2025-04-01 workout (pull)
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deadlift 275 2x1
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1 felt good but a little slow
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1 a little bit of a grind, back is ok but feels harder than it should
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RDL 225 1x5
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5
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RDL 135 1x10 (deficit)
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10
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pullup 20 2x8
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8 max
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7 failure partial 8
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hack squat 100 2x10
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10-10
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pushdown 65 2x12
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13 max partial 14
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10 at failure
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2025-03-27 workout
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dip 135 1x1
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1 max
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dip 115 2x3
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3-3 max
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chinup 115 1x1
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0
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chinup 90 2x3
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3-3 max
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chinup 45 3x8
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8-8-9 max
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hack squat 95 2x10
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10-10
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hamstring curl 130 2x15
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18
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12 partial reps 13 and 14
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seated leg extension 150 2x15
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15-15
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cable crunch 110 2x15
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15-15
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2025-03-26 workout
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jefferson curl 90 2x5 on blue plate
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5-5
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suitcase deadlift 90 1x5
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5
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barbell side bend 90 1x5
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5
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cable crunch 100 2x20
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15-20
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hack squat 90 2x10
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10-10
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hamstring curl 130 2x15
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20 max
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14 failure partial 15
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seated leg extension 140 2x20
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20-20
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2025-03-24 workout
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chinup 25 3x9
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10-10 max
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hack squat 85 2x10
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10-10
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dumbbell row 120 3x12
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12-12-12 max
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2025-03-21 workout
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dip 125 1x1
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1
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dip 45 2x10
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10-10
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jefferson curl 132 2x10
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10-10
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cable crunch 100 1x12
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12
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hack squat 80 2x10
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10-10
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hamstring curl 130 2x20
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20 max
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12 failure partial 13
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seated leg extension 140 2x15
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15-15
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2025-03-19 workout
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jefferson curl 130 2x10
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10-10
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hack squat 80 2x10
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10-10
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hamstring curl 130 2x18
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18 max
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14 failure partial 15
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cable crunch 80 3x10
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10-10-10
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seated leg extension 140 2x15
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15-15
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2025-03-17 workout
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jefferson curl 130 1x10
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10
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hack squat 70 2x10
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10-10
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dumbbell row 120 3x11
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11-11
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12 max partial rep 13 on right side, did 20 reps on left side
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2025-03-14 workout
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dip 45 3x10
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10-10-10
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chinup 115 1x1
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0 missed by barely an inch
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chinup 90 2x3
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2 max partial 3
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2 max partial 3
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chinup 45 3x8
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9-9 max
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7 did not attempt rep 8
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hack squat 70 1x10
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10
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jefferson curl 110 1x10
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10
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pushdown 60 2x15
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16 max
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5 failure partial 6
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prayer pulldown 70 1x10
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9 max partial 10
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2025-03-12 workout warmup stairmaster for 10 minutes at level 6
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hack squat 70 1x10
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10
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jefferson curl 130 1x10 (cable)
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10
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jefferson curl 95 1x5
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5
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hamstring curl 130 3x18
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18-18-10
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seated leg extension 130 3x15
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15-15-15
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wrist roller 15 2x1
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1-1
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2025-03-10 workout
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chinup 25 3x9
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10-10 max
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8 failure partial 9 half way up
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jefferson curl 120 1x10 (cable)
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10
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prayer pulldown 70 3x10
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10-10-10
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dumbbell row 120 3x11
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11-11-11
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2025-03-07 workout
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dip 45 3x10
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10-10-10
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chinup 110 1x1
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1 max
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chinup 90 2x2
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2 max
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2 close to a third rep
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chinup 45 3x8
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8-8-8 max
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jefferson curl 120 1x10 (cable)
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10
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hamstring curl 130 2x17
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19-17
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2025-03-05 workout warmup stairmaster 10 minutes at level 5
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decline situp 0 2x10
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10-7 does not feel good on my low back
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prayer puldown 70 3x10
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10-10-10
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jefferson curl 110 1x10 (cable)
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10
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hamstring curl 130 3x18
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18 max
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17
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10 failure partial 11
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wrist roller 15 2x1
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1-1
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2025-03-04 workout
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jefferson curl 70 1x5 (cable)
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5
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hack squat 70 1x10
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10 tibial tuberosity hurts
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prayer pulldown 60 1x15
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15
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2025-02-28 workout
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dip 45 3x10
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10-10-10
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chinup 100 1x1
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1 max
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chinup 90 2x2
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2 max
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2 failure partial 3
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chinup 45 3x8
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8-8 max
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6 failure partial 7 after resetting my grip
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jefferson curl 100 1x10 (cable)
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10
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hack squat 70 2x10
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10
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10 left tibial tuberosity hurts a lot
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pushdown 60 3x15
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17 max
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15 failure partial 16
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13 failure partial 14
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decline situp 10 2x10
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9 failure partial 10
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5 failure partial 6 and did the rest of the set at bodyweight
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2025-02-26 workout
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jefferson curl 90 1x10 (cable)
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10
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hack squat 50 3x10
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10-10-60x10
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reverse hyper 90 3x25
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25-25-25
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decline situp 0 3x15
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15
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15 not hard but feel my low back
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15 lots of low back pressure
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hamstring curl 130 3x17
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17-17
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15 partial reps 16 and 17
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2025-02-24 workout warmup stairmaster 5 minutes at level 6
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deadlift 275 3x1
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1-1-1
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chinup 25 3x9
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9-9-9 max
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hack squat 50 2x5
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5-5
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dumbbell row 120 3x10
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10-10-10 max 12 reps on the left side
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wrist roller 15 2x1
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1
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0 failed 3/4 of the way up and finished with 10 pounds
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jefferson curl 40 1x10 (cable)
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10
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2025-02-20 workout
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dip 100 1x3
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3 max
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dip 40 3x10
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10-10-10
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chinup 100 1x1
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0 failed almost all the way up
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chinup 90 2x2
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1 max failed partial second rep by 2 inches
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1 closer but not over the bar on second rep
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chinup 45 3x8
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8 max
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8-6
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seated leg extension 150 1x18
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18
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pushdown 60 3x15
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16 max
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14 failure partial 15
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6 failure partial 7
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2025-02-14 workout
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dip 40 3x10
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10-10-10
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chinup 100 1x1
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1 max barely over the bar after a grind
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chinup 90 2x2
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2 max
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1
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chinup 45 3x8
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7-7-7 max
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seated leg extension 150 3x18
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18-18-18
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pushdown 60 3x15
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15 max
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13 failure partial 14
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11
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landmine deadlift 115 5x1 (grip)
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1-1-1-1-1
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landmine deadlift 90 5x1 (grip)
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1-1-1-1-1
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2025-02-12 workout warmup stairmaster 10 minutes at level 5
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seated leg extension 150 3x15
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17-17-17
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hamstring curl 130 3x17
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17-17 max
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15 failure partial 16
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tibialis raise 100 3x20
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20-22-19
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2025-02-10 workout
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chinup 25 3x9
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9-9-9 max
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hamstring curl 130 3x15
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15-15-15
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dumbbell row 120 3x9
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9-9-12 max got 15 on the left side
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single leg RDL 60 2x5
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5-5
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wrist roller 12.5 2x1
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1-1
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2025-02-07 workout
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dip 40 3x10
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10-10-10
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chinup 90 3x1
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1-1-1 max
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chinup 45 3x8
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7 max
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7-6
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pinch grip 50 1x30 (seconds)
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30
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pushdown 55 1x19
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19 max partial rep 20
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60x9 partial rep 10
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5
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seated leg extension 150 3x15
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18 max
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18-15
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2025-02-05 workout warmup stairmaster 10 minutes at level 5
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hamstring curl 130 3x15
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15-15 max
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14 partial rep 15
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supine leg extension 70 2x10
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10-10
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seated leg extension 150 3x15
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15-15-15
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tibialis raise 100 5x20
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20-22-105x15-105x4-20
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2025-02-03 workout
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deadlift 225 3x1
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1-1-1
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chinup 25 3x10
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10 max
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9
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7 failure partial 8
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dumbbell row 120 3x8
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8-8-8
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hamstring curl 120 3x15
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15-15-15
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wrist roller 12.5 2x1
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1-1
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2025-01-31 workout
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dip 35 3x10
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10-10-10
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chinup 90 1x1
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1 max
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chinup 45 3x6
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6 max
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6-7
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seated leg extension 140 3x20
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20-20-20
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pushdown 50 3x15
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15 max
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55x11 failure partial 12
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55x12 max failure partial 13
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2025-01-29 workout
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RDL 225 3x10
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10-10-10
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barbell row 225 1x5
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5 partial reps, too heavy
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seated leg extension 140 3x20
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20-20-20
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pushdown 40 1x20
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20
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2025-01-27 workout warmup stairmaster 10 minutes at level 5
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deadlift 275 3x5
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5-5-5
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deadlift 235 8x4 (EMOM)
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4-4-4-4-4-4-4-4
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wrist roller 12.5 2x1
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1-1
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2025-01-24 workout
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seated leg extension 130 3x20
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20-20-140x20
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dip 30 3x10
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10-10-10
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chinup 30 3x8
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8-8-8 max
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pushdown 40 1x12
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12-17-45x12
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tibialis raise 95 4x20
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20-100x19-100x15-100x20
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2025-01-22 workout warmup stairmaster 1 minutes at level 5
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seated leg extension 130 2x20
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20-20
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barbell row 185 3x8
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8-8-8
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dumbbell row 120 4x8
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8-8-8-8
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2025-01-17 workout warmup stairmaster 10 miinutes at level 5
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seated leg extension 130 3x20
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20-20-20
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dip 30 3x10
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10-10-10
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chinup 30 3x8
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8-8-8
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2025-01-15 workout
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seated leg extension 130 3x20
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20-20-140x20
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barbell row 175 3x8
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10-9-8
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dumbbell row 120 3x10
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12-10-10
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2025-01-13 workout
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deadlift 275 3x4
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4-4-4
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deadlift 235 10x4 (EMOM)
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4-4-4-4-4-4-4-4-4-4
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RDL 225 3x8
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8-8-8
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triceps overhead 25 3x10
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10-10-10
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wrist roller 10 2x1
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1-12.5x1
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2025-01-10 workout warmup stairmaster 10 minutes at level 5
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seated leg extension 120 3x20
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20-20-25
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dip 30 3x10
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10-10-10
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chinup 30 3x8
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8-8-8 max
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pushdown 45 3x10
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10-10
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9 failure partial 10
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triceps overhead 35 3x10
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10-10-10
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2025-01-08 workout warmup stairmaster 10 minutes at level 5
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seated leg extension 120 3x20
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20-20-17
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barbell row 170 3x8
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8-8-8
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dumbbell row 105 4x12
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12-12-13-120x9
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2025-01-06 workout
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deadlift 275 3x3
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3-3-3
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deadlift 235 10x3 (EMOM) deficit
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3-3-3-3-3-3-3-3-3-3
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RDL 235 3x8
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8-8-8
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triceps overhead 30 3x10
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10-10-10
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2025-01-03 workout
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seated leg extension 110 3x20
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20-20-20
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dip 30 3x10
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10-10-10
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chinup 30 3x8
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8-8-8
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tibialis raise 100 4x20
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20-20-5-20
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pushdown 45 3x10
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10-10-10
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2025-01-01 workout warmup stairmaster 10 minutes at level 5
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supine leg extension 65 4x20 (bilateral)
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20-20-20-20
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barebll row 165 3x8
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8-8-175x8
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dumbbell row 100 3x12
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12-12-12
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tibialis raise 100 4x20
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20-19-20-16
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