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  • 12-26-2020
    BIKE-26 miles

    12-27-2020
    BIKE-25 miles

    12-28-2020
    BIKE-25 miles

    12-29-2020
    BIKE-25 miles

    12-30-2020
    ROGUE ECHO BIKE-30 mins Watts >150 `9.6 miles

    SHOULDERS-BACK-TRAPS
    TRI-SET
    Rev Hypers-new Christmas gift!

    90x15x6 sets
    WITH
    Seated Dumbbell Presses

    40'sx12x2 sets
    50'sx12x2 sets
    60'sx12x2 sets
    WITH
    Rev Mag Grip Pulldowns

    125x12x2 sets
    150x12x2 sets
    175x12
    185x12

    Superset
    Standing Push Presses

    95x10x2 sets
    115x10x2 sets
    135x8x2 sets
    WITH
    Mag grip Pulldowns

    185x10
    200x10
    210x8x2 sets
    200x8x2 sets

    Superset
    Side Dumbbell Raises

    30'sx12x6 sets
    WITH
    Bodymaster CSRows-prone Grip

    90x10
    140x10x2 sets
    160x8
    180x6x2 sets

    Superset
    Bodymaster CSROWs Para Grip

    140x8x3 sets
    90x8x3 sets
    WITH
    SM Snatch Grip Hi Pulls

    135x8
    ADDED DBLED MINI BANDS
    +135x5x5 sets

    If your not ripping a tendon your not working the muscle to its fullest capacity!

    I just kinda feel if the weight wasn't so heavy, I could lift it:
    :bb::dancingna:bb::dancingna:bb::dancingna
    Living for the INSULIN SPIKE!

    Comment


    • 12-31-2020
      BIKED LAST Ride of 2020-20.20 miles

      WORKout up in air at the moment
      Took off 6 days from weights last week, then last night working shoulders and back I fried my good elbow! Strained something right below the joint-killing me today.
      Didn't notice anything really abnormal until 20-30mins after last nights workout. Thinking doing a little legs and Deadlifts today, leave the elbow alone.
      See how motivated I get in next 2 hours......
      If your not ripping a tendon your not working the muscle to its fullest capacity!

      I just kinda feel if the weight wasn't so heavy, I could lift it:
      :bb::dancingna:bb::dancingna:bb::dancingna
      Living for the INSULIN SPIKE!

      Comment


      • 1-1-2021
        BIKED-26 miles

        Forearm feels lil better but i strained the F! out of the Pronator Teres-Flexor Carpi Radialis....It actually didnt hurt benching today, thought it would, dumbbell curl hurt like hell. Wore my Sling shot Arm Band. O worked some Leg sled hacks Squats tonight first time doing anything for legs in ~4 months other then the riding

        CHEST-ARMS-LEGS-REV Hypers...
        Superset
        Sm Incline Bench

        barxmany
        135x10x2 sets
        185x10x2 sets...no real pain in forearm!
        225x8x6 sets
        WITH
        PowerTec Leg Sled

        DBLED MED Bands
        Bandsx20x2 sets
        +90x10x5 sets
        +140x10x5 sets

        Superset
        Flat Bench Med Grip

        185x8
        225x8
        275x5x5 sets
        WITH
        Preacher Curls

        50x12ishx7 sets

        Close Grip Bench
        225x8x3 sets

        Superset
        Triceps Extensions

        75x15x3 sets
        85x12x3 sets
        WITH
        Rev Hypers

        90x12i-15ishx 6 sets


        If your not ripping a tendon your not working the muscle to its fullest capacity!

        I just kinda feel if the weight wasn't so heavy, I could lift it:
        :bb::dancingna:bb::dancingna:bb::dancingna
        Living for the INSULIN SPIKE!

        Comment


        • 1-2-2021
          BIKED-20 miles

          1-3-2021
          BIKED-21 miles

          BACK-SHOULDERS
          Superset
          Rev Grip Mag Pulldowns

          125x12x2 sets
          150x12x2 sets
          175x12x2 sets
          185x10x2 sets.....feel arm injury a lil here
          WITH
          Seated Dumbbell Presses

          40'sx12x2 sets
          50'sx12x2 sets
          60'sx12x2 sets
          50'sx10x2 sets


          Superset
          Wide Grip Pulldowns

          175x10x5 sets
          WITH
          Seated Dumbbell Press

          40'sx10x5 sets....deep stretch at bottom!

          Superset
          Bodymaster CSRows Para Grip

          90x10x2 sets
          140x10x2 sets
          140x8x2 sets
          WITH
          Standing Sm Shoulder Press

          95x10x6 sets

          Arm faired well, not too bad, better then Thursday!

          If your not ripping a tendon your not working the muscle to its fullest capacity!

          I just kinda feel if the weight wasn't so heavy, I could lift it:
          :bb::dancingna:bb::dancingna:bb::dancingna
          Living for the INSULIN SPIKE!

          Comment


          • 1-5-2020
            CHEST-ARMS

            Elbow injury better but curling hurts!

            Superset
            Flat Bench Med Grip

            barxmany
            135x10x2 sets
            185x8x2 sets
            225x8
            275x8x3 sets
            275x6
            225x8
            WITH
            Alt dumbbell Curls

            40'sx8x8 sets...stopped

            Close Grip Bench
            225x8x3 sets
            185x10x2 sets

            Superset
            Sm Incline Presses

            185x10x4 sets
            WITH
            Preacher Curls

            60x10ishx4 sets

            Superset
            Triceps Extensions

            85x15x6 sets
            WITH
            Rev Hypers

            90x15x6 sets

            If your not ripping a tendon your not working the muscle to its fullest capacity!

            I just kinda feel if the weight wasn't so heavy, I could lift it:
            :bb::dancingna:bb::dancingna:bb::dancingna
            Living for the INSULIN SPIKE!

            Comment


            • 1-6-2021

              BACK-SHOULDERS
              Superset
              Mag Grip Pulldowns

              125x12x2 sets
              150x12
              175x12
              200x8x4 sets
              WITH
              Seated Dumbbell Presses

              40'sx12x2 sets
              50'sx12x2 sets
              60'sx12x2 sets

              Superset
              Bodymaster CSRows-Para Grip

              90x12
              140x10
              160x10x2 sets
              180x8x2 sets
              WITH
              Side Dumbbell Raises

              30'sx12x3 sets
              30'sx10x3 sets....these starting hurting my elbow

              had to cut it short.......today

              1-7-2021
              SHOULDERS-BACK-DEADLIFTS
              lil back shoulders again
              Superset
              Standing Shoulder Press

              barxmany
              95x10x2 sets
              115x8x2 sets
              135x8
              115x8x2 sets
              WITH
              Chest Supported Dumbbell Rows

              70'sx12x7 sets

              Superset
              Sumo Deadlifts

              135x10
              185x8
              225x5x5 sets
              WITH
              Bodymaster CSRows-prone grip

              90x12x6 sets

              Superset
              Rev Hypers

              90x12x4 sets
              WITH
              Hypers

              12x4 sets

              If your not ripping a tendon your not working the muscle to its fullest capacity!

              I just kinda feel if the weight wasn't so heavy, I could lift it:
              :bb::dancingna:bb::dancingna:bb::dancingna
              Living for the INSULIN SPIKE!

              Comment


              • 1-10-2021
                5 days NO BIKING!!!!!
                BIKED-17 miles in freezing ass cold!

                CHEST_ARMS
                Superset
                Sm Incline Press

                barxmuch
                135x10x2 sets
                185x10
                225x8x6 sets
                WITH
                Hammer Curls

                40'sx10x2 sets..crack the elows Elbow still hurts with curls
                50'sx8x6 sets

                Superset
                Flat Bench Med Grip

                185x8
                225x8
                275x8! good for me!
                315x5x2 sets
                315x4
                275x5x2 sets
                WITH
                Alt Dumbell Curls

                50'sx6x8 sets

                Tri-set
                Close Grip Bench

                225x10x3 sets
                WITH
                Triceps Extensions

                85x15x3 sets
                WITH
                Alt Dumbbell Curls

                40'sx8x3 sets

                Rev Hypers
                90x15-20x3 sets

                If your not ripping a tendon your not working the muscle to its fullest capacity!

                I just kinda feel if the weight wasn't so heavy, I could lift it:
                :bb::dancingna:bb::dancingna:bb::dancingna
                Living for the INSULIN SPIKE!

                Comment


                • 1-11-2021
                  BIKED-21 miles

                  BACK-SHOULDERS
                  Superset
                  CS Dumbbell rows

                  70'sx12x6 sets
                  WITH
                  Standing Rack Shoulder presses

                  95x10x2 sets
                  115x8x2 sets
                  135x8x2 sets

                  Superset
                  Bodymaster CSRows Para Grip

                  140x12
                  160x8ishx5 sets
                  WITH
                  Seated Dumbbell Presses

                  40'sx12
                  50'sx12
                  60'sx12
                  70'sx10
                  60'sx12
                  50'sx12

                  Superset
                  Snatch Grip Hi Pulls

                  135x8x2 sets
                  185x5x5 sets
                  WITH
                  Dumbbell Side Raises

                  30'sx12x6 sets

                  1-12-2021
                  BIKED-20 miles

                  Bow Flex Max Trainer-30 mins



                  If your not ripping a tendon your not working the muscle to its fullest capacity!

                  I just kinda feel if the weight wasn't so heavy, I could lift it:
                  :bb::dancingna:bb::dancingna:bb::dancingna
                  Living for the INSULIN SPIKE!

                  Comment


                  • 1-13-2021
                    Rogue ECHO BIKE
                    45 mins 17 miles

                    1-14-2021
                    CHEST-ARMS

                    Superset
                    Flat Bench Med Grip

                    barxmany
                    135x10x2 sets
                    185x8
                    225x8x6 sets
                    WITH
                    Alt Dumbbell Curls

                    40'sx8x9 sets

                    Superset
                    Rev Grip Bench

                    225x8x6 sets
                    WITH
                    Alt Dumbbell Curls

                    50'sx5x5 sets

                    Superset
                    Close Grip Bench

                    25x6x4 sets
                    WITH
                    EZ Bar Curls

                    75x8x4 sets

                    If your not ripping a tendon your not working the muscle to its fullest capacity!

                    I just kinda feel if the weight wasn't so heavy, I could lift it:
                    :bb::dancingna:bb::dancingna:bb::dancingna
                    Living for the INSULIN SPIKE!

                    Comment


                    • 1-14-2021
                      BIKE-25 miles

                      SHOULDERS-BACK
                      Superset
                      Seated Dumbbell Presses

                      40'sx12x2 sets
                      50'sx12x2 sets
                      60'sx12x2 sets
                      WITH
                      Rev Mag Grip Pulldowns

                      125x12x2 sets
                      150x12X2sets
                      175x10x2 sets

                      Superset
                      Sm Standing Shoulder Press

                      95x12x2 sets
                      115x12x2 sets
                      135x8x2 sets
                      WITH
                      Chest Supported Dumbbell Rows

                      70'sx12x6 sets

                      Superset
                      Side Dumbbell Raises

                      30'sx12x2 sets
                      40'sx8...hurst forearm injury!
                      30'sx12x2 sets
                      WITH
                      Mag Grip Pulldowns

                      150x12
                      175x12
                      185x12
                      200x10x2 sets

                      Superset
                      Sm Shrugs

                      225x12
                      315x12x3 sets
                      WITH
                      Rev Hypers

                      90x15x4 sets

                      1-15-2021
                      BIKED-25 miles

                      1-16-2021
                      BIKED-20 miles
                      If your not ripping a tendon your not working the muscle to its fullest capacity!

                      I just kinda feel if the weight wasn't so heavy, I could lift it:
                      :bb::dancingna:bb::dancingna:bb::dancingna
                      Living for the INSULIN SPIKE!

                      Comment


                      • 1-17-2021...nothing!

                        1-18-2021
                        BIKE-26 miles

                        CHEST-ARMS
                        Forearm-elbow still bothering me! Curls hurt

                        Superset
                        Flat Dumbbell Bench

                        40'sx12x2 sets
                        50'sx12
                        60'sx12
                        80'sx12
                        WITH
                        Triceps Pushdowns

                        80x12x5 sets

                        Superset
                        Sm Incline Press

                        135x10x2 sets
                        185x10
                        225x8x6 sets
                        WITH
                        Hammer Curls

                        40'sx8x4 sets

                        50'sx5x4 sets

                        Superset
                        Flat Bench Med Grip

                        185x8
                        225x8
                        275x8x3 sets
                        275x5
                        WITH
                        Alt Dumbbell Curls

                        40''sx8x6 sets

                        Superset
                        Close Grip Bench

                        225x8x3 sets
                        WITH
                        Triceps Extensions

                        85x15x3 sets

                        If your not ripping a tendon your not working the muscle to its fullest capacity!

                        I just kinda feel if the weight wasn't so heavy, I could lift it:
                        :bb::dancingna:bb::dancingna:bb::dancingna
                        Living for the INSULIN SPIKE!

                        Comment


                        • 1-19-2021
                          NO biking today

                          Headache all day!

                          BACK-SHOULDERS...limited head started pounding!

                          Superset
                          Seated Dumbbell Presses

                          40'sx12x2 sets
                          50'sx12x2 sets
                          60'sx12x2 sets
                          70'sx10
                          80'sx8
                          WITH
                          Bodymaster CSRows-para grip

                          90x12
                          90x10
                          140x10
                          160x8
                          180x8x2 sets
                          180x6
                          140x8

                          Superset
                          Standing Shoulder Press

                          95x10x2 sets
                          115x10
                          115x8x3 sets
                          WITH
                          Bodymaster CSRows-prone grip

                          160x8x6 sets

                          DONE HEADS KILLING MEE!
                          If your not ripping a tendon your not working the muscle to its fullest capacity!

                          I just kinda feel if the weight wasn't so heavy, I could lift it:
                          :bb::dancingna:bb::dancingna:bb::dancingna
                          Living for the INSULIN SPIKE!

                          Comment


                          • 1-20-2021
                            BIKED-25 miles

                            1-22-2021
                            NO BIKE!

                            LEGS-BACK
                            Superset
                            PowerTec Leg Sled

                            DOUBLED BANDS
                            bandsx20
                            +90x12x2 sets
                            +180x10x8 sets
                            WITH
                            Sumo Deadlifts

                            135x10x2 sets
                            185x8
                            225x6x10 sets

                            "Pretty done after this!"

                            Superset
                            PowerTec Leg sled-CLOSE STANCE

                            DOUBLED BANDS
                            +90x15x6 sets
                            WITH
                            Bodymaster CSRows-para grip

                            90x10
                            140x10
                            160x8
                            180x8
                            205x6
                            160x10...ish!

                            Superset
                            Rev Mag Grip Pulldowns

                            150x12
                            175x12
                            200x10x2 sets
                            175x10
                            WITH
                            SM Bent Rows

                            185x8
                            225x8x4 sets
                            185x8

                            Rev Hypers
                            90x15ish x4 sets

                            1-23-2021
                            BIKED-21 miles


                            If your not ripping a tendon your not working the muscle to its fullest capacity!

                            I just kinda feel if the weight wasn't so heavy, I could lift it:
                            :bb::dancingna:bb::dancingna:bb::dancingna
                            Living for the INSULIN SPIKE!

                            Comment


                            • 1-24-2021
                              BIKED-21 miles

                              1-25-2021
                              BIKED-21 miles

                              CHEST-ARMS
                              Superset
                              Sm Incline Press

                              barxbunch
                              135x10x2 sets
                              185x10
                              225x8x6 sets
                              WITH
                              Alt Dumbbell Curls

                              40'sx8x4 sets
                              50'sx5x5 sets

                              Superset
                              Flat Bench-Med Grip

                              135x10
                              185x8
                              225x8
                              275x8x3 sets
                              275x5
                              225x8
                              WITH
                              EZ Curls

                              75x8x6 sets

                              Superset
                              Close Grip Bench

                              225x8x3 sets
                              WITH
                              Triceps Extensions

                              85x15x3 sets

                              Rev Hypers
                              90x15x4 sets



                              If your not ripping a tendon your not working the muscle to its fullest capacity!

                              I just kinda feel if the weight wasn't so heavy, I could lift it:
                              :bb::dancingna:bb::dancingna:bb::dancingna
                              Living for the INSULIN SPIKE!

                              Comment


                              • 1-26-2021
                                BIKED-20 miles

                                SHOULDERS-BACK
                                Superset
                                Seated Dumbbell Presses

                                40'sx12x2 sets
                                50'sx12x2 sets
                                60'sx12x2 sets
                                70'sx10
                                80'sx10
                                WITH
                                Sm Bent Rows

                                135x12x2 sets
                                185x10x2 sets
                                225x8x4 sets

                                Superset
                                Standing Shoulder Presses

                                95x10x2 sets
                                115x8x2 sets
                                135x8x2 sets
                                135x6
                                95x10
                                WITH
                                Bodymaster CSRows-Para Grip

                                90x10
                                140x10
                                160x8x2 sets
                                180x8
                                160x8
                                140x8x2 sets

                                Superset
                                Front Plate Raises

                                45x12x4 sets
                                WITH
                                CS Dumbbell Rows

                                70'sx12x4 sets

                                Superset
                                Side Dumbbell Raises

                                30'sx12x4 sets
                                WITH
                                Mag Grip Pulldowns

                                150x12
                                175x12
                                185x10
                                200x8

                                1-27-2021
                                BIKED-25 miles

                                1-28-2021
                                BIKED-16 miles


                                If your not ripping a tendon your not working the muscle to its fullest capacity!

                                I just kinda feel if the weight wasn't so heavy, I could lift it:
                                :bb::dancingna:bb::dancingna:bb::dancingna
                                Living for the INSULIN SPIKE!

                                Comment

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