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  • ROB550
    replied
    2-10-2021 NOTHING AT ALL

    2-11-2021
    ROGUE ECHO BIKE-1 hr

    BACK-SHOULDERS
    Superset
    MAg Grip Pulldowns

    125x12x2 sets
    150x10x2 sets
    175x10x2 sets
    200x8x2 sets.....pulling in my biceps!
    175x8x2 sets
    WITH
    Bodymasters CSRows Para Grip

    90x10x2 sets
    140x8x2 sets
    160x8x2 sets....lil strain thing in biceps, backed off
    160x6x2 sets
    140x8

    Superset
    Seated Dumbbell Presses

    40'sx12x2 sets
    50'sx12x2 sets
    60'sx10x4 sets
    40'sx10x2 sets
    WITH
    Band Side raises
    10x10 sets

    Superset
    Rear Delt Dumbbell Laterals or hi rows on incline bench

    70'sx10x4 sets
    WITH
    Sm Shrugs

    225x15
    315x10x3 sets...didn't push biceps

    Leave a comment:


  • ROB550
    replied
    2-6-2021
    BIKED-25 miles

    2-7-2021
    BIKED-16 miles

    2-8-2021
    BIKED-25 miles

    CHEST-ARMS
    Superset
    Sm Incline Press

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

    40'sx8x8 sets

    Superset
    Flat Bench Med Grip

    185x8
    225x8
    275x8x2 sets
    275x6x2 sets
    225x8
    WITH
    Alt Dumbbell Curls

    60'sx5x6 sets

    Superset
    Close Grip bench

    225x6x4 sets
    WITH
    Triceps Extensions

    85x15x4 sets

    2-9-2021
    BIKED-20 miles

    Leave a comment:


  • ROB550
    replied
    2-3-2021
    BIKED 21 miles

    2-4-2021
    BIKED-20 miles

    2-5-2021

    BACK-SHOULDERS=TRAPS
    Superset
    Side Dumbbell Raises

    30'sx12x8 sets
    WITH
    Mag Grip Pulldowns

    125x12x2 sets
    150x12x2 sets
    175x10x2 sets
    200x8x2 sets

    Superset
    Standing Sm Shoulder Presses

    95x12x2 sets
    115x10x2 sets
    135x8x2 sets
    WITH
    CSDumbbell Rows

    70'sx12x6 sets

    Superset
    Seated Dumbbell Presees

    40'sx12
    50'sx12
    60'sx12
    70'sx10
    80'sx8
    60'sx10
    WITH
    Bodymaster CSRows Para Grip

    140x10x6 sets

    Superset
    Sm Shrugs

    225x15
    275x15
    315x12
    365xx12
    WITH
    Mag Rev Grip Pulldowns

    150x12x2 sets
    175x10x2 sets

    ROGUE ECHO BIKE
    35 mins 10 miles

    Leave a comment:


  • ROB550
    replied
    2-2-2021
    NO BIKE -HEADACHE not in the mood!

    CHEST-ARMS
    Superset
    Sm Incline Press

    barxmany
    135x12
    185x10
    225x8x6 sets
    WITH
    Alt Dumbbell Curls

    40'sx8x4 sets
    50'sx8x4 sets

    Superset
    Flat Bench Med Grip

    185x8
    225x8
    275x8
    315x6x2 sets
    315x4...Tri's died
    275x6
    WITH
    ALT Dumbbell Curls

    60'sx5x5 sets

    Superset
    Close Grip Bench

    225x8x3 sets
    WITH
    Triceps Extensions

    85x15x3 sets

    ROGUE ECHO BIKE
    15 miles 50 mins!

    Leave a comment:


  • ROB550
    replied
    1-27-2021
    BIKED-20 miles

    1-28-2021
    BIKED-16 miles

    2-1-2021
    BIKED-26 miles

    DEADLIFTS-LEGS-BACK-SHOULDERS
    Superset
    Sumo Deadlifts

    135x8x2 sets
    185x8
    225x8x8 sets...this got rough!
    WITH
    PowerTec Leg Sled

    DBLED BANDS
    Bandsx20
    +90x10
    +140x10
    +180x8x8 sets

    Superset
    Seated Dumbbell Shoulder Press

    40'sx12x2 sets
    50'sx12x2 sets
    60'sx12x2 sets
    80'sx10
    WITH
    Bodymaster Chest Supported Rows-Para Grip
    90x10
    140x10
    160x8
    180x8
    205x6
    140x8

    Superset
    CS Dumbbell Rows

    70'sx12x4 sets
    WITH
    SM Upright Rows

    135x10x4 sets

    Superset
    Mag Grip Pulldowns
    150x12
    175x12
    200x10
    210x10
    WITH
    Side Dumbbell Raises

    30'sx10x4 sets...still bother my elbow!

    Standing Calf Raises
    here n there for x15's

    Leave a comment:


  • ROB550
    replied
    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


    Leave a comment:


  • ROB550
    replied
    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



    Leave a comment:


  • ROB550
    replied
    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


    Leave a comment:


  • ROB550
    replied
    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!

    Leave a comment:


  • ROB550
    replied
    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

    Leave a comment:


  • ROB550
    replied
    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

    Leave a comment:


  • ROB550
    replied
    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

    Leave a comment:


  • ROB550
    replied
    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



    Leave a comment:


  • ROB550
    replied
    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

    Leave a comment:


  • ROB550
    replied
    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

    Leave a comment:

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