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BB Reverse curls 65x12

BB curls 65x12, 85x5

BB reverse curls 45x12, 55x12

Strive incline bench chest press 145x10,8

Cyber Lat pull down wide overhand 10x10,8

Cable cross chest 1 foot forward 10x12 each side

DB concentration curls 30sx12x2

DB Arnold press 30sx12x2

Rowing 5 mins

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Skipped Sunday

Front squats 95x8,12

Icarian hack squats 90x12x2

Icarian leg press 180x11, 240x12

Strive incline bench chest press 150x10,9

Cybex lat pull down wide grip overhand 10x12,10

Reverse BB curls 55x12x2

BB curls 75x9,9

BB deadlifts 155x12x2

 

Down 4 pounds in 2 days using a food log, keeping calories under 2k, not gorging and bingeing at night. Drinking more water. 206 this morning.

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Skipped Thursday

Superset A

HS bicep preacher 55x12x3, DB preacher curl 25x12x3, Icarian tbar row 55x12x3

Super set B

DB incline bench press 35sx12x3, DB skull crushers 25sx12sx3, DB decline chest press 25sx12x3

Deadlifts 155x12x3

Incline ab row, decline extensions

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Reverse BB curls 55x12x2

BB curls 65x12x2

DB concentration curls, each side 30x9x2

Strive incline bench chest press 140x11x2

Cybex lat pull down 100x9, 8

Decline ab row, incline leg extensions

Free motion cable cross chest offset foot each side 10x12

Rowing 5 mins

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Skipped Friday, exhausting upper body workout on my vegetable truck Saturday

Front squats

12x0, 12x95x2

Calf raises

11x95, 115, 135

Icarian Leg press

180x12, 230

Icarian hack squats

110x8, 8, 12

Hoggan calf raises

110x12, 130x12, 150x12

Bike 5 mins

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Reverse BB curls

35x12, 45x12, 55x12

BB curls

55x12, 65x12, 75x12

Ab leg extensions and rowing

x2 amongst above

Thrive incline bench chest press

130x12, 135x12, 140x9

Cybex lat pull down wide overhand

9x12, 10x8,5

Free motion cable chest cross offset foot

10x12, 11x12x2

DB concentration curls each side

25x12x2, 10

 

18 gym workouts in October

Weight holding steady above 200 lbs. on +/-2k calories w/100+ gms protein

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Skipped Wednesday with work labor

Reverse curls

55x12, 65x12,8

BB curls

65x12, 75x8, 9

BB clean

85x12x3

Arnold DB press

25sx12x3

Free motion 2 hand double shuto offset foot

90x12x3

 

In 14 months I've added 3/4" to my biceps and 1" to my thighs. My waist is 1" bigger and I'm 20 lbs heavier. After losing 10 lbs in a week a few weeks ago my weight has stabilized maintaining strict portion control and macronutrient tracking. I try to stay around 2k calories and over 100 gms protein.

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Skipped Wednesday

Superset HS biceps preacher curl, DB preacher curls, Icarian tbar row

65x12, 25x9, 65x12

65x12, 25x7, 65x12

Superset DB incline bench press, decline DB skull crushers, decline chest press

40sx13, 25sx12, 25sx12

40sx13, 25sx12, 25sx12

Ab row, leg extensions

Deadlifts

165x12x2

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