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Handstand Push Up: BW 1x6

 

Body Weight Row: BW 1x10

 

Chin Ups: 1x8

 

Dips: 1x8

 

Twisting Bicep Curl: 25lbs 1x10 (Each Arm)

 

Pectoral Fly: 75lbs 1x12

 

Backward Pectoral Fly: 67.5lbs 1x12

 

Deadlift: 80lbs 1x10

 

Hung Gar Kicking Drill: BW 1x10

 

Hip Adduction: 110lbs 1x15

 

Hip Abduction: 110lbs 1x15

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Some Callestenics as a warm up then:

 

Twisting Bicep Dumbell Curl: 25lbs 1x8

 

Arnold Dumbell Raise: 25lbs 1x8

 

(Forget what it's called) Row: 70lbs 1x8

 

Dumbell Chest Press: 40lbs 1x8

 

Barbell Shrug Front/Back: 55lbs 1x12

 

Deadlift: 80lbs 1x8

 

Hip Abduction/Adduction: 110lbs 1x12

 

Hanging Leg Raise: 1x8

 

Woodchop: 1x15 (both sides)

 

Incline Crunch: 1x8

 

Tranverse Vaccum: 60seconds

 

Followed by stretching.

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Full Body Workout

 

Calisthenics as a warm up.

 

Deadlift: 80lbs 1x8 reps

 

Arnold Dumbell Press: 30lbs 1x6-8 reps

 

Dumbell Chest Press: 40lbs 1x8 reps

 

(Forget what kind) Row: 75lbs 1x8 reps

 

Barbell Shrug: 80lbs 1x8 reps

 

Hanging Leg Raise: BW 1x8 reps

 

Incline Crunch: BW 1x12 reps

 

Transverse Vaccum: 1x60 seconds

 

Woodchop: 40lbs 1x15 reps

 

Stretching as a cool down

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Some callestenics as a warm up then:

 

Arnold Dumbell Raise: 30lbs 1x4

 

One Handed Barbell Row: 77.5lbs 1x8 (each arm)

 

Bench Press: 105lbs 1x8

 

Barbell Shrug Front/Back: 55lbs 1x12

 

Deadlift: 80lbs 1x8

 

Stiff Legged Deadlift: 65lbs 1x12

 

Hip Abduction/Adduction: 110lbs 1x12 (each exercise)

 

Hanging Leg Raise: BW 1x8

 

Woodchop: 35lbs 1x15 (both sides)

 

Incline Crunch: BW 1x8

 

Tranverse Vaccum: 1x60seconds

 

Followed by stretching.

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  • 2 weeks later...
  • 2 weeks later...

Calesthenics as a warm up

 

Barbell Behind the Neck Press: 65lbs 1x8

 

Bench Press: 105lbs 1x8

 

Barbell Row: 72.5lbs 1x8

 

Barbell Deadlift: 85lbs 1x8

 

Stiff Legged Deadlift: 70lbs 1x8

 

Stretching cooldown

 

 

I still want to tweek my workout a bit. I'll do that next strength training day.

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  • 2 weeks later...

Arnold Dumbell Shoulder Press: 20lbs 1x12

 

Neck Extension: 5lb plate 1x12

 

Dumbell Row: 25lbs 1x8

 

Smith Bench Press: 105lbs 1x8

 

Smith Shrug: 55lbs 1x12

 

Squat: 155lbs 1x12

 

Calf Raise: 155lbs 1x12

 

Bicep Twisting Curl: 20lbs 1x12

 

Cable Crunch: 15lbs 1x12

 

Hip Abduction/Adduction: 7.5lbs 1x12

 

Cable Woodchop: 25 1x12

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