Jake
@jak3
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Another day another workout. Today was push, added reps this week on almost everything which feels really good after a rough night of sleep.
- shoulder warmup (200 banded pull a-parts, 100 banded dislocations)
- wrist curls 50X14,14,14
- bench 175X13, 155X13,13,13
- pushups 20,20,20
- incline DB bench 40X20,20,20
- DB skull crushers 20X22,22,21
As always, slow eccentric, athletic but controlled concentric, milking that stretch position, even for the wrist curls 🙃 0 reply
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Another day of using farcaster as my workout journal. Today was pull.
- shoulder warm up
- pullups +15lbsX12,+5lbsX12,12,BWX12
- bar bell pullovers 70X13,13,13
- reverse grip bar bell rows 150X13,12,12
- seated incline hammer curls 40X11,11,10
As usual, show eccentric, athletic but controlled concentric, milking that stretch position. 1 reply
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Wednesday is legs and a bit of shoulders for me.
- shoulder warm up
- mobility drills
- 1 arm wrist curls 20X14,14,14
- high bar squats 200X10,10,10,10
- seated lat raise 20X13,13,13
- good mornings 135X 8,8,8
As usual, slow eccentric, athletic but controlled concentric, milking that stretched position. 0 reply
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Push day today, calories down a touch, and feeling the fatigue, dropped a couple reps on my final exercise.
- regular shoulder warm up
- single arm wrist curls 20X14,14,14
- pushups 20,20,20
- incline bench 155X11, 145X12,13,12
- db chest flys 30X16,16,16,16
- close grip bench 130X10,10,10
As always, slow eccentric, athletic but controlled concentric, milking the deep stretch position. 0 reply
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Forgot to post my Friday workout! It was just a little push day.
Back at it today with another back day.
- normal shoulder warm up
- wrist curls 50X13,13,13
- Bar Bell row 160X13, 150X13,13,13
- wide grip pullups 11,11,11,11
- seated incline db curls 30X15,15,15,15,15
- up right row 60X12,12,12
As always, slow eccentric, athletic but controlled concentric, and milk that stretched position. 1 reply
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Back with a pull day:
- normal shoulder warm up
- pullups +15lbX12, +5lbX12, +5lbX12, bwX12
- reverse grip BBR 150X12,12,12
- BB pullovers 70X12,12,12
- DB hammer curls 40X11,11,10
slow eccentric, athletic but controlled concentric, milking that stretch position. 0 reply
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Legs today.
- shoulder warm ups
- squats 200X9,9,9,9
- good mornings 130X12,12,12
- mobility drills and stretching
- seated lat raises, 20X12,12,12
As always, slow eccentric, athletic but controlled concentric, really milking that stretch position. 0 reply
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Yesterday was pull, today is push:
- 200 banded pull a-parts/100 banded dislocations
- inc bench 155X11, 145X12,12,12
- DB chest fly 30X16,16,16,16
- pushups 1 set of 50 (yikes)
- close grip bench 130X12,12,12
- 1 arm wrist curl 20X13,13,13
If you can't tell, I'm trying to grow my forearms. As always, slow eccentric, athletic but controlled concentric, and milking that deep stretch position. 0 reply
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Now that we can do long casts, I'll add my workout every day, here is yesterdays to get started:
- 200 banded pull a-parts/100 banded dislocations
- Strict bar bell rows 155X15, 145X15,15,15
- wide grip pull ups 4 sets of 11
- Seated DB curls 30X15,15,15,15,13
- up right rows 60X12,12,12
- wrist curls 50X12,12,12
Strict form on everything, slow eccentric, athletic but controlled concentric, milking the stretched position. 1 reply
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