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Messages - LoopieMclooperson

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106
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: April 28, 2019, 12:21:38 am »
4/14/19 Sunday BW = 173.8
Military dumbbell 12x45, 12x45, 12x45, 12x12.
Dumbbell row 10x50, 12x45, 12x45, 12x45.
Leg raise paused(slow down) 10, 10, 10, 10.
Pull up 5, 5, 5

4/18/19 Thursday BW = 172.6
Bench 10x135, 8x185, 8x185, 8x185.
Cable fly  hi/mid/long w 17.5/17.5/15x 20
Pull up 6

4/19/19 Friday BW = 172.8
Front squat 3x6x135
Dumbbell Lunges 6x45, 6x45, 6x45.
Leg raise 20, 20, 20.

4/20/19 Saturday BW = 173.6
Stationary bike 45mins 6.89 miles

4/21/19 Sunday BW = 172.6
Bench 8x185, 8x185, 8x185.
Hanging row BW 10, 10, 10
Pull 6, 6, 6.

4/25/19 Thursday BW = 173.8
Dumbbell bench 12x60, 12x60, 12x65, 12x65.
Pull up 6, 6, 6.

4/26/19 Friday BW = 173.0
Deadlift 5x185, 5x235, 6x235, 1x305.
Leg raise 20, 20, 20.

4/27/19 Saturday BW = 172.4
Stationary bike 45 mins 8.84 miles

Been taking even easier then normal. Hamstring cramped up the other day whilst working under my car. Been foam rolling a little bit more, and stretching a little bit more. If I am not going to be strong or in shape, I might as well be flexible enough not to knot up while laying about.





107
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: April 14, 2019, 01:17:25 am »
Still noodling along. Not getting much done but feeling ok about it.

3/17/19 Sunday BW = 173.0
Seated dumbbell military 12x40, 12x40, 12x40, 12x40
Cable row 25x52, 25x52, 25x52,
Leg raise 25, 25, 25, 25.

3/20/19 Wednesday BW= ?
B-ball 1.0 hour

3/23/19 Saturday BW = 174.4
BSS 6x35, 6x35, 6x35, 6x35.
Squat 6x45, 6x135, 6x135, 6x135.

3/24/19 Sunday BW = 174.0
Bench 3x185, 5x205, 5x210, 2x225, 5x210, 5x205, 7x185.
Pull up 6,6

3/27/19 Wednesday BW = 174.0
B-ball 1.5 hours

3/30/19 Saturday BW =174.4
Pull up 12, 10, 8, 8, 8
Heavy bag kick 20, 20, 20, 20

3/31/19 Sunday BW = ?
Deadlift 5x185, 5x235, 5x255, 5x255, 5x255, 5x235.
Leg raise 25, 25, 25.

4/3/19 Wednesday BW = 174.4
B-ball 1.0 hour

4/4/19 Thursday BW=?
Bench 3x185, 5x205, 5x205, 5x205.
Pull up 7, 7, 7.
Leg raises 20, 25.

4/5/19 Friday BW = 174.0
Front squat 5x135, 5x135, 5x135, 5x135.
Deadlift 5x135, 5x235, 5x235, 5x235.

4/6/19 Saturday BW = 174.0
Stationary bike 45mins 8 miles

4/7/19 Sunday BW = 174.4
Military dumbbell 12x40, 10x45, 10x45, 10x45
Seated cable row 52x25, 52x25, 52x25, 52x25.
Leg raise 25, 25, 25, 25.

4/11/19 Thursday BW = 173.2
Pull 10, 8, 7
Bench 5x185, 5x205, 2x225, 3x215,
Leg raise 25, 25.

4/12/19 Friday BW = ?
Kettle bell swings 4x25x50
Foam roll calf
Leg raise 2x20

4/13/19 Saturday BW = 174.6
Stationary bike 45 min, 8.82 miles







108
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: March 17, 2019, 02:25:41 am »
2/21/18 Thursday BW = 174.0
Bench 5x185, 5x205, 5x205, 5x205, 5x205,
Cable row 3x20x50,

2/22/19 Friday BW = 175.0
Kettlebell swings 2x20x50
Deadlift 5x185, 6x235,  5x255, 5x265.

2/23/19 Saturday BW= 175.2
Rowing machine 30mins 6527 meters

2/24/19 Sunday BW = 174.6
dumbbell ohp 4x12x35
Pull up 4x5
Leg raise 4x 20

2/27/19 Wednesday BW =173.6
B-ball 1.0 hour

2/28/19 Thursday BW = 173.4
Bench 5x185, 5x205, 5x205, 5x205, 5x205.
Pull 10, 8,
Leg raise 20, 20.

3/1/19 Friday BW = 174.2
Barbell lunge 8x40, 8x40, 8x40.
Leg press 12x270, 12x270, 12x270.
Leg raise 20, 20, 20.

3/2/19 Saturday BW = 173.6
Rowing machine 30 mins 6080 meters

3/6/19 Wednesday BW = 175.4
B-ball 1.0 hour

3/7/19 Thursday BW= 174.2
Bench 5x185, 5x205, 5x210, 5x210, 5x210.
Pull up 6, 6.
Leg raise 20,

3/8/19 Friday BW= 174.0
Deadlift 6x205, 6x225, 5x245, 5x245, 5x245.
Box jump (12base) 5, 5, 5, 5.
Leg raise 20,

3/9/19 Saturday BW = 173.0
Recumbent stationery Bike 35min 6.41 miles
Leg raises 25, 25, 25.

3/10/19 Sunday BW = 172.8
Incline press 8x135, 10x135, 10x135, 10x135.
Leg raise 20, 20, 20, 20.
Cable row 25x52, 25x52, 25x52.

3/13/19 Wednesday BW = 173.8
B-ball 1.0

3/14/19 Thursday BW = 174.4
Bench 3x135, 1x225, 0x245, 2x225, 5x205, 5x205.
Pull 6, 6, 6.
Leg raise 20, 20, 20.

3/15/19 Friday BW = 174.4
Kettlebell swings 3x20x50
Deadlift 5x185, 5x235, 5x255, 5x255,
Leg raises 20, 25.

3/16/19 Saturday BW = 173.6
Bike 35 mins 6.61 miles

another month another post. not making a forward progress, but still moving. So many things I need to do different. I know better but.....





109
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: February 17, 2019, 02:27:54 am »
Wow long time no post. Seems as 2019 has me off my game. Still going "extra medium" as the kids like to say. Knee is feeling better every day. No complaints. Here has been the last bit....

12/30/18 Sunday BW = 171.6
Bench 5x185, 4x205, 5x205, 5x205, 5x205.
Pull 6, 6, 6
Leg raise 15, 15, 15

1/3/19 Thursday BW =
Bench 5x185, 5x205, 5x215, 3x220, 3x215, 5x205, 8x185.

1/4/19 Friday BW = 171.2
Box Squat 10x135, 10x185, 10x225, 10x245, 1x225.
Deadlift 10x185, 10x205, 10x205.

1/6/18 Sunday BW=
Bench 5x185, 5x205, 5x205, 5x205
Leg raise 3x12
Pull up 8, 8, 8

1/9/19 Wednesday BW= 171.4
B-ball 1.0 hour

1/10/19 Thursday BW = 171.4
Bench 5x185, 5x205, 5x215, 5x205, 10x185
Pull 10, 10, 10.
Leg raise 15, 15, 15.

1/11/19 Friday BW = 171.2
Kettlebell swings 20x20, 30x20, 40x20, 45x20
Leg raises 15, 15, 15.
Deadlift 5x225, 5x225, 5x225.

1/12/19 Saturday BW = 171.2
Rowing machine 30 mins 6198 meters

1/16/19 Wednesday BW =173.2
B-ball 1.0 hour

1/17/19 Thursday BW = 171.0
Bench 3x185, 5x205, 4x215, 3x215, 5x205, 10x185.
Dumbbell OHP 8x50, 8x50, 6x50
Leg raise 1x15

1/19/19 Sunday BW = 173.8
Kettlebell swing 3x20x50
Deadlift 5x185, 6x225, 6x225, 8x225.
Leg raise 15,

1/23/18 Wednesday BW=171.4
B-ball 1.0 hour

1/25/19 Friday BW= 173.2
Bench 5x135, 5x185, 6x205, 6x205, 6x205, 6x205, 6x205.
Leg raise 18, 18, 18.
Chin up 3, 3, 3.

1/26/19 Saturday BW = 173.2
Kettlebell swing 3x20x50
Deadlift 5x185, 6x225, 6x235, 6x245, 6x245.

1/27/19 Sunday BW = 173.2
Rowing machine 30min 5717 meters
Leg raise 3x18

1/30/19 Wednesday BW = 172.2
B-ball 1.0 hour

1/31/19 Thursday BW= 171.0
Bench 5x185, 5x205, 4x215, 5x215, 5x205, 10x185.

2/1/19 Friday BW=172.0
Kettlebell swing 3x20x50
Deadlift 5x135, 5x205, 5x255, 5x255
Leg raise 20,

2/2/18 Saturday BW = 171.6
Rowing machine 30min 6050 meters

2/3/19 Sunday BW = 171.8
Bench 5x185, 5x205, 5x205, 5x205, 5x205, 5x205.
Row 8x80, 8x80.

2/7/19 Thursday BW = 172.8
Bench 3x185, 1x225, 1x245, 0x250
Pull up 6,
Leg raise 20,

2/8/19 Friday BW = 172.6
Kettlebell swing 20x50, 20x50, 20x50.
Leg press 12x270, 12x270, 12x270.
Leg raise1x 20

2/14/19 Thursday BW = 172.6
Bench 5x185, 8x185, 8x185, 8x185.
Leg raise 25, 25, 25
Cable row 20x35, 20x35, 20x35.

2/15/19 Friday BW = 173.6
BSS 5x30, 6x30, 6x30, 6x30
Pull up 5, 5, 5, 5, 5.
Box Squat 3x3x225

2/16/19 Saturday = 173.4
Life cycle 35 mins 5 miles
Leg raise 25, 25, 25.

110
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 29, 2018, 01:31:28 am »
12/22/18 Saturday BW = 170.8
Rowing machine 30min 6300 meters

12/23/18 Sunday BW = 171.4
Bench 5x185, 5x205, 2x225, 5x205, 10x185.
Military Dumbell press 8x50, 6x50, 7x50
Seated shrug 15x45, 15x95, 15x95

12/27/18 Thursday BW = 171.6
Bench 5x185, 5x205, 4x215, 3x220, 3x215, 5x205, 8x185.
Pull up 6, 6, 6
Leg raise 15, 15, 15.

12/28/18 Friday BW = 172.2
Box Squat 10x135, 10x185, 10x205, 10x225.
Deadlift 10x135, 10x185, 10x185, 10x185.


Got another set of deadlifts and squats in. My wife got me a high roller last week and I have been working the hamstrings. Feels like progress!


111
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 22, 2018, 07:21:15 pm »
12/2/18 Sunday BW=169.8
Bench 3x185, 5x205, 5x205, 1x225, 4x205.
Pull up 5, 5, 5, 5
Ab roll out 5, 5,     
Leg raises 10, 10, 10.

12/6/18 Thursday BW =
Dumbbell bench 12x75, 9x75,
Fat grips bench close grip 10x135, 10x165, 10x165, 10x165.
Pull up 4x6

12/7/18 Friday BW= 170.6
Rowing machine 45mins 8700 meters

12/8/18 Saturday BW = ?
Rowing machine 45mins 9480 meters

12/9/18 Sunday BW =
Bench 3x185, 2x225, 1x235, 1x240, 1x245, 2x225, 4x205, 3x205.
Pull 6, 6
Leg raise 10, 12,

12/14/18 Friday BW=172.6
Bench 5x185, 5x205, 4x205, 5x205, 7x 195.
Pull 7, 7, 7
Leg raise 12, 12, 12.

12/15/18 Saturday BW =
Rowing machine 30 min 6324 meters

12/16/18 Sunday BW = 170.0
Bench (fat gripz) 8x185, 4x205, 8x185, 8x185.
Pull up 8, 8, 8
Leg raise 15, 15, 15

12/20/18 Thursday BW =169.8
Bench 5x185, 5x205, 5x215, 5x205, 2x205 (Paused) 5x205.
Ohp 3x8x95
Pull 3x5

12/21/18 Friday BW = 170.0
Squat 5x135, 10x135, 10x135, 10x135
Deadlift 10x135, 10x135, 10x135, 10x135
Leg raise 12, 12, 12, 12

Finally got in a leg workout after giving my knee a good long recovery period. Went nice and light but I can still feel it in my lags today. Should get back into playing basketball after the new year. With any luck I will be back to 100%.






112
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 01, 2018, 02:04:13 am »
11/9/18 Friday BW = 173.4
P90x abs

11/10/18 Saturday BW = 173.4
Rowing machine 30min 5800 m

11/15/18 Thursday BW =?
Bench 3x185, 5x205, 4x210, 4x210, 7x190.
Row 10x70, 10x70, 10x 70
Pull up 5. Push up 35

11/16/18 Friday BW = 174.0
rowing machine 30min 6500 meters

11/17/18 Saturday BW =?
Db bench 12x60, 12x60, 12x60.
Leg raises 20, 20, 20, 20.
Lat pull down 3x20x80

11/18/18 Sunday BW = 171.8
Row machine 30 min 6066 meters

11/22/18 Thursday BW = 172.0
Bench 3x185, 3x205, 7x195, 7x195, 6x195.
Pull up 5, 5, 5, 5, 5.

11/24/18 Saturday BW =?
Rowing machine 30 min 5950 meters

11/25/18  Sunday BW = 170.8
Bench 5x185, 5x205, 5x210, 3x210, 5x195.   
Pull up 7, 7, 7, 7
Leg raise 20, 20, 20, 20

11/29/18 Thursday BW= 169.8
Bench 3x185, 4x205, 5x205, 4x205, 4x205
Dumbbell bench 12x70, 6x70 fat gripz

11/30/18 Friday BW = 169.8
Rowing machine 45 min 8450 meters

Knee is healing up. Been taking it easy. It is good to notice that I have dropped some LB's in the last few weeks.
Camping out on the rowing machine a little more probably helped.

113
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: November 09, 2018, 06:44:38 pm »
^^^^ For sure.
 Rows need to come back. Been a little limited on time lately.

11/2/18 Friday BW = 173.2
Rowing machine 25 mins 4200 meter

11/3/18 Saturday BW = 172.2
Rowing machine 45mins 8500 meters

11/5/18 Monday BW = 171.8
B-ball 1.0

11/7/18 Wednesday BW = 172.4
B-ball 1.0 hour

11/8/18 Thursday BW = 173.2
Bench 3x185, 4x205,  5x195, 6x195, 6x195.
Pull up 9, 7,
Dip 20, 20,

My knee has been tender for the last few weeks on and off. Wednesday it got worse. My knees have been solid all along so this is new. Deadlifts and squats will be out of the rotation for a while. Probably a good opportunity to get more core work in.

114
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: November 02, 2018, 12:55:01 am »
10/19/18 Friday BW = 173.0
Bench 3x185, 1x225, 4x205, 4x205, 4x205, 4x205, 4x205.
Pull  12, 10.
Dip     21, 21.

10/20/18 Saturday BW = 172.6
Bike 30 mins 7.0 miles level 28

10/21/18 Sunday BW =?
Squat 3x185, 4x225, 7x215,
Leg raises 20, 20, 20

10/25/18 Thursday BW = 173.6
Bench 3x185, 1x225, 1x235, 0x240, 8x185, 6x185   
Pull 9,  8, 7
Dip 20, 20, 20

10/26/18 Friday BW = 173.6
Squat 3x185, 4x225, 7x210, 5x210.
Deadlift 5x185, 5x235, 5x235.

10/28/18 Sunday BW = 174.0
Bench 3x185, 5x205, 5x205, 5x205, 5x205, 5x205.
Pull up 9,9,9

10/31/18 Wednesday BW = 173.2
B-ball 1.0 hour

11/1/18 Thursday BW=172.8
bench 4x210, 7x185, 7x185
pull up 3x5


Body is feeling tight lately, it is time to do routine maintenance again. Funny how when you are feeling great its easy to put off.

115
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: October 19, 2018, 12:17:20 am »
10/3/18 Wednesday BW =?
B-ball 1.0 hour

10/5/18 Friday BW = 170.8
Deadlift 5x185, 6x235, 6x235, 6x235, 6x235.

10/6/18 Saturday BW = 171.8
Bike 1 hour 1 min 15.0 miles level 29

10/7/18 Sunday BW = 170.4
Bench 3x185, 5x205, 5x205, 5x205, 5x205, 5x205.
Pull 8, 8,  8
Dip 20, 20, 20

10/10/18 Thursday BW = 171.8       
Bench 3x185, 2x205, 2x225, 4x205, 3x205, 5x185, 5x185.
Pull up 8, 10,  8
Dip 20, 20,  20.

10/12/18 Friday BW = 171.4
Squat 5x135, 5x185, 5x205, 5x205, 5x205.

10/13/18 Saturday BW = 172.2     
Squat 3x185, 3x205, 3x225, 1x245, 2x225, 3x205.
Deadlift 5x185, 5x235, 5x235     
Decline abs +15. 25, 25

10/17/18 Wednesday BW=173.2
B-ball 1.0 hour

10/18/18 Thursday BW =?
Squat 3x185, 3x225, 3x225, 7x205, 7x205

squat and deadlift are starting to feel good again. That is some progress!

116
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: October 01, 2018, 02:08:39 am »
9/13/18 Thursday BW = 170.0
Bench 5x185, 4x205, 5x195, 4x195, 6x185.
Pull up 10, 8, 6
Fly 8x35,  8x35, 

9/14/18 Friday BW = 170.8     
Squat 3x185, 5x205, 4x205, 3x205.

9/15/15 Saturday BW=?
30 mins bike 6.16 miles

9/16/18 Sunday BW =?
Bench 3x185, 4x195, 5x195, 4x195, 2x185, 2x195.
Pull 4x 8,   
Dip 4x15

9/19/18 Wednesday BW=169.6
b-ball 1.0 hours

9/21/18 Thursday BW = 170.4
Squat 5x185, 5x185, 5x205, 5x205

9/21/18 Friday BW = 170.4
Bench 5x185, 5x205, 5x205, 4x205, 4x205, 4x205.   
Pull 9,  9,   8
Dip 20,   20,  15

9/22/18 Saturday BW = 170.6
Bike 30 mins 7.49 miles
Decline abs + 7. 3x25

9/26/18 Wednesday BW = 171.4
B-ball 1.0 hour

9/28/18 Friday BW = 170.8
B-ball 1.0 hour

9/30/18 Sunday BW = 170.3
Bench 5x185, 3x205, 5x195, 5x195, 5x195.
Pull. 10, 8, 7
Dip 20, 20, 20

still grinding along. Motivation is still on the lower side, but I have had a new training partner that has a consistent "go hard" mentality.

117
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: September 09, 2018, 02:00:47 am »
8/19/18 Sunday BW = 169.0
Incline press 8x135, 8x145, 7x145, 7x145.
Chin up 10, 8 , 8.
Dumbbell fly 3x12x25     
Barbell shrug 3x10x135.

8/24/18 Friday BW=169.6
Squat 3x185, 5x185, 5x205, 5x205, 7x205.

8/25/18 Saturday BW = 169.0
Bench 5x185, 4x205, 4x205, 4x205, 9x185
Pull up 8, 8, 8, 5.

8/26/18 Sunday BW = 169.4
Box squat 5x185, 6x225, 5x245, 5x245.
Ab workout p90x style

8/30/18 Thursday BW = 169.8   
Bench 5x185, 5x205, 5x205, 3x205, 5x185, 12x155.
Chin up. 8, 5, 7
Dumbell fly 12x30,  12x30, 12x30

8/31/18 Saturday BW = 170.8
Box squat 5x185, 5x225, 5x245, 4x275,
Deadlift 6x225,  6x245, 5x255, 3x255.

9/5/18 Wednesday BW=168.6
B-ball 1.0 hour

9/6/18 Thursday BW=169.4
Deadlift 6x225, 6x245, 6x255, 6x255, 5x255.   
Squat 2x185, 2x225, 2x225

9/7/18 Friday BW=170.4
Bench 5x185, 4x205, 3x205, 7x185,
Pull up. 10, 3, 5, 3
Dip. 20, 20.

9/8/18 Saturday BW=170.4
P90x abs
Bike 30 mins 5.05 miles

still working at it. deadlift has been feeling solid lately and the biking meant I wasn't completely out of gas for b-ball!

118
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: August 19, 2018, 07:53:54 pm »
7/27/18 Friday BW = 168.6
Bench 5x185, 5x185, 5x185, 5x185.
Chin up 6, 6, 6. 

7/29/18 Sunday BW=168.4
Squat 5x185, 2x225, 3x225, 3x225   
Lunge 6x60, 6x60, 6x60

8/2/18 Thursday BW = 168.9
Bench 3x185, 8x185, 10x185, 5x185.
Ohp 8x95, 8x95, 6x95.
Dumbbell flys 3x12x30

8/3/18 Friday BW =168.0
Deadlift 5x185, 6x235, 5x255, 5x235.
Front squat 5x135, 5x155,

8/4/18 Saturday BW=169.0
Treadmill 40 min 3.05 miles
Ab workout

8/5/18 Sunday BW = 168.0
Bench 5x185, 3x5x195.   
Chin up 8,6,5
Row 3x 6x70

8/9/18 Thursday BW =?
Squat 3x185, 2x225,
Front squat 6x155, 6x155, 6x155.
Deadlift 5x225, 5x245, 5x245, 5x245.

8/10/18 Friday BW =?
Bench 3x185, 3x205, 1x225, 4x205, 8x185, 5x185.   
Chin up 8, 6, 6.
Dumbbell Shrugs 2x10x40

8/12/18 Sunday BW=170.0
Squat 5x185, 5x205, 5x205,
Dumbbell lunge 6x50, 6x50

8/16/18 Thursday BW =?
Bench 5x185, 4x205, 4x205, 3x205, 5x185
Pull up 8, 6, 6
Dumbell Row  8x40, 10x40, 8x40

8/17/18 Friday BW = 169.8 
Squat 3x185, 5x205, 5x205, 5x205,
Deadlift 5x205, 4x255, 7x225, 6x225

8/18/18 Saturday BW=169.0     
Run 35mins 2.88 miles
Ab workout

I have been bad about logging it but me and my son have been biking 3 or 4 times a week in the 8 mile range. We are now powering up the hills lol.

119
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: July 27, 2018, 01:33:30 am »
7/15/18 Sunday BW =168.4
Front squat 5x135, 5x155,  5x165, 5x175, 5x165.
Ohp 7x95, 7x95, 7x95

7/19/18 Thursday BW = 168.8
Bench 5x185, 6x185, 6x185, 5x185, 17x135.
Dumbbell incline 6x55, 6x50, 8x50.
Shrugs 10x135, 10x135, 10x135.
Pull 5, 5,
Dip 15,

7/20/18 Friday BW=170.0
Deadlift 5x185, 6x235, 6x235, 6x235.
Squat 5x135, 5x185, 5x185, 5x185,

7/21/18 Saturday  BW=168.8
Bike 40 min  8.78  miles

7/22/18 Sunday BW=?
OHP 3x10x95
row 3x10x70
incline dumbbell 6x50, 8x50, 8x55
dumbbell fly 12x20, 12x25, 12x25

7/26/18 Thursday BW=168.0
Squat 5x185, 5x205, 5x205, 3x225, 1x245.
Deadlift 5x185, 6x235, 3x255, 3x255.

Somehow I seem to be losing muscle and gaining fat. Feeling skinny fat and feeling good!

120
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: July 15, 2018, 10:21:12 pm »
6/24/18 Sunday BW = 167.8
Run 30 min 3.44 miles

6/29/18 Friday BW=168.2
Front squat 5x135, 5x155, 5x155, 5x155, 5x155. 
Dumbbell lunge 6x55, 6x55, 6x55.

6/30/18 Saturday BW=166.2     
Bench 2x185, 1x205, 1x225, 0x235, 7x185
Pull up 5, 5, 5
Dip 20, 15, 15.

7/1/18 Sunday BW=168.2
Run 30 mins 3.21 miles

7/6/18 Friday BW=168.4
Deadlift 5x185, 5x235, 5x235, 5x235.
Front squat 4x155, 5x155, 5x155.

7/7/18 Saturday BW=169.2
Bench 5x185, 4x195, 5x185, 6x185,
Ohp 3x105, 5x95, 5x95.
Rows 8x70, 8x70, 8x70
Pull up 3, 3, 5

7/8/18 Sunday BW =168.8
Squat 3x185, 5x185, 5x185, 4x205,
Dumbbell lunge 12x55, 12x55.

7/12/18 Thursday BW=169.2
Squat 3x185, 5x205, 5x205, 2x225, 5x205.
Deadlift 5x185, 5x235, 5x235, 1x275, 5x235.

7/13/18 Friday BW = 168.2
Bench 5x185, 4x195, 4x195, 6x185, 5x185
Dumbbell row 12x35, 10x40, 10x40.
Pull 5, 5, 4.

Motivation is higher now to move forward. bringing more intensity to lower body workouts lol.

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