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Bench 265x8/5 (Used wrist wraps for first time, felt weird) Flex chest supported row 255x6 235x8 Incline hammer strength 4ppsx6 3ppsx12 Hammer strength high row 4ppsx6 3pps and a 25x8 Lifefitness chest fly 235x9 Kabuki bar seal row 3ppsx 9/7 35 min interval rower

1:20 rower to start Sunday am before work

1:20 min rower to start Saturday .

Flex leverage chest press 3pps and a 25 x7 3ppsx 10 Prone hamstring curls 120x8/7 Bodymasters leg extension 250x7/6 Flex chest supported row 225x8/7 Flex overhead press 205x7 Atlantis lateral raise 120x9 Lat pulldown 210x7 190x9 Straight bar tricep pushdown...

Weighted pull-ups 45lbsx7/6 Bodymasters OHP with gym pin 275x12 Lifefitness lateral raise 140x7/6 Flex single leg hamstring curl 70x7/6 Hammer strength high row 3ppsx 9/8 Lifefitness chest fly 260x7 230x9 V bar tricep Pushdowns 150x9/8 Cable bicep curls 170x6...

I can try, need to add the cals in first. Then I’ll be more open to adjustments once I’m back at baseline

post trip back to normal, but adding in calories back to maintenance slowly. Added 150 cal back in from deficit, don’t wanna overshoot it too quickly

Standing military press 175x9 Rackable curl bar curls 85x10/8 Life fitness seated overhead press pronated grip 250x 8/7 Cable bicep curls 150x7 130x9 Weighted ab crunch 25lbsx12/8 Atlantis lateral Raise 130x8 Copenhagen plank 2x 20Sec holds per side Neutral grip Tricep...

Yeah flew back in Sunday night, back to the grind yesterday.

Nebula leg press 6ppsx10/8 Pannata RDL 6ppsx8 5ppsx10 AFS wide stance leg press 5ppsx9/7 Nautilus hip thrust 7ppsx9/8 Bodymasters leg ext 220x11/9 Flex hamtractor 255x10/9 45 min steady state rower

Bench press 255x10/8 Kabuki bar chest supported row 245x6 195x9 Hammer strength incline press 4ppsx5 3ppsx 9 Flex chest supported row 225x8/6 Life fitness chest fly 200x7 Hammer strength high row 4ppsx7 3ppsx9 35 min interval rower

Flying out in 90 Min. Just finished 1:20 cardio pre flight

1:20 min rower. Last full Day here

Can’t, my ab pull is 100% healed.

Star trac plate loaded incline press 3ppsx 8/6 Chest supported Tbar 3plates and a 25x 7 3plates x 9 Prone hamstring curl 160x 7/6 Leg extension Full stack 215x8/7 Cybex pin loaded Ohp 150x9 Pin loaded standing lateral raise 45kgx8 Pull-ups max effort x 15 Tricep...

My wife has all the pics, I gotta have her send to me. I don’t use my phone much during the day

Star trac plate loaded lat pulldown 3ppsx 8/7 Leg extension Full stack 215x11/9 Prone hamstring curl 130x9/8 Star trac seated Ohp 3ppsx9/7 The humbler chest supported row 185x5 155x7 Pin loaded chest press Full stack 205x10/8 Fixed barbell curls 75x9/8 Cable...

It’s my favorite movement pattern, I try to use a pronated as main and neutral as secondary. Same idea as doing flat bench and incline press on the same day.

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