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Afs leg press 6ppsx7 5pps and a 25x8 5ppsx10 Nautilus hip thrust 7ppsx10/9 Bodymasters leg ext 250x8/7/6 Flex hamtractor 285x7/6 Prone hamstring curls 120x6 100x8 45 min steady state rower

Bench 265x7/5 Kabuki bar seal row 245x6 225x8 205x9 Flex chest press 3pps and a 10x 8/6 Hammer strength high row 4ppsx4 3pps and a 25x6 3ppsx Weighted dips with 45lb plate X8 35 min interval cardio

Sat/sunday 1:20 Min rower

Hammer strength incline 3pps and a 25x7 3ppsx9 Prone hamstring curls 120x7 100x9 Rogers lat pulldown 2pps and a 25x7 2ppsx10 Bodyweight pullups x 10 Bodymasters leg ext 200x10/9 Bodymasters OHP neutral grip 275x9 Atlantis lateral raise 135x9 Hammer strength high row...

Thursday last week Lat pulldown 200x8/7 170x 9 Flex leg extension 255x8/6 Bodymasters ohp 275x9 Flex hamtractor 255x9/7 Seated lateral 160x8 Chest fly 220x9/7 Cable bicep curls 120x9/7 Bodymasters chest supported row 210x7 180x9 Banded Tricep Pushdown...

Standing military press 175x9/7 150x10 Rackable curl bar curls 85x8/7/6 Copenhagen plank 2x 25 sec holds per side Atlantis lateral raise 150x7/5 120x9 Weighted decline ab crunch 45x9 25x11 Banded Tricep Pushdown X14/12/10 Hanging leg raise 13/11 Cable bicep curls...

Nebula leg press 7ppsx7 6ppsx9 5ppsx11 Nautilus hip thrust 7pps x12/10 Bodymasters leg ext 250x7/6 210x8 Flex hamtractor 285x8/7 Prone hamstring curls 100x10/8 45 min steady state rower

One set of each yesterday. After shoveling all day I was wiped out.

Bench 255x9 Single arm DB row 140x4 120x8 Flex chest press 3pps and a 25x8 3pps x 11 Kabuki bar seal row 225x7 205x9 Hammer strength incline 4ppsx 4 3ppsx9 Hammer strength high row 3pps and a 25x7 3ppsx9 Bodyweight dips X 13 35 min interval rower

1:20 cardio Saturday and Sunday

Hammer strength incline 4ppsx6 3pps and a 25x7 Rogers lat pulldown 2pps and a 35x 6 2ppsx8 Bodymasters leg ext 190x12/11 Flex hamtractor 255x12/10 Bodymasters OHP pronated grip 275x9 Dumbbell hammer curl 35x9/8 Atlantis lateral raise 125x9 Hammer strength high row...

Lat pulldown 200x7 180x10 Bodyweight pull-ups x8 Flex leg extension 255x8 225x10 Bodymasters ohp neutral grip 275x12 Prone leg curls 130x7/6 Seated lateral raise 180x6 Life fitness chest fly 255x7 225x9 Bodymasters row 220x7 190x9 Rope Tricep Pushdowns 130x9/8...

Standing military press 195x 6 Rackable curl bar curls 95x8/7 75x11 Copenhagen plank 2x 25 sec holds Bodymasters OHP 275x8 250x9 Weighted decline sit-ups 25x11/9 Atlantis lateral raise 150x7 120x10 Prime Tricep pushdowns 150x9/8 120x10 Cable bicep curls 170x7...

Nebula leg press 7pps and a 25x7 AFS leg press 5ppsx8/7 Nautilus hip thrust 7ppsx12/10 Bodymasters Leg extension 250x9/8 220x10 Flex hamtractor 285x8/7 225x11 45 min steady state rower

Bench 260x9/8 Single arm DB row 130x6 110x8 Flex chest press 3pps and a 25x7 3ppsx 9 Kabuki bar seal row 195x 9/8 Hammer strength incline 3pps and a 25 x 7 Dips x 10 Hammer strength high row 3ppsx9/8 35 min interval rower

Hammer strength incline 3pps and a 25x 9 3ppsx10 Rogers lat pulldown 2pps and a 25x6/5 2pps x10 Bodymasters ohp 275x 8 Flex hamtractor 285x 8/7 Atlantis lateral raise 175x4 Hammer strength high row 3ppsx8/ Bodymasters leg ext 190x13/11 Fixed barbell curls 70x9/8...

Lat pulldown 210x7 190x9 170x10 Flex leg extension 240x9/8 Prone leg curl 120x8/7 Bodymasters ohp neutral grip 275x9 Seated lateral raise 160x8 Rope Tricep pushdowns 150x6 120x9 Body masters row 200x8/7 Chest fly 220x7/6 Cable bicep Curls 140x7 120x10...

Standing military press 190x7/5 Rackable curl bar curls 105x8/7 95x9 Copenhagen plank 2x20 holds Bodymasters ohp 275x8 Weighted decline sit-up 45x9 25x11 Prime Tricep Pushdown 150x9/8 130x10 Cable bicep Curls 150x9/8 Atlantis lateral Raises 135x7/6 Hanging leg...

Nebula leg press 7ppsx10 Afs leg press 6ppsx7 5ppsx9 Nautilus hip thrust 7ppsx10/8/8 Bodymasters leg ext 250x8/7 200x9 Flex hamtractor 285x7 255x9/8 45 min steady state rower