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[gil3286]

Bench

280x7/5



Kabuki bar seal row

250x6

200x 10



Hammer strength incline

4ppsx6

3pps and a 25x 7



Flex chest supported row

235x6

210x8



Lifefitness chest fly

250x8



Hammer strength high row

4ppsx6

3ppsx 8



35 min interval

Rower

 

[GHgut4life]

Bench

280x7/5



Kabuki bar seal row

250x6

200x 10



Hammer strength incline

4ppsx6

3pps and a 25x 7



Flex chest supported row

235x6

210x8



Lifefitness chest fly

250x8



Hammer strength high row

4ppsx6

3ppsx 8



35 min interval

Rower

Finally we see your updated picture brother and damn you JACKED to the bone hella big
how did you improve so much?

 

[SteveSmi]

Bench

280x7/5



Kabuki bar seal row

250x6

200x 10



Hammer strength incline

4ppsx6

3pps and a 25x 7



Flex chest supported row

235x6

210x8



Lifefitness chest fly

250x8



Hammer strength high row

4ppsx6

3ppsx 8



35 min interval

Rower

@gil3286 this is a good layout. pushing some good training. nice finish with the rower you like that

 

[gil3286]

Finally we see your updated picture brother and damn you JACKED to the bone hella big
how did you improve so much?

My gym is known for the lighting in its posing room lmao

 

[CEO]

Bench

280x7/5



Kabuki bar seal row

250x6

200x 10



Hammer strength incline

4ppsx6

3pps and a 25x 7



Flex chest supported row

235x6

210x8



Lifefitness chest fly

250x8



Hammer strength high row

4ppsx6

3ppsx 8



35 min interval

Rower

bros @gil3286 proud of you for real. you got some good training you doing. pushing things nicely

 

[GHgut4life]

My gym is known for the lighting in its posing room lmao

you look hella good brother love it

 

[Mobster]

No pic for me

 

[xyle9999]

Bench

280x7/5



Kabuki bar seal row

250x6

200x 10



Hammer strength incline

4ppsx6

3pps and a 25x 7



Flex chest supported row

235x6

210x8



Lifefitness chest fly

250x8



Hammer strength high row

4ppsx6

3ppsx 8



35 min interval

Rower

Nice wrokout and good shape bros

 

[Ulter]

Bench

280x7/5



Kabuki bar seal row

250x6

200x 10



Hammer strength incline

4ppsx6

3pps and a 25x 7



Flex chest supported row

235x6

210x8



Lifefitness chest fly

250x8



Hammer strength high row

4ppsx6

3ppsx 8



35 min interval

Rower

the training looks good man. i gotta give you a lot of love for this. @gil3286 keep up the good work

 

[BodyMonster34]

Bench

280x7/5



Kabuki bar seal row

250x6

200x 10



Hammer strength incline

4ppsx6

3pps and a 25x 7



Flex chest supported row

235x6

210x8



Lifefitness chest fly

250x8



Hammer strength high row

4ppsx6

3ppsx 8



35 min interval

Rower

@gil3286 bro this is a good one. the flex chest supported row. hammer strength high row

 

[2Thick]

Bench

280x7/5



Kabuki bar seal row

250x6

200x 10



Hammer strength incline

4ppsx6

3pps and a 25x 7



Flex chest supported row

235x6

210x8



Lifefitness chest fly

250x8



Hammer strength high row

4ppsx6

3ppsx 8



35 min interval

Rower

@gil3286 i give you mad love on this one. the flex chest supported row is on point. and i love the hammer strength too

 

[ROIDDERS]

Bench

280x7/5



Kabuki bar seal row

250x6

200x 10



Hammer strength incline

4ppsx6

3pps and a 25x 7



Flex chest supported row

235x6

210x8



Lifefitness chest fly

250x8



Hammer strength high row

4ppsx6

3ppsx 8



35 min interval

Rower

@gil3286 hammer strength incline is a good one. and i love the flex supported row. that builds some nice size to your back/chest

 

[gil3286]

Atlantis hack squat

7ppsx6/5



Good morning on leverage squat

6ppsx6

5ppsx8



Bodymasters seated leg press

4ppsx 8



Nautilus hip thrust

7ppsx12/9



Bodymasters leg ext

250x9/7



Flex hamtractor

285x8/7



45 min steady state rower

 

[going2cycle]

Atlantis hack squat

7ppsx6/5



Good morning on leverage squat

6ppsx6

5ppsx8



Bodymasters seated leg press

4ppsx 8



Nautilus hip thrust

7ppsx12/9



Bodymasters leg ext

250x9/7



Flex hamtractor

285x8/7



45 min steady state rower

@gil3286 i saw your pic in the other post you a monster now are you gonig to up the cals?

 

[RoySimpson]

Bench

280x7/5



Kabuki bar seal row

250x6

200x 10



Hammer strength incline

4ppsx6

3pps and a 25x 7



Flex chest supported row

235x6

210x8



Lifefitness chest fly

250x8



Hammer strength high row

4ppsx6

3ppsx 8



35 min interval

Rower

@gil3286 solid work looking great bro!

 

[gil3286]

Standing military press

195x 5

(Much better approach)



Rackable curl bar curls

85x10/8



Weighted ab crunch

45lbsx10/8



Bodymasters overhead press pronated grip

275x10



Cable bicep curls

160x8

140x10



Copenhagen planks

2x 25 sec holds



Atlantis lateral raise

145x7



Prime grip tricep pushdowns

130x12/9



Hanging leg raise x 13/11



Cross body tricep ext

12.5kgx6

10kgx8



Rear delt rows cross body row

15kgx6

12.5kgx8



45 min steady state rower

 

[ballin2504]

Bench

280x7/5



Kabuki bar seal row

250x6

200x 10



Hammer strength incline

4ppsx6

3pps and a 25x 7



Flex chest supported row

235x6

210x8



Lifefitness chest fly

250x8



Hammer strength high row

4ppsx6

3ppsx 8



35 min interval

Rower

@gil3286 looking absolutely killer man!!! Nice work big fella

 

[GHgut4life]

Standing military press

195x 5

(Much better approach)



Rackable curl bar curls

85x10/8



Weighted ab crunch

45lbsx10/8



Bodymasters overhead press pronated grip

275x10



Cable bicep curls

160x8

140x10



Copenhagen planks

2x 25 sec holds



Atlantis lateral raise

145x7



Prime grip tricep pushdowns

130x12/9



Hanging leg raise x 13/11



Cross body tricep ext

12.5kgx6

10kgx8



Rear delt rows cross body row

15kgx6

12.5kgx8



45 min steady state rower

standing military any shoulder pain after?

 

[gil3286]

standing military any shoulder pain after?

Zero, it’s by far my best lift. More history of achy shoulders with benching than military press.