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Day 201 and Baybee Got Back..

Wasn’t sure I’d get my workout in, but got er’ done. Spent 4 hours at gymnastics scoring for the girls elite qualifiers. Picked up this weeks CSA and some other errands. Finally home, got the workout done and will now cook some dinner! The little one should be getting home from gym shortly with the Mister. What’s on the menu you ask? Why, chicken thighs (skin removed), with lemon, Greek olives and some other key ingredients over orzo. Yum!

One more day of my deload and I’m o. To the next 4 week cycle. Love this!

Main lift today is the bench press
Warm ups: 3×5@41 lbs

Actual: 5@41, 5@45 and 5@55

Assistives

Bp: 5×10@41
One arm DB row: 5×10@15
Incline DB curls:5×10@10

That’s it.. Short and sweet

I may get some pull ups in as well. 10 close grip maybe. 2×5?

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203- The Deload Week..

Main lift today is the press:

Warm up- 5×21/5×21/5×21
Actual-5×21/5×25/5×31

Keep in mind, you have to know where I was at last week, to understand the weights this week. Everyone benefits from the down week. Even if you feel the weight is so light, blah, blah, blah.. To continue to see your gains, you have to add in deloading weeks! Don’t worry, you won’t lose muscle! They will thank you for it!

Hammers-5×10@10 lbs
Preachers-5×10@15lbs
Presses-5×10@21lbs
Tricep dips- 5×15
Close grip pull ups- 5,4,3,3

Quick and effective.

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