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<blockquote data-quote="Mannahnin" data-source="post: 9850450" data-attributes="member: 7026594"><p>I went back in <strong>Thursday night</strong> (first back to back nights since December).</p><p></p><p>Lat pulldowns 120x15, 120x12 +105x4, 120x11 +105x4. Increased weight set 1 and dropped 3 reps, increased weight set 2 and dropped reps but added the drop set, kept total reps same on 3 but with higher weight.</p><p></p><p>Triceps press machine 110x25, 110x25, 110x25. Only my second time with this machine. Increased weight and reps significantly, but that's probably just getting comfortable with the movement.</p><p></p><p>Leg extensions 100x15, 100x15, 90x12. Increased weight by 20 and kept reps same on 1 and 2, increased weight by 10 but dropped 6 reps on set 3 compared to last time (Jan 18). My quads were screaming at me, so this felt like good productive work.</p><p></p><p><strong>Saturday late morning</strong> went it with a young lady I've been seeing, who's trying to make a regular habit of the gym but doesn't have a routine yet, so we tried several things, lower, upper and core.</p><p></p><p>A few minutes of stair climber for warm-up, which already had my quads complaining.</p><p></p><p>Machine biceps curls 50x10 +70x15, 70x15 (short breaks)</p><p></p><p>Dumbbell split squats 20s x5 +10s x5 on each side, 10s x 10 on each side</p><p></p><p>Machine abdominal crunch 100x10 +150x10, 150x15</p><p></p><p>Hip abduction machine 80x15 +110x15, adduction 80x1 +65x20, abduction again 110x20, adduction 65x15 +50x5. Got some nice soreness from this for a couple of days.</p><p></p><p>Smith inclined barbell bench 95x13, 100x9 +85x5</p></blockquote><p></p>
[QUOTE="Mannahnin, post: 9850450, member: 7026594"] I went back in [B]Thursday night[/B] (first back to back nights since December). Lat pulldowns 120x15, 120x12 +105x4, 120x11 +105x4. Increased weight set 1 and dropped 3 reps, increased weight set 2 and dropped reps but added the drop set, kept total reps same on 3 but with higher weight. Triceps press machine 110x25, 110x25, 110x25. Only my second time with this machine. Increased weight and reps significantly, but that's probably just getting comfortable with the movement. Leg extensions 100x15, 100x15, 90x12. Increased weight by 20 and kept reps same on 1 and 2, increased weight by 10 but dropped 6 reps on set 3 compared to last time (Jan 18). My quads were screaming at me, so this felt like good productive work. [B]Saturday late morning[/B] went it with a young lady I've been seeing, who's trying to make a regular habit of the gym but doesn't have a routine yet, so we tried several things, lower, upper and core. A few minutes of stair climber for warm-up, which already had my quads complaining. Machine biceps curls 50x10 +70x15, 70x15 (short breaks) Dumbbell split squats 20s x5 +10s x5 on each side, 10s x 10 on each side Machine abdominal crunch 100x10 +150x10, 150x15 Hip abduction machine 80x15 +110x15, adduction 80x1 +65x20, abduction again 110x20, adduction 65x15 +50x5. Got some nice soreness from this for a couple of days. Smith inclined barbell bench 95x13, 100x9 +85x5 [/QUOTE]
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