Goals & Gains Devil's power/strength training log

1/28/22
bw:219-220lb

Bench:
135- 10 reps...TNG ....lightish
225- 10 reps....TNG.....
315-8+0 reps...bounced but felt heavy
275-16+0 reps....TNG....bounced like a mf...bit better than prior set...still heavy...

Standing Cable Tricep Pushdowns:
195(stack)-20+0 reps...barely got last rep...
--------------------------------
1/30/22
bw: 218lb

Sohp:
135-5 reps
185-5 reps
225-3+0 reps...lots of layback on 3rd...

Cable Close Neutral Grip Pulldowns(full extension to chest):
100-5 reps
205-5 reps
300(295 stack+5lb plate)-3+1 reps...just missed last inch on 4th rep to touch the chest...

Pull Ups using climbing shoulder width grips:
bw-11+1 reps...just about 12 reps...chin over the bar but didn't touch chest to bar....

Hoist Leg Press:
380(stack)-20 reps...did a few extra reps..
380(stack)-20 reps...did a few extra reps..
--changed it up today by sitting on the upper back portion of the seat which gave me a bit more ROM....felt good...

--------------

2/1/22
bw: 218-219lb

Upper 1/3-1/2 Close Grip Chin Ups:
bw-27+1 reps...almost had 28th...just missed touching chest to bar..
6 hours later
bw-32+0...used purple band(50-75lb?)...which didn't provide any help at the top but maybe gave a bit of momentum help...

---------------------------

2/4/22
bw:218-219lb

Bench:
135- 10 reps...TNG ....lightish
225- 10 reps....TNG.....
315-10+0 reps...bounced like mf....
-40 min rest
285-13+1 reps....TNG....bounced like a mf...lost it at the very top near uprights on the 14th rep...
--------------------------------
2/6/22
bw:218-220lb

Squats:
bw-5 reps
135-5 reps
225-5 reps
315-5+0 reps....felt decent but form was mediocre...didn't balance bar well..
335-5+0 reps..bar rolled up on my neck after 1st rep...had flexibility issues in the wrists and shoulders...

Hoist Leg Press:
380(stack)-25 reps
380(stack)-25 reps
380(stack)-25 reps
--sat higher up on the upper seat rest...

-------------------
2/7/22
bw: 216-217lb
Shoulder Width/Wide Pul Ups:
bw-12+1 reps...just shy of 13th..
-8 hours later
Close Grip Chin Ups:
bw-13+1 reps....just shy of 14th..chin over bar but couldn't touch chest to bar...
 
Last edited:
2/11/22
bw:219-220lb

Bench:
135- 10 reps...TNG ....lightish
225- 10 reps....TNG.....quite heavy
315-10+0 reps...bounced but felt heavy..maybe had 1 more but didn't risk it...
-30 min rest
275-15+0 reps....TNG....bounced like a mf...heavy....
-15 min rest
225-22+0 rest...TNG...bounced like I was trying to get a contract at the combine......maybe had a couple more...all time best with less momentum was 30 ...8-9 years ago...
---felt off today...sleep has been mediocre last three nights...
 
2/25/22
bw: ~220lb (old scale I always use) ---my other newer scale says 230 so not sure
90 min

Sohp:
135-5 reps
185-3 reps
235-2+0 reps...solid 2 reps..moderate layback

Cable Close Neutral Grip Pulldowns(full extension to chest):
100-5 reps
205-5 reps
300(295 stack+5lb plate)-4+1 reps...just missed last inch on 5th rep to touch the chest......still 1 rep improvement...felt much easier too...

Hoist Leg Press:
380(stack)-25 reps...
380(stack)-40+0 reps...
---been a bit under the weather last couple weeks....

3/4/22
bw:220lb

Bench:
135- 10 reps...TNG ...heavy today
225- 10 reps....TNG.....heavy
315-8+0 reps...bounced the f out of it
-30 min rest
275-14+0 reps....TNG....bounced like a mf...heavy....

Cable Close Neutral Grip Pulldowns(full extension to chest):
100-10 reps
205-5 reps
320(295 stack+25lb plate)-2+1 reps... missed on 3rd rep by an inch from touching chest
295-4+1 reps...got 5th rep about halfway
 
Last edited:
3/11/22
bw: 220lb

Sohp:
135-10 reps
185- 1 rep
240-1+1 reps...got 2nd rep a few inches off chest then nothing

Squats:
135-10 reps
225-10 reps
315-6+0 reps...maybe had a couple reps but bar wasn't tight on my back
365-2+0 reps...unracked bar slightly unevenly
---weight didn't feel overly heavy...thought I may have a couple more but then there was stress on a previous injury and I didn't want to risk it..

Shoulder Width Long Bar Pull Downs:
100-10 reps
250-7+0 reps..
---------
3/14/22
Hanging Leg Raises:
bw-20 reps
--8 hour break
bw-20 reps...
--horrible ab cramps....had to stand for 30 min....every time I'd sit down my abs would cramp super hard....

--------
3/18/22
bw: 219 lb

Bench:
135- 10 reps...TNG ...
225- 10 reps....TNG.....heavy
275-17+0 reps...bounced the f out of it...wider than normal grip

Cable Close Neutral Grip Pulldowns(full extension to chest):
100-10 reps
205-5 reps
295-5+1 reps...got 6th rep to chin....couldn't touch chest..

Hoist Leg Press:
380(stack)-30+0 reps...

Standing Cable Rope Crunches:
100-20+0 reps...had a few more...
-------------------------------------------------------------------------------------------
3/28/22
bw: 218 lb

Bench:
135- 10 reps...TNG ...
225- 10 reps....TNG.....heavy
275-14+0 reps...bounced ..wider than normal grip...

Sohp:
135-5 reps
185-5 reps
205-4+0 reps

One Arm Neutral Pull Downs:
115-5 reps....metal handle
145-2 reps...plastic handle...limited range...
160-3+0 reps...maybe had 1 more...especially with left....thicker metal handle--best one

---tweaked my left lat(maybe pinched nerve) on Thu sleeping and then while trying to foam roll and stretch it I ended up hurting my pecss.....I ended up taking BPC157 1mg plus CJC/IPA and GHK-CU and it did the trick in about 2 days....almost completely healed on Sunday...everything felt heavy today but decided to do something...

-------------
4/1/22
bw: 220lb

Squats:
135-10 reps...unracked unevenly
225-10 reps...great set...
315-8+0 reps...the weight didn't feel heavy but I unracked it unevenly...so it was a cluster....

Hoist Leg Press:
380(stack)-40+0 reps...probably had a few more...

-----------------------
4/6/22
bw:220lb
20-25 min

Sohp:
135- 5 reps
185-1 rep
235-0+1 reps...had nothing...got it a couple inches off the chest...felt like a ton


One Arm Neutral Pull Downs:
100-5 reps/arm
130-1 rep/arm
175-1+0 reps/arm
--short rest of couple minutes
175-1+0 reps/arm
 
Last edited:
4/8/22
bw:220lb

Bench:
135- 10 reps...TNG ...
225- 10 reps....TNG....not too bad
315-9+0 reps...TNG....bounced...

Cable Close Neutral Grip Pulldowns(full extension to chest):
160-5 reps
330(stack+35lb plate)-1+0 reps...had nothing on 2nd...
295-5+0 reps...had nothing on 6th...

--------------

4/13/22
bw: 220lb

Sohp:
135-5 reps
185-5 reps
235-2+0 reps....ton of layback....RPE of like 9-10
185-6+0 reps...unracked unevenly...
--closer grip by about an inch with each hand from last time

One Arm Neutral Pull Downs:
100-5 reps/arm
180(175+5lb plate)-1+1 reps/arm...got about halfway on 2nd
160-4+0 reps/arm

One Arm Tricep Extensions on Pull Down Station:
50-5 reps
70-5+0 reps...was challenging
-------

4/15/22
bw:220lb

Squats:
bw-10 reps
135-10 reps
225-10 reps...super stiff...and heavy
315-6+0 reps...great set up but had nothing...
---felt very stiff today and had no energy...feels like I've been fighting off a flu or something last couple days...
--back still felt sore...

Hoist Leg Press: (sitting up high on the back rest for maximum ROM)
380(stack)-50+0 reps...used rest/pause at full extension 20,10, 10, 10...anywhere from 3-5 sec to 10 sec...

--been taking oxytocin starting at 150mcg and bumped it to 175, 200, and 250mcg without any major sides....only sides of note are slight facial flush and slightly increased heart rate(no nootropic effects since it doesn't cross BBB and I don't feel like using it intranasally)....half life is very short of 1-5 minutes or so(will see if it helps heal any more long term injuries which other peptides have been unable to heal)...combined with my other peptides bpc, tb500, cjc1295, and ipa ...I actually managed to get very restful sleep. Increased bpc last night to 1mg from 500mcg due to arm soreness(like a mild tendinitis)....woke up feeling much better with the arm...
 
Last edited:
4/20/22
bw:219lb

Bench:
135- 10 reps...TNG ...
225- 10 reps....TNG....not too bad
315-9+0 reps...TNG....bounced.....left elbow a bit tweaked...

One Arm Neutral Pull Downs:
100-5 reps/arm
175-2+0 reps/arm
190-1 negative....two arm down -- fairly controlled up with one hand
205-1 negative....two arm down -- fairly controlled up with one hand

One Arm Tricep Extensions on Pull Down Station:
50-5 reps...felt light with right but left was tweaked at the tricep/elbow area...so called it quits...

Sit Ups with feet pinned under bench:
bw-30+0 reps
bw-30+0 reps...

--------------------------

4/27/22
bw: 218lb

After work

Deadlifts:
DOH
135-10 reps
225-5 reps
315-1 rep
Mixed grip:
405-1 rep...
+straps:
495-1 rep...felt light
---barefoot+open belt(can't close it due to fatness)+straps
605-2+0 reps...2nd rep was quite tough...+5 shrugs after 2nd rep..
 
Last edited:
5/6/22
bw:219lb

Bench:
135- 10 reps...TNG ...
225- 10 reps....TNG....not too bad
315-8+0 reps...TNG....bounced.....

One Arm Neutral Pull Downs:
100-5 reps/arm
145-1 reps/arm
190-1+0 reps/arm---touched chest with left...maybe 0.5-1 inch from touching chest with right
160-3+0 reps/arm...had nothing on 4th

Hoist Leg Press: (sitting up high on the back rest for maximum ROM)
380(stack)-20 reps
240-10 reps.../each leg separately...ROM was somewhat limited
300-10+0 reps.../each leg separately....ROM was somewhat limited

Sit Ups with feet pinned sitting on step up board:
bw-30+0 reps

Standing Rope Ab Crunches:
120-20+0 reps....quite challenging...

------------
5/13/22

Sohp:
135-5 reps
185-1 rep
225-1+0 reps..felt quite tough
235-0+1 reps..got it a couple of inches of the chest and then had nothing

One Arm Neutral Pull Downs:
100-5 reps/arm
145-1 reps/arm
195(190+5lb plate)-0+1 reps/arm---got right just above the chin and then helped with right and slow negative----got left just below the chin and then forced rep and slow negative...
235-two arms to chest then 1 negative each arm...was going for 220 but misloaded

Hoist Leg Press: (sitting up high on the back rest for maximum ROM)
380(stack)-10 reps
300-10 reps.../each leg separately...ROM was somewhat limited.....emphasis on quads
380(stack) 5+0 reps.../each leg separately....ROM was somewhat limited...emphasis on quads

Sit Ups with feet pinned sitting on step up board:
bw-40+0 reps
--------
5/15/22
bw-218-219

Upper 1/2 Chin Ups(parallel to chest to bar): bw-25+0 reps---left elbow is tweaked
-------------

5/18/22
bw:218lb

Bench:
135-10 reps..paused
225-25+0 reps...TnG
275-13+0 reps...TnG

One Arm Neutral Pull Downs:
100-5 reps/arm...using two hand CG /\ attachment (handles do not rotate)

Two Arm CG /\ neutral attachment:
295(stack)-5+0 reps...

One Arm Neutral Pull Downs:
160-3+0 reps/arm...using two hand CG /\ attachment (handles do not rotate)

Sit Ups with feet pinned sitting on mat folded twice:
bw-30+0 reps
bw-30+0 reps
 
Last edited:
5/30/22----
bw: 218 (10) lb

Squats:
bw-10 reps
135-10 reps
225-10 reps
315-5 reps
315-5 reps...lost balance on 4th rep and stepped forward with one leg...
315-5 reps....great set...was sitting back more and going lower....essentially ATG....


Two Arm CG /\ neutral attachment:
160-5+0 reps
295(stack)-5+0 reps...

Hoist Leg Press: (sitting up high on the back rest for maximum ROM)
380(stack)-20+0 reps

--Left elbow feeling a bit better though still feels a bit tweaked...---tendinitis feels a lot better after multiple days of 1mg of BPC and TB4.
 
6/6/22
bw:215lb (+10)


--Did a dry 2 day fast from 7pm Friday through 7pm Sunday. Debated doing 3-4 days but decided against it since I have to drive to work.
---Came down to 213lb and rehydrated to 215lb
---This two day fast was easier than last despite no water since I stayed home this time...I could have probably pushed it to 3 days...

Sohp:
135-5 reps
155-5 reps
185-1 rep
205-1 rep
210-1 rep
215-1 rep
225-1+0 reps...


Two Arm CG /\ neutral attachment Pulldowns:
160-5+0 reps
295(stack)-4+0 reps...
295(stack)-4+0 reps...2nd set was slightly easier...
-
---left elbow felt ok....I have been running bpc which helped with the reoccurring tendinitis type symptoms...

-----------------

6/15/22

Bench:
135- 10 reps paused...felt heavy
225-10 reps...paused ....felt very heavy
275-12+1 reps...had to do roll of shame on 13th rep...lost it at the top...

Two Arm CG /\ neutral attachment Pulldowns:
160-5+0 reps
295(stack)-5+0 reps...
--had to quit early due to work but felt like trash so saved by the call....
---I am down 4-5lb so not sure if that's part of it
----I have been taking 300mg(much higher than even the typical 10mg) of melatonin for the past week....took it one day before sleep and slept like crap so switched to taking it during the day....it does make me feel tired throughout the day without stimulants ....however I sleep much better 7-8 hours without waking up...however I do not have a good REM phase and don't feel like I dream during sleep anymore....a guy who has been taking it for over a year claims it has phenomenal anti-aging and sleep properties at these higher amounts and I have read dosages as high as 5-10g have been used to treat cancer. I have bought both trial month worth of transdermal patches which are 72$ with shipping as well as powder which I simply apply to the skin with a bit of DMSO gel. Only difference is I get slight tightness along sides of my head (like a light headache) with DMSO gel and powder approach but not a huge difference. DMSO gel approach is considerably cheaper.

-------------

6/24/22
---down about 5lb from where I was

Squats:
bw-10 reps
135-10 reps
225-10 reps
315-2 reps...bar rolled forwarded on my neck on 2nd rep so reracked...
315-6+0 reps....bar began rolling forward on my neck again on 6th rep...
---

Hoist Leg Press: (sitting up high on the back rest for maximum ROM)
380(stack)-20+0 reps----both legs
300-5 reps.....maybe had a couple more reps---got into a deep set up....for maximum resistance
380(stack)---0+1 reps...had nothing ....didn't budge it...got into a deep set up again...

---------------

7/1/22

Bench:
135-10 reps..paused. suicide grip
225-10 reps..paused...suicide grip
275-12+0 reps ....TNG.....barely got last rep
315-6+0 reps ....TNG....barely got 6th...


Two Arm CG /\ neutral attachment Pulldowns:
160-5+0 reps
295(stack)-4+1 reps...5th rep halfway

Sit Ups on board and feet pinned:
bw-20 reps
bw-20 reps
bw-20 reps


Hoist Leg Press: (sitting up high on the back rest for maximum ROM)
380(stack)-20+0 reps----both legs
380(stack)-20+0 reps----both legs
380(stack)---1+0 reps...barely got it...right was tougher..../each leg separately
 
Last edited:
7/2/22
bw-220lb(10)
Close Grip Chin Ups: bw-12+0 reps
Close Grip Chin Ups upper 1/2 ROM-25+0 reps
----------------------

7/8/22
Bench:
135-10 reps..paused. suicide grip
225-10 reps..paused...suicide grip
275-12+0 reps ....TNG.....maybe had 1 more

Two Arm Shoulder Width overhand long bar attachment Pulldowns:
100-5 reps
160-5 reps
220-5 reps
250-5 reps
280-3+0 reps...lots of lower back

Sit Ups on basketball and feet pinned:
bw-20 reps
bw-20 reps
bw-25+0 reps
-------------
7/10/22
bw-220lb(10)
Wide Grip Pull Ups: bw- 9+1 reps...just missed touching chest to bar on 10th rep

7/14/22

Sohp:
135-5 reps
185-1 rep
205-2+0 reps...left elbow starting hurting...also had nothing
135-10+0 reps...wide grip...balance way off

Pulldowns with overhand very wide grip:
160-5 reps...to chest
220-5 reps...to chest
250-5 reps...to chest
295(stack)---0+2 reps....chin over the bar both reps but couldn't touch chest...or even come close

Sit Ups on basketball and feet pinned:
bw-20 reps
bw-20 reps
bw-20 reps
 
Last edited:
7/17/22
--30 min of shooting around hoops ...felt ok overall....could very slightly feel the groin pull ...

Squats:
135-10 reps
225-10 reps
315-7+0 reps...felt good...started losing balance on last 2...tried to squeeze and pull the bar down over my back which helped with tightness on all sets...

Leg Press Machine---sitting up on the back rest for maximum ROM
380(stack)-22 reps...both legs
260-5 reps - each leg separately
300-5 reps - each leg separately
320-8+0 reps....maybe could have got 1-2 - each leg separately

---been taking 300-450mg of melatonin per day which makes me feel tired throughout the day....sleep has been good though...
 
Last edited:
7/28/22

Deadlifts:
DOH in boots
135-5 reps
225-5 reps
315-5 reps
Mixed grip in boots
405-1 rep...very fast
+straps
495-1 rep...very fast
+barefoot with straps and belt(open position but very tight):
635-1+0 reps and 5 shrugs
--first 600+ after turning 40
---ran out of room if I use one bumper per side to make loading and unloading easier...may have to use all hex plates going forward if I go heavier...

CG Neutral Attachment two arm pulldowns :
160-5 reps
220-5 reps
295(stack)-4+1 reps...had belt on...didn't help much



----------------------

8/4/22

Bench:
135-10 reps...tried reverse grip ...paused
225-10 reps..paused...very wide grip
275-10+0 reps....TnG...
315-6+0 reps...TnG

Pulldowns with overhand very wide grip:
160-5 reps...to chest
220-5 reps...to chest
295-0+4 reps...to chin...lots of momentum with lower back
250-3+3 reps....3 to chest 3 to chin.....

------------
8/7/22

Sohp:
135-5 reps
185-5+0 reps
225-1+1 reps...had nothing on 2nd rep

Glute Ham Extensions - bw- 10 reps
Glute Ham Sit Ups - bw - 20 reps
---quick workout
--------------------------

8/10/22
Squats:
135-10 reps
225-10 reps
315-5 reps
335-3 reps....the weight felt fine however the bar kept rolling forward on my neck....hit depth and it looked decent on video...

Leg Press Machine---sitting up on the back rest for maximum ROM
380(stack)-20 reps...both legs
300-10 reps - each leg separately.....
 
Last edited:
8/11/22

Bench:
135-10 reps...2 sec pause
225-10 reps..2 sec pause
275-13+0 reps....TnG...big bounces
315-7+0 reps...TnG...............big bounces

Pulldowns with overhand very wide grip:
160-5 reps...to chest
220-5 reps...to chest
295(stack)-3+0 reps...to chest...ton of lower back

---------------------
8/15/22

Quick workout to help me stay awake

Leg Press Machine---sitting up on the back rest for maximum ROM
380(stack)-30 reps...both legs

Sit Ups with knees elevated:
bw-20 reps
bw-20 reps
bw-20 reps...
---quick concentric, slow eccentric

10 bw hanging leg raises
5 bw pull ups
-------------------
8/18/22
--creeped down to 215lb on old scale and 225 on new one:

Sohp:
135-5 reps
185-5+0 reps
205-1 rep
225-1+0 reps
---skipped creatine all week..

-had a pretty bad cold early this week....feeling a bit better overall...

-----------------
9/3/22
CG Chin Ups: bw(223lb on the higher scale)-12 reps
---been out of gym for 2 weeks. Two weeks ago on Saturday, I managed to badly tweak my lower back (nerve impingement?). First several days were bad, especially first two. It still hurts in the right lower spinal area along the hip. Hoping it goes away soon.

I have been upping my tra,nsder,mal mel,atonin intake to 1.01g today. I do not feel much. However my vision has slightly improved per recent eye exam. Not sure if it from mela,tonin.
 
Last edited:
9/10/22
Shoulder Width Pull Ups (bw)-12+0 reps...


9/15/22
bw-225lb (both scales converges)---but feels like I lost a few lb..
35 min workout

Bench:
135-10 reps...paused
225-10 reps...paused
275-11+0 reps...TnG....bounced...maybe had 1 more

Wide Grip Pulldowns:
160-5 reps
220-5 reps
250-3+2 reps...last 2 couldn't touch to chest...used lower back

Leg Press Machine---sitting up on the back rest for maximum ROM
380(stack)-20 reps...both legs
300-10 reps - each leg separately

I am now up to 1.5g of transdermal melatonin per day with DMSO taken midday. I don't feel any side effects. I sleep well and generally feel good. My aerobic recovery seems improved. Skin feels a bit tighter. One age spot almost completely went away. No idea if related. I'll probably decrease to 1g. I got 1kg from Nu,triVi,taShop for around 250$ shipped with tax which is better than 60$ for 100g I got from Bul,kSuppl,ements. NV seems a bit more yellow but they claim 99% purity.

Took 3 weeks but my lower back is finally back to normal. Deadifted 600+ with no issues and yet my bed got me. :/

9/19/22
Shoulder Width Pull Ups (bw)-12+0 reps...
--got my 3rd shot today. The first booster.

9/26/22
Shoulder Width/Wide Pull Ups (bw)-10+0 reps

9/29/22
Shoulder Width/Wide Chin Ups (bw~225lb)-13+0 reps
====
Bench:
135-10 reps...paused
225-10 reps...paused
315-5+0 reps...TnG....bounced...maybe had 1 more

Wide Grip Pulldowns:
160-5 reps
250-5+1 reps......used lower back
 
Last edited:
Amazing that this log is still going after 15+ years. I went back and read through some of the earlier posts. A bit sad seeing all those old S&P names.
 
Yep. I miss seeing some of those names as well.

10/2/22

Squats with Rogue Safety Bar (70lb)
bar-10 reps
160-10 reps
250-5 reps
270-5+0 reps
290-3-0 reps
-really liked using the bar...put all the stress on the thighs..forced me to use good form

Back Extensions on Glute Ham : bw- 10 reps
Sit Ups on Glute Ham: bw-20 reps
---quick workout at work


----------------------

10/5/22
bw: 223lb avg of my 2 scales
Bench:
135-10 reps...paused
225-10 reps...paused
315-5+0 reps...TnG....bounced...maybe had 1 more
275-10+0 reps ....TnG....bounced

Crunches on Half Ball with Feed Pinned:
bw-20 reps
bw-20 reps
bw-20 reps...
--------------------
10/9/22
Wide Grip Chin Ups: bw(225lb)-14+1 reps...couldn't touch bar on last rep...
---------
10/11/22
Wide Grip Chin Ups Upper 1/2(Parallel to bar to chest): bw(~225lb)-20+0 reps...
----------------
10/13/22
Wide Grip Chin Ups Upper 1/3: bw(~225lb)-24+0 reps...

--------------
10/14/22
bw: 223lb avg of my 2 scales
Bench:
135-10 reps...paused
225-10 reps...paused
275-12+0 reps ....TnG....bounced

Crunches on plastic block/step with Feed Pinned:
bw-20 reps
bw-20 reps
bw-40+0 reps...

-----------
10/15/22
Wide Grip Chin Ups Upper 1/2(Parallel to bar to chest): bw(~225lb)-24+2 reps...
--------------
 
Last edited:
10/16/17
bw: 225lb

Squats:
bw-5 reps
135-10 reps.....
225-10 reps...
275-1 rep....
315-1 rep....didn't balance bar evenly on my back
335-1 rep....great rep
365-1+0 rep....got good depth however form was a bit off
---got good depth on all reps...

Leg Press Machine at the 24hrs fitness:
200-20 reps...super light...
365(stack)-25 reps....legs were burning a bit but had a few more

Declined(mid setting) Sit Ups:
bw-20 reps
bw-20 reps
bw-20 reps...
---relatively quick workout...40 min squats and then another 35 min just hanging out doing the rest ...
-----
10/19/22
Wide Grip Chin Ups Upper 1/2(Parallel to bar to chest): bw(~225lb)-22+3 reps...
 
Last edited:
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