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PostPosted: Sat Sep 13, 2008 1:35 pm 
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9/13/08:

Dumbell INternal Rotations:
12.5x20r
15x20r
17.5x20r
20x20r

Cuban Rotations:
40x15,15,10

Reverse Wrist Curl Tri Setted with Wrist Curl and Close Grip Bench Press:

RWC:
40x20,13,13,9,9

WC:
75x10
100x8
105x8,8,7

CGBP:
100x15
105x12,12
110x12,10

Curl Supersetted with Triceps dips:

Curl:
80x10
90x8
95x8
100x6,6

Dips:
10,10,8,7,6

Prone Incline Curl supersetted with Standing Triceps Extension:

PIC:
60x8
70x10
80x7
85x6
85x6< Not quite finished last rep. Held for a few seconds as far up as I could get it

STE:
50x12
57.5x9
58x6
50x8
50x6


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PostPosted: Tue Sep 16, 2008 9:08 pm 
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9/16/08:

Seated 80 degree OH press supersetted with chinups:
OH press:
85x12
87x10
90x8
95x3
92x4

Comments: Started too heavy next time: start at 80, and go 80, 82, 85, 90 for 12, 10, 8, 6

Chinups:
11, 9 8 6

Incline Bench Supersetted with Pullovers:
Bench:
92x10 <Start at 90 next time 12,10, 8, 6
95x8
95x8
105x2
100x4

Pullovers:
60x12
70x10
75x8
75x6

Pendlay Row:
130x8, 8, 8, 7 <stay at 130

Curl supersetted with Triceps dips:
Curl:
85x12
90x10 <too much increase here
90x5
85x6

Dips:
10,8,5,6

Comments: Should have been a tri-set with Triceps extensions also. Ran out of time


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PostPosted: Wed Sep 17, 2008 7:25 am 
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9/17/08:

lunge tri-setted with SLDL and calf raises:
Lunge:
90x12
110x10
110x10

SLDL:
110x12
150x12
170x10

Calf Raises:
110x20
150x18
170x15

Full squat:
110x15
120x15
130x12
150x9
150x5

Sumo DL:
200x8
220x8
240x6
230x6
230x1 <Back went out


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PostPosted: Thu Sep 25, 2008 7:14 pm 
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Two days ago, my back was basically done hurting, so I gave it two more days of rest, just to be safe, but that was not enough. I tested it today with light DL's at the start of the workout, and right after the workout it was fine, but after driving for an hour to work, it was sore for the rest of the day. Here is today's workout. Tomorrow will be a rest day:

9/25/08:
Sumo DL:
130x5
150x5
170x5
180x5
190x5

Flat Bench:
130x5
150x5
160x5
165x2
161x5
162x2

Chest Dips:
7,5,4,4

Incline Bench:
80x5
90x5
100x5
105x4
103x4

Triceps Dips:
9,7,6,5,5


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PostPosted: Sat Sep 27, 2008 1:14 pm 
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9/27/08:

Chest expander workout:

Lateral Pulldown, knuckles in:
40# x15
64# x10,6

Military Press:
40# x10
48# x 10
64# x6,5

Lateral pull down knuckles in:
40#x10
88# x 10rx3s

Out front palms down:
40x10
64x6,5

Diagnol pull down:
64#x10


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PostPosted: Sun Sep 28, 2008 6:17 pm 
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9/28/08:

1 leg body weight squats:
10r x 3s

one leg body weight calf raises:
17,16,12

Cable Kick Backs:
104x10
120x10


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PostPosted: Fri Oct 03, 2008 9:56 am 
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10/3/08:

Flat Bench:
80x5
110x5
130x5
150x5
160x3
155x4

Shrug:
130x5
140x5
150x5
180x5

Rack Deadlifts (from hole #1 on Sumo Rack)
130x5
170x5
180x5

To get back to the deadlift gradually, I plan on starting where I did today, on hole #1 on the rack. The next step would be to take out the saftey bars, and lift from the rack support, and then back to the floor.

Pendlay Row:
90x5
110x5
130x5

Seated 80 Degree OH Press:
60x5
80x5
100x5
105x3

BW Chins:
10,5


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PostPosted: Tue Oct 07, 2008 9:38 pm 
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10/7/08:

Bill Starr 5x5 start day:
Squat:
77x5
97x5
116x5
135x5
155x5

Bench:
69x5
86x5
103x5
120x5
137x5

Pendlay Row:
57x5
72x5
86x5
101x5
115x5

Hypers:
x10, x8

Ab Wheel:
15,15,8,4


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PostPosted: Thu Oct 09, 2008 4:36 am 
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10/9/08: 45 minute workout

Full Squat:
77x5
97x5
116x5
116x5

Standing OH Press
61x5
73x5
85x5
97x5

Sumo DL:
110x5
132x5
154x5
176x5

AB Wheel: (from knees)
x15, 15,10


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PostPosted: Fri Oct 10, 2008 5:35 am 
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8/10/08:

1.8 mile run in 18:56


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PostPosted: Fri Oct 10, 2008 8:19 pm 
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10/10/08 PM:

58 MINUTE workout:

Squat:
80x10
130x5
150x5
170x5
180x5

Flat Bench:
80x10
120x5
160x5
165x5
170x3

Pendlay Row:
80x10
100x5
130x5
135x5
140x5
150x5
150x5

BW Tricep Dips:
11,10,8

Curl:
80x8
85x8
85x8

Standing Triceps Ext:
50x8
55x8
55x8


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PostPosted: Mon Oct 13, 2008 5:59 am 
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10/13/08:

Full Squat:
80x10
149x5
180x5
170x5
170x5 <Still recovering from back pull

Flat Bench:
80x10
132x5
167x5 <too high
167x4
165x3
160x2
150x4

Pendlay Row:
80x10
110x5
150x5rx4s

BW Hypers:
8,8


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PostPosted: Wed Oct 15, 2008 7:39 pm 
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10/15/08:

Squat:
80x10
130x5
150x5rx3s

Standing OH Press:
50x10
80x5
100x5
105x5
110x5
110x4

Sumo DL:
110x10
150x5
200x5
220x5
230x5
240x5

Ab wheel:
15rx3s


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PostPosted: Thu Oct 16, 2008 8:00 pm 
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10/16/08:

1.8 mile run in 19:03


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PostPosted: Fri Oct 17, 2008 12:19 pm 
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10/17/08:

AM weight: 178

Full Back Squat:
90x10
144x5
180x5
185x5
190x5

Flat Bench:
82x10
132x5
165x5
165x5
165x4

Pendlay row:
80x10
130x5
154x5rx4s

BW Triceps dips:
10,10,8

Curls:
85x8
85x8
90x8

Standing Triceps Ext:
55x8
57x8
57.5x8


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