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PostPosted: Thu Mar 03, 2011 10:08 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4396
Location: Pennsylvania
Workout D (03/03/11)
Barbell Military Press
1) 100 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 05 reps
4) 195 lbs for 05 reps
5) 195 lbs for 04 reps
6) 185 lbs for 07 reps

Overhand Pull-up
1) +00 lbs for 05 reps
2) +25 lbs for 05 reps
3) +25 lbs for 05 reps
4) +25 lbs for 05 reps

DB Rear Delt Row
1) 100 lbs for 05 reps ea.
2) 110 lbs for 05 reps ea.
3) 110 lbs for 05 reps ea.
4) 110 lbs for 05 reps ea.


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 Post subject:
PostPosted: Fri Mar 04, 2011 8:22 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4396
Location: Pennsylvania
Workout A (03/04/11)
Barbell Box Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 335 lbs for 05 reps
5) 335 lbs for 05 reps
6) 335 lbs for 05 reps

Straight-leg Deadlift
1) 315 lbs for 05 reps
2) 365 lbs for 05 reps
3) 405 lbs for 05 reps
4) 405 lbs for 05 reps
5) 405 lbs for 05 reps

Barbell Hold (grip)
1) 405 lbs for ~10 sec.
2) 495 lbs for ~10 sec.
3) 525 lbs for ~10 sec.
4) 525 lbs for ~10 sec.


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PostPosted: Thu Mar 24, 2011 8:16 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4396
Location: Pennsylvania
Workout B (03/07/11)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 295 lbs for 03 reps
4) 315 lbs for 02 reps
5) 325 lbs for 02 reps
6) 335 lbs for 02 reps

BB Bent-over Row
1) 225 lbs for 12 reps
2) 315 lbs for 08 reps
3) 365 lbs for 05 reps
4) 385 lbs for 05 reps
5) 385 lbs for 05 reps
6) 385 lbs for 05 reps

Overhead Squat
1) _95 lbs for 12 reps
2) 115 lbs for 08 reps
3) 135 lbs for 05 reps
4) 135 lbs for 05 reps

Workout D (03/11/11)
Barbell Military Press
1) 100 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 05 reps
4) 205 lbs for 03 reps
5) 205 lbs for 03 reps
6) 205 lbs for 03 reps

Overhand Pull-up
1) +00 lbs for 05 reps
2) +25 lbs for 05 reps
3) +25 lbs for 05 reps
4) +25 lbs for 05 reps

DB Rear Delt Row
1) 100 lbs for 05 reps ea.
2) 110 lbs for 05 reps ea.
3) 110 lbs for 05 reps ea.
4) 110 lbs for 05 reps ea.


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PostPosted: Thu Mar 24, 2011 8:33 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4396
Location: Pennsylvania
Workout A (03/14/11)
Barbell Box Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 345 lbs for 03 reps
5) 365 lbs for 03 reps
6) 365 lbs for 03 reps
7) 365 lbs for 03 reps

Straight-leg Deadlift
1) 315 lbs for 05 reps
2) 365 lbs for 05 reps
3) 415 lbs for 05 reps
4) 415 lbs for 05 reps
5) 415 lbs for 03 reps*

Barbell Hold (grip)
1) 455 lbs for ~10 sec.
2) 495 lbs for ~10 sec.
3) 495 lbs for ~10 sec.
4) 495 lbs for ~10 sec.

* wrist strap slipped

Workout B (03/17/11)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 300 lbs for 05 reps
5) 305 lbs for 05 reps
6) 305 lbs for 05 reps

BB Bent-over Row
1) 225 lbs for 12 reps
2) 315 lbs for 08 reps
3) 365 lbs for 05 reps
4) 385 lbs for 05 reps
5) 395 lbs for 05 reps
6) 395 lbs for 05 reps

Overhead Squat
1) _45 lbs for 12 reps
2) _95 lbs for 12 reps
3) 115 lbs for 10 reps
4) 115 lbs for 10 reps

Workout C (03/18/11)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 05 reps
4) 245 lbs for 05 reps
5) 245 lbs for 05 reps
6) 245 lbs for 05 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 255 lbs for 05 reps
4) 255 lbs for 05 reps
5) 255 lbs for 05 reps

Turkish Get-up
1) 45 lbs for 05 reps ea.
2) 45 lbs for 05 reps ea.
3) 45 lbs for 05 reps ea.


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PostPosted: Thu Mar 24, 2011 8:41 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4396
Location: Pennsylvania
Workout D (03/21/11)
Barbell Military Press
1) _95 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 03 reps
4) 205 lbs for 02 reps
5) 215 lbs for 02 reps
6) 225 lbs for 02 reps
7) 225 lbs for 02 reps
8) 225 lbs for 02 reps

Overhand Pull-up
1) +00 lbs for 05 reps
2) +25 lbs for 03 reps
3) +45 lbs for 02 reps
4) +45 lbs for 02 reps

DB Rear Delt Row
1) 100 lbs for 05 reps ea.
2) 110 lbs for 03 reps ea.
3) 120 lbs for 03 reps ea.
4) 120 lbs for 03 reps ea.

Workout A (03/24/11)
Barbell Box Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 335 lbs for 05 reps
5) 335 lbs for 05 reps
6) 335 lbs for 05 reps


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PostPosted: Mon Mar 28, 2011 8:23 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4396
Location: Pennsylvania
Workout D (03/28/11)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 05 reps
4) 275 lbs for 01 rep
5) 295 lbs for 01 rep
6) 315 lbs for 01 rep

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 03 reps
3) 275 lbs for 01 reps
4) 295 lbs for 01 reps
5) 315 lbs for 01 reps

Turkish Get-up
1) 45 lbs for 03 reps ea.
2) 65 lbs for 01 rep ea.
3) 75 lbs for 01 rep ea.
4) 80 lbs for 01 rep ea.
5) 85 lbs for 01 rep ea.
6) 90 lbs for 01 rep ea.


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PostPosted: Fri Apr 01, 2011 8:06 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4396
Location: Pennsylvania
Workout D (03/30/11)
Barbell Military Press
1) _95 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 05 reps
4) 195 lbs for 05 reps
5) 205 lbs for 05 reps
6) 205 lbs for 05 reps
7) 205 lbs for 05 reps

Overhand Pull-up
1) +00 lbs for 06 reps
2) +25 lbs for 06 reps
3) +25 lbs for 06 reps
4) +25 lbs for 06 reps

DB Rear Delt Row
1) 100 lbs for 06 reps ea.
2) 110 lbs for 06 reps ea.
3) 110 lbs for 06 reps ea.
4) 110 lbs for 06 reps ea.


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PostPosted: Tue Apr 05, 2011 4:22 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4396
Location: Pennsylvania
Workout B (04/05/11)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 03 reps
4) 295 lbs for 01 rep
5) 320 lbs for 01 rep
6) 340 lbs for 01 rep
7) 350 lbs for 01 rep (New PR!)

BB Bent-over Row
1) 225 lbs for 12 reps
2) 315 lbs for 08 reps
3) 365 lbs for 08 reps
4) 365 lbs for 08 reps
5) 365 lbs for 08 reps

Overhead Squat
1) _95 lbs for 10 reps
2) 115 lbs for 10 reps
3) 115 lbs for 10 reps
4) 115 lbs for 10 reps


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PostPosted: Thu Apr 07, 2011 4:43 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4396
Location: Pennsylvania
Workout C (04/07/11)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 05 reps
4) 245 lbs for 05 reps
5) 255 lbs for 05 reps
6) 255 lbs for 05 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 245 lbs for 05 reps
4) 265 lbs for 05 reps
5) 265 lbs for 05 reps


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 Profile  
 
PostPosted: Fri Apr 08, 2011 7:02 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4396
Location: Pennsylvania
Workout D (04/08/11)
Barbell Military Press
1) _95 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 05 reps
4) 195 lbs for 05 reps
5) 200 lbs for 05 reps
6) 200 lbs for 05 reps

Overhand Pull-up
1) +00 lbs for 08 reps
2) +20 lbs for 08 reps
3) +20 lbs for 08 reps

DB Rear Delt Row
1) 100 lbs for 08 reps ea.
2) 100 lbs for 08 reps ea.
3) 100 lbs for 08 reps ea.

Turkish Get-up
1) _45 lbs for 03 reps ea.
2) _55 lbs for 03 reps ea.
3) _65 lbs for 03 reps ea.


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PostPosted: Tue Apr 12, 2011 7:42 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4396
Location: Pennsylvania
Workout A (04/12/11)
Barbell Box Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 03 reps
4) 345 lbs for 03 reps
5) 365 lbs for 03 reps
6) 385 lbs for 02 reps - New PR!
7) 395 lbs for 02 reps - New PR!
8) 405 lbs for 02 reps - New PR!

Straight-leg Deadlift
1) 315 lbs for 08 reps
2) 365 lbs for 08 reps
3) 365 lbs for 08 reps
4) 365 lbs for 08 reps


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PostPosted: Wed Apr 13, 2011 4:41 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4396
Location: Pennsylvania
Workout B (04/13/11)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 295 lbs for 05 reps
5) 305 lbs for 05 reps
6) 305 lbs for 05 reps

BB Bent-over Row
1) 225 lbs for 12 reps
2) 315 lbs for 08 reps
3) 345 lbs for 08 reps
4) 365 lbs for 08 reps
5) 365 lbs for 08 reps

Overhead Squat
1) _95 lbs for 10 reps
2) 115 lbs for 10 reps
3) 115 lbs for 10 reps
4) 115 lbs for 10 reps


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PostPosted: Fri Apr 15, 2011 8:56 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4396
Location: Pennsylvania
Workout C (04/15/11)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 05 reps
4) 255 lbs for 03 reps
5) 275 lbs for 03 reps
6) 285 lbs for 03 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 03 reps
3) 255 lbs for 03 reps
4) 275 lbs for 03 reps
5) 275 lbs for 03 reps

Turkish Get-up
1) 45 lbs for 03 reps ea.
2) 65 lbs for 03 reps ea.
3) 65 lbs for 03 reps ea.


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PostPosted: Tue Apr 19, 2011 7:27 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4396
Location: Pennsylvania
Workout D (04/19/11)
Barbell Military Press
1) _95 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 03 reps
4) 205 lbs for 01 reps
5) 225 lbs for 01 reps
6) 235 lbs for 01 reps
7) 245 lbs for 01 reps (New PR!)
8) 250 lbs for 00 reps

Overhand Pull-up
1) +00 lbs for 05 reps
2) +25 lbs for 03 reps
3) +35 lbs for 03 reps
4) +35 lbs for 03 reps

DB Rear Delt Row
1) 100 lbs for 03 reps ea.
2) 110 lbs for 03 reps ea.
3) 120 lbs for 05 reps ea.
4) 120 lbs for 05 reps ea.


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PostPosted: Thu Apr 21, 2011 7:37 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4396
Location: Pennsylvania
Workout A (04/21/11)
Barbell Box Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 365 lbs for 04 reps
5) 365 lbs for 05 reps
6) 365 lbs for 05 reps

Straight-leg Deadlift
1) 315 lbs for 08 reps
2) 365 lbs for 08 reps
3) 375 lbs for 08 reps
4) 375 lbs for 08 reps

Barbell Hold (grip)
1) 405 lbs for 10 sec.
2) 455 lbs for 10 sec.
3) 495 lbs for 10 sec.
4) 515 lbs for 10 sec.


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 Profile  
 
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