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 Post subject: Re: Erick's Log
PostPosted: Mon May 02, 2011 7:08 pm 
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Posts: 1802
Location: Mass, USA
Front squats
bar
95
135
185x6
225x6
275x4
275x3

Last one was pretty flipping close to dumping it, but I muscled that bitch up.

One arm Tbars (all +25)
1px8
2px8
3px8
4px5
2px12

DB rows - rear delt focus
125x10x3

rack chins.
blah x I suck

Curlz ([pumps session)
25
35
45

EZ curl bar
50
60
70


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 Post subject: Re: Erick's Log
PostPosted: Wed May 04, 2011 7:56 pm 
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Posts: 1802
Location: Mass, USA
Incline BB
bar
95
135
185x7
225x3.5 missed the 4th, was pretty close
225x2 (one was high)
185x6
205x3 (one was high)
225x1
185x5 immediate to
155x4 immediate to
135x7or8 immediate to
95x10 immediate to
barx12+

fml

smith Close Grip
2ppsx13 (7,3,3)
+10 x 7 (4,3)
+25 x 1
2pps x 5
1p&25 x ?

It's gonna take awhile to get used to the incline volume and get my close grips back up to snuff

Cable flies
32
42
37
32
27

That was that, ran out of time, but my chest is flippin smoked.


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 Post subject: Re: Erick's Log
PostPosted: Thu May 05, 2011 8:03 pm 
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Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
BB rows
bar
95
135
225x6
275x6
315x8
365x6
365x6
315x7
225x11
135xa whole lot

Vgrip Pulldowns - strict old man form
190x8
205x8
220x8

Vgrip Pulldowns - Smash fv(k weight form
250x?
280x?

I tweeked something in my upper back earlier in the week, and it wasn't working it's way out so called it quits.

DB curls
45x8
55x8
65x7
75x6*
85x5*

* = Shorter ROM, hammer grip, with a little swing. These ARE NOT strict form at all.

Cable curls
13x6
14x6
15x6
16x2

I was done.


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 Post subject: Re: Erick's Log
PostPosted: Mon May 09, 2011 7:38 pm 
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Posts: 1802
Location: Mass, USA
DB raises
35
45
55
65x8
75x8
85x8

BB press
bar
135
185x5
205x2
215x3
185x3
155x3 LOL

Bonez
25
55
70

raise machine
70
80
90

Shrugs
225
315
405x24
495x22
585x7

Was working in with this dude I know from the gym...


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 Post subject: Re: Erick's Log
PostPosted: Tue May 10, 2011 7:43 pm 
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Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Front Squats
bar
95
135
185
225x6
275x3
315x1 smoked it. Slow out of the hole but nailed the $h1t out of it once I got moving
275x4
225x3ish

One arm Tbars
2px8
3px8
4px8
5px4

Pulldowns
235x8
265x8
295x6

Underhand pulldowns
165
180
190

4 da pumpz

DB curls
35
45
55

EZ bar curls
70
80
100

Just didn't have anything else


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 Post subject: Re: Erick's Log
PostPosted: Thu May 12, 2011 7:28 pm 
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Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Incline BB
bar
95
135
185x8
225x3 LOH
205x3
185x4
225x1 immediate to
185x2 immediate to
165x3 immediate to
155x4 immediate to
135x5

Was waiting on something to open up because the gym was slammed today. The crossfitters that mean mug me, the ugly fat housewives that are getting robbed by the skinny fat trainer, the 140lbs kids that wear beaters and strut around, the old fv(k that haven't any direction, and the douche with the bosuball that hates me because I told him NOT to do his stupid $h1t in the middle of the isle we all have to walk down when there is a plethora of open space to go do his thing.

So I tried:

Stepups
barx5
95x5
135x5

These are awful. Impossible to load, dangerous when you are taller than 5'6", so much less leg activation than leg press or anything really.

Pushdowns, cable
half the block x 12
full block x 10
+25 x 8
full block x8
half block x13ish

Flat bench
140x5
170x5
195x8

So I've decided to use the 5/3/1 percentages for a few lifts. Flat bench is one of them. I picked a super low max because A) I'm a pussy on bench B) I don't want to deload C) I may end up hitting this more than once every 7 days D) I don't want to stall.

Had I not hit the rack on my first rep I would have had 10+

Smith close grip
140x8
180x6
200x4ish maybe 3
90x15ish

Cable flies
32
42
47


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 Post subject: Re: Erick's Log
PostPosted: Fri May 13, 2011 7:19 pm 
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Location: Mass, USA
I went in tonight with the intention of earning an off day tomorrow

Powercleans
135x5
185x3
225x1

Deads
225x?
275x?
315x6
365x5
405x2
455x2

Shrugs
495x20
545x16
685x12 Closest I've ever come to passing out.

Back squats
225x3
275x3
315x3
365x2
405x1

DB Curls
30
40
30
50
30
60
30


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 Post subject: Re: Erick's Log
PostPosted: Sun May 15, 2011 4:54 pm 
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Posts: 1802
Location: Mass, USA
My front right delt is a bit tore up from reaching back for a squat on Firday night. I've done this before, and I'll be okay, but I have to take it easy the next couple days with it

DB raises
30x8
40x8
30x8
50x8
30x8
60x8
30x8
70x6
30x12

BB press
bar
95
125x5
140x5
160x9

Raise machine
60
70
80
90

Didn't count reps, 100% by feel, quick up and slow and super controlled down

Rear cable flies
25
40
10
25

Rear delt cable rows
85
115
145

BB bench
bar
bar
95
135
160x3
185x3
205x9


:brave:


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 Post subject: Re: Erick's Log
PostPosted: Mon May 16, 2011 7:23 pm 
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Posts: 1802
Location: Mass, USA
:cyclopsani: :cyclopsani: :headbang: :cyclopsani: :cyclopsani:

All I've had to eat was a chicken salad sandwich and like 6 diet cokes today, lol It showed.

Front squat
bar
95
135
185x5
225x5
275x5
285x2
285x2

Pretty sure I had a third in me both times, but alas I'm a bitch

Tbars
4px12
6px8
8px8

If I didn't have to dead that off the floor I could bar hump out like 4 more reps

One arm Tbars
2px8
3px8
4px8

DB Curls (All x8 reps)
30
40
30
50
30
60
30
70
30

I was done, and sweating like a pig


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 Post subject: Re: Erick's Log
PostPosted: Wed May 18, 2011 8:35 pm 
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Posts: 1802
Location: Mass, USA
I have so many things wrong with me today it isn't even funny.
My left shoulder is irritated
right elbow pain
right shin splints irritated
Massive sinus headache
and worst of all: one of those swollen taste buds that you can't help but rub against your top teeth until it swells even more, and then you just bite it off, which makes the irritation 100x worse...

So I just went in, and did a quicky session. Must be the rain around here or something.

BB incline
bar
bar
95
135
185x8
225x2
225x2

BB flat
135
170x5
195x3
215x6

Smoked my reps, but I knew that was gonna happen starting with a low max... contemplating upping it 10lbs rather than 5, but I know I should just keep my head down and do as I'm told.

Cable flies
27
37
42
47

One arm pushdown (well pulldowns really)
75x8
85x8
55x28 (8,7,5,4,4)

eh, not too bad for feeling like a bitch


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 Post subject: Re: Erick's Log
PostPosted: Thu May 19, 2011 7:52 pm 
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Location: Mass, USA
Went easy today, "strict" form on all my lifts for the most part.

Oldschool Tbar
4px10
4px10
5px8
5px8
6px4
6px8

One arm tbar
2px8
2px8
3px8
3px8

Vgrip pulldowns
160x8
190x8
205x8

two different cable rows for rear delt/upper back

DB curls
35
45
35
55
35
65
35 rp


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 Post subject: Re: Erick's Log
PostPosted: Fri May 20, 2011 7:46 pm 
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Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Front squat
bar
95
135
185x5
225x5
275x4
295x3
295x3

Should probs do some ab work so I stop falling forward.

Deads (5/3/1 %'s but I forget what the first one was and don't have the paper in fornt of me)
225x8
265x8
310x5
345x5
390x5

5 was enough, lol

Back squat
135x3
185x3
225x3
275x3
315x3
365x3
315x3
275x3
225x3

^that seems like so much more when you're doing it, and so not a lot when you type it...

I'm eat a pizza


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 Post subject: Re: Erick's Log
PostPosted: Sun May 22, 2011 5:57 pm 
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Posts: 1802
Location: Mass, USA
Db raises (all x8)
35
45
35
55
35
65
35
35

BB Press (531%)
bar
95
135x3
155x3
170x5

Lateral raise machine
I think x I might pimp this thing out

Cable rear delt rows
17
27
37
42

Bonez
25
40

Smith Close grip
2px6
2p+10x6
2p+25x4
2p+35x2

tricep pulldowns
70x12
80x8

I'm a little hung from last night. I'm not 24 anymore. I can't drink like that and hammer $h1t the next day.


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 Post subject: Re: Erick's Log
PostPosted: Mon May 23, 2011 8:08 pm 
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Location: Mass, USA
hips and glutes are still a bit beat up from Friday and not eating/drinking too much saturday, and it showed

Front squats
bar
95
135
185x6
225x6
275x3
305x1 fell forward on the second
305x1 fell forward on the second

Should have hit 285x2 first, oh well, woulda/shoulda/coulda

Pretty sick bruising on my delts. I'm still getting used to the overhand grip rather than the clean grip.

Shrugs
405x22
495x20 (regrip @ 12)
585x20 (8,7,5)
635x6

One arm Tbars
2px8
3px8
4px8
+25x4

DB Curls (all x6, no rest between sets)
35
45
35
55
35
65
35
75
35

Cable cruches with a little lat pulldown at the top
3p from bottom
2p from bottom
full stack

Hoping to stop falling forward on front squats

Cable curlz 4 da pumpz


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 Post subject: Re: Erick's Log
PostPosted: Tue May 24, 2011 8:23 pm 
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Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
BB Incline
bar
95
135x9
185x9
225x4
235x1
185x5
205x3
225x1

Push downs
-1 plate x 12
stack x 10
+25 x 8
+35 x 6

Cable flies
32
42

BB flat (531)
150x5
170x5
205x7

DB flies
30
25


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