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PostPosted: Sat May 30, 2009 3:27 pm 
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Location: Mass, USA
DB Bench
65x8
75x6
85x6

DB seated press
45x8
55x6
60x7
65x2

Lat Raises
20,25,30

Seated Dip machine thing
250x8
270x8
290x2.333333

Curls
CGBP
Curls-cable
pushdowns-cable


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PostPosted: Mon Jun 01, 2009 8:18 pm 
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Location: Mass, USA
Deads
225xa lot
315x3
365x3
405x5 (first 4 strong, last rep hitched, all locked out)
405x5 (First 3 strong, last 2 hitched, all locked out)
455x2 (Both hitched, both locked out, second held forever)
315x1 (to rerack, it was so hard, I'm counting it as a rep)

I will discuss this in the warmup progression thread.

Shrugs
315x22
365x15

DB rows
105x10
115x10
125x10

Vomit anyone? I almost did. It was awesome

Cable pulldowns (no way I was loading the plate loaded one.)
145x10
175x6

I was smoked, and went home


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PostPosted: Tue Jun 02, 2009 1:02 pm 
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Location: Mass, USA
Dude, the entire back of my body feels like I got hit by a bus. It's awesome.

I'm limping around work...

May pass on lifting tonight. MAY


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PostPosted: Wed Jun 03, 2009 7:08 pm 
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Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
DB bench
65x8
75x5
85x3
95x5

DB press
45x8
55x8
60x6 (I believe)

Plate loaded dips
250x10
270x10
290x4.5

Curls
CGBP
Curls
Pushdowns

Rear fly
Shoulder raises (Superset on machine)

one set of flys for da pumpz


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 Post subject:
PostPosted: Fri Jun 05, 2009 7:00 pm 
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Location: Mass, USA
Deads
225x8
315x5
365x5

SLDL
225x8
275x8
315x5

My body was not ready to deadlift again. I guess it let me know when 365 was heavy as 2 ton today.

EDIT
Shrugs
315x25
365x15

this was pumping my back. See? I wasn't ready
END EDIT

Plate loaded Pull Down
3 plates x 10
3 & 25 x 10
4 plates x 8

Cable rows
1??x8
1??x6

I remembered why I use DB's. Cable rows are lame & I'm all arm. My back was torched and I was nervous to use the DB's.

CGBP
Curls
Pushdowns.


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 Post subject:
PostPosted: Sun Jun 07, 2009 2:02 pm 
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Posts: 1802
Location: Mass, USA
BB Bench
bar x a few
95 x a few more

DB Flat
75x8
85x6
95x4

DB incline
55x8
65x8

Lat raises

Plate loaded dip
270x10
290x8
300x5

Seated Press
55x10
60x8
65x5or6 (thinking six but don't remember)

Cable Flies

CGBP

Curls

pushdowns

Curls

Machine lat raises

EDIT: I haven't had a smoke in 45 hours, I'm going to have to mix in cardio or my BF levels are going to max out and I'll have to clean up my diet, which isn't fun at all.

216lbs this morning.. Hellz yeah


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PostPosted: Mon Jun 08, 2009 7:17 pm 
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Location: Mass, USA
BB Squats (Yes you read that right)
135x10
185x8
225x6
275x5

So my leg still hurts a bit when I was squatting. I think it's because I wasn't squatting at all. I should have been doing light work 2 or 3 times a week to get the blood in there to heal it. Oh well. Lesson learned.

Plate loaded squat machine
(ultra close stance)
2 plates x 10
4 plates x 10
6 plates x 10

This machine is useless & awkward for me.

Leg extensions
115x10
130x8

Now that is the pain I'm looking for in my quads...

Single leg leg press
2 plates x 8 each leg
2 plates x 8 each leg
2 plates+25 x 1 each leg

SLDL
225x8

I had such an amazing back pump that I couldn't barely walk. It took everything I had to get to my car. Ha ha, walking up the stairs to my back door was a trip.

So 74 hours since I've smoked, and now my leg hurts again. Gotta take the good with the bad.


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PostPosted: Thu Jun 11, 2009 8:16 pm 
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Ok, not only does my leg feel like it did the first couple of days after I sprained it the first time. I have had 3 day DOMS. I still hurt getting up and down from a chair. Glutes, Hams, quads, all killing me. SOB!

I think I'm just going to grit my teeth through the sprain this time. Time off didn't help.

Hang Cleans
95x10+
135x10
155x8
175x6

Good mornings (Thanks Hoose)
135x10
135x10
165x8
185x8

Kroc Rows
105x16
115x12
125x10

Plate loaded Pulldown
3 plates x 10
3+25 x 8
4 plates a side x 8

Need to move up in these

CGBP
curls
pushdowns
curls


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 Post subject:
PostPosted: Sat Jun 13, 2009 2:00 pm 
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Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
BB Bench
barxover 9000
95x12ish

DB flat
65x8
85x6
95x4 (Failed on the way up for 5)

DB incline
65x8
70x6
75x6

Seated Press
45x10
55x8
This is where I hit the wall. Total downshift into "Ugh, wow I feel like $h1t" zone.
65x6

Lateral Raises
20,25,30

Plate loaded Dips
6 plates x 10
6 + 20 x 6

CGBP
Curls
pushdowns


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 Post subject:
PostPosted: Sat Jun 13, 2009 2:06 pm 
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Location: Mass, USA
Day 8 without a cheat smoke. I cannot explain how badly I want one. Only because I'm not having one, so I can't want it that bad right?

Addiction is a horrible thing that does awful things to your body and mind.


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 Post subject:
PostPosted: Mon Jun 15, 2009 7:47 pm 
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Posts: 1802
Location: Mass, USA
Deadlift
225x8
315x5
365x3
405x3
455x1
315x1

Squats
135x8

My leg is fubar. I was only really using my left leg. I'm going to do this each workout until I feel better. And if it doesn't work, well I'll just cut my right leg off below the knee... Wait what?

Machine Extensions
90x8 each leg
105x6 each leg (6 more bilateral)
100x6 each leg (6 more bilateral)

Single leg calf raises
70x8
85x4
100x3

I have horrible ankle mobility, gotta fix that.

Single leg, leg press
2 plates x 8 each leg
2 plates 2 25's x 5 each leg
4 plates x 3 each leg

My leg is fubar, but it feel really good right now, warm and full of blood. This whole light squats 3 or 4 times a week might work.

10 days... Almost had my mind trick me into smoking today.


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 Post subject:
PostPosted: Wed Jun 17, 2009 7:14 pm 
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Posts: 1802
Location: Mass, USA
Squats
BWx12
barx12
95x10
135x10 (It stopped hurting completely around rep 4)
185x8

I decided to stop, I'm not training here, rehabbing, and I don't want to push my luck.

BB Bench
barx10+
barx10+
95x10
135x10 with speed
185x5

Descent form, My shoulders were fine, and I could feel it in my chest

DB Flat
95x5

DB Incline
65x5
70x5
75x2

Calf Raises for rehab

Plate loaded dips
6 plates x 10
6 + 2 tens x 7
6 + 2 25's x 0 (A big fat zero)
4 plates x repped out

Had to leave, I'm technically still in class right now... Haha, god I love/hate online classes.


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 Post subject:
PostPosted: Fri Jun 19, 2009 7:48 pm 
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Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Deads
225x6
315x5
365x3
405x2
2x1 @ 455

Felt a weird grinding type feeling in my right trap & then bam instant DOMS. Weird

Shrugs
315x20
405x12
455x10

Plate loaded pulldowns
3p+25x10
3p+40x8
4px8
4p+10x8

I had to rush home to meet my sitter. Pissed I didn't do my light squats for my leg, but I knew the whole time the deads were taking forever. I'm a dumbass


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 Post subject:
PostPosted: Sun Jun 21, 2009 6:13 pm 
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Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
BB Bench
bar x alot
95 x alot
135 x 10+
155 x 8
175 x 6

DB Flat
90 x 8

DB Incline
60 x 8
65 x 8
70 x 8

DB Seated Press
45 x 10
55 x 8
65 x 5.5

Lateral Raises
25 & 30's

Plate loaded Dips
6 plates x 10
6p +20lbs x 8

Close Grip Bench Press
Curls
Push Downs
Curls


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 Post subject:
PostPosted: Tue Jun 23, 2009 7:33 pm 
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Posts: 1802
Location: Mass, USA
Squats
bar x a bazillion
95 x 15+
135 x 10
185 x 10
225 x 10
No pain yet so...
275 x 5
315 x 2

SLDL
225x8
275x6

My trap isn't exactly 100% right now, and holding the bar back is rough. It's kinda cool because the discomfort starts at my shoulder goes up the back of my neck and around to the side of my face. Anatomy in action.

Leg Extension (Bi lateral)
70 x 8
85 x 8
90 x 8

Good god these burn, it is awesome

Leg Press (Bi lateral)
2 plates + 50 x 6
4 plates x 6

That was enough for me today. Feels good man


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