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The escalator is broke, taking the stairs.
http://exrx.net/forum/viewtopic.php?f=3&t=8479
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Author:  13lind Dog [ Mon Dec 19, 2011 7:53 pm ]
Post subject:  Re: The escalator is broke, taking the stairs.

Monday
DB Front Squat
15lb x 5
15lb x 5
35lb x 5
15lb x 5
15lb x 5
(Technique work-up)

DB Flat Bench
20lb x 10
30lb x 8
40lb x 5
40lb x 5
40lb x 5
(Changed from 3 min rest to 1 min rest between sets....may go back higher due to low reps/set though)

Decline Pushup
BW x 5
BW x 5
(5 rep drop...Right shoulder not feeling right)

DB Lateral Raise
20lb x 9
20lb x 10
20lb x 8
20lb x 8
(ROM still sucks...3 rep decrease, one extra set; 3min->1min rest b/w sets)

DB Triceps Extension
10lb x 12
15lb x 9
15lb x 8
15lb x 8
(one rep decrease; 3min->1min rest b/w sets)

DB Fly
20lb x 8
20lb x 8
20lb x 8
(4 rep decrease; 3min->1min rest b/w sets)

Time: 1hr 3m

Author:  13lind Dog [ Tue Dec 20, 2011 6:16 pm ]
Post subject:  Re: The escalator is broke, taking the stairs.

Tuesday
Pull-up (neutral grip)
Band x 7
Band x 4
Band x 4
(More decreases)

DB Bent-over Row
40lb x 18
40lb x 11
(No real change)

DB Curl
30lb x 10
30lb x 8
30lb x 8
(Decrease in reps and 10lb)

DB Hammer Curl
40lb x 5
30lb x 7
30lb x 7
(Decrease in reps and 10lb)

Time: 29m

Note: That's three workouts in a row with strength decreases....only change has been changing the rest between sets from 5 min down to 3 min or 1 min. Not sure if I want to keep my rest time low just to support hypertrophy gains...

Author:  13lind Dog [ Thu Dec 22, 2011 9:05 pm ]
Post subject:  Re: The escalator is broke, taking the stairs.

Thursday
So busy with work and family obligations; definitely not eating and sleeping well enough right now.
Though, I finished reading Practical Programming and have some great notes and ideas. Delving into Starting Strength asap.

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