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Lift, Eat, Sleep
http://exrx.net/forum/viewtopic.php?f=3&t=9638
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Author:  13lind Dog [ Tue Jul 15, 2014 10:59 am ]
Post subject:  Re: Lift, Eat, Sleep

Tuesday
DB Squat
10 lb x 8
20 lb x 8
50 lb x 8
50 lb x 8

DB Press
7.5 lb x 8
15 lb x 8
27.5 lb x 8
27.5 lb x 8

DB Row
7.5 lb x 8
17.5 lb x 8
35 lb x 8
35 lb x 8

DB One Arm Shoulder Press
25 lb x 8
25 lb x 8

DB Stiff Leg Deadlift
50 lb x 8
50 lb x 8

DB Curl
17.5 lb x 8
17.5 lb x 8

DB Single Leg Calf Raise
35 lb x 8
35 lb x 8



Thursday
DB Squat
10 lb x 8
20 lb x 8
40 lb x 8
40 lb x 8

DB Press
5 lb x 8
10 lb x 8
25 lb x 8
25 lb x 8

DB Row
7.5 lb x 8
15 lb x 8
30 lb x 8
30 lb x 8

DB One Arm Shoulder Press
25 lb x 8
25 lb x 8

DB Stiff Leg Deadlift
40 lb x 8
40 lb x 8

DB Curl
15 lb x 8
15 lb x 8

DB Single Leg Calf Raise
30 lb x 8
30 lb x 8



Saturday
DB Squat
10 lb x 8
20 lb x 8
40 lb x 8
40 lb x 8

DB Press
5 lb x 8
10 lb x 8
20 lb x 8
20 lb x 8

DB Row
7.5 lb x 8
15 lb x 8
27.5 lb x 8
27.5 lb x 8

DB One Arm Shoulder Press
20 lb x 8
20 lb x 8

DB Stiff Leg Deadlift
40 lb x 8
40 lb x 8

DB Curl
15 lb x 8
15 lb x 8

DB Single Leg Calf Raise
27.5 lb x 8
27.5 lb x 8

Author:  13lind Dog [ Mon Jul 21, 2014 2:10 pm ]
Post subject:  Re: Lift, Eat, Sleep

Tuesday
DB Squat
10 lb x 9
20 lb x 9
50 lb x 9
50 lb x 9

DB Press
7.5 lb x 9
15 lb x 9
27.5 lb x 9
27.5 lb x 9

DB Row
7.5 lb x 9
17.5 lb x 9
35 lb x 9
35 lb x 9

DB One Arm Shoulder Press
25 lb x 9
25 lb x 9

DB Stiff Leg Deadlift
50 lb x 9
50 lb x 9

DB Curl
17.5 lb x 9
17.5 lb x 9

DB Single Leg Calf Raise
35 lb x 9
35 lb x 9



Thursday
DB Squat
10 lb x 9
20 lb x 9
40 lb x 9
40 lb x 9

DB Press
5 lb x 9
10 lb x 9
25 lb x 9
25 lb x 9

DB Row
7.5 lb x 9
15 lb x 9
30 lb x 9
30 lb x 9

DB One Arm Shoulder Press
25 lb x 9
25 lb x 9

DB Stiff Leg Deadlift
40 lb x 9
40 lb x 9

DB Curl
15 lb x 9
15 lb x 9

DB Single Leg Calf Raise
30 lb x 9
30 lb x 9



Saturday
DB Squat
10 lb x 9
20 lb x 9
40 lb x 9
40 lb x 9

DB Press
5 lb x 9
10 lb x 9
20 lb x 9
20 lb x 9

DB Row
7.5 lb x 9
15 lb x 9
27.5 lb x 9
27.5 lb x 9

DB One Arm Shoulder Press
20 lb x 9
20 lb x 9

DB Stiff Leg Deadlift
40 lb x 9
40 lb x 9

DB Curl
15 lb x 9
15 lb x 9

DB Single Leg Calf Raise
27.5 lb x 9
27.5 lb x 9

Author:  13lind Dog [ Tue Jul 29, 2014 12:14 pm ]
Post subject:  Re: Lift, Eat, Sleep

Tuesday
DB Squat
10 lb x 10
20 lb x 10
50 lb x 10
50 lb x 10

DB Press
7.5 lb x 10
15 lb x 10
27.5 lb x 10
27.5 lb x 10

DB Row
7.5 lb x 10
17.5 lb x 10
35 lb x 10
35 lb x 10

DB One Arm Shoulder Press
25 lb x 10
25 lb x 10

DB Stiff Leg Deadlift
50 lb x 10
50 lb x 10

DB Curl
17.5 lb x 10
17.5 lb x 10

DB Single Leg Calf Raise
35 lb x 10
35 lb x 10



Thursday
DB Squat
10 lb x 10
20 lb x 10
40 lb x 10
40 lb x 10

DB Press
5 lb x 10
10 lb x 10
25 lb x 10
25 lb x 10

DB Row
7.5 lb x 10
15 lb x 10
30 lb x 10
30 lb x 10

DB One Arm Shoulder Press
25 lb x 10
25 lb x 10

DB Stiff Leg Deadlift
40 lb x 10
40 lb x 10

DB Curl
15 lb x 10
15 lb x 10

DB Single Leg Calf Raise
30 lb x 10
30 lb x 10



Saturday
DB Squat
10 lb x 10
20 lb x 10
40 lb x 10
40 lb x 10

DB Press
5 lb x 10
10 lb x 10
20 lb x 10
20 lb x 10

DB Row
7.5 lb x 10
15 lb x 10
27.5 lb x 10
27.5 lb x 10

DB One Arm Shoulder Press
20 lb x 10
20 lb x 10

DB Stiff Leg Deadlift
40 lb x 10
40 lb x 10

DB Curl
15 lb x 10
15 lb x 10

DB Single Leg Calf Raise
27.5 lb x 10
27.5 lb x 10

Author:  13lind Dog [ Sat Aug 09, 2014 5:46 pm ]
Post subject:  Re: Lift, Eat, Sleep

Tuesday
DB Squat
10 lb x 11
20 lb x 11
50 lb x 11
50 lb x 11

DB Press
7.5 lb x 11
15 lb x 11
27.5 lb x 11
27.5 lb x 11

DB Row
7.5 lb x 11
17.5 lb x 11
35 lb x 11
35 lb x 11

DB One Arm Shoulder Press
25 lb x 11
25 lb x 11

DB Stiff Leg Deadlift
50 lb x 11
50 lb x 11

DB Curl
17.5 lb x 11
17.5 lb x 11

DB Single Leg Calf Raise
35 lb x 11
35 lb x 11



Thursday
DB Squat
10 lb x 11
20 lb x 11
40 lb x 11
40 lb x 11

DB Press
5 lb x 11
10 lb x 11
25 lb x 11
25 lb x 11

DB Row
7.5 lb x 11
15 lb x 11
30 lb x 11
30 lb x 11

DB One Arm Shoulder Press
25 lb x 11
25 lb x 11

DB Stiff Leg Deadlift
40 lb x 11
40 lb x 11

DB Curl
15 lb x 11
15 lb x 11

DB Single Leg Calf Raise
30 lb x 11
30 lb x 11



Saturday
DB Squat
10 lb x 11
20 lb x 11
40 lb x 11
40 lb x 11

DB Press
5 lb x 11
10 lb x 11
20 lb x 11
20 lb x 11

DB Row
7.5 lb x 11
15 lb x 11
27.5 lb x 11
27.5 lb x 11

DB One Arm Shoulder Press
20 lb x 11
20 lb x 11

DB Stiff Leg Deadlift
40 lb x 11
40 lb x 11

DB Curl
15 lb x 11
15 lb x 11

DB Single Leg Calf Raise
27.5 lb x 11
27.5 lb x 11

Author:  13lind Dog [ Sat Aug 09, 2014 5:48 pm ]
Post subject:  Re: Lift, Eat, Sleep

Sick for 12 rep week. This coming week I'll start back at 8 reps and work back up. I'll also add in three jogging sessions per week.

Author:  13lind Dog [ Sat Aug 16, 2014 8:03 pm ]
Post subject:  Re: Lift, Eat, Sleep

Monday
DB Squat
10 lb x 8
20 lb x 8
50 lb x 8
50 lb x 8

DB Press
7.5 lb x 8
15 lb x 8
27.5 lb x 8
27.5 lb x 8

DB Row
7.5 lb x 8
17.5 lb x 8
35 lb x 8
35 lb x 8

DB One Arm Shoulder Press
25 lb x 8
25 lb x 8

DB Stiff Leg Deadlift
50 lb x 8
50 lb x 8

DB Curl
17.5 lb x 8
17.5 lb x 8

DB Single Leg Calf Raise
35 lb x 8
35 lb x 8



Wednesday
DB Squat
10 lb x 8
20 lb x 8
40 lb x 8
40 lb x 8

DB Press
5 lb x 8
10 lb x 8
25 lb x 8
25 lb x 8

DB Row
7.5 lb x 8
15 lb x 8
30 lb x 8
30 lb x 8

DB One Arm Shoulder Press
25 lb x 8
25 lb x 8

DB Stiff Leg Deadlift
40 lb x 8
40 lb x 8

DB Curl
15 lb x 8
15 lb x 8

DB Single Leg Calf Raise
30 lb x 8
30 lb x 8



Friday
DB Squat
10 lb x 8
20 lb x 8
40 lb x 8
40 lb x 8

DB Press
5 lb x 8
10 lb x 8
20 lb x 8
20 lb x 8

DB Row
7.5 lb x 8
15 lb x 8
27.5 lb x 8
27.5 lb x 8

DB One Arm Shoulder Press
20 lb x 8
20 lb x 8

DB Stiff Leg Deadlift
40 lb x 8
40 lb x 8

DB Curl
15 lb x 8
15 lb x 8

DB Single Leg Calf Raise
27.5 lb x 8
27.5 lb x 8

Author:  13lind Dog [ Sun Aug 24, 2014 11:24 am ]
Post subject:  Re: Lift, Eat, Sleep

Note: Last weight check: 152 lb, 10 lb weight gain. Shooting for 155 lb soon. I'm cooking and eating a lot more now.


Tuesday
DB Squat
10 lb x 9
20 lb x 9
50 lb x 9
50 lb x 9

DB Press
7.5 lb x 9
15 lb x 9
27.5 lb x 9
27.5 lb x 9

DB Row
7.5 lb x 9
17.5 lb x 9
35 lb x 9
35 lb x 9

DB One Arm Shoulder Press
25 lb x 9
25 lb x 9

DB Stiff Leg Deadlift
50 lb x 9
50 lb x 9

DB Curl
17.5 lb x 9
17.5 lb x 9

DB Single Leg Calf Raise
35 lb x 9
35 lb x 9



Thursday
DB Squat
10 lb x 9
20 lb x 9
40 lb x 9
40 lb x 9

DB Press
5 lb x 9
10 lb x 9
25 lb x 9
25 lb x 9

DB Row
7.5 lb x 9
15 lb x 9
30 lb x 9
30 lb x 9

DB One Arm Shoulder Press
25 lb x 9
25 lb x 9

DB Stiff Leg Deadlift
40 lb x 9
40 lb x 9

DB Curl
15 lb x 9
15 lb x 9

DB Single Leg Calf Raise
30 lb x 9
30 lb x 9



Saturday
DB Squat
10 lb x 9
20 lb x 9
40 lb x 9
40 lb x 9

DB Press
5 lb x 9
10 lb x 9
20 lb x 9
20 lb x 9

DB Row
7.5 lb x 9
15 lb x 9
27.5 lb x 9
27.5 lb x 9

DB One Arm Shoulder Press
20 lb x 9
20 lb x 9

DB Stiff Leg Deadlift
40 lb x 9
40 lb x 9

DB Curl
15 lb x 9
15 lb x 9

DB Single Leg Calf Raise
27.5 lb x 9
27.5 lb x 9

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