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PostPosted: Wed Nov 19, 2008 10:30 pm 
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11/19/08:

Full Squat:
100x10
150x5
205x5rx3s
210x5

Flat Bench:
90x10
135x5
175x5rx3s
180x2

Pendlay Row:
90x10
130x5
160x5rx5s

Weighted Hypers
25# x10rx2s

Ab wheel:
x15,15,15

Shrug:
130x10
160x5
180x5
200x5rx3s


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PostPosted: Fri Nov 21, 2008 9:59 pm 
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11/21/08:

Full Squat:
85x10
135x5
165x5rx3s

Standing OH Press:
60x10
90x5
118x5
118x4
118x4

Sumo DL:
150x10
225x5
270x5
290x5
300x5
300x4

Rear Delt Row:
130x5
150x5
155x5
160x5
165x5
170x5

Chinups:
x8, x4

Front Raise:
50x10
55x8
55x8

Close Grip Chinups:
x8
x6


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PostPosted: Sun Nov 23, 2008 7:39 pm 
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11/23/08:

Full Squats:
105x10
160x5
210x5rx3s <OK to add 5 lbs next time.

Flat Bench:
90x10
135x5
180x4
180x4
180x3
180x2

Pendlay Row:
80x10
120x5
164x5rx3s <stay at 164 add sets

Weighted Triceps Dips:
BW +10 pounds
10,10,7

Curl:
95x10 < go for 3 sets of 8 reps next time
95x8
95x5

Standing Triceps Ext:
63.5x8rx3s <65# next time


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PostPosted: Wed Nov 26, 2008 10:37 pm 
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11/26/08:

Full Squats:
105x10
165x5
215x5rx3s < add sets next time

Flat Bench:
90x10
135x5
177.5x5
177.5 x 5 < almost 5 not quite all the way up
177.5 x 3

Pendlay Row:
130x5
164x5rx5s <168 next time

Weighted Hypers:
25# x 10r x 3s

Ab Wheel:
x20, x20, x10

Shrug:
130x10
180x8
190x8, x8


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PostPosted: Fri Nov 28, 2008 5:45 pm 
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11/28/08:

Squat:
80x10
120x5
160x5rx3s

Standing OH Press:
60x10
90x5
118x4 < a tad too much weight
115x5
115x4

Sumo DL:
150x10
225x5
250x5
280x5
300x5rx3s

Chinups:
10,6,7

Rear Delt Row:
85x10
130x5
150x5 <too high weight
130x8rx2s

Side Lateral rasie supersetted with Front Raise:
SLR:
20X10
25X8
20X10

Front Raise:
40x10
50x8
50x8


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PostPosted: Sun Nov 30, 2008 2:48 pm 
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11/30/08:

1.8 mile run in 17:50


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PostPosted: Mon Dec 01, 2008 10:12 pm 
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Full Squats:
105x10
165x5
215x5rx3s < 220 next time

Flat Bench:
90x10
135x5
177.5x5rx2s
177.5x3rx2s

Pendlay Row:
130x5
168x5rx4s
170x5

Weighted Triceps Dips:
BW +10#
10,10,8

Curl:
95x8rx3s <1 more set next time

Standing Triceps Ext:
65x8 <too much
64x7
60x7 <60 next time


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PostPosted: Thu Dec 04, 2008 11:27 pm 
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12/4/08:

Squats:
110x10
170x5
220x5
220x5
220x4

Flat Bench:
90x10
135x5
177x5
177x5
177x4
177x3

Pendlay Row:
130x5
170x5rx3s
170x4

Weighted Hypers:
25#x10rx3s

Ab wheel:
15,15,15


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PostPosted: Sat Dec 06, 2008 1:51 pm 
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12/6/08:

82x10
123x5
164x5rx3s

Standing OH Press:
60x10
90x5
110x5rx5s

Sumo DL:
150x10
225x5
275x5
305x5
310x4

Chinups:
10,6,5 1/2

Rear Delt Row:
130x8
130x8
110x8 <stay at 110 better technique

Side Lateral Raise:
20x8rx3s

Cuban Rotation (barbell)
40x8
45x8
45x8


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PostPosted: Sun Dec 07, 2008 12:08 pm 
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12/7/08:

1.8 mile run in 18:10


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PostPosted: Tue Dec 09, 2008 10:42 pm 
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12/9/08: 80 minute workout

Squat:
110x10
170x5
220x5rx4s

Bench:
90x10
130x5
177x5rx3s
177x3

Pendlay Row:
130x5
174x5rx4s

Weighted dips:
BW +10
10,10,8

Curl
95x8rx3s

Standing Tri Ext:
60x8,8,6


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PostPosted: Fri Dec 12, 2008 1:28 pm 
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12/12/08: Current BW: 177-180 pounds
Full Squat:
113x10
175x5
225x5
225x5
225x4

Bench:
92x10
133x5
180x5
180x5
180x4
180x3

Pendlay Row:
130x5
178x5rx3s <stay at this weight next time work on form

Weighted Hypers:
27.5x10
30x10
30x10

Shrug:
180x8
185x8
190x8
195x8

Ab wheel (from knees)
20rx3s


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PostPosted: Sun Dec 14, 2008 1:18 pm 
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12/14/08:

1.8 mile run in 18:03


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PostPosted: Tue Dec 16, 2008 9:45 pm 
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12/15/18:

Couldn't post yesterday. The kids had the computer for homework.

Full Squat:
85# (38.6 KG) 10r
130# (59 kg) 5r
170# (77 kg) 5r x 3s

Standing OH Press:
55# (25kg) 10r
85# (38.6 kg) 5r
115# (52 kg) 5r x 5s

Sumo DL:
150# (68kg) 10r
225# (102kg) 5r
280# (127 kg) 5r
305# (138.6 kg) 5r
310# (141 kg) 5r x 2s

Chinups:
10,6,6

Rear Delt Row:
110# (55kg) 8r
115# (52 kg) 8r
120# (54.5 kg) 6r
125# (57 kg) 5r
130# (59 kg) 5r
135# (61.4 kg) 5r
140# (63.6 kg) 5r

Side lateral raise:
with pause at top
20# (9.1 kg) 8r x 3s

Front Raise:
45# (20.5 kg) 8r
50# (22.7 kg) 8r x 2s


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PostPosted: Wed Dec 17, 2008 11:14 pm 
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12/17/08:

Full Squat:
110# (50 kg) x10
175# (79 kg) x5
225# (102 kg) 5rx3s

Flat Bench:
90# (41 kg) x10
130# (569 kg) x5
180# (82 kg) 5rx3s
185# (84 kg) x3
190# (86kg) x1
195# (88kg) x1 <working on 200# at 179# BW

Pendlay Row:
130# (69 kg) x5
178# (81 kg) x4 <too heavy
170# (77 kg) 5rx4s

Weighted Dips:
BW+20#
8,8,8

Curl:
92.5# (42 kg) x10
100# (45 kg) 8,7

Standing Triceps ext:
60# (27 kg) 8r x 4s


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