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PostPosted: Thu Apr 30, 2009 7:57 pm 
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Location: Mass, USA
Deadlift
225xa few
275x5
315x5 (This felt ultra heavy, ultra)
365x3
4x1 @ 405

I'm such a damn puss. I should have hit one more rep.

Shrugs
315x18
405x12
455x8
315x12

DB Rows
100x12
105x10
110x8

Plate loaded pulldowns
3 plates each x 10
2x8 @ 3 plates and a 25 a side.

Standing calf raises
205x10
215x8
235x7

Still pissed I didn't at least try for the 5th dead. UGH!


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PostPosted: Sun May 03, 2009 3:10 pm 
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Legs were just not into it today, and besides, I'll be damned if I'm gonna do chest on a monday...

Incline DB Press
50x10
60x9
70x8

Rear Delt reverse pec deck thing
3x10 @ 7 setting

Side Bends
105x10
110x8
120x6

Flat DB Press
80x8
85x6
90x6

Crunch chair
90x5
105x5

Plate loaded dips
205x10
230x10
250x6

DB seated press
45x6
50x6
60x2

Flys on Pec Deck Machine
2x10 @ ? setting.

Just trying to get a pump.

Pressdowns & curls


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PostPosted: Mon May 04, 2009 7:53 pm 
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Location: Mass, USA
Squats
185x7
225x5
275x5
315x3
2x2 @ 315

Knee felt awesome

SLDL
225x8
255x8
275x8
295x8

(last 3 were pretty sloppy, and I'm amazed I even locked out the last one without falling forward. Good LAWD these make you work.)

Front squats
135x10
165x3

This is when my knee twinged. Below my right knee in front, like on the top of the shin. PLus this makes my shoulder feel like absolute shiznet using the clean grip.

Pull throughs
70x10
100x10
115x8

These are awkward and I look like a tool humping the rope. I get a fantastic mind muscle with my hamstrings though. Please tell me I'm supposed to feel it in my hammies.

Standing calf raise
205x10
220x10
235x8

Seated calf raise (plate loaded)
80x10
125x10
150x8

I'm totally spent. Legs are absolutely wasted. I've got to get more front squats, even if it's one set of 20 of something.

2 HUGE dudes came in, and I mean IBF offseason huge. It was awesome to lift around people that size.


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PostPosted: Wed May 06, 2009 7:59 pm 
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Joined: Mon Aug 25, 2008 7:51 pm
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Location: Mass, USA
Deadlift
225x8
275x5
315x5
365x5

I had absolutely zero intention of doing these driving over. My stomach still is kinda off today. And my legs and knees are pretty beat up from Monday. Figured I would try out 225 just to warm up my PC, it felt ultra lite, which is a head scratcher, so I kept going. Stopped @ 365 mainly because, well I figured I should deload once, my stupidity has gathered up some nice injuries lately.

Shrug
365x12
405x10
455x8

Hang Clean
135x5
155x4

I feel like these would be better in sets of 2 maybe 3 tops, and like 10 sets over 20-30 mins. I have zero reason why, no science, just feel. So they should almost be their own day or at least 1/2 a workout.

Lat Pulldown
3x10
3+25x8
4x8
4+10x6

T bar rows (slow with middle back concentration)
45x12
70x10
80x8

Wow, If I could see it in a mirror I'm sure my back would be more pitiful than I thought previous.

DB Rows
110x10
120x8
125x6

Not a bad day, for still feeling a bit "off kilter"


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PostPosted: Sun May 10, 2009 2:58 pm 
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Location: Mass, USA
BB Bench
2xa million by bar

DB Incline
55x8
65x8
70x6
65x9

Side bends
105x7
115x6
120x5

DBFlat bench
75x8
85x6

Seated shoulder
55x8
60x5
50x9

plate loaded dips
220x10
230x10
240x6

One set of pec deck to get some more blood flowing

Curls/pushdowns/lat raises


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PostPosted: Wed May 13, 2009 8:00 pm 
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Location: Mass, USA
So my week off turned into two days off

Deadlift
225x8 or so
275x5
315x5
365x3
405x3
405x2

So The "I'm not gonna deadlift" turned into "Just a few reps to warm up" to "Oh well I'm already here." Although I'm gonna catch a whoopin if my wife finds out.

No leg issue.

Shrugs
315x15
365x15
315x16+ (I lost count after 16, probaly 3 or 4 more.)

No leg pain, no discomfort, but I could actually feel it at this point.

DB Rows
110x10
120x8
125x8

Okay. Last set, I had some pain. I shifted my weight on my foot mid rep, and placed my foot in a way where it hurt like a SOB when I put my weight on it. Balls of my feet I believe.

T bar rows
70x8
80x8
45x12

Close sup grip pulldowns (cab;e)
160x8
175x8

Wide pro grip cable pulldowns
100x8

Curls for the girls.

At least I have more feedback for the doctor.


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PostPosted: Sun May 17, 2009 7:16 pm 
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Location: Mass, USA
Saturday at a strange gym near my mom's house.

First off this place is the BOMB!!! The back room is where the cage & rack are. Dead Platform & dumbells up to 200lbs. Everything was old and rusty, banged up and dingy. It felt like home.

Oh yeah, bumper plates, rubber plates, and one of the contraptions you use to lift the bar up to load the plates on deads. God it would almost be worth it to move back there just for that 300 square feet. It was a flippin great place to be.

Deads

shrugs

pulldowns

Clean and Jerks
135x3
155x3
185x1

Two things:

1) Awesome that I got 185 over my head, it was ugly, very ugly, but it went up and I locked out.

2) Bumper plates are the SH*T!!!! So much nicer to just drop the bar from your chest than ease it down to the floor.

Seated press

curls & pulldowns

For $10 for a guest pass I feel like I could have tossed the weight more.

Asked the small supplement shop I spend my money at to look into Surge. He tried to sell me this other stuff. I may try it, but at $50 I want to do more research.


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PostPosted: Tue May 19, 2009 9:15 pm 
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Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
BB Bench
2x a ton with the bar

Incline DB
50x10
60x8
70x6
75x5

Flat DB
75x8
85x5
90x3

Plate loaded dip
230x10
250x6.5
260x5.5

Seated DB Press
40x8
50x8
60x0
50x4

NOt enough rest here

DB Laterals
25x8
30x8
20x8

Curls & skull crushers


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 Post subject:
PostPosted: Wed May 20, 2009 7:42 pm 
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Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Deadlift
225xa lot
275x5
315x5
365x3
2x3 @ 405

Feeling good. I'm starting to get some weird looks. It's pretty good stuff.

Shrugs
315x20
365x16
415x10 (well 9, there was a lot of hip in the last one, a lot.)

DB rows
110x10
120x10
125x8

Plate loaded Pulldowns
3 plates x 8
3 +25 x 8
3 +35 x 8

That's it. Nothing left. Almost vomited during the DB rows, it was awesome. Leg feels better everyday. I can't wait to do legs again, but I'm still nervous about it.


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PostPosted: Sat May 23, 2009 1:31 pm 
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Location: Mass, USA
BB flat
2x a lot

DB FLat
65x8
75x8
85x5
95x3 (ugly, but I'm counting them)

Really had a good stroke today. Wasn't all Tri's and shoulders

Seated Press
40x10
50x8
60x5 or 6

Laterial raise
3x10 15, 20, 25

plate loaded dip
230x10
250x10
270x7 (well really 6.5ish)

2 sets of Pec deck for a pump

curls for the girls

If I can get to the gym tomorrow or Monday (wife is out of town, and a sitter might be hard to get,) I'm thinking about legs. My leg feels good, no pain for two or three days, I'm not sure yet though...

(I think the 3 reps of 95 is a PR, but I'm not sure.)


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PostPosted: Mon May 25, 2009 4:38 pm 
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Whole lot of crap.

Awful today. No effort, no motivation. Just awful.

Too big a breakfast too close to lifting. Everything felt ultra heavy today.

man. I haven't had this bad a workout in awhile. Oh well...

Gotta keep moving


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PostPosted: Wed May 27, 2009 7:15 pm 
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Wife is back from TN, so I got a good lift in.

BB bench bar for warm up

DB Bench
65x10
75x8
85x5
95x3

Knock wood I think I found my grove. I can really feel my chest the last two bench days. Arms angled 45 degrees from my sides with DB at that angle forming a triangle towards my chest.

Seated press
45x10
55x6
60x5
40x5

Lat Raises
20,25,30

Plate loaded dips
230x10
260x8
280x4

curls

Close grip Bench (This are the BOMB)

Curls

Pushdowns

One set of flys

I'm thinking I'm getting fully entrenched in the hypertrophy darkside. It''s kind of nice over here. (but I refuse to do higher reps on some exercises. I'm not bright.)


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 Post subject:
PostPosted: Thu May 28, 2009 7:57 pm 
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Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Deads
225x8
275x5
315x5
365x3
3x4 @ 405

I'm hitching a lot of these reps @ 405 except the first set, it is clean.

Shrugs
405x10
425x10
315x12


Pulldowns
3 plates X 8
3 +25 x 8
4 plates x 8

SOme rows on the T bar thing.

Honestly after those deads, I was wiped out. It was awesome.


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 Post subject:
PostPosted: Thu May 28, 2009 7:58 pm 
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Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Deads
225x8
275x5
315x5
365x3
3x4 @ 405

I'm hitching a lot of these reps @ 405 except the first set, it is clean.

Shrugs
405x10
425x10
315x12


Pulldowns
3 plates X 8
3 +25 x 8
4 plates x 8

SOme rows on the T bar thing.

Honestly after those deads, I was wiped out. It was awesome.


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 Post subject:
PostPosted: Thu May 28, 2009 8:02 pm 
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Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Deads
225x8
275x5
315x5
365x3
3x4 @ 405

I'm hitching a lot of these reps @ 405 except the first set, it is clean.

Shrugs
405x10
425x10
315x12


Pulldowns
3 plates X 8
3 +25 x 8
4 plates x 8

SOme rows on the T bar thing.

Honestly after those deads, I was wiped out. It was awesome.


TRIPLE POST FTW!!!!!!!!!!!!!!!


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