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Exercise Prescription on the Net
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 Post subject:
PostPosted: Wed Mar 09, 2011 3:27 pm 
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Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Recovery Day

Squats
185x5
185x5

Bench Press
135x5
135x5

Chin-ups
5,4,4


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 Post subject:
PostPosted: Fri Mar 11, 2011 4:29 pm 
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Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Intensity Day

Squats
275x1
295x1
295x1

Bench Press
175x2
175x4
180x2
180x2

Deadlift
350x1


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 Post subject:
PostPosted: Mon Mar 14, 2011 7:49 pm 
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Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Volume Day

Squats
275x3
270x2
255x2
255x3
225x3

Press
115x1
125x3
125x2
125x2
95x4
95x5

Chin-ups
5,4,4

Dips
7,5,5


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 Post subject: Re: Jefferson's Log
PostPosted: Wed Mar 16, 2011 9:01 pm 
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Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Light Day

Squats
185x5

Press
85x5
85x5

Good Mornings*
135x5

Tried doing these for the first time.


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 Post subject: Re: Jefferson's Log
PostPosted: Fri Mar 18, 2011 3:22 pm 
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Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Intensity Day

Squats
145x5

Press
115x2
115x1
115x1

Pull-ups
5,5,5


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 Post subject: Re: Jefferson's Log
PostPosted: Mon Mar 21, 2011 9:20 pm 
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Advanced Member
Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Volume Day

Squats
225x5
255x4
255x3
255x3

Bench Press
175x3
175x3
165x5
165x4

DB Rows
85x5
85x7
85x7

Dips
5,4,4


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 Profile  
 
 Post subject: Re: Jefferson's Log
PostPosted: Fri Mar 25, 2011 12:17 pm 
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Advanced Member
Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Intensity Day

Squats
165x5

Bench Press
170x5

Deadlift
325x5


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 Profile  
 
 Post subject: Re: Jefferson's Log
PostPosted: Mon Mar 28, 2011 9:13 pm 
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Advanced Member
Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Volume Day

Squats
255x5
255x5
255x5

Press
95x5
95x5
95x5
95x5
95x5

Pull-ups
BWx5
BWx5
BWx5


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 Profile  
 
 Post subject: Re: Jefferson's Log
PostPosted: Fri Apr 01, 2011 1:35 pm 
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Advanced Member
Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Intensity Day

Squats
270x5

Press
100x5

Pull-ups
7


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 Profile  
 
 Post subject: Re: Jefferson's Log
PostPosted: Mon Apr 04, 2011 8:46 pm 
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Advanced Member
Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Volume Day
Squats
265x3
260x3
255x3

Close Grip Bench Press
125x5
135x5
150x10

Barbell Rows
150x5
150x5
150x5

I worked out at the Jefferson gym today, our bench sucks so you have to either to close grip or very wide grip. Also constant partying has weakend my body.


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 Post subject: Re: Jefferson's Log
PostPosted: Wed Apr 06, 2011 3:45 pm 
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Advanced Member
Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Light Day

Squats
175x5

Bench Press
125x5

Chin-ups
5


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 Profile  
 
 Post subject: Re: Jefferson's Log
PostPosted: Fri Apr 08, 2011 12:59 pm 
Offline
Advanced Member
Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Intensity Day

Squats
315x1

Bench Press
185x2

Deadlift
315x3


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 Profile  
 
 Post subject: Re: Jefferson's Log
PostPosted: Mon Apr 11, 2011 11:34 am 
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Advanced Member
Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Volume Day

Squats
185x14

Press
80x7
80x8

Pull-ups
5,6

Dips (horizontal)
BW+25x8
BW+35x10
BW+45x10


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 Profile  
 
 Post subject: Re: Jefferson's Log
PostPosted: Mon Apr 18, 2011 3:31 pm 
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Advanced Member
Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Cycle 1

Press
70x5
70x5
90x9

Pull-ups
6,5,5,4

Dips (horizontal)
BW+45x15
BW+45x15
BW+45x15


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 Profile  
 
 Post subject: Re: Jefferson's Log
PostPosted: Wed Apr 20, 2011 1:16 pm 
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Advanced Member
Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Deadlift
240x5
285x6

Good Mornings
100x9
80x9
80x9

Hanging Leg-raises
10,10,10


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