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PostPosted: Sat Feb 25, 2012 9:29 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4441
Location: Pennsylvania
Workout A (02/14/12)
Barbell Box Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 365 lbs for 03 reps
5) 365 lbs for 03 reps
6) 365 lbs for 03 reps

Barbell Deadlift
1) 225 lbs for 05 reps
2) 315 lbs for 03 reps
3) 365 lbs for 03 reps
4) 385 lbs for 03 reps
5) 405 lbs for 03 reps


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PostPosted: Sat Feb 25, 2012 9:34 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4441
Location: Pennsylvania
Workout B (02/16/12)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 295 lbs for 05 reps
5) 295 lbs for 05 reps
6) 295 lbs for 05 reps

Barbell Pendlay Row
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 275 lbs for 05 reps
4) 285 lbs for 05 reps
5) 285 lbs for 05 reps
6) 285 lbs for 05 reps

Overhand Pull-up
1) 10 reps
2) 12 reps
3) 12 reps


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PostPosted: Sat Feb 25, 2012 9:38 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4441
Location: Pennsylvania
Workout C (02/20/12)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 03 reps
4) 285 lbs for 03 reps
5) 295 lbs for 03 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 275 lbs for 03 reps
4) 285 lbs for 03 reps
5) 290 lbs for 03 reps

Turkish Get-ups
1) _65 lbs for 03 reps ea.
2) _75 lbs for 03 reps ea.
3) _85 lbs for 03 reps ea.
4) _95 lbs for 03 reps ea.


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PostPosted: Sat Feb 25, 2012 9:42 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4441
Location: Pennsylvania
Workout D (02/22/12)
Barbell Military Press
1) _95 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 05 reps
4) 195 lbs for 05 reps
5) 195 lbs for 05 reps
6) 195 lbs for 05 reps

Dumbbell Snatch
1) _65 lbs for 05 reps ea.
2) _65 lbs for 05 reps ea.
3) _65 lbs for 05 reps ea.

DB Rear Delt Row
1) 100 lbs for 10 reps ea.
2) 100 lbs for 10 reps ea.
3) 100 lbs for 10 reps ea.


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PostPosted: Sat Mar 03, 2012 10:41 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4441
Location: Pennsylvania
Workout A (03/01/12)
Barbell Box Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 365 lbs for 05 reps
5) 365 lbs for 05 reps
6) 365 lbs for 05 reps

Barbell Deadlift
1) 225 lbs for 05 reps
2) 315 lbs for 05 reps
3) 365 lbs for 05 reps
4) 405 lbs for 05 reps

Barbell Hold (grip)
1) 455 lbs for 10 sec.
2) 495 lbs for 10 sec.
3) 495 lbs for 10 sec.
4) 495 lbs for 10 sec.


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PostPosted: Fri Mar 23, 2012 8:55 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4441
Location: Pennsylvania
Workout B (03/05/12)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 285 lbs for 03 reps
4) 305 lbs for 03 reps
5) 305 lbs for 03 reps
6) 305 lbs for 03 reps

Barbell Pendlay Row
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 275 lbs for 03 reps
4) 295 lbs for 03 reps
5) 295 lbs for 03 reps
6) 295 lbs for 03 reps

Overhand Pull-up
1) +00 lbs for 05 reps
2) +25 lbs for 05 reps
3) +25 lbs for 05 reps
4) +25 lbs for 05 reps


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PostPosted: Fri Mar 23, 2012 9:01 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4441
Location: Pennsylvania
Workout C (03/07/12)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 03 reps
4) 285 lbs for 03 reps
5) 285 lbs for 03 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 255 lbs for 05 reps
4) 260 lbs for 05 reps
5) 265 lbs for 05 reps

Turkish Get-up
1) _65 lbs for 05 reps ea.
2) _75 lbs for 05 reps ea.
3) _85 lbs for 05 reps ea.


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PostPosted: Fri Mar 23, 2012 9:06 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4441
Location: Pennsylvania
Workout D (03/09/12)
Barbell Military Press
1) _95 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 05 reps
4) 185 lbs for 05 reps
5) 185 lbs for 05 reps

Dumbbell Snatch
1) _65 lbs for 05 reps ea.
2) _65 lbs for 05 reps ea.
3) _65 lbs for 05 reps ea.

DB Rear Delt Row
1) 100 lbs for 10 reps ea.
2) 100 lbs for 10 reps ea.
3) 100 lbs for 10 reps ea.


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PostPosted: Fri Mar 23, 2012 9:13 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4441
Location: Pennsylvania
Workout A (03/13/12)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 03 reps
4) 385 lbs for 02 reps

Barbell Deadlift
1) 225 lbs for 05 reps
2) 315 lbs for 03 reps
3) 385 lbs for 03 reps


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PostPosted: Fri Mar 23, 2012 9:18 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4441
Location: Pennsylvania
Workout B (03/15/12)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 285 lbs for 05 reps
5) 285 lbs for 05 reps
6) 285 lbs for 05 reps

Barbell Bent-over Row
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 295 lbs for 05 reps
4) 325 lbs for 05 reps
5) 345 lbs for 05 reps
6) 355 lbs for 05 reps

Overhand Pull-up
1) 10 reps
2) 10 reps
3) 10 reps


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PostPosted: Fri Mar 23, 2012 9:23 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4441
Location: Pennsylvania
Workout C (03/19/12)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 02 reps
4) 295 lbs for 02 reps
5) 295 lbs for 02 reps
6) 295 lbs for 02 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 275 lbs for 03 reps
4) 295 lbs for 03 reps
5) 305 lbs for 03 reps
6) 315 lbs for 03 reps

Turkish Get-up
1) _65 lbs for 03 reps ea.
2) _85 lbs for 03 reps ea.
3) 100 lbs for 03 reps ea. - New PR!


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PostPosted: Sat Mar 24, 2012 6:36 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4441
Location: Pennsylvania
Workout D (03/21/12)
Barbell Military Press
1) _95 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 05 reps
4) 195 lbs for 05 reps
5) 195 lbs for 05 reps
6) 195 lbs for 05 reps

Dumbbell Snatch
1) _65 lbs for 05 reps ea.
2) _75 lbs for 05 reps ea.
3) _80 lbs for 05 reps ea.

DB Rear Delt Row
1) 100 lbs for 05 reps ea.
2) 110 lbs for 05 reps ea.
3) 110 lbs for 05 reps ea.


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 Profile  
 
PostPosted: Sat Mar 24, 2012 6:42 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4441
Location: Pennsylvania
Workout A (03/23/12)
Barbell Box Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 345 lbs for 05 reps
5) 365 lbs for 05 reps
6) 365 lbs for 05 reps
7) 365 lbs for 05 reps

Barbell Deadlift
1) 225 lbs for 05 reps
2) 315 lbs for 05 reps
3) 385 lbs for 05 reps
4) 435 lbs for 04 reps
5) 405 lbs for 05 reps

Barbell Hold (grip)
1) 455 lbs for 10 sec.
2) 495 lbs for 10 sec.
3) 515 lbs for 10 sec.
4) 515 lbs for 10 sec.


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PostPosted: Tue Mar 27, 2012 7:31 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4441
Location: Pennsylvania
Workout B (03/26/12)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 295 lbs for 03 reps
4) 305 lbs for 03 reps
5) 305 lbs for 03 reps
6) 305 lbs for 03 reps

Barbell Bent-over Row
1) 135 lbs for 12 reps
2) 225 lbs for 12 reps
3) 295 lbs for 05 reps
4) 345 lbs for 03 reps
5) 365 lbs for 03 reps
6) 375 lbs for 03 reps

Overhand Pull-up
1) +00 lbs for 06 reps
2) +25 lbs for 06 reps
3) +25 lbs for 06 reps
4) +25 lbs for 06 reps


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PostPosted: Thu Mar 29, 2012 9:35 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4441
Location: Pennsylvania
Workout C/D (03/29/12)
Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 05 reps
3) 245 lbs for 05 reps
4) 245 lbs for 05 reps
5) 245 lbs for 05 reps

BB Military Press
1) 135 lbs for 05 reps
2) 185 lbs for 05 reps
3) 195 lbs for 05 reps
4) 195 lbs for 05 reps
5) 195 lbs for 05 reps


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 Profile  
 
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