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PostPosted: Wed Aug 01, 2012 4:54 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Workout D (08/01/12)
Barbell Military Press
1) 135 lbs for 10 reps
2) 185 lbs for 06 reps
3) 190 lbs for 06 reps
4) 190 lbs for 06 reps
5) 190 lbs for 06 reps

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

DB Rear Delt Row
1) 100 lbs for 08 reps ea.
2) 100 lbs for 08 reps ea.
3) 100 lbs for 08 reps ea.


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PostPosted: Mon Aug 06, 2012 4:14 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Workout A (08/06/12)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 03 reps
4) 365 lbs for 03 reps
5) 375 lbs for 03 reps
6) 365 lbs for 03 reps
7) 315 lbs for 03 reps

Straight-leg Deadlift
1) 225 lbs for 05 reps
2) 315 lbs for 05 reps
3) 365 lbs for 05 reps
4) 385 lbs for 05 reps
5) 405 lbs for 05 reps


Last edited by Matt Z on Wed Aug 08, 2012 4:53 pm, edited 1 time in total.

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PostPosted: Wed Aug 08, 2012 4:52 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Workout B (08/08/12)
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 04 reps

BB Bent-over Row
1) 185 lbs for 12 reps
2) 275 lbs for 08 reps
3) 335 lbs for 08 reps
4) 345 lbs for 08 reps
5) 345 lbs for 08 reps
6) 345 lbs for 08 reps

Overhead Squat
1) _95 lbs for 12 reps
2) 115 lbs for 08 reps
3) 135 lbs for 08 reps


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PostPosted: Fri Aug 10, 2012 5:30 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Workout C (08/10/12)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 205 lbs for 05 reps
3) 255 lbs for 05 reps
4) 265 lbs for 05 reps
5) 265 lbs for 05 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 205 lbs for 05 reps
3) 255 lbs for 05 reps
4) 265 lbs for 05 reps

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


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PostPosted: Mon Aug 13, 2012 4:24 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Workout D (08/13/12)
Barbell Military Press
1) 135 lbs for 10 reps
2) 185 lbs for 03 reps
3) 205 lbs for 03 reps
4) 215 lbs for 03 reps
5) 215 lbs for 03 reps
6) 215 lbs for 03 reps

Overhand Pull-up
1) +00 lbs for 05 reps
2) +25 lbs for 03 reps
3) +25 lbs for 03 reps
4) +25 lbs for 03 reps

DB Rear Delt Row
1) 100 lbs for 05 reps ea.
2) 110 lbs for 03 reps ea.
3) 120 lbs for 03 reps ea.


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PostPosted: Wed Aug 15, 2012 6:31 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Workout A (08/15/12)
Barbell Back 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) 345 lbs for 05 reps

Straight-leg Deadlift
1) 225 lbs for 05 reps
2) 315 lbs for 05 reps
3) 365 lbs for 05 reps
4) 385 lbs for 05 reps
5) 405 lbs for 05 reps

Barbell Hold (grip)
1) 405 lbs for 10 sec.
2) 455 lbs for 10 sec.
3) 495 lbs for 10 sec.
4) 515 lbs for 10 sec.


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PostPosted: Fri Aug 17, 2012 4:59 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Workout B (08/17/12)
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

BB Bent-over Row
1) 185 lbs for 12 reps
2) 275 lbs for 08 reps
3) 315 lbs for 08 reps
4) 345 lbs for 08 reps
5) 345 lbs for 08 reps
6) 345 lbs for 08 reps

Overhead Squat
1) _95 lbs for 12 reps
2) 115 lbs for 08 reps
3) 135 lbs for 08 reps


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PostPosted: Mon Aug 20, 2012 4:52 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Workout C (08/20/12)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 03 reps
3) 275 lbs for 02 reps
4) 295 lbs for 02 reps
5) 305 lbs for 02 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 225 lbs for 03 reps
3) 275 lbs for 02 reps
4) 295 lbs for 02 reps
5) 305 lbs for 02 reps

Turkish Get-up
1) _65 lbs for 03 reps ea.
2) _85 lbs for 01 rep ea.
3) 100 lbs for 01 rep ea.
4) 110 lbs for 01 rep ea. (New PR!)


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PostPosted: Wed Aug 22, 2012 6:59 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Workout D (08/22/12)
Barbell Military Press
1) 135 lbs for 10 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

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

DB Rear Delt Row
1) _95 lbs for 05 reps ea.
2) 110 lbs for 05 reps ea.
3) 120 lbs for 05 reps ea. (New PR!)


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PostPosted: Mon Aug 27, 2012 10:23 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Workout B (08/27/12)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 285 lbs for 03 reps
4) 295 lbs for 03 reps
5) 305 lbs for 03 reps
6) 310 lbs for 03 reps

BB Bent-over Row
1) 135 lbs for 12 reps
2) 225 lbs for 12 reps
3) 315 lbs for 08 reps
4) 365 lbs for 05 reps
5) 365 lbs for 05 reps
6) 365 lbs for 05 reps

Overhead Squat
1) _95 lbs for 12 reps
2) 115 lbs for 08 reps
3) 115 lbs for 08 reps
4) 115 lbs for 08 reps


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PostPosted: Sat Sep 01, 2012 2:22 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Workout C (08/29/12)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 205 lbs for 05 reps
3) 255 lbs for 05 reps
4) 255 lbs for 05 reps
5) 255 lbs for 05 reps

Barbell High Pull
1) 135 lbs for 05 reps
2) 205 lbs for 05 reps
3) 255 lbs for 05 reps


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PostPosted: Sat Sep 01, 2012 2:25 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Workout D (08/31/12)
Barbell Military Press
1) 135 lbs for 10 reps
2) 185 lbs for 05 reps
3) 185 lbs for 05 reps
4) 185 lbs for 05 reps

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

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


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PostPosted: Sat Sep 08, 2012 1:54 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Workout A (09/05/12)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 03 reps
4) 315 lbs for 03 reps
5) 315 lbs for 03 reps
6) 315 lbs for 03 reps

Barbell Deadlift
1) 225 lbs for 05 reps
2) 315 lbs for 03 reps
3) 365 lbs for 01 rep
4) 405 lbs for 01 rep
5) 405 lbs for 01 rep


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PostPosted: Sat Sep 08, 2012 1:56 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Workout B (09/07/12)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps

BB Bent-over Row
1) 135 lbs for 12 reps
2) 225 lbs for 12 reps
3) 315 lbs for 08 reps


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PostPosted: Wed Oct 03, 2012 4:23 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Workout C (09/10/12)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 225 lbs for 03 reps
3) 275 lbs for 03 reps
4) 285 lbs for 03 reps
5) 285 lbs for 03 reps
6) 285 lbs for 03 reps

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

Turkish Get-up
1) 60 lbs for 03 reps ea.
2) 75 lbs for 03 reps ea.
3) 75 lbs for 03 reps ea.


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