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PostPosted: Wed Oct 03, 2012 4:27 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4402
Location: Pennsylvania
Workout D (09/12/12)
Barbell Military Press
1) _95 lbs for 12 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

Dumbbell Snatch
1) _45 lbs for 05 reps ea.
2) _45 lbs for 05 reps ea.
3) _45 lbs for 05 reps ea.

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: Wed Oct 03, 2012 4:31 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4402
Location: Pennsylvania
Workout B (09/17/12)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 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

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

Overhand Pull-up
1) 5 reps
2) 5 reps
3) 5 reps


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PostPosted: Wed Oct 03, 2012 4:36 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4402
Location: Pennsylvania
Workout C (09/19/12)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 205 lbs for 05 reps
3) 255 lbs for 05 reps

Barbell High Pull
1) 135 lbs for 05 rep
2) 205 lbs for 05 rep
3) 255 lbs for 05 rep
4) 265 lbs for 05 rep
5) 265 lbs for 05 rep

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


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PostPosted: Wed Oct 03, 2012 4:39 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4402
Location: Pennsylvania
Workout D (09/21/12)
Barbell Military Press
1) _95 lbs for 12 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

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: Wed Oct 03, 2012 4:43 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4402
Location: Pennsylvania
Workout B (09/26/12)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 275 lbs for 05 reps
5) 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
4) 315 lbs for 08 reps
5) 315 lbs for 08 reps

Overhand Pull-up
1) 10 reps
2) 10 reps
3) 05 reps


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PostPosted: Wed Oct 03, 2012 4:45 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4402
Location: Pennsylvania
Workout C (09/28/12)
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
5) 265 lbs for 05 reps
6) 265 lbs for 05 reps


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 Profile  
 
PostPosted: Wed Oct 03, 2012 4:49 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4402
Location: Pennsylvania
Workout D (10/01/12)
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 lbs for 05 reps
3) 205 lbs for 03 reps
4) 205 lbs for 03 reps
5) 205 lbs for 03 reps

Dumbbell Snatch
1) _65 lbs for 05 reps ea.
2) _80 lbs for 03 reps ea.
3) _80 lbs for 03 reps ea.
4) _80 lbs for 03 reps ea.


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PostPosted: Thu Oct 04, 2012 7:17 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4402
Location: Pennsylvania
Workout A (10/04/12)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 315 lbs for 05 reps
5) 315 lbs for 05 reps
6) 315 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


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PostPosted: Fri Oct 05, 2012 5:54 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4402
Location: Pennsylvania
Workout B (10/05/12)
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

BB Bent-over Row
1) 135 lbs for 12 reps
2) 225 lbs for 12 reps
3) 315 lbs for 08 reps
4) 345 lbs for 08 reps
5) 345 lbs for 08 reps


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 Profile  
 
PostPosted: Mon Oct 08, 2012 4:41 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4402
Location: Pennsylvania
Workout C (10/08/12)
Barbell High Pull
1) 135 lbs for 05 reps
2) 205 lbs for 05 reps
3) 255 lbs for 03 reps
4) 275 lbs for 03 reps
5) 285 lbs for 03 reps

Dumbbell Step-up*
1) _90 lbs for 05 reps ea.
2) 110 lbs for 05 reps ea.
3) 130 lbs for 05 reps ea.
4) 150 lbs for 05 reps ea.

* 12" step


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PostPosted: Wed Oct 10, 2012 5:09 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4402
Location: Pennsylvania
Workout D (10/10/12)
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 lbs for 05 reps
3) 200 lbs for 05 reps
4) 205 lbs for 05 reps
5) 210 lbs for 05 reps - New 5RM!
6) 215 lbs for 05 reps - New 5RM!

Dumbbell Snatch
1) _60 lbs for 05 reps ea.
2) _80 lbs for 05 reps ea.
3) 100 lbs for 05 reps ea. - New PR!

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: Sun Oct 14, 2012 7:58 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4402
Location: Pennsylvania
Workout A (10/12/12)
Barbell Back Squats
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 335 lbs for 05 reps
5) 345 lbs for 05 reps
6) 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) 365 lbs for 05 reps


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 Profile  
 
PostPosted: Wed Oct 17, 2012 6:08 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4402
Location: Pennsylvania
Workout C (10/17/12)
Barbell High Pull
1) 135 lbs for 05 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

DB Step-up
1) 130 lbs for 05 reps ea.
2) 170 lbs for 05 reps ea.
3) 200 lbs for 08 reps ea.


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 Profile  
 
PostPosted: Fri Oct 19, 2012 9:29 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4402
Location: Pennsylvania
Workout D (10/19/12)
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 lbs for 05 reps
3) 205 lbs for 05 reps
4) 210 lbs for 05 reps
5) 210 lbs for 05 reps

Dumbbell Snatch
1) _45 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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 Profile  
 
PostPosted: Mon Oct 22, 2012 5:27 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4402
Location: Pennsylvania
Workout A (10/22/12)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 03 reps
4) 345 lbs for 03 reps
5) 365 lbs for 03 reps
6) 365 lbs for 03 reps
7) 365 lbs for 03 reps

Turkish Get-up
1) 65 lbs for 05 reps ea.
2) 65 lbs for 05 reps ea.
3) 65 lbs for 05 reps ea.


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 Profile  
 
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