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PostPosted: Mon Dec 03, 2012 5:47 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4413
Location: Pennsylvania
Workout C (12/03/12)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 05 reps
3) 225 lbs for 03 reps
4) 225 lbs for 03 reps
5) 225 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) 275 lbs for 03 reps
5) 275 lbs for 03 reps

Turkish Get-up
1) _65 lbs for 05 reps ea.
2) _80 lbs for 03 reps ea.
3) _80 lbs for 03 reps ea.


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PostPosted: Wed Dec 05, 2012 10:24 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4413
Location: Pennsylvania
Workout D (12/05/12)
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 lbs for 05 reps
3) 205 lbs for 05 reps
4) 205 lbs for 05 reps
5) 205 lbs for 05 reps

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

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 Dec 07, 2012 9:10 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4413
Location: Pennsylvania
Workout A (12/07/12)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 295 lbs for 05 reps
4) 345 lbs for 05 reps
5) 355 lbs for 05 reps
6) 355 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) 385 lbs for 05 reps
5) 405 lbs for 05 reps


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PostPosted: Tue Dec 11, 2012 8:04 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4413
Location: Pennsylvania
Workout B (12/11/12)
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 08 reps
3) 315 lbs for 05 reps
4) 345 lbs for 05 reps
5) 345 lbs for 05 reps
6) 345 lbs for 05 reps


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PostPosted: Wed Dec 12, 2012 8:23 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4413
Location: Pennsylvania
Workout C (12/12/12)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 05 reps
3) 225 lbs for 05 reps
4) 225 lbs for 05 reps
5) 225 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) 255 lbs for 05 reps
5) 255 lbs for 05 reps


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 Profile  
 
PostPosted: Tue Dec 18, 2012 8:00 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4413
Location: Pennsylvania
Workout A (12/18/12)
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 01 reps
5) 405 lbs for 01 reps
6) 415 lbs for 01 reps
7) 425 lbs for 01 reps

Barbell Deadlift
1) 225 lbs for 05 reps
2) 315 lbs for 01 reps
3) 405 lbs for 01 reps
4) 435 lbs for 01 reps
5) 455 lbs for 01 reps
6) 475 lbs for 01 reps


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PostPosted: Thu Dec 20, 2012 5:56 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4413
Location: Pennsylvania
Workout B (12/20/12)
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 08 reps
3) 295 lbs for 05 reps
4) 315 lbs for 05 reps
5) 325 lbs for 05 reps

Dumbbell Snatch
1) 45 lbs for 05 reps ea.
2) 55 lbs for 05 reps ea.
3) 65 lbs for 05 reps ea.


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PostPosted: Wed Jan 02, 2013 9:02 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4413
Location: Pennsylvania
Workout C (01/02/13)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 05 reps
3) 225 lbs for 05 reps
4) 225 lbs for 05 reps
5) 225 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) 255 lbs for 05 reps
5) 255 lbs for 05 reps


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 Profile  
 
PostPosted: Sat Jan 05, 2013 7:58 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4413
Location: Pennsylvania
Workout D (01/04/13)
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

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

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


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PostPosted: Mon Jan 07, 2013 5:51 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4413
Location: Pennsylvania
Workout A (01/07/13)
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 02 reps
5) 385 lbs for 02 reps
6) 385 lbs for 02 reps
7) 385 lbs for 02 reps

Barbell Deadlift
1) 225 lbs for 05 reps
2) 315 lbs for 03 reps
3) 405 lbs for 02 reps
4) 435 lbs for 02 reps
5) 455 lbs for 01 rep


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 Profile  
 
PostPosted: Wed Jan 09, 2013 5:32 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4413
Location: Pennsylvania
Workout B (01/09/13)
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

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

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


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 Profile  
 
PostPosted: Fri Jan 11, 2013 5:55 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4413
Location: Pennsylvania
Workout C (01/11/13)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 05 reps
4) 225 lbs for 05 reps
5) 225 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) 255 lbs for 05 reps
5) 255 lbs for 05 reps


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 Profile  
 
PostPosted: Mon Jan 14, 2013 5:41 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4413
Location: Pennsylvania
Workout D (01/14/13)
Barbell Military Press
1) _95 lbs for 12 reps
2) 185 lbs for 05 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) +35 lbs for 03 reps
4) +35 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.
4) 130 lbs for 03 reps ea. - New PR!
5) 145 lbs for 03 reps ea. - New PR!


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PostPosted: Wed Jan 16, 2013 9:59 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4413
Location: Pennsylvania
Workout A (01/16/13)
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 04 reps
5) 365 lbs for 04 reps
6) 365 lbs for 04 reps

Barbell 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
5) 365 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 Jan 18, 2013 9:42 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4413
Location: Pennsylvania
Workout B (01/18/13)
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 08 reps
3) 315 lbs for 05 reps
4) 345 lbs for 05 reps
5) 345 lbs for 05 reps

Dumbbell Lunge
1) _50 lbs for 08 reps ea.
2) _90 lbs for 08 reps ea.
3) _90 lbs for 08 reps ea.


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