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Old 01-07-2013, 03:13 AM   #202
Ramrod
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Join Date: Oct 2012
Location: MO
Posts: 1,718
Training Exp: 12
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: FOOD
Reputation: 116949
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I didn't log my last workout from last week... Felt worn out and tried. So I didn't push it to hard and I took a few days off. To recover and getting ready to do a full on 5/3/1 set up again.

last weeks Deadlift Day... Kind of just all over the place that day.

Treadmil 5min

Deadlifts
Warm up
10/135 - Sumo
10/135
5/185 - Sumo
10/225
3/170

Core Set
5/295
5/340
Quit due to lower Back wearing out fast.. No Hurt thou, Just not recovered yet.

Leg Curls
12/70
12/85
12/85

Hypers
15
15

Rope Shoulder Dislocations
10
10
10

Pull Ups
10
10
8

Rope Crunches
20/100
20/110
10/110

-----------------------------------------------------------------------

Shoulder is feeling better and better. I've been doing stretches and other things for it about EOD if not every day. Is not 100%, but I'm giving it about 90% then using the RAM for a final set. Will see how it goes.

Bench Day

15-20 Warming up with Shoulder Dislocations, DB's, Push-ups and so on.

Bench 5/3/1 set up
Warm Ups
20/BAR
5/110
5/135
5/160

Core Sets
5/175
5/205
13/230 -- (1RM Cal is 321)

Extra SET with RAM - Video.. Nothing special.
10/230

BB Rows
10/155
10/155
10/155
10/155

Decline Bench
10/205
10/205
10/205

Rope Pressdowns.............. Super setted with................. Alt. DB Curls
12/120............................................... ..........................12/35
12/120............................................... ..........................11/35
9/120............................................... ............................6/35



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