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Old 03-04-2013, 02:07 AM   #26
DevoD
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Join Date: Jan 2013
Location: Canada
Posts: 24
Training Exp: Roughly three-four years.
Training Type: Powerbuilding
Fav Exercise: Deadlift and Seated Row
Reputation: 1010
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Back with my update for week three! Made some good progress again, and I hope after weeks 4 & 5 I start noticing more than strength gains. However I might adjust my squats from 4x6 to 4x10-12 as my deep lower back, more towards my hip sides have been very stiff/tight lately...again.


Upper:
Flat DB press: 2x4 @ 95's, 2x3 @ 95's Progress! But stalled on sets #2&3, would have failed on rep 4
Yates Row: 4x8 @ 185 Progress! Up 10lbs!
Inc BB Press: 3x10-12 @ 125 only repped 10, 6, 6 this week. Drained after Flat DB Press
Chin Up Wide: 3x10-12 @ bodyweight (170 lbs) repped 10, 8, 6 slight progress.
Close Grip Bench: Subbed for overhead extension for 2x12 with 50lbs, bench's were busy, and I wasn't gonna wait around!
BB Curl: 2x12 @ 85lbs nailed all reps finally, but I had to take it to failure!
Power Shrugs (Thursday): 2x12 @ 185, Traps have never been so sore!

Lower:
Squats: 4x6 @ 225 nailed all reps, was a little forward with my form on set 4
SLDL: 4X10 @ 135 (lightened up for my back, got a good squeeze though)
Leg Press 3x15 @ 320 lbs progress!
Leg Extensions: 3x12 @ 140 lbs progress!
Seated Calf Raise: 3x15 @ 60lbs 2 second pause at bottom; good temp, great contractions, nearly collapses from the burn after my last set. Love hammering the calfs at the end with this isolation!

Routine is great, food intake has been pretty consistent, but falls apart to dirty options on the weekend with working nights. Still struggling with the self discipline to get my sprints in once a week, jog once a week, and 20 minutes walking on treadmill after legs.

Only thing is once I progress on my main 1st lift, ex., flat DB Press, it drains me and I find it hard to progress on my other chest lift. It is happening but at a much slower rate. I'll be back with another update next sunday!
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