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Old 09-29-2013, 06:55 PM   #28
linedriver465
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Join Date: Oct 2012
Posts: 1,840
Training Exp: 3.5 years
Training Type: Volume
Fav Exercise: Deadlift
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9/28: Legs
Back Squat (low bar): 230 x 12, 9, 9 -> increase to 235

Back Squat (high bar): 190 x 20 -> increase to 195

Leg Press: 2pps x 93 reps in 5 minutes -> +7 reps over last workout

Cybex Leg Extension: 60 x 85 reps in 7 sets -> increase to 70

Plate Loaded Hack Squat: 2pps x 12/11/10/8/10 -> increase to 2.25pps

SLDL: 205 x 16/12/10/8/6 -> increase to 210

Lying Leg Curl: 50x20/15/10/10/12 -> increase to 55

Seated Calf Raise (front plate loaded: 45 x 20/16/12/10/9/8/10 -> increase to 55

Thoughts: outstanding leg workout esp since it was on an empty stomach; nearly dry heaved at the end – the short rest and high volume is killer haha

9/29: Shoulders and Biceps
Standing OHD Press: 110 x 12, 9, 8 -> +5lbs over last workout and nearly hit the 30 rep goal

Seated DB Arnold Press: 35 x 16/7/6/7/6 -> +2 reps over last workout

Seated Smith Machine OHD Press: 50 x 11/6 -> wasn’t feel the smith machine
Standing BHTNP (each rep the bar starts resting on the traps)
65x8
45x6/5
Thoughts: great shoulder workout – I get a better pump/burn/mind-muscle connection in my shoulder girdle from standing BHTNP compared to smith machine overhead press. Given that each smith machine is slightly different I figured subbing a machine for barbell exercise shouldn’t pi$$ off Steve too much haha

DB Seated Lateral Raise: 4kg (8.8lbs) x 16/9/8/8/7 -> +1.25lbs over last workout

DB Rear Delt Fly (forehead on incline bench): 4kg (8.8lbs) x 17/9/8/7/6 -> +1.25lbs over last workout

Standing Alt DB Curl: 40 x 16/19/8/8/8 -> +5lbs over last week

Standing Cable Curl: 80 x 16/10/8/8/8 -> increase to 85

Shoulder Health – 4 sets
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