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Old 09-09-2013, 08:51 PM   #11
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Monday 9/9/13 Heavy Bench

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Mini-Band Pec Flyes: 2 sets of 20

Bench Press
45x12, 2 sets
95x8
135x5
185x3
215x5
225x5
235x5
245x5
255x4, no spotter so I didn't try for a 5th

Close-Grip Bench w/Slingshot(thumb-length from smooth)
275x3
275x5

Med Neutral-Grip Pulldowns
90x12
110x12
130x12
Seated Cable Rows
75x12
100x12
125x12

Rear Delts on Pec-Dec
70x12
85x12
100x12

Lying DB Skullcurshers
30x12
40x10
50x4, BURNT!!
25x15(one-armed)
Hammer Curls
25x12
30x12
35x12

Machine Shrugs(static hold)
160x12
180x12
200x12

ABS

(That was it, pretty good workout. Didn't go very heavy on my back work because it was a little sore today.)
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Old 09-09-2013, 09:06 PM   #12
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MG hate to hear your not going to compete in myrtle but do what you got to do and come back stronger in 14!
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Old 09-10-2013, 05:50 AM   #13
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MG hate to hear your not going to compete in myrtle but do what you got to do and come back stronger in 14!
Thanks man , right now I am dealing with some kind of hip injury(don't know how I got it, just something that came more and more over time) and it makes it very hard to squat anything. So I'm gonna try and get that sorted out and try to come back stronger then ever next year.
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Old 09-11-2013, 05:33 AM   #14
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Tuesday 9/10/13 Heavy SQ/DL

Warm-Up
Leg Extensions: 20x20, 30x20
Lying Leg Curls: 20x20, 30x20
1-Legged Glute Machine: 22x15, 33x15

High Box Squats(about 2in or so above depth, paused on box)
45x5, 2 sets
135x5
185x5
225x5
275x5
315x5
335x5, added Belt
365x3 add wraps
385x3

Rack Pulls- Conv(knee height)
135x3
225x1
315x1
405x1
455x1
495x missed

1-Legged Leg Press
1PLx3x15
each leg
1-Legged Leg Curls
30x12
40x12
50x8
each leg
1-Legged Glute Machine
33x15
44x15
55x15
each leg

(That was it. Reason for the high box squats is because it seems to take the pressure off of the hip and doesn't hurt near as bad. I feel retarded squatting high but if it means I can squat without as much pain then I'm gonna do it for awhile. Just call me Dave Hoff with about 1000lbs less weight haha.)
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Old 09-11-2013, 09:22 PM   #15
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Originally Posted by muscle_g View Post
Everything is feeling great except my left hip. Hurts to squat and can't go very heavy on them right now. Deadlifts doesn't bother it though. Gonna try some reverse band squats with my good briefs next week and see if that helps relieve some of the pressure squatting next week.
Hope it works well.
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Old 09-13-2013, 05:19 PM   #16
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Originally Posted by BendtheBar View Post
Hope it works well.
Thanks BTB



Thursday 9/12/13 Light Bench

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: 70x12, 90x12
Tricep Pushdowns: 50x15, 60x15
Pec-Dec Flyes: 50x20, 60x20

Illegal Wide-Grip Bench Press
45x12
95x8
115x5
125x3
145x10
155x10
165x10

Standing Overhead BB Press
45x5
95x3
115x1
135x3
145x3
155x2

Body Masters Rows
100x12
130x12
160x10
50x12(one-armed)
60x12(one-armed)

Rear DB Raises
15x12
20x12
25x12
Machine Side Raises
50x3x20

One-Arm Rope Pushdowns
50x12
60x12
70x12
each arm
DB Curls
20x12
25x12
30x10

(That was it. Pretty good workout everything was nice and pumped.)
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405/315/475 Raw

Training log
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Old 09-13-2013, 08:48 PM   #17
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Friday 9/13/13 Light SQ/DL

Warm-Up
Leg Extensions: 20x20, 30x20
Lying Leg Curls: 20x20, 30x20
Reverse Hypers: 45x15, 55x15

Front Squats
45x5
95x3
135x1
135x5
155x5
175x5

Speed Deadlifts(standing on Mini-Band)
135x3
225x1, 10 sets
5 sets done conv and 5 sets done sumo

Glute-Ham Raises
BWx3x10
Multi-Hip Machine
40x2x20(all 4 ways)
1-Legged Leg Extensions(plate loaded)
25x2x15
each leg

1-Legged Seated Calf Raises
50x3x20
each leg

ABS

(That was it. Everything felt good, nice fast paced training session.)
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Training log
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Last edited by muscle_g; 09-13-2013 at 08:50 PM.
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Old 09-14-2013, 09:10 AM   #18
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Keep killing it hombre.
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Old 09-14-2013, 01:04 PM   #19
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Keep killing it hombre.
That's the plan!! Just hope my hip keeps holding up.
__________________
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Best Lifts
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405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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Old 09-16-2013, 08:12 PM   #20
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Monday 9/16/13 Bench

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Mini-Band Pec Flyes: 2 sets of 20

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x5
235x5
245x3

Incline DB Press
45x12
55x10
65x8
One-Arm Pec-Dec Flyes
30x20
45x20
60x20 each arm

Wide-Grip BB Upright Rows
65x3x10
Machine Shoulder Press
60x12
70x12
80x12
One-Arm Cable Side Raises
10x2x12

(That was it. Was out in the sun all day at work today and my energy just felt drained.)
__________________
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Training log
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