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Old 09-18-2013, 08:32 PM   #21
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Wednesday 9/18/13 Bench

Rotators: 2 sets of 15

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
added Inzer Denim shirt and 2 Board
315x5
340x3
370x3
405x2

Close-Grip BP w/Slingshot(thumb-Length from Smooth grip)
275x2x3

One-Arm Pec-Dec Flyes
45x20
60x20
each arm

3-Way Shoulder Raises
10x2x15(Front/Side/Rear)

Abs- 100 reps

(That was it. This is the first time I have been in a shirt in months, everything felt pretty good too. I normally do more chest and shoulder movements on this day but it was getting late and I also done some benching Monday and I also done some benching Monday.)
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Old 09-19-2013, 08:39 PM   #22
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Thursday 9/19/13 Lower Accessory

Warm-Up
Leg Extensions: 20x20, 30x20
Prone Leg Curls: 20x20, 30x20

Front Squats(paused on a parallel box)
45x5
95x3
135x1
155x3
175x3
195x3
215x3
no gear

Speed Deadlifts(w/stiff thick squat bar) Hook grip
135x3
250x1, 10 sets(5 conv, 5 sumo)

Glute-Ham Raises
BWx8
BWx6
1-Legged Leg Press(body masters pin selected machine)
100x15
150x15
200x15
each leg
Adducter/Abducter Machine
110x20
125x20
both in & out

Calf Presses(on leg press)
230x3x25(2 legged)
90x3x25(1 legged)

Abs- 100 reps

(That was it, everything felt nice and strong. Could've went heavier on the front squats but my hips started bothering me a little, but not as bad as it has been.)
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Old 09-20-2013, 03:40 PM   #23
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Great work MG. Take care of that hip. Seems like it's something that is lingering for a while.
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Old 09-20-2013, 08:19 PM   #24
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Old 09-21-2013, 08:58 AM   #25
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Quote:
Originally Posted by MikeM View Post
Great work MG. Take care of that hip. Seems like it's something that is lingering for a while.
Thanks Mike , It's something that I've had for over a year now. It started off mild and just gradually gotten worse over time.

Quote:
Originally Posted by BendtheBar View Post
Making them barbells pay. Stay strong.
Thanks BTB, I'm trying to stay consistent with everything. I was at my strongest by not missing workouts. Getting everything back on track.
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Training log
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Old 09-21-2013, 03:17 PM   #26
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Saturday 9/21/13 Bench accessory

Rotator Cuffs

Reverse Mini-Band Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x3 added Reverse Min-Bands here
295x3
315x3
Mini's took off 90lbs at the bottom and fully deloaded at the top

Ez-Bar Skullcrushers
70x12
80x12
90x12

Medium-Grip Pulldowns(alternated from the front to behind the neck) plate loaded
90x12
100x8
110x6
One-Arm DB Rows
50x12
60x12
70x12
each arm
Mini Band Pull-Aparts
3 sets of 20

One-Arm DB Preacher Curls
25x3x12
each arm

Neck Raises
25x2x20(front & back)

Abs: 3 sets of 20

(That was it, everything felt nice and strong, and the accessory work left my muscles really pumped.)
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Old 09-23-2013, 06:49 PM   #27
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Monday 9/23/13 Bench

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
185x3
210x5
220x5
230x5
240x5
250x5

Low-Incline DB Press
50x3x12

Med-Grip Pulldowns(plate loaded)
110x3x12
Seated Cable Rows(plate loaded)
110x12
120x12
130x12
Face Pulls
20x12
30x12
40x12

(That was it. Couldn't make it to the gym today, so I lifted at my house. My cable machine is plate loaded and it's not nearly as smooth feeling as the gyms cable machines and the weights feel heavier then a normal cable machine.)
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Training log
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Old 09-24-2013, 12:42 AM   #28
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Keep the momentum rolling.
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Old 09-27-2013, 04:24 PM   #29
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Wednesday 9/25/13 Legs

Leg Press(plates on each side)
1PLx15
2PLx15
3PLx15
4PLx15
5PLx15
6PLx15
7PLx15
8PLx12

1-Legged Leg Extensions
30x3x12
each leg

Box Squats 135x5
225x3x3

(That was it, squats was really hurting my left hip today. I could still feel it on the leg press but it was more toralable.)
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405/315/475 Raw

Training log
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Old 09-28-2013, 07:12 AM   #30
muscle_g
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Friday 9/27/13 Lower Accessory

Warm-Up
Leg Extensions: 25x25, 35x25
Lying Leg Curls: 25x25, 35x25

Front Squats(paused to a parallel box)
45x5
95x3
135x1
145x5
155x5
165x5
175x5
185x5

Dimmel Deadlifts
135x10
155x10
175x10

1-Legged Standing Leg Curls(plate loaded)
20x15
30x15
40x15
each leg
4-Way Hip Raises w/Mini Band
2 sets of 20(all 4 ways)

1-Legged Standing DB Calf Raises
30x4x20
each leg

Abs 3 sets of 20 reps

(That was it, lifted at my house today. Everything felt good today started feeling the hip a little on the last set of the front squats.)
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Training log
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