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Old 02-24-2014, 01:17 AM   #51
James_Fuller
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2/23/14

High Bar Squat w/ narrow stance to a 16" box:
45x3x15
135x2x12
225x10x8

Decided to hit up squats tonight so I can focus on assistance moves tomorrow at the gym.

EZ Curl Bar w/ pause on the contraction
30x6x12

Exercise Ball Crossover Crunch:
BWT x5x20
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Meet PRs at 165lb raw class:
Squat - 510 (monolift)
Squat - 529 (walked out)
Bench - 345
Deadlift - 473
Total - 1321

Other PRs:
OHP - 183lbs
Front Squat - 315

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Old 02-24-2014, 02:32 AM   #52
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Quote:
Originally Posted by James_Fuller View Post
hopefully i can make it. if not im sure ill make a trip to oregon at some point to lift
Hell yeah. Looks like you are getting some serious hypertrophy in as of late. Keep it up bro.
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Meet PR's:451/270/501 (181) 479/270/529 (198) Best Total: 1212@181 1278@198
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Old 02-24-2014, 11:36 AM   #53
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Solid work getting done. Great job.
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Old 02-24-2014, 04:29 PM   #54
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Did my squat work last night so I could focus on assistance work at the gym by my work today. Really focused on the contraction today.

2/24/14

Hammer Strength Linear Leg Press w/ narrow stance and cut the reps right before lockout to keep tension on my quads:
118x1x15
408x1x12
608x3x12
608x1x20

Matrix Seated Leg Curl:
85x1x12
100x1x12
115x2x12

Kneeling Iso Lateral Leg Curl:
43x3x12
43x1x12 drop set to 18x1x12 with pause at the contraction

Leg Extension:
97x1x12
147x1x12
167x2x12

Matrix Glute Machine:
70x1x12
80x2x12

Matrix Abduction:
100x1x12
120x1x12
130x2x12

Matrix Adduction:
60x1x12
70x3x12

Standing Calf Raises on a smith machine:
205x1x12
225x1x12
295x3x12

Hammer Strength Seated Calf Raise:
150x3x15

Hammer Strength Tibia Raise:
22x3x15
__________________
Meet PRs at 165lb raw class:
Squat - 510 (monolift)
Squat - 529 (walked out)
Bench - 345
Deadlift - 473
Total - 1321

Other PRs:
OHP - 183lbs
Front Squat - 315

www.Unbreakablegear.com
www.Bigdansfitness.com
www.swolerx.com
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Old 02-25-2014, 04:11 PM   #55
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2/25/14

Rotator cuff warm-ups

Incline Bench: (honestly need to work on these, even tho my hand has a little factor in it, my chest should not fatigue as much as it did with these weights.
45x2x12
95x2x12
135x2x12
135x1x10

Decline Bench:
45x1x20
95x3x20

High Cable Crossover: (held contraction for 1 sec before releasing)
20x3x12

Low Cable Crossover: (held contraction for 1 sec before releasing)
15x3x12

Hammer Strength ISO Lateral Wide Bench:
47(x2) x 1x20
63(x2) x 2x20
63(x2) x1x15 drop set to 47(x2) x1x15

Matrix Pec Deck:
30x1x15
40x1x15
50x2x15
Ran the stack from 50 - 50x10, 40x10, 30x10, 20x10, 10x10

Tricep Press down w/ rope: (focused on form and full range of motion with tight contraction)
20x1x20
30x1x15
30x3x12
30x1x20 Drop set to 20x1x8

Straight Bar Reverse Grip Press Down:
20x2x12
30x2x12
30x1x15 drop set to 20x1x15

DB Kick Back: (Tried to use cables at first, but bugged hand to much so switched to DBs)
15x2x12

Matrix Lateral Raise:
30x1x20
40x3x15
40x1x15 Drop set to 30x1x8
__________________
Meet PRs at 165lb raw class:
Squat - 510 (monolift)
Squat - 529 (walked out)
Bench - 345
Deadlift - 473
Total - 1321

Other PRs:
OHP - 183lbs
Front Squat - 315

www.Unbreakablegear.com
www.Bigdansfitness.com
www.swolerx.com
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Old 02-25-2014, 05:29 PM   #56
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Serious volume pal!! Keep it up!
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Old 02-26-2014, 12:56 AM   #57
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Quote:
Originally Posted by Fergus View Post
Serious volume pal!! Keep it up!
Thanks man. I cant remember if i posted it on here or not. But I decided to do a bodybuilding show in september. Thats why the trainings looking a little bit different, and my hand still hasnt recovered 100% so bench and anything that requires grip the weights are super light
__________________
Meet PRs at 165lb raw class:
Squat - 510 (monolift)
Squat - 529 (walked out)
Bench - 345
Deadlift - 473
Total - 1321

Other PRs:
OHP - 183lbs
Front Squat - 315

www.Unbreakablegear.com
www.Bigdansfitness.com
www.swolerx.com
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Old 02-26-2014, 04:24 PM   #58
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Join Date: Jan 2014
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Reputation: 3545
James_Fuller has made some very good postsJames_Fuller has made some very good postsJames_Fuller has made some very good postsJames_Fuller has made some very good postsJames_Fuller has made some very good postsJames_Fuller has made some very good postsJames_Fuller has made some very good postsJames_Fuller has made some very good postsJames_Fuller has made some very good postsJames_Fuller has made some very good postsJames_Fuller has made some very good posts
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2/26/14

Rotator Cuff Warm-ups

Seated Row with a V-Grip:
55x1x20
70x1x15
85x4x12
85x1x15 / 70x1x12

Lat Pull Down w/ Medium overhand grip:
55x1x15
70x1x12
85x4x12
85x1x12 / 70x1x8

Straight Arm Lat Pull Down:
30x1x15
40x3x12
40x1x12 / 30x1x12

Lat Pull Down w/ V-Grip:
55x1x12
70x2x12
85x1x12
85x1x12 / 70x1x8

Hammer Strength ISO Lateral Row (palms down/inside grip):
57x3x12

Alt DB Curl: (hand felt fine, but extensor on left arm is acting up, been using stim/ice/compression on it
15x1x12
20x2x8

Matrix arm curl machine:
40x3x12
__________________
Meet PRs at 165lb raw class:
Squat - 510 (monolift)
Squat - 529 (walked out)
Bench - 345
Deadlift - 473
Total - 1321

Other PRs:
OHP - 183lbs
Front Squat - 315

www.Unbreakablegear.com
www.Bigdansfitness.com
www.swolerx.com
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Old 02-26-2014, 04:39 PM   #59
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Man you should log condense sometime with all those reps, you'll get huge pumps. Not to mention long lasting, clean energy with no jitters or crash in one of three delicious flavors. Keep killing it on your way to the stage bro. Mirn ur food scale too.
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Meet PR's:451/270/501 (181) 479/270/529 (198) Best Total: 1212@181 1278@198
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Old 02-26-2014, 09:14 PM   #60
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Inspiration. You never slow down.
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