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Old 08-04-2014, 12:13 AM   #41
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Looks like you added a rep to the squats. Sounds like you are focusing on form as well. Good discipline there Casey.
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Old 08-04-2014, 06:32 PM   #42
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Thanks sandbox, I try to stick with a weight until I feel confident, and not let my ego get the better of me.

I'm gonna make a little tweak and switch workouts B & C, so same workouts just switching the days. Steve recommended doing deadlifts on the middle day, so why not.

And I've started making a serious effort to get my ass up out of bed and do cardio every morning. I've been stuck at 250lbs for 2 months now and I'm sick of it, and its my fault for eating too much. I want to get down to 220lbs by the end of the year. I'm gonna give the 70's diet a try, cut the carbs, up the protein and see if it works.
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Old 08-06-2014, 08:06 PM   #43
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8-6-14, workout B

Deadlift:
135 x 5
225 x 3
275 x 1
295 x 1
305 x 1
315 x 1
325 x 1
335 x 1
345 x 1
345 x 5
345 x 5
345 x 4
345 x 3*

Strict Press:
bar x 10
95 x 5
105 x 3
115 x 1
120 x 1
125 x 1
130 x 1
130 x 5
130 x 5
130 x 3 *got out of the groove and missed the 4th rep
95 x 8
95 x 8
95 x 8
95 x 7

DB Rows:
120 x 10
120 x 10
120 x 10
120 x 9

Lying Tricep Extensions:
85 x 10
85 x 10
85 x 5

DB Curls:
35's x 10
35's x 10
35's x 9

Leg Curls:
140 x 15
140 x 15
140 x 15

Cable Pull-downs (gut work):
145 x 15
145 x 15
145 x 15
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Old 08-09-2014, 10:18 AM   #44
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8/8/14, workout C

I watched steve's video on what he called "52" training. I've decided to try it cuz 3x5 is get'n boring, plus I like the idea of going "all out" on the last set.


Power Shrugs:

225 x 10
275 x 3
295 x 1
315 x 1
365 x 1
385 x 1
405 x 1
405 x 5
405 x 4
405 x 3
405 x 2
405 x 4

Pause Squats:
135 x 5
185 x 5
205 x 1
205 x 8
250 x 8
205 x 8
205 x 5

DB Bench:
55's x 5 *warm-up
65's x 10
65's x 10
65's x 10
65's x 6

Incline DB Bench:
45's x 12
45's x 12
45's x 10
45's x 8

Seated Row Machine:
165 x 5 *warm-up
175 x 15
175 x 15
175 x 13
175 x 7

Tricep push-downs: *not sure on the weight, it said 80lbs but you know how cable machines are...

80 x 15
80 x 15
80 x 15

Side Bends:

60 x 15
60 x 15


On power shrugs everything below 405 was a warm-up and I decided to throw in another tricep exercise because i feel like they need worked harder.
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Old 08-10-2014, 06:43 PM   #45
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8/10/14, A

A miracle happened last week. My gym actually got a second power-rack! When I walked in and saw both racks, I yelled "HELL YEAH", and scared the shit out of some old man. I still use the old rack but now the bros have a place to curl and I can squat without someone asking me "how many sets you got left... bro?".

Squat:
135 x 5
185 x 3
225 x 2
245 x 1
265 x 1
275 x 1
285 x 1
290 x 1
295 x 1
295 x 5
295 x 4
295 x 3
295 x 2
295 x 2

CG Bench:
135 x 5
155 x 3
175 x 2
185 x 1
195 x 1
195 x 5
195 x 4
195 x 3
195 x 2
195 x 4 *go up 5lbs next sunday

Incline DB Bench:
45's x 12
45's x 12
45's x 11
45's x 9

BB Rows:
135 x 5
185 x 2
205 x 1
205 x 5
205 x 4
205 x 3
205 x 2
205 x 3 *add 5lbs

Leg Press:
5(45pps) + 1(25pps) x 15
5(45pps) + 1(25pps) x 15
5(45pps) + 1(25pps) x 15

Lying Tricep Extensions:
85 x 10
85 x 10
85 x 6

Strict Curls w/EZ Bar:
85 x 10
85 x 10
85 x 5

Cable Pull-downs (gut work):
150 x 15
150 x 15
150 x 15
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Old 08-13-2014, 06:11 PM   #46
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8/13/14, B

The gym opened 30min late so I had to skip the gut work but I managed to get everything else done.

Deadlift:

135 x 5
225 x 3
275 x 1
295 x 1
305 x 1
315 x 1
325 x 1
335 x 1
345 x 1
355 x 1
355 x 5 *last 2 reps were touch'n go
355 x 4
355 x 3
355 x 2
355 x 2

Strict Press:
bar x 10
95 x 5
105 x 2
110 x 1
115 x 1
120 x 1
125 x 1
130 x 5
130 x 5
130 x 4
130 x 3
130 x 2
130 x 2
95 x 8
95 x 8
95 x 8
95 x 8 *my form was shit, extra volume's not work'n, gotta try something else




DB Rows:*used versa grips on all sets
120 x 10
120 x 10
120 x 10
120 x 10

Lying Tricep Extensions:
85 x 10
85 x 8 *triceps & front delts not felling good, drop weight try to finish another set
80 x 7 *triceps burnt out from from ohp

Alt DB Curls:
35's x 10
35's x 10
35's x 10

Leg Curls:
140 x 15
140 x 15
140 x 15

No Ab work, ran out of time


I have to re-think how I need to work my shoulders. I like the strict press and I want be better at it but adding volume after heavy sets does the exact opposite. Because the weight is light, I dont stay tight and I might as well be doing Incline bench. I've read a few articles about strict press and they all talk about the same problem. Rather than add volume they recommend adding frequency instead, but I dont know if I should do heavy strict press twice a week or use a hammer strength shoulder press to build up my shoulders? I use the leg press to help my squat and it seems to be working, so... maybe the hammer strength will work the same way...? I guess theirs only one way to find out.
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Old 08-15-2014, 08:03 PM   #47
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8/15/14, C

OK, may still have to tweak the reps/sets a little but I've reorganized this day so its more balanced like a fullbody's supposed to be.

Power Shrugs:
225 x 10
275 x 3
295 x 1
315 x 1
365 x 1
385 x 1
405 x 1
410 x 1
410 x 5
410 x 4
410 x 3
410 x 2
410 x 4

Your thinking... "he only went up 5lbs...?" well thats how steve said to do it and he knows what he's talking about.

Pause Squats:
135 x 5
185 x 3
205 x 1
205 x 8
205 x 8
205 x 8
205 x 6

(Hammer Strength) Shoulder Press :
1(45pps) x 10
1(45pps) x 10
1(45pps) x 10
1(45pps) x 10

Incline DB Bench:
45's x 12
45's x 12
45's x 11
45's x 9

Seated Row (Machine):
175 x 10
175 x 10
175 x 10
175 x 10

Tricep push downs:
85 x 12
85 x 12
85 x 12

Alt DB Curls:
35's x 10
35's x 10
35's x 10

Side Bends:
60 x 20


I could have done more weight on the shoulder press but I'd never used it before really just wanted to get a feel for it. As far as the isolation work goes, I'll stick with with the classic 8-12
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Old 08-15-2014, 11:05 PM   #48
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Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Dead Cow
Reputation: 35801
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Yeah Casey...if there is any body part you don't want to take chances with it's the shoulders. Smart to go carefully into that good night.
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Old 08-17-2014, 01:56 PM   #49
CaseyB1987
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8/17/14, A

Thanks Sandbox, gotta check myself before I wreck my myself.


Squat:
135 x 5
185 x 3
225 x 2
245 x 1
265 x 1
275 x 1
285 x 1
290 x 1
295 x 1*warmups complete
295 x 5
295 x 4
295 x 3
295 x 2
295 x 2

CG Bench Press:
135 x 5
155 x 3
175 x 2
185 x 1
190 x 1
195 x 1
200 x 1
200 x 5
200 x 4
200 x 3
200 x 2
200 x 2

Barbell Rows:
135 x 5
175 x 3
185 x 2
195 x 1
205 x 1
210 x 5
210 x 4
210 x 3
210 x 2
210 x 2

DB Bench Press:*Gonna do 4 sets on these
65's x 12
65's x 12
65's x 10
65's x 6

Leg Press:*4 sets on these to
5(45pps) + 1(35pps) x 12
5(45pps) + 1(35pps) x 12
5(45pps) + 1(35pps) x 12
5(45pps) + 1(35pps) x 12

Lying Tricep Extensions:*dropped the weight a little so I could focus on form and get in some solid reps
80 x 10
80 x 10
80 x 10

Strict Curls w/EZ Bar:
85 x 10
85 x 10
85 x 10

Pull-downs (gut work):
150 x 20
150 x 20

And I've started doing all my presses with a (1)one count pause at the bottom.
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Old 08-19-2014, 06:05 PM   #50
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8/19/14, B


Deadlift:
135 x 5
225 x 3
275 x 1
295 x 1
315 x 1
325 x 1
335 x 1
345 x 1
355 x 1
355 x 5
355 x 4
355 x 3
355 x 2
355 x 3

OHP:
95 x 5
105 x 2
115 x 1
120 x 1
125 x 1
130 x 1
130 x 5
130 x 4
130 x 3
130 x 2
130 x 3

DB Rows: with 125, biggest DB's in the gym
125 x 8
125 x 8
125 x 8
125 x 8

Lying Tricep Extensions:
85 x 10
85 x 10
85 x 6

Alt DB Curls:
40's x 8
40's x 8
40's x 7

Bulldozer Side Laterals:
30 x 10
30 x 10
30 x 10

Leg Curls:
150 x 12
150 x 12
150 x 10
150 x 10

Side Bends:
60 x 20


Not too bad for only having 4hrs of sleep. Gotta get my sleep pattern straightened out. Oh well...I should sleep good tonight. I'll take a couple benadryl they always help me sleep.
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