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Old 06-16-2012, 10:56 AM   #21
BendtheBar
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Dave looks great. That's a nice natural ideal.
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Old 06-16-2012, 09:53 PM   #22
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Quote:
Originally Posted by big valsalva View Post
Good to see you back at it. I've been wondering about you. Your presence has been sorely missed here. Great looking sessions and diet strategy.
Its great to be back big Val and great to have you in this log too.

Quote:
Originally Posted by BendtheBar View Post
Dave looks great. That's a nice natural ideal.
Target set. Now time to work towards it
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Old 06-16-2012, 09:56 PM   #23
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Default 16th June 2012

Power day - II

Clean and Press
45 x 15
85 x 8
115 x 4 sets x 3
115 x 5

Close-grip bench
45 x 15
95 x 6
125 x 4 sets x 3
125 x 5

Barbell rows
115 x 8
150 x 3 sets x 5

Deadlift
135 x 5
185 x 5
225 x 3 sets x 3
All sets double overhand grip.

Again, a good day, breezed through all the lifts. Slowly, but surely, the strength is coming back. Next week onwards, I will add one more lift on the second power day - the power clean.
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Old 06-17-2012, 02:24 AM   #24
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Quote:
Originally Posted by kitarpyar View Post
Again, a good day, breezed through all the lifts. Slowly, but surely, the strength is coming back. Next week onwards, I will add one more lift on the second power day - the power clean.
I have found that to be so true. Unfortunately it takes a layoff to find that out. Good luck to you. I hope you took some "Before" pictures.
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Old 06-17-2012, 09:43 AM   #25
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Quote:
Again, a good day, breezed through all the lifts.
Sounds like your conditioning is in a good place.
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Old 06-17-2012, 11:51 AM   #26
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Quote:
Originally Posted by big valsalva View Post
I have found that to be so true. Unfortunately it takes a layoff to find that out. Good luck to you. I hope you took some "Before" pictures.
Didnt take "before" pics per se, so the only "before" pics would be the shirted snaps from my end of May Niagara Falls trip (the spare tire is still prominent there).

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Originally Posted by BendtheBar View Post
Sounds like your conditioning is in a good place.
Yes, surprisingly, it isnt too bad right now. I am keeping the rest between sets somewhere in the 30 sec to 1 min. range. Since weight loss is the priority, a couple of weeks down the line, I will add in cardio to the equation as well.
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Old 06-20-2012, 10:00 PM   #27
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Default 20th June 2012

Hypertrophy day - I

Squats
45 x 15
135 x 15
145 x 3 sets x 10

Leg Press
90 x 15
180 x 12
270 x 8
340 x 3 sets x 8

Leg curls
100 x 3 sets x 10

Seated calf raise
50 x 15
105 x 3 sets x 12

Standing calf raise
90 x 15
180 x 12
270 x 3 sets x 8

Incline DB curl
20 x 3 sets x 10

Preacher curl
45 x 3 sets x 8

Wrist curls
45 x 3 sets x 15

Seated twists machine
30 x 3 sets x 15

Been a rough last couple of days ... I think I have slept about 4-5 hrs in the last two days, so all considered I think this was a decent session to get through
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Old 06-21-2012, 01:18 PM   #28
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Any training day after little sleep is a victory.
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Old 06-21-2012, 11:16 PM   #29
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Default 21st June 2012

Quote:
Originally Posted by BendtheBar View Post
Any training day after little sleep is a victory.
yes sir, it is.

Hypertrophy day - II

Dips
BW x 6
BW x 7
BW x 8

DB Bench
25 x 15
45 x 3 sets x 9

Incline bench
45 x 15
105 x 3 sets x 8

Flyes
20 x 3 sets x 12

Cable crossovers
42 x 3 sets x 15

French Press
55 x 3 sets x 8

Skull crushers
45 x 2 sets x 8
45 x 7
35 x 9

Tri pushdown
56 x 10
70 x 3 sets x 8

Dips fell weird initially. But by the time I was into the 3rd set I felt the flexibility improve and the motion started feeling natural. I guess I will stick with bodyweight dips for another 2 weeks and hopefully add weights after that.

Full workout lasted 41-42 minutes. I think I was able to maintain a reasonably fast pace considering I had 24 work sets plus some warm ups.
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Old 06-22-2012, 01:54 PM   #30
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Quote:
Full workout lasted 41-42 minutes. I think I was able to maintain a reasonably fast pace considering I had 24 work sets plus some warm ups.
Very brisk pace. I assume not much fighting for equipment in your current gym?
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