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Old 10-24-2012, 05:09 PM   #101
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Wednesday 10/24/12 Aux(WK 4)

Straight-Arm Pulldowns
20x12
30x12
40x12
Face Pulls
20x12
30x12
40x12

Wide-Grip Shrugdowns(static hold)
50x12
60x12
70x12
Neck Harness
25x3x15(all 4 sides)

Forearm Flexer
2x20(both reg and reverse)

Standing Calf Raises
BWx3x20

Ab Lounge
BWx3x20

(That was it, just a normal accessory day.)
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Old 10-24-2012, 09:01 PM   #102
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Not normal for a weak sauce like me. keep killing it.
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Old 10-26-2012, 01:16 PM   #103
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Thursday 10/25/12 Declines(WK 4)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 12x15
Pulldowns: PL4x12, PL5x12

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
320x6, 2 sets
290x8

Illegal-Wide Grip Bench Press
185x8
195x8
205x8

Icarian Rows(Nuetral-Grip)
70x12
90x12
110x12

Rear Delts on Pec-Dec
70x12
85x12
100x12
Side Raises
10x12
12x12
15x12

Hammer Curls
20x12
25x12
30x12
Life Fitness Tricep Machine
50x12
60x12
20x12(one-armed)
30x12(one-armed)

(That was it. I went to the chiropracter and he said that my upper back and trap area was really tight and to take it easy, so I went lighter on the rows and let my traps rest.)
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Old 10-26-2012, 04:58 PM   #104
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Beastly declines hombre. How light are the feeling?
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Old 10-26-2012, 08:48 PM   #105
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Monster work out MG keep it up
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Old 10-27-2012, 05:46 PM   #106
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Quote:
Originally Posted by BendtheBar View Post
Beastly declines hombre. How light are the feeling?
They are feeling pretty good right now.

Quote:
Originally Posted by RobMoriRB View Post
Monster work out MG keep it up
Thanks Rob




Friday 10/26/12 Deadlifts(WK 4)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Pulldowns: 75x12, 90x12

Front Squats
45x5
95x3
135x1
185x1
225x1 added belt
265x1, I believe this is a PR
135x6

Deadlifts- Conv(Hook grip)
135x3
225x1
275x1
315x1
365x1
added Hardcore suit/straps down
385x1, 8 sets(4 sets conv, 4 sets sumo) last 2 reps straps up

Prone Leg Curls
60x12
70x12
80x12
20x2x12(1 legged)
1-Legged Leg Extensions
20x12
30x12
each leg

Standing Calf Raises
80x3x20(2 legged)
BWx2x20(1 legged)

Seated Hammer Crunches
40x20
50x20
60x20

(That was it, felt strong today. Deadlifts were fast and strong.)
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Old 10-27-2012, 06:51 PM   #107
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Congrats on the beefy front squat.
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Old 10-28-2012, 08:59 AM   #108
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Congrats on the beefy front squat.
Thanks BTB, it wasn't the best looking rep but it went down and came up. I've front squatted 310 to a box but without a box front squats are hard for me.
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Old 10-28-2012, 10:20 AM   #109
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Front squats kill me. Most I ever did was 315 and my spine nearly ripped out.
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Old 10-30-2012, 01:38 PM   #110
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Quote:
Originally Posted by BendtheBar View Post
Front squats kill me. Most I ever did was 315 and my spine nearly ripped out.
Yeah I know lol. For the most part I do them without a belt or anything, but when I go heavy like I did the other day I will belt up.




Monday 10/29/12 Bench(WK 5)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 75x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
290x2
290x2
290x2
290x1, missed 2nd rep

Close-Grip BP
225x5
235x5
stopped there. right pec felt kinda like it wanted to pull

Hammer-High Rows(weight on each side)
70x12
80x12
90x12
65x2x12(one-armed)
Rear DB Raises
10x12
15x12
20x12

Hammer Curls
20x12
30x12
40x12
Rope Tricep Pushdowns
50x20
60x20

Body-Masters Shrugs(static hold)
150x12
200x12
250x12

Standing Cable Crunches
100x2x20

(That was it. Bench felt ok, I didn't feel my strongest today but 290 for sets of doubles is a PR for that many sets.)
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Training log
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