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Old 05-02-2013, 09:14 PM   #481
Cutty
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Looking strong!
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Old 05-03-2013, 12:12 AM   #482
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Originally Posted by linedriver465 View Post
5/2: Deadlift, GZCL, Week 1, Cycle 2
Calories: ~4000
Morning weight: 172.2

Goblet Squat: 50x10

Deadlift
(**warm ups)
(Tier 1)
410x1x3
425x2x2
435x3x1 -> hip drive was the best on these

(Tier 2): 345x6x5

Front Squats: 185x3x9 -> +3 reps over last time I put on 1.5pps

Stiff Legged Sumo Deadlifts (focusing on hip drive)
135x2x5
185x5
225x5
275x5
315x3 -> little too heavy; form broke down
275x3x5

Hammie Hypers: bw x 3 x 20
Ss w/ Kneeling Ab Wheel: bw x 3 x15

Buglarian Split Squats: bw x 50 reps each leg (great stretch)

Standing Calf Raise: 290x10
Great work Nick! No idea how you have the energy for all this each time, keep doing what you do bud!!!
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~~~2 Chronicles 15:7 ~~~
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!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 05-03-2013, 08:56 AM   #483
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Looking strong!
Thanks cutty!

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Great work Nick! No idea how you have the energy for all this each time, keep doing what you do bud!!!
haha - well the Tier 1 and 2 and major accessory work is taxing, but the minor accessory work is relatively high rep/low load. Also, supersetting
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Old 05-03-2013, 05:44 PM   #484
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5/3: Bench, GZCL, Week 2, Cycle 2
Calories: 4k -> all aboard the gainz train

Flat Bench
(*warm up sets)
(Tier 1) - paused
210x1x3
215x2x2
220x3x1

(Tier 2- touch and go): 190x7x3 -> it should have been 195 but I forgot to put one of the 5lb plates on the side of the barbell.

Between Tier 1 sets: Blue Band Pull aparts: 6 x 10
Between Tier 2 set – DB Reverse Fly: 10lbs x 7 x 10

Weighted Semi Supinated Chins
Bw+40x6,5
Bw+35x6,5

Seated BHTNP
105x8,9,8
75x17

Snatch Grip BB Upright Row
45x2x15
65x2x12

Dips: bw x 20, 20, 18

DB Curls
25x12
30x10,8

Reverse Fly/Lateral Raise/Front Raise: 5lb DBs x 25 reps each
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Old 05-05-2013, 05:45 PM   #485
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5/5: Squat, GZCL, Cycle 2, Week 2

Goblet Squat: 50x10

Back Squat
95x10
125x8
155x5
185x5
215x3
245x2
(Tier 1)
260x1x3
265x2x2
275x3x1

(Tier 2): 245x7x3 -> +15lbs over last cycle's week 2 weight

Paused Squats
225x 3 reps x 3s pause at bottom (a$$ on box)
205x 3 reps x 3s pause at bottom (no box)

RDLs (straps)
Conventional Grip: 235x12,12,10
Snatch Grip: 185x10 -> much better glute contraction on these

BB Hack Squats (straps): 175x3x12

GHRs: 8, 6 + 2 negative, 5 + 3 negative, 4+4 negative

HLR: bw x 13, 10

Decline Crunches (plate on forehead): bw+10 x 12, 11

Seated Leg Extension drop set: 130/110/90 x 10 reps each weight

Thoughts: I’m really starting to get the hang of initiating the glutes with hip drive – next time I’ll incorporate more glute activation in my warm-up
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Old 05-05-2013, 05:48 PM   #486
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Great workouts Nick! Missed the last one but it was my bday so I'm not sorry jk. Keep smashing on bud!!!
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~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 05-05-2013, 09:29 PM   #487
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Nice work bro, loving that progress.
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Old 05-06-2013, 05:52 PM   #488
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Originally Posted by Hunterace View Post
Great workouts Nick! Missed the last one but it was my bday so I'm not sorry jk. Keep smashing on bud!!!
No worries - birthdays are wayyyy more important than logs

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Nice work bro, loving that progress.
Thanks Doja! Keep on movin' the chains
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Old 05-06-2013, 05:52 PM   #489
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5/6: OHD, GZCL, Week 2, Cycle 2
Calories: 3800

Bent Y Raises: 2 sets

Standing OHD Press
(Tier 1)
122.5x1x3
125x2x2
130x2x1
130x1x3 -> only need 3 singles with 130, but it was feeling light today

(Tier 2)
115x7x3 -> +2.5lbs over last cycle’s week 2 Tier 2 weight

Wide Grip Pull-ups (between Tier 1 sets): bw x 7 x 6
Red Band Pull Aparts (between Tier 2 sets): 7 sets x 8 reps

1-arm BB Rows: 70x3x11 each arm -> + 5lbs over last time

Incline DB Press: 65x12,11,10 -> +3 reps over last time

Chest Supported Row
65x15
70x2x10

CGBP: 155x9,9,8.5

Other
Cable Facepulls: 3 sets
Partial ROM DB Lateral Raise Drop Set: 20/15/10/5 x 15/15/20/40
Hammer Curls (strict): 3 sets
Red Band Tricep Pushdowns: 2 sets x failure
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Old 05-06-2013, 05:54 PM   #490
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Great work Nick! Lots of +s, you're on fire bud!!!
__________________
~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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