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Old 05-15-2013, 06:06 PM   #521
linedriver465
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**TIME to STOP Spinning my wheels and GET FOCUSED. New routine will encourage progression every workout and is based around the rep goal methodology

5/15: Upper 1, Rep Goal Routine

Flat Bench
45x15,10
75x8
105x6
135x5
165x3
195x1
215x1
195x 8, 6, 6, 5 -> hit 25 reps over 4 sets; increase to 200lbs

Blue Band Pull Aparts (between bench sets): 9 sets x 8 reps

1-arm BB Row: 60x20,17,15 -> hit 40+ reps in 3 sets; increase to 70lbs

Seated DB Arnold Press: 35 x 13, 11, 10 -> hit 30+ reps in 3 sets; increase to 40lbs

Seated Cable Low Row: 152.5 x 13, 11, 10 -> hit 30+ reps in 3 sets; increase to 160lbs

Ripptoe Skullcrusher: 75 x 10, 9, 8, 7 -> repeat until I hit 35 reps over 4 sets

BB Curl w/ Fat Gripz: 60 x 12, 10, 8 -> hit 30 reps in 3 sets; increase to 65lbs

Leaning Cable Lateral Raise: 15 x 15, 12, 10 -> hit 35+ reps in 3 sets; increase to 20lbs
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Old 05-15-2013, 06:18 PM   #522
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Great workout Nick! I'm guessing the bold is PRs? If so congrats! If not you stink !jk You're still doing a lot of work, but I you seem to like it, so smash on!!!
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But as for you, be strong and do not give up, for your work will be rewarded.

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My Training Log
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Old 05-15-2013, 06:49 PM   #523
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Nice workout! Keep the PRs rolling. You'll be repping your old bench max in no time
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Old 05-15-2013, 06:56 PM   #524
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Quote:
Originally Posted by Hunterace View Post
Great workout Nick! I'm guessing the bold is PRs? If so congrats! If not you stink !jk You're still doing a lot of work, but I you seem to like it, so smash on!!!
haha, let's call them rep PRs. Everytime I hit the minimum rep goal over the given sets, I will bold it for your old eyes to read more easily :P

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Nice workout! Keep the PRs rolling. You'll be repping your old bench max in no time
Thanks brother. I can't wait till I can hit 225 for 5+. That's been a pipe dream of mine for wayyy too long
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Old 05-17-2013, 08:17 AM   #525
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hell of a session.....your going to like the rep range goal system it kicks ass
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Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
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Bench: 285
Dead Lift: 475

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Old 05-17-2013, 03:17 PM   #526
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Strong work man, I can't wait to see the progression!
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Old 05-17-2013, 06:37 PM   #527
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Quote:
Originally Posted by RobMoriRB View Post
hell of a session.....your going to like the rep range goal system it kicks ass
Thanks rob! I'm super pumped to increase strength and muscle mass!

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Strong work man, I can't wait to see the progression!
Thanks cutty! Stay tuned
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Old 05-17-2013, 06:39 PM   #528
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5/17: Squat
Grade: A+
Calories: 3750

Hip Adduction/Abduction machine: 1 set each
Glute Bridge: 1 set

Back Squat (25+ reps in 4 sets)
45x10
95x8
125x5
155x5
185x3
215x3
245x 10, 7, 5, 6 -> increase to 255lbs

Snatch Grip RDLs (25+ reps in 3 sets)
135x5
185x4
225 x 12, 10, 10 -> increase to 235lbs

45 Degree Leg Press (60+ reps in 5 sets)
3ppsx21 too easy
3.5pps x 17 -> still too easy
4pps x 15, 14, 15 -> increase to 4.5pps for all sets

Leg Curl (40+ reps in 4 sets)
125x15,10,8,7 -> increase to 130lbs

Weighted Decline Crunches (25+ reps in 3 sets)
bw+12.5x12 -> too easy
bw+15 x 10, 11 -> increase to 17.5lbs

Standing Calf Raise (40+ reps in 3 sets)
230 x 14, 11, 12 -> repeat 230
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Old 05-18-2013, 03:00 AM   #529
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Great work Nick! Really disappointed you failed at standing calf raise , just ruined the whole workout! Strong progression bud! Keep it going!!!
__________________
~~~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 05-18-2013, 07:46 PM   #530
linedriver465
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Originally Posted by Hunterace View Post
Great work Nick! Really disappointed you failed at standing calf raise , just ruined the whole workout! Strong progression bud! Keep it going!!!
lulz - wtf were you doing up at 4am EST?!?! haha
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