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Old 05-26-2013, 06:46 PM   #541
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Great day Nick, mirin volume.
thanks doja! Just trying to progress and quite spinning my wheels
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Old 05-26-2013, 06:48 PM   #542
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5/26: Upper Day A
Calories: 4000
Weight: Down compared to pre-Vegas weight
Grade: B+
Warm-up: straight arm pushdown/bent y raises/ push ups: 1 set each

Flat Bench
195 x 7, 6, 4, 4 -> repeat next week; I think I may have done 190 instead of 195 last workout

1 arm BB Row
70 x 18, 12, 11 -> increase to 75

Seated DB Arnold
40x11, 9, 7

Cable Low Row
160 x 12, 9, 8

Ripptoe Skullcrushers
75x 12, 10, 8, 7 -> increase to 80lbs

BB Curl w/ Fat GRipz
65 x 12, 8, 5

Leaning Cable Lateral Raise
20 x 12, 11, 10

Neutral Grip DB Incline
25 x 30 -> increase to 30
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Old 05-26-2013, 08:09 PM   #543
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Pre Vegas Weight?

1 arm BB row is interesting - don't thing I have seen that before. Good benching as well. Do you do any pause work these days?
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Old 05-26-2013, 08:24 PM   #544
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Pre Vegas Weight?

1 arm BB row is interesting - don't thing I have seen that before. Good benching as well. Do you do any pause work these days?
On may 19 before I left for Vegas, I weighed 173lbs. I was in vegas for the past five days. Not sure of my true weight this morning but I think it was less than 170

Yeah I did a lot of pause work for a few months and typically warm up doing it but didnt see much return.

I really like the stretch and contraction on 1 arm bb rows versus db rows
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Old 05-26-2013, 09:22 PM   #545
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Keep up the good work LD.
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Old 05-27-2013, 06:57 AM   #546
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it happens sometimes LD.....one time I messed up my weights for squats and realized I hit a PR lol
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Old 05-27-2013, 09:48 AM   #547
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Great work Nick! More progression everywhere! Keep up the strong training!!!
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Old 05-30-2013, 08:57 PM   #548
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Keep up the good work LD.
thanks steve. I'm loving this rep goal system - it really allows me to go HAM on every set

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it happens sometimes LD.....one time I messed up my weights for squats and realized I hit a PR lol
lol, that sounds like an awesome day. For someone who just graduated college, you'd think my addition would be better haha
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Great work Nick! More progression everywhere! Keep up the strong training!!!
Thanks brother. Gotta keep eating big. Weight was only 171.2 this morning and I'm leaving for Aruba on Saturday so hopefully I can be at least 172 before I leave.

DQ ice cream cake FTW
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Old 05-30-2013, 09:26 PM   #549
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5/27: Lower 1
Cals: 3.9k
Hip AdductorAbductor/Glute Brige: 1 set each

Back Squat
255 x 8, 6, 5, 4

Snatch Grip RDL
235 x 10, 9, 8 -> increase to 240

45 Degree Leg Press
4.5pps x 15, 14, 13, 11, 11 -> increase to 4.75pps

Seated Leg Curls (Life Fitness machine; they didnít have lying at this gym)
135 x 15, 14, 13, 12 -> increase to 150?

HLR
Bw x 15, 12, 8
Standing Calf Raise
235 x 17, 14, 12 -> increase to 245

5/29: Upper 2
Cals: 4k
Bent Y Raises: 2 sets

Standing OHP
120 x 7, 5, 6, 5 -> +2 reps over last week

Pendlay Rows (strict)
170 x 10, 10, 8 -> +5lbs over last week

CGBP
170 x 7, 8, 7, 6 -> +5lbs over last week

Supinated Chins
Bw+25 x 12, 10, 8 -> increase to 30

Hi Pulley Tricep Extension
50 x 12, 11, 9, 9 -> increase to 55

Hi Pulley Facepulls
30 x 4 x 35

DB Hammer Curls
40 x 9, 8, 6

Hammer Grip Incline DB Press
30x25


5/30: Lower 2
Cals: 4.15k

Hip Adductor/Abductor/Glute Bridge: 1 set each

Deadlifts
Heavy single: 445 x 1 -> +10lbs over last session; good hip drive; add 5lbs next week
10 minutes of as many singles as possible: 385 x 15 -> +10lbs over last session good hip drive; add 5lbs next week

Front Squats
200 x 8, 7, 7

Squat Stance Good Mornings
135 x 13, 12, 10, 10 -> increase to 140

Power Shrugs
45x10
135x10
225x10
315x10
405x10
495x10 -> +2 reps over last week
585x1
315x10

Leg Extension
150 x 15, 13, 12 -> increase to 160

Decline Crunches (weight plate on forehead)
Bw+17.5 x 12 -> too easy
Bw+20 x 7, 7
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Old 05-31-2013, 08:15 AM   #550
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Great workouts Nick! Lots and lots of bold! Keep it going bud!!!!!!
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!!!MY HEAD HURTS!!!
My Training Log
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