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Old 06-09-2013, 06:03 PM   #561
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6/9: Upper Body
Straight arm pushdown and Bent Ys: 1 set each

Flat Bench -> focusing on pulling the bar apart and keeping the back ďwideĒ
185 x 7, 6, 5, 5 ->
***Regression since my last lift session, but Iím still light on the scale (working on it) and itís only my second workout back. Lats definitely felt more engaged today though.

Pendlay Rows (strict)

170 x 10, 10, 10 -> increase to 175

Seated Arnolds
40 x 11, 9, 7

Supinated Chins
Bw+30 x 12, 8, 8
Bw x 8

Hi Pulley Tricep Pushdown
56.2 x 10, 8, 8, 6 -> ideally I wouldnít jump from 50 to 56.2 but thatís the smallest partial plate they have for cable machines :/

DB Hammer Curl
35 x 13, 11, 10 -> increase to 40

Cable Facepull (w/ external rotation)
35 x 25, 25, 25, 25 -> high reps suck with these, but I know itíll help
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Old 06-09-2013, 09:14 PM   #562
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I like those numbers on the Pendlay's Nick! It's not easy keeping up explosiveness over so many reps. Arnolds looking good to. I have to wonder what Arnold's PR was on them haha
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Old 06-11-2013, 10:38 PM   #563
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I like those numbers on the Pendlay's Nick! It's not easy keeping up explosiveness over so many reps. Arnolds looking good to. I have to wonder what Arnold's PR was on them haha
lol - thanks Jim. It's been a bit challenging to get back in to the swing of things after essentially 2 of the last 3 weeks of not lifting. But I'm optimistic that I'll start progressing again once my weight gets back to the pre-vacation numbers.
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Old 06-11-2013, 10:45 PM   #564
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6/11: Deathlifts and such
Grade: B+

Glute Bridge/ Good Girl & Bad Girl Machines: 1 set each

Deadlifts
135x5
185x3
225x3
315x2
365x2
405x1
450x1 -> I tried to get a video of the ďheavyĒ single, but my camera died; apparently my upper back was rounding a bit too much
450x1 -> tried again and hit it but I didnít have anyone providing feedback

10 minutes of singles: 390 x 16 -> +5lbs and +1 rep over last workout; I powered through the first 4, but then slowed down

Note: Gonna keep the singles and 10 minute weight at 450 and 390 respectively until I bury them

Front Squats
195 x 9, 7, 6 -> -5lbs since last time

Good Mornings
140 x 10, 10, 10, 8 -> I think Iím going too low and losing tightness

Power Shrug
45/135/225/315/365/405 x 10 each
495 x 8 -> -2 reps over last time

Leg Extension
160 x 15, 12, 11 -> increase to 165

Weighted Kneeling Ab Wheel Rollout
Bw+25 x 10, 9, 8 -> increase to 30

Neck Bridge: bw x 3 x 12
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Old 06-12-2013, 10:22 AM   #565
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Those singles for 10 minutes must have been brutal Nick. I gotta try that as I have never done timed singles. Really incredible as you always have been really.
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Old 06-12-2013, 02:06 PM   #566
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Those singles for 10 minutes must have been brutal Nick. I gotta try that as I have never done timed singles. Really incredible as you always have been really.
Thanks Jimbo, that really means a lot. Recently I've had some motivation issues which have been tied to lack of progress. Although I know consistency is required for progression, the past two weeks of vacation really reiterated the importance of consistency and frequency.... for me at least.

Pretty much everything after those 10 minutes of singles is rough haha. I definitely don't beat myself up if I don't hit any huge PRs post deadlifting
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Old 06-12-2013, 06:08 PM   #567
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6/12: Overhead Press + Upper

Grade: B+

Warm-up: jump rope, straight arm pulldown, push ups

Standing OHD Press

45x10

65x7

80x3

95x3

115x2

135x1

120 x 7,6, 5, 5 -> matched the pre vacation workout; I realized that my grip has been slightly too narrow, thus taking the stress off the shoulders and putting nearly all of it on the triceps; on the last set I brought out the grip and that set of five felt much better

95x8 (w/ new slightly wider grip)

1 arm BB Row: 80 x 17, 13, 11 -> increase to 82.5

CGBP

170 x 8, 6, 7, 7.5 -> matched pre vacation workout; these felt much faster though

Seated Cable Row

166.2 x 12, 11, 9 -> hit the rep goal, but will repeat next workout

Ripptoe Skullcrusher

80 x 11, 8, 8, 7 -> +2 reps over last workout

BB Curl

No Fat Gripz: 70 x 12, 10, 8 -> hit rep goal, but will repeat next workout

w/ FG: 50 x 10

Cable Upright Row: 45 x 25, 27, 29 -> increase to 60

Dips: bw x 21
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Old 06-12-2013, 08:24 PM   #568
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Solid workout and progression Nick!
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Old 06-13-2013, 03:34 AM   #569
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Lots of strong reps. Keep pounding.
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Old 06-13-2013, 08:51 AM   #570
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Solid workout and progression Nick!
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Lots of strong reps. Keep pounding.
Thanks fellas - slowly but surely my strength is returning/progression as I eat and train post-vacation.

Rest day today then squatz tomorrow! I need to save face after the last squat workout :P
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