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Old 06-16-2013, 05:42 PM   #581
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6/16: Upper Body

Warm-up: jump rope, foam roll, straight arm pushdown, db fly

Incline BB Bench

45x25

75x8

105x5

135x3

165 x 9, 8, 6, 6 -> exceeded rep goal by 4 reps; increase to 170

Pull-ups: bw x 3 reps x 6 sets (between incline sets)

BB Row

135x5

175 x 10, 8, 9

Seated BHTNP

105 x 10, 8, 7

Supinated Chins

Bw+30 x 11, 9, 8

Hi Pulley Rope Pushdown

56.2 x 11, 10, 7, 7

Incline DB Curl

25 x 12, 8, 7 -> dropped the seat down one more notch compared to before, which made these hellaciously harder

20x10

Rear Delt Triple Drop Set

15 x 60 (partial reps)

10 x 30 (partial reps)

5 x 10 (full reps; aiming for three second hold at the top)
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Old 06-16-2013, 06:07 PM   #582
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Originally Posted by linedriver465 View Post
It really allows for auto regulated linear progression and lets me push every set. Having a rep goal is encouraging for me mentally and takes the guess work at of calculating %'s and whatnot
I'm currently in the process of writing my own program. Am contemplating about having one set (reps) be equivalent to my projected 1rm. Is this what your doing? Are you adjusting per workout feedback if so?

Enjoyed reading through your log, Strong Lifts.
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Old 06-16-2013, 06:38 PM   #583
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Originally Posted by OneMorePlate View Post
I'm currently in the process of writing my own program. Am contemplating about having one set (reps) be equivalent to my projected 1rm. Is this what your doing? Are you adjusting per workout feedback if so?

Enjoyed reading through your log, Strong Lifts.
Thanks brother! Here's the article my routine is based on: The Rep Goal System: Maximize Gains, Never Waste A Set | Huge Gainer

Read it and lemme know if you have any questions. Here's an example of a routine: Huge Gainer Early Intermediate Strength Building 4 Day Split | Huge Gainer
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Old 06-16-2013, 08:32 PM   #584
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Boy, you really covered the whole upper body well with that session Nick! Awesome!! Well done on the curls to make them more difficult - I think thats always a good thing.
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Old 06-17-2013, 10:50 AM   #585
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Boy, you really covered the whole upper body well with that session Nick! Awesome!! Well done on the curls to make them more difficult - I think thats always a good thing.
Considering I completed a "shoulder-only" workout with my buddy the day before, I can't complain on the numbers yesterday

Although I didn't hit the rep goal on every exercise, I progressed by adding weight to the bar the previous time
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Old 06-17-2013, 09:59 PM   #586
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Keep up the good work LD! Incline DB curls are one of my favorite bicep exercises. That stretch at the bottom is amazing.
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Old 06-18-2013, 05:19 AM   #587
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Great work Nick! Still going crazy on the routine, glad some things stayed the same ! Keep smashing!!!
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Old 06-18-2013, 01:59 PM   #588
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Solid work!
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Old 06-18-2013, 06:36 PM   #589
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Quote:
Originally Posted by Hywelbane View Post
Keep up the good work LD! Incline DB curls are one of my favorite bicep exercises. That stretch at the bottom is amazing.
Thanks brother! Agreed - great mind muscle connection and wicked pump!

Quote:
Originally Posted by Hunterace View Post
Great work Nick! Still going crazy on the routine, glad some things stayed the same ! Keep smashing!!!
haha, thanks brother. Glad to have to back on the board - I can always count on you to check in on me :P

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Solid work!
Thanks bid swede! Today's workout went well also!
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Old 06-18-2013, 07:27 PM   #590
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6/17: Lower Body
Warm-up: jump rope, foam roll, hip adductor/abductor, glute bridge

Deadlift
135x5
185x3
225x3
275x3
315x2
365x2
405x1
455x1 -> + 5lbs over last workout; felt solid
10 minutes of singles: 395 x 18 reps -> +2 reps and +5lbs over last workout

Front Squat
195 x 9, 6.5 (lost balance going down), 8

Good Morning
145 x 12, 10, 9, 9 -> hit rep goal; increase to 150

Power Shrug
45/135/225/315/405/495 x 10 each
585 x 2 sloppy reps

Leg Extension
165 x 13, 11, 11 -> hit rep goal; increase to 170

Wtd Kneeling Ab Wheel Rollout
Bw+30 x 10, 9, 7

6/18: Upper Body
Warm-up: jump rope, foam roll, incline flies, straight arm pushdown
Flat Bench
185 x 8, 7, 7, 6 -> exceeded rep goal; increase to 190

1 arm BB Row
82.5 x 15, 13, 13 -> exceeded rep goal; increase to 85

Arnold Press
40 x 12, 9, 7

Cable Row
166.2 x 13, 11, 9
85 x 15

Ripptoe Skullcrusher
80 x 12, 8, 9, 7

BB Curl: 70 x 13, 12, 12 -> exceeded rep goal; increase to 75
w/ Fat Gripz: 50 x 15

Cable Upright Row: 60 x 20, 25, 20 -> increase to 70
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