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Old 07-08-2013, 08:52 PM   #631
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7/8:

Morning: Posture correction
Jump Rope: 500 skips
Psoas stretch/Kneeling Flexor Stretch/Glute Bridge: 3 sets each
Lateral Raise/Scarecrow: 3 sets each

Afternoon: Lower Power -> going to be lifting at a gym in DC for this and two more workouts

***THIS GYM DOESNíT allow chalk which pissed me off but the price was right and the location was convenient
Warm up: Jump rope 500 skips; they didn't have foam rollers

Back Squat
265 x 6, 5, 4 -> flexors were tight and chest was up for most reps; reps were way below parallel so I may have lost tightness

225x8 -> butter reps; great form reinforcement

Snatch Grip RDLs
275 x 9, 8, 7 -> most reps stopped just below the knee where I felt a great stretch but could also stay tight; traps were really engaged!

Good Mornings
175 x 9, 8, 7 -> repeat

Hack Squat Machine -> tried BB hacks but they didnít feel right
2pps x 5
2.5pps x 12
3pps x 2 x 8 -> use this weight next week

Seated Leg Curl (Life Fitness)
100x20
130 x 10, 12 -> increase to 140

Leg Extension
150 x 2 x 15
160 x 10 -> use this weight next week

Standing Calf Raises
255 x 18, 14, 13 -> increase to 265

Hanging Leg Raises
Bw x 5 x 5

Notes: I hadnít eaten since 12pm and I couldnít lift till 7 due to training running over; flexors were tight from sitting all day but overall a decent lower body workout
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Old 07-08-2013, 09:16 PM   #632
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Nice squatting Nick, but dayum those are some strong RDL's
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Old 07-12-2013, 07:50 PM   #633
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Originally Posted by KD5NFW View Post
Nice squatting Nick, but dayum those are some strong RDL's
Thanks Rich lol. I usually stop when I feel a good stretch which is just below the knees.

Squats should read 275lbs, NOT 265
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Old 07-12-2013, 07:54 PM   #634
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Highlights from workouts on 7/9. 7/10, and 7/12

Bench: 195 x 7, 6, 6, 6 -> increase to 200

Front Squat: 205 x 9, 8, 8 -> increase to 210

RDLs: 285 x 10, 9, 8 -> increase to 290

Deadlift
Heavy singles: 475x1
10 minutes of singles: 410 x 18 -> +2 reps over last time -> increase to 415

** Been stretching the hip flexors and working to strengthen the glutes big time to correct my APT**
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Old 07-12-2013, 07:55 PM   #635
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Nice work bro, you are really doing well on this simple progression scheme. It's gonna be sweet when you're knocking out 2 wheels on bench for sets like that, and it's not far off.
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Old 07-12-2013, 08:10 PM   #636
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Nice work bro, you are really doing well on this simple progression scheme. It's gonna be sweet when you're knocking out 2 wheels on bench for sets like that, and it's not far off.
thanks brother. now that I've started my job I should be able to bulk on 3500-3750 cals instead of maintaing on 4k like I was doing over the summer when I was super active (lifting + 6-7 miles of walking per day)

Gotta get swole like you bro!
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Old 07-12-2013, 10:34 PM   #637
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Good stuff in here. Reading those singles make me out of breath haha.
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Old 07-13-2013, 10:02 AM   #638
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Originally Posted by Hywelbane View Post
Good stuff in here. Reading those singles make me out of breath haha.
lol. thanks brother. Weighed in at 172.8lbs today and 31.5in waist which is identical to last week's measurement. With the last week being training for my new job gaining weight wasn't exactly a "priority" but now that I have a more regular schedule coming up, I think I know how many cals I need to eat per day.

Time to get it done!

I WILL be 175/176 by the end of the month
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Old 07-13-2013, 02:05 PM   #639
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Need more traps and shoulders. Those are the big things, but those shoulders have been giving you grief for a while.

You'll get it hombre.
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Old 07-14-2013, 07:43 AM   #640
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Originally Posted by BendtheBar View Post
Need more traps and shoulders. Those are the big things, but those shoulders have been giving you grief for a while.

You'll get it hombre.
Thanks big Steve, with my new routine (see below) and lots of food I know I can bring up both their size and strength

Day 1: Heavy Upper
Day 2: Heavy Lower
Rest
D4: Back and Shoulders hypertrophy (including deadlift singles for 10 minutes)
D5: Lower Body Hypertrophy
D6: Chest and Arms Hypertrophy
Rest
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