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Old 01-19-2013, 12:53 PM   #131
HumanHorrorFilm
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Default LRB Week 4/52, Day 3: Back/Bi's

Warmups

6x125 Jump Rope
PVC Roll(IT Band, Glutes, Back)
Stretch(Hams, Piriformis, Hips)
BW Squatsx25
RFESSx10R/L
Lateral Lungesx10R/L
Band Dislocates MMx20
Band Pullaparts MMx50

Pullups-BWx11,8,8,8
Pendlay Rows

135x8
155x10,10

Shrugs

135x10
185x10
225x20
245x20

BB Curls-45x20, 65x20
Neck-Harness+25x100
Decline Situps-BWx50
Side Bends-+45lbx25R, 25L
Cardio-30 mins treadmill
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Old 01-19-2013, 06:53 PM   #132
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Slaughtered them there Pendlays.
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Old 01-21-2013, 02:09 PM   #133
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Default Week 5/52, Day 1: Squats/Deadlifts

January 21st, 2013

Warmups

2x125 Jump Rope
PVC Roll(IT Band, Glutes, Back)
Stretch(Hams, Piriformis, Hips)
BW Squatsx25
RFESSx10R/L
Lateral Lungesx10R/L
Band Dislocates MMx20
Band Pullaparts MMx50

Squats

barx15x2
135x3x3
160x5
185x4
215x3
240x2
250x1
275x1
285x1
225x3x2(paused)

*Beltless, easy. All the core work is paying dividends*

Deadlifts

135x5
200x5
240x4
280x3
320x2
340x1
350x1
365x1
300x3x2

Explosive like a motherfucker

Decline Situps-BW+25lbx15,15,15
Leg Curls-65x20, 95x20
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Old 01-22-2013, 12:45 AM   #134
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Great workouts in here for sure HHF! Keep workin hard!!!
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Old 01-22-2013, 09:23 AM   #135
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Good work HHF. Will be doing my deads today too, activating the beard power!
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Old 01-22-2013, 07:22 PM   #136
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Quote:
Explosive like a motherfucker
All good.
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Old 01-22-2013, 11:03 PM   #137
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Great work HHF
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Old 01-23-2013, 03:28 AM   #138
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Tuesday 22 January 2013

5/3/1 Wave 4, Week 1, Day 1: 5's

Squat

1x5 70kg/154lbs
1x5 87.5kg/192.5lbs
1x5 107.5kg/225.5/236.5lbs
1x5 115kg/253lbs
1x5 132.5kg/291.5lbs
1x5 150kg/330lbs

Absolutely horrible. Probably up there with the worst squat session I have ever had. My back was sore, and got worse with a massive back pump by the 3rd set. After last week went so well this is the polar opposite. I'm tempted to reset my training max, I shouldn't be struggling to hit 5 reps after 3 waves.

RDL

5x10 60kg/132lbs

Adding these in this wave because I do next to no hamstring stuff. I'll build the weight up over time.

DB bench - 350 method

1x20 22.5kg
1x17 22.5kg
1x15 22.5kg

52 reps in total so I'll move up next time.

Supersetted with...

Neutral grip pull ups

1x7 assisted by blue band
1x6 assisted by blue band
1x5 assisted by blue band

18 total reps - 2 more than last week. I need to think about how I'm going to progress these.

Ab wheel

3x12 BW

Supersetted with...

DB hammer curl - 350 method

2x17 15kg/33lbs
1x16 15kg/33lbs

50 reps exactly. Move up next week.

I'm starting 10 days of low-carb from today (Wednesday) which will take me through to the end of next Friday. My starting weight is 264.2lbs. I expect to lose around 10lbs.
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Old 01-23-2013, 04:08 PM   #139
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Don't forget Liam, you also accidentally loaded up your weight much higher than planned last week, so i wouldn't be so quick to reset. Chalk it up to a bad session, low carbs and power forward. If it continues this wave, then maybe re-think the max.
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Old 01-23-2013, 04:11 PM   #140
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Default LRB Week 5/52, Day 2: Bench/Accessories/Cardio

Wednesday, January 23rd, 2013

Warmups

3x125 Jump Rope
PVC Roll(IT Band, Glutes, Back)
Stretch(Hams, Piriformis, Hips)
BW Squatsx25
RFESSx10R/L
Lateral Lungesx10R/L
Band Dislocates MMx20
Band Pullaparts MMx50x2

Close Grip Bench

95x5
115x4
135x3
145x2
155x1
165x1
175x1 (all paused)
145x20

*still really easy, thinking i programmed too low on bench, but maybe i didnt?

Incline DB

45x34
45x19 (2 min between sets)

+ 5lbs, -3 reps. Will take the 50's for a spin.

Flies-25'sx20
V Bar Pushdowns-60x20, 100x20

Hanging Leg Raises-(feet to bar)BWx12(irritated the fuck out of my shoulders)

Prison Abs-#7x50, #8x35, #9x25
Cardio-35 mins, 2 miles, 300 cals
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"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason."



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