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Old 12-28-2012, 03:16 PM   #91
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Default LRB/365, Week 1/52, Day 2: Close Grip Bench

again, another ridiculously easy day to start this off.

Wednesday, December 26th, 2012

Warmups-usual stuff

Close Grip Bench

95x5
105x4
120x3
135x2
140x1
145x1
155x1
135x15

*all reps paused. I know this is supposed to be the easy phase, but i don't like it being this light. I trust Paul Carter and his advice to me so i will power on*

Incline DB-60'sx10(too heavy, dropped back), 50'sx10x4
*will go to 55'sx10x5 next time*

Flies-2x20
VBar Pushdowns-4x20 (solid pump)

Ab Work-Side Bends-45lb platex25R, 25Lx2(100 reps)
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Old 12-28-2012, 03:22 PM   #92
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Default LRB Week 1/52, Day 3: Back/Bi's

Friday, December 28th, 2012

Warmups

5x100 Jump Rope
PVC Roll(IT Band, Back, Glutes)
Piriformis Stretch
BW Squatsx20
RFESSx10R, 10L
Side Lungesx5R, 5L
Shoulder Band Dislocatesx20 w/MM
Band Pullapartsx25 w/MM

Pullups

BWx12
BWx10
BWx8
BWx5
BWx5

Just ran out of steam on the last two, not pleased, but a decent starting point

BB Rows(Pendlay)-135x10,10,10,10
Shrugs-135x10, 185x20,20, 205x20, 225x20
BB Curls45x20,20,20,20

Neck-Harness+25x25, +50x25

Ab Work
Decline Situps-BW+10lb Hatx20,15,15
Side Bends-45lb Platex25R, 25L

Cardio-30 mins, 280kcals burned
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Old 12-28-2012, 04:08 PM   #93
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Quote:
again, another ridiculously easy day to start this off.
Start easy, end strong.
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Old 12-31-2012, 02:04 PM   #94
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Default LRB/365 Week 2/52, Day 1:Squats/Deads

Quote:
Originally Posted by BendtheBar View Post
Start easy, end strong.
Damn straight.

Warmups-5x100 Jump Rope, PVC Rolling, Stretching

Squats

barx5x5
145x5
175x4
195x3
215x2
230x1
255x1
260x1
205x5x2(paused)

Deadlifts

135x5
185x5
225x4
255x3
295x2
315x1
320x1
330x1
275x3x3

Weighted Decline Situps-BW+10lb Hatx30,25,25,20

Leg Curls-50x20, 65x20,20,20
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Old 12-31-2012, 04:32 PM   #95
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Like a boss.

Destroy 2013! Smash your goals.
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Old 01-02-2013, 09:57 PM   #96
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Nice start, Pat. Big things coming this year!

Wednesday 2 January 2013

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

Warmups - Jump rope and stretching

Squats

1x5 70kg/154lbs
1x5 85kg/187lbs
1x5 102.5kg/225.5lbs
1x5 112.5kg/247.5lbs
1x5 130kg/286lbs
1x5 147.5g/324.5lbs

DB Bench

3x10 40kg/88lbs

Supersetted with...

Neutral grip pull ups

3x3 BW

Last set on DB bench was a grind but got all the reps. Elbow is better so I can start on pull ups again.

KB swings

3x10 32kg/70.4lbs

Going to add these in for some hamstring work.

Ab rollouts

3x12 BW

Supersetted with...

DB Hammer Curls

3x12 17.5kg/38.5lbs

Decent start to the year. Been thinking about goals for the next year but need to sit down and write them down. I'll put them up when I have got them straight for some accountability.
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Old 01-03-2013, 04:41 AM   #97
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Very good things in here,kicking off the year with a bang.
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Old 01-03-2013, 11:50 AM   #98
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Fucking A.

Thought you went AWOL on me Liam Good to see you f'n shit up!
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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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Old 01-03-2013, 11:54 AM   #99
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Default LRB Week 2/52: Day 2: Bench/Accessories

Thursday, January 3rd, 2013

Warmups

Jump Rope-1x150,125,125,100
PVC Rolling IT Band, Back, Glutes
Band Dislocates, Band Pullaparts
BW Squats, RFESS, Lateral Lunges
Stretching Hips, Shoulders, Piriformis
Diesel Crew 2 min shoulderwarmup

Close Grip Bench Press

95x5
105x4
125x3
135x2
140x1
155x1
160x1
135x20

Again, another excruciatingly easy bench session.

DB Incline

*using LRB's 350 method on these. 3 sets, 2 mins between sets, goal is 50 reps*

50'sx20,19,13

Good start, will up weight next time

Flies-25'sx20,20
V Bar Pushdowns-60x20,70x20,80x20,20

Decline Situps-BWx50
Side Bends-45lb platex25,25

Cardio-30mins, 285 cals burned.
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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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Old 01-03-2013, 12:15 PM   #100
BendtheBar
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Nice 5 set on squats, and quality pressing.
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