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Old 12-21-2012, 08:20 PM   #71
Caitlyn.Trout
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Friday - Bench accessory

warm-up
pull aparts -100

work
barbell standing overhead press - 75 6x6
buffalo bar bench - 95 - 6x7
bamboo bar - 50 - 3x20 (if you haven't used one, the thing is unstable as crap! The weights dangle down from the bar using bands. The whole point is to work on your stabilizer muscles and keeping your body tight)

assistance
chest supported rows - 3x15
monster mini band pushdowns - 100 total
side raises - 3x15
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Old 12-21-2012, 10:22 PM   #72
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Quote:
buffalo bar bench - 95 - 6x7
Strong. Lots of quality reps.
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Old 12-27-2012, 10:51 PM   #73
Caitlyn.Trout
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Just wanted to stop by and let y'all know I'm still alive! I've still been training this week but its my mini deload time so everything has been cut in half and I figured it wasnt really worth logging here since it's pretty much what i've been doing for the past 3 weeks except the cut . Sooooo , i have one more deload workout tomorrow and then Sunday starts the meet cycle where some things will be switched around a bit and whatnot. I'll post again then but just wanted to let ya know what was up . Hope everyone had a nice holiday!
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Old 12-27-2012, 11:59 PM   #74
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Thanks for checking in! I've awlays been curious about bamboo bars.Dang.
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Old 12-28-2012, 03:22 PM   #75
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Originally Posted by Caitlyn.Trout View Post
Just wanted to stop by and let y'all know I'm still alive! I've still been training this week but its my mini deload time so everything has been cut in half and I figured it wasnt really worth logging here since it's pretty much what i've been doing for the past 3 weeks except the cut . Sooooo , i have one more deload workout tomorrow and then Sunday starts the meet cycle where some things will be switched around a bit and whatnot. I'll post again then but just wanted to let ya know what was up . Hope everyone had a nice holiday!
Good to hear from you. 2013 is coming. Time for PRs.
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Old 12-30-2012, 04:49 PM   #76
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Back to the first week of my real meet prep after doing a mini deload all last week . Still doing volume but tweaking some things and adding weight.

Sun - deadlift

warm-up
200 band pull aparts
stretching and mobility stuff

work
Sumo 1in deficits - 235 - 8x3
Conv 4in deficits - 195 - 5x5
front squats - 125 - 3x8

Assistance
lat pull downs - 3x15
thoracic extensions with 25lbs of chain - 5x10
Frankenstein walks on the belt squat - 3x 1min
Glute bridges - 3x20

I did a lot a lot of abs today .. cant really remember everything since it wasnt exactly planned but i had the time so it included 2 min planks , 1min side planks, 1 min leg raises, sits ups with a 25lb plate , and this morning i was really bored so i did the stupid p90x ab ripper just for the heck of it lol . Productive day, and it's only gonna get harder each week from here on out .
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Old 12-30-2012, 05:05 PM   #77
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Solid session Caitlyn!
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Old 12-31-2012, 04:39 PM   #78
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Old 12-31-2012, 08:11 PM   #79
Caitlyn.Trout
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Benching went pretty nice and easy today , just cant wait to move up each week . Each session is a stepping stone to where I wanna be at when April comes around and it's game time. I now train on Mon,wed, fri ,sun now due to mt class schedule next semester being a bit brutal. I'm doing pretty great at not drinking soda , and I've been drinking a gallon of water each day for about 3 days now i guess. Just wanted to see if there is any effects of it . I am also carb backloading , just trying to gain lean muscle mass while losing fat and staying around the same weight if I can while getting stronger. I'll keep y'all posted on that stuff . Anyway, here was tonight's workout.

Mon - Bench
warm up
200 - pull aparts
3x10 - push ups
stretching and mobility

Work
Pause bench - 105 - 8x3
1 board bench - 105 - 5x5
close grip - 85 - 3x8

Assistance
bicep curls - 3x20
rear delt raises - 3x15
db flys - 3x15
barbell rows - 3x15

abs - once again i did a large range of ab exercises , not gonna post them all but just assume I'll be hitting them pretty hard every session.
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Old 01-01-2013, 03:13 AM   #80
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Bench day,rawr! P90x just for fun,good lord your crazy.
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