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Old 11-26-2013, 10:17 AM   #911
BendtheBar
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Originally Posted by jdmalm123 View Post

Work schedule should be fairly stable until spring. In the truck Mon/Wed/Sat and Ops on Tue, Thu, Fri. Decided to go back to a 3-day set up as it works best for me. I can also ensure 3 solid rest days per week, which is good for my recovery.
Glad to hear it. Easier to rest and enjoy life with a little stability.
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Old 11-27-2013, 07:50 PM   #912
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Push up: 20
Mountain Climbers: 40
Jumping Jacks: 40
Lunges: 10F/10B


TB DL
165x6
185x6
205x6

>>superset with<<

RDL
135x6
135x6
135x6

Sledgehammer
4#x10/10 wood chop
4#x10/10 golf swing
4#x10/10 over head chop

>>superset with<<

DB Row
25x15/side
25x15/side
25x15/side


Carry
80# bag x1/side

>>superset with<<

Dips
BWx10
BWx10

Tire Flip
1x30

>>superset with<<

Lying DB Skulls
20x20
20x20


Gripper
Sx40/side

>>superset with<<

Calf Raise
BWx80

Comments
Think I like supersets?

This is the GPP workout.
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Old 11-28-2013, 12:57 AM   #913
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Gettin leanz? I saw lots a pullups too! !
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Old 11-28-2013, 11:05 AM   #914
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Gettin leanz? I saw lots a pullups too! !
Yes...down to 192 (from 202)...

I was "dieting" but was dropping weight too fast, so now I'm eating "normal" and holding steady around 192.

Tomorrow I do as many chin ups as I did pull ups on monday!
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Old 11-28-2013, 12:35 PM   #915
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Have a good Thanksgiving.
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Old 11-28-2013, 12:44 PM   #916
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Have a good Thanksgiving.
THANKS!

You, too, sir!

PS: going to have sushi!
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Old 11-28-2013, 01:09 PM   #917
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Fine work JD. Sushi FTW, best recovery food there is!
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Old 11-29-2013, 08:40 AM   #918
jdmalm123
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Fine work JD. Sushi FTW, best recovery food there is!
Thanks, Swede!

Sushi was great!
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Old 11-29-2013, 10:50 AM   #919
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Strong work JD! Congrats on the weight loss too !
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Old 11-29-2013, 09:49 PM   #920
jdmalm123
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Toe Squat: BWx20
glute Bridge: BWx20
BSS: BWx10/side
V Prison Row: BWx50


Squat
135x10
155x3
175x3
195x3
215x2
235x2
255x2
275x1
295x1

>>superset with<<

Chin Ups
BWx5
BWx5
BWx5
BWx5
BWx5
+10x3
+10x3
+10x3
+10x3

DB Piston Press
15x10/side
15x10/side
15x10/side
15x10/side

>>superset with<<

Russian Twist
5x20
5x20
5x20
5x20

Calf Raise + Gripper
BWx80 + Tx40/side

Comments
No dizziness. Back to normal for altitude!

Squat weights were same as DLs. Squats felt heavier.

Shoulders are in rehab mode, so minimal pressing for a while.

As noted, going to try 3-days per week with dedicated rest days.

Also, my new approach will be:
Week 1: Singles
Week 2: Doubles (same weight)
Week 3: Triples (same weight)
Week 4: Singles (Deload)

Then, add weight and start over.

Slow, but steady... Add weight, add reps. Add strength, add endurance. Rinse, repeat.
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Last edited by jdmalm123; 11-29-2013 at 09:57 PM.
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