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Old 02-03-2013, 12:33 PM   #11
BendtheBar
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Back is a little out of wack, need to go to the chiropractor. Other then that feeling good.
Good good. Keep killing it.
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Old 02-06-2013, 06:07 PM   #12
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Monday 2/4/13 Bench

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 70x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x1
255x6
260x5
235x8, paused last rep

Flat DB Press
55x8
65x8
75x5

Upper Body accessory

(That was it. Bench sets felt ok.)



Tuesday 2/5/13 Squats(light)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Reverse Hypers: 45x15, 55x15

Squats
45x5, 3 sets
135x3
185x3
205x3
225x1
250x2, 10 sets

1-Legged Leg Press(plates on each side)
1PLx12
2PLx12
3PLx12
4PLx10
each leg

Reverse Hypers
90x12
135x12
170x12
In & Out Thigh Machine
100x20
110x20
both in & out

Seated Calf Raises
100x3x20(2 legged)
50x2x20(1 legged)

Seated Hammer Crunches
40x20
50x20
60x20
DB Side Bends
50x15
60x15
70x15

(That was it, even though it was light squats this week they still worked me pretty good!!)
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Old 02-06-2013, 06:12 PM   #13
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Wednesday 2/6/13 Auxiliary

Straight-Arm Pulldowns
20x3x12
Face Pulls
20x3x12

Williams Shrugs
60x3x12
Neck Harness
15x3x15(back only)

Stability Ball Crunches
BWx3x20

Standing Calf Raises
BWx3x20

Reverse Ez-Bar Curls
20x3x20

(That was it. I am pretty sore so everything today was just really light and quick to help promote recovery.)
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Old 02-06-2013, 07:23 PM   #14
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Nice and strong
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Old 02-06-2013, 07:24 PM   #15
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Eat up recover hard.
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Old 02-10-2013, 11:16 AM   #16
BendtheBar
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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How is the training going?
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Old 02-10-2013, 01:18 PM   #17
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Eat up recover hard.
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How is the training going?
Thanks guys, just doing some raw off season training. Gonna deload a little next week and then start my training cycle for the IPA meet on April 6th, so the weights are gonna get alot heavier. Hoping to total 1600+ in the 220's.

Friday 2/8/13 Deadlifts

Block Pulls- Conv(weight 2in off of ground)
135x5
135x5
225x3
275x2
315x1
365x1
405x1 added briefs and belt
455x1 add Champion suit
495x1 PR with a conventional stance at this height

Dimmel DL's
135x10
155x10
175x10

Neutral-Grip Pulldowns
90x12
110x12
130x12
150x12
One-Arm DB Rows
70x12
75x12
90x10
each arm
CSR Shrugs(plate loaded)
25x12
35x12
45x12

4-Way Neck Machine
25x2x15(front)
35x2x15(sides)
45x2x15(back)

Hammer Curls
30x12
35x12
40x12
One-Arm Machine Curls
30x3x12
each arm

BB Static Holds
225x 26 sec
225x 40 sec

(That was it, great workout. Next week I will be switching my weekly routine up and will use it for my meet training leading up to april 6th. It will look like this Mon- Squat, Wed- Bench, Fri- Deadlift, Sat- Upper Back, Bi's.)
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Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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Old 02-10-2013, 08:00 PM   #18
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Got a new phone so i will be able to post more often
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Train Hardcore!!!!

Best Lifts
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405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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Old 02-11-2013, 01:03 AM   #19
BendtheBar
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Originally Posted by muscle_g View Post
Got a new phone so i will be able to post more often
Will be good to have you back. Keep crushing it.
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Old 02-12-2013, 05:38 PM   #20
muscle_g
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Monday 2/11/13 Squats

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1
365x1 added reverse green bands here
405x1 added Belt
455x1 added Predator Briefs
495x1
545x1
585x1 added knee wraps

SSB Pause Squats
160x5
180x5
200x5

Kneeling 1-Leeg uls
50x12
70x12
90x12
each leg
Reverse Hypers
70x12
120x12
165x12

Seated Calf Raises
70x3x20(2 legged)
50x2x20(1 legged)

Ab Wheel
BWx2xFailure
Side Cable Crunches
80x20
110x20

(That was it. This is the first time I have been in gear in a looong time. Squats felt strong.)
__________________
Train Hardcore!!!!

Best Lifts
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405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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