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Old 03-20-2013, 07:21 AM   #41
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Squats - Warm up 1x140x5, 1x190x5, 2x265x6, 1x265x7 (felt like better depth but heavier than last session)
Bench Press - Warm up 1x135x5, 1x185x5, 1x240x7
2x240x6
Barbell Incline Bench Press - 3x145x10
Wide grip pull ups - 3xBWx10,
Barbell Row -3x155x10
Standing Rope Extensions - 3x75x10
DB Curl - 3x32.5x10
DB lateral raises - 3x32.5x8
Rear delt raises - 3x32.5x8,
Standing Barbell Calf Raises - 3x205x10
Deadlift - 1x155x5, 1x205x5, 1x255x5, 1x305x5, 1x345x3
Standing Cable Crunch - 3x65x15

Long day at work felt a little tired going in but felt better once I got going, I did feel a bit stiff after stretching and starting my squats so focused on making sure I was getting good depth. Still feeling great benching again no shoulder pain relapse at all since I started so that has kept me greatly motivated to keep the slow push.
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Old 03-20-2013, 09:49 PM   #42
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Looks good man, sometimes just pushing through the day makes it worth it in the end.
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Old 03-22-2013, 11:46 AM   #43
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Squats - Warm up 1x140x5, 1x190x5, 3x265x8
Bench Press - Warm up 1x135x5, 1x185x5, 2x240x8
1x240x7
Barbell Incline Bench Press - 3x155x10
Seated Cable Row 3x100x10,
Lat Pulldowns -3x130x10
Standing Rope Extensions - 2x80x8, 1x80x7
DB Curl - 3x32.5x10
DB lateral raises - 1x32.5x10, 1x32.5x9, 1x32.5x8
Rear delt raises - 3x32.5x8,
Rotary Calf - 3x145x10
Glute Ham Raises - 1xBWx10, 2XBWx5
Standing Cable Crunch - 3x65x15

Long day again at work running around still felt energized by the time I hit the gym but getting in there late switched a few exercises for easier set up still. Squats and Bench felt good, feels good to get in and relieve the work day stresses on some weights.
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Old 03-22-2013, 04:06 PM   #44
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Hard work in here.
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Old 03-23-2013, 08:10 AM   #45
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solid top set on the Big 2 keep it up mate
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 03-24-2013, 06:49 AM   #46
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good work on the bench and squat.
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Old 03-24-2013, 08:56 PM   #47
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Squats - Warm up 1x140x5, 1x190x5, 2x265x10, 1x265x8
Bench Press - Warm up 1x135x5, 1x185x5, 3x240x8
Barbell Incline Bench Press - 3x155x10
Wide grip pull ups - 3xBWx10,
Barbell Row -3x160x10
Standing Rope Extensions - 3x80x10
DB Curl - 3x32.5x10
DB lateral raises - 3x32.5x10
Rear delt raises - 2x32.5x10, 1x32.5x9
Standing Barbell Calf Raises - 3x215x10
Deadlift - 1x155x5, 1x195x5, 1x215x5, 1x245x5, 1x280x5
Standing Cable Crunch - 1x70x15, 2x70x13

Good session this time around think took my time on to complete today just because didn't feel like rushing thru it.
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Old 03-25-2013, 12:34 PM   #48
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liked the 3 sets of 265....keep er going
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

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Squat: 405
Bench: 285
Dead Lift: 475

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Old 03-25-2013, 05:13 PM   #49
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Quote:
Originally Posted by RobMoriRB View Post
liked the 3 sets of 265....keep er going
Thanks yea goal is to keep the progress steady, keep working on the rep ranges I planned on before progress, I just have to keep the ego out of the lifts and keep them going.
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Old 03-26-2013, 09:01 PM   #50
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Squats - Warm up 1x140x5, 1x190x5, 1x270x6, 2x270x6
Bench Press - Warm up 1x135x5, 1x185x5, 1x240x9, 1x240x8, 1x240x7
Barbell Incline Bench Press - 3x160x10
Wide Grip Pull Ups- 3xBWx10
Seated Cable Row 3x140x10,
Barbel Lying Tricep Ext - 3x50x10(just counting the plate weight)
Barbel Curl -3x50x10
DB lateral raises - 3x35x7
Rear delt raises - 3x35x7,
Rotary Calf - 3x145x10
Glute Ham Raises - 1xBWx10, 1XBWx8, 1xBWx5
Standing Cable Crunch - 3x70x15

Woke up today at 175lbs down from 181-183 when I started so not bad progress considering I am in a deficit at the moment. I am gonna end this short mini-cut at the end of this week and start walking my intake slowly back until maintenance and once I reach it stay there for a bit.

Bench Press felt like I was stalling today but the gym I go to has 3 benches 2 regular benches and a combo squat rack/bench rack. Seems one of the regular benches is a little higher up than the other so when bringing out the bar for my bench I have to extend my hands a bit more, hate using that bench but the other was taken. Every time I use that bench I noticed that it just feels off when I have to extend a bit more especially to bring the bar out.

Squats to today did good felt good just a bit of more lowering start then I am use to due to having to use the Squat/bench rack since the cage was taken today(usually not the case). When I use that rack the starting spot is not to great since the spaces where you can put the bar are pretty far apart so usually its either to high or a bit lower. Still happy with my progress though so gotta work around it at times.
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