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Old 04-17-2013, 08:51 PM   #71
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Default B1 bench 1

warm up: band work, rolling

Pause speed bench

work sets:

275x3x10sets

This was work but reps seemed to get faster as we went on.

Close grip

275x5x2
225x5x2

wide grip

185x10x2

dbell ext.x100

push downs.x100

face pulls.x100

pppppphhhheeeewwwwww!!!!!!

Total volume is way over 10k

Post work out: lots and lots of burger king
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Old 04-18-2013, 03:19 AM   #72
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Wow. Lots of reps there. Good stuff.
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Old 04-18-2013, 06:33 AM   #73
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Burger King PR?
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Old 04-18-2013, 02:30 PM   #74
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Default

Yes downed a couple whoppers and a few dollar menu items. I probably beat my old calorie pr by around 1000
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Old 04-19-2013, 08:12 PM   #75
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Default Deads

warm up: rolling, band work

sumo pulling with regular olympic bar

135x3x2sets

225x3x2

315x3

405x3

485x3

505x3

525x3

rack pulls

545x3x2 sets

-Paused knee pulls
-Hack squats
-Back extensions
-Ham curls
-abs

Hip/quad is continuing to give me issues. I've had this happen before and walking with ankle weights seems to give me some relief.

I'm going to move my feet outside the rings next week to see if that gives me a little more off the floor
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Old 04-22-2013, 09:42 PM   #76
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Default squats and weekend training

Saturday I had an upper body accessory day. Basically did a ton of stuff for the back and shoulders.

squats

warm ups: rolling, band, hip mobility stretches.

squats: volume day

5x3reps

top set 505x5 in wraps really easy. probably had 2 or 3 more in me.

-had to wrap up after 3rd set. Quads were killing me. I think I have developed a muscle imbalance and the wraps give me a little relief. Had to roll my hips and quads between each set

-front squats
-kettlebell swings
-quad ext.
-glute bridges
-TKEs
-band hip abductors

Thats it! This was a really good day for me. I really needed this one after the last squat workout I had
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Old 04-23-2013, 07:54 AM   #77
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Default

Nice work buddy. Im ready to get back in there with you guys. I needed a rest and I hate I havent been in the gym but you know if I show up Ill get stupid with it. Now if I can get my damn blood work results back to see how screwed up I am.
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Old 04-23-2013, 03:39 PM   #78
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Thanks man we all had a good one. Jamison squatted 375 in wraps x3 easy!
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Old 04-23-2013, 03:43 PM   #79
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Sweet


I think my blood work results proved every thing about supplementation as false. Out of everythign the only negative was my hdl is lower but fish oil will cure it.
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Old 04-23-2013, 04:47 PM   #80
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Strong work right here!
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