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Old 04-08-2013, 05:10 PM   #11
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Finally some training numbers, cause I know that's what everybody wants to hear. Body weight a bit up, as this weekend was a bit hectic, and I kinda fucked off a bit more than I should have: 224lbs. Anyway:

--SQUATS - 375x3x5 sets
--DEADLIFT - 425x3x2 sets, 405x5
--PUSHPRESS - 185x5, 4, 3, 3, 2.5
--DB KIRK SHRUGS - 40sx20x3sets

Trained fasted on what some call "Kiefer Coffee" .. butter and coffee. I could really tell the difference energy wise, but I think I can adapt. Also, deadlifting after squatting is something I'm gonna have to get used to quick ... that was brutal.
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Old 04-09-2013, 08:01 PM   #12
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Originally Posted by stayaggro View Post
Also, deadlifting after squatting is something I'm gonna have to get used to quick ... that was brutal.
You ain't kidding.

Solid effort.
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Old 04-09-2013, 10:54 PM   #13
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Weakpoint/Pump/Aesthetic work:

Back Estension x 30
superset with
Hamstring Curl x 15
2 sets

Neck Work

Single Leg Extensions x 2 sets of 20 each leg

Machine Shrugs x 3 sets of 15

100 situps and some weighted leg raises

Off tomorrow, probably gonna catch up on some mobility I've been severely neglecting. It'll be day three of keeping it legitimately well under 20 carbs, hopefully I start to perk up sooner than later.

PS - yesterday evening did a bunch of banded facepulls and banded rows between a buddy's sets I've been helping out.

Last edited by stayaggro; 04-09-2013 at 10:56 PM.
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Old 04-11-2013, 09:06 PM   #14
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Tonight: down from 223 on Monday to 217. This CarbNite thing at least is depleting my glycogen stores. No matter what the loss is from, I'm stoked. Looking a bit leaner in the mirror as well.

FRONT SQUAT - 275 x 3 x 5 sets, 225 x 8
OVERHEAD PRESS - 160 x 2, 160 x 1, 165 x 1, 170 x 1, 135 x 7
SNATCH GRIP HIGH PULLS - 245 x 3 x 5 sets
KIRK SHRUGS - 135 x 10 x 3 sets, did 3 different grips (narrow, moderate, wide)

I had planned on heavy triples on the press, my right arm just wasn't feeling it. Went with a few heavy-ish singles. Also, I apologize for not doing one hill sprint since starting a training log called "Red Meat and Hill Sprints." I'm keeping up my end of the deal on the red meat however, eating some ground beef right now ...
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Old 04-12-2013, 12:31 PM   #15
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Congrats on the weight loss.
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Old 04-14-2013, 01:12 AM   #16
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Quote:
Originally Posted by BendtheBar View Post
Congrats on the weight loss.
Thanks! It's coming along, even if all I wanna do is eat all-you-can-eat pancakes.

Today, a bit of a back day. I was feeling insanely fresh, and decided to throw this in:
BARBELL ROWS, pretty strict, very explosive - 185 x 8 x 3 sets
DUMBBELL ROWS - 90s x 20 x 3 sets each arm
CABLE ROWS - Did as many as i could, lowered the weight, repeated a few times
DB KIRK SHRUGS - 45s x 20, 40s x 20, 35s x 20

I just got a HUGE tractor tire, gonna flip that thing, flipped it a couple times today. HEAVY! gonna look up the numbers and find a weight on it. Prolly gonna flip that a bit tomorrow with some punching-bag carries.
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Old 04-14-2013, 01:16 PM   #17
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Gasping ... for ... air .... sweat soaked ... yeah .... For some reason, I wore a long sleeve shirt and sweat pants to go outside and condition, it's 80 or so degrees. Damn you Missouri weather ....

I hesitate to call them hills, so, incline sprints with 100lb punching bag on my shoulder. Approximately 50 yards. Alternating shoulders. Ten of those. I listened to Six Ft. Ditch, Axis, and Hoods for musical motivation.

EDIT - did these fasted (on coffee/butter), gonna tear up some beef and eggs now.
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Old 04-15-2013, 04:04 PM   #18
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Any type of hill wipes me out. Well done.
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Old 04-16-2013, 12:05 AM   #19
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I'm not a trainer, I haven't spent enough time actually lifting shit to do so, but I do help out a couple of less-experienced friends who wanna get stronger. I helped one, and had to squeeze in a workout before the other one showed up. It gave me about thirty minutes to do shit. so I did what any man would do, I clean and pressed:

135 x 5
185 x 3 x 6 sets
205 x 1
215 - failed, did a bunch of high pulls trying. haha. I'm terrible at anything olympic related.

OHP - 135 x 5, 3, 3
Pretty dead after the C&P ... usually good for way more than this on OHP.

Trained my friend and ate beefsticks and chugged powerade zero. weighed in at 216 after all that. I'm calling this cut a success so far, I'm maintaining strength and my weight is dropping steadily, but not too fast. Here's to temporary ketosis!
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Old 04-16-2013, 09:47 PM   #20
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Started out beat, decided to give it a go.

FRONT SQUAT
135 x 5
185 x 5
225 x 8
275 x 3
295 x 1
315 x 1 (went up so fast)
275 x 3 x 3 sets

SNATCH GRIP RACK PULLS (beltless)
315 x 5
405 x 2 x 5 sets

I'm digging this abbreviated, assistance-free stuff. Mostly because I know that everything I'm doing is for-sure making me better.
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