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Old 02-27-2014, 11:04 AM   #121
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Nice PRs man.
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Old 02-27-2014, 11:16 AM   #122
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Palmer lives!!! lol

Glad to see ya back. Nice work
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Old 02-28-2014, 07:21 PM   #123
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2/27/14 Chest & Tri

Incline BB:
95 x 15
135 x 10
155 x 5
160 x 5
165 x 5
170 x 5
175 x 6 *PB*
Kinda killed myself in the warmup, seeming as this set of 6 was hard but I hit 6 sets of 5 at 170 last week.

Flat DB Bench:
55 x 10
60 x 10
65 x 10
70 x 10
75 x 10
80 x 7 *PB*

Flat DB Flies:
30 x 10
30 x 10
45 x 10
Gave these a try, not very good at DB Flies, for whatever reason.

Machine Flies:
75 x 15, 12
100 x 10
115 x 10
Did some other sets of like 8 or so just playing around.

Tricep Pushdowns:
100 x 10 warmup
115 x 10 warmup
130 x 10
125 x 10
125 x 10

Overhead Rope Extensions:
30 x 10
40 x 10
40 x 10
50 x 10

That's basically it, nothing crazy here, just a simple chest and tricep split. Missing the dips but all the pressing is enough for my shoulders, I might cut flies and add in dips somewhere soon.
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Old 02-28-2014, 07:27 PM   #124
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a lot of work being done keep it up
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Old 03-05-2014, 10:37 PM   #125
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3/1/14 Back & Biceps

Deadlift:
135 x 10
225 x 5
255 x 3
265 x 3
275 x 3
285 x 3
315 x 4 *PB*
365 x 1*PB*

Deadstop DB Rows:
45 x 10 warmup
60 x 10 warmup
75 x 10
75 x 10
80 x 10
85 x 10
85 x 10

Chins (Bodyweight):
10
6
8

HS Low Row: (But I put seat to floor, so it's high actually)
1pps x 10
1pps x 10
1pps x 10

DB Curls:
35 x 10
35 x 10
35 x 10

Hammer Curls:
40 x 6
40 x 8
40 x 6

Going to just start finishing the workout (back portion) with Chins and Cable Rows instead of doing the HS Rows and Pulldowns. I wish I had chains or something for chins, after all that row and pulling volume, chins are almost SHOT.
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Old 03-05-2014, 10:42 PM   #126
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3/2/14 Shoulders, Rear Delts, Traps

OHP:
Bar x 10
95 x 5
115 x 3
135 x 4 *PB*
115 x 5
105 x 5
105 x 5

Hybrid Press:
1 plate x 10
1.25 plates x 15
1.35 plates x 15
2plates x 15
DROPSET-
2.25 plates x 8
2 plates x 8
1.25 plates x 8
1 plate x 12

Lat Raises: (Leaning on an incline bench, remove all sway)
10 x 15
15 x 15
10 x 15
10 x 15
10 x 15

Rear Delts: (Machine)
20 x 10
30 x 10
40 x 10

I'm going to change a few things about this. First, I skipped Shrugs because I'm a little punk. Second, I'm going to remove the hybrid press because that's just beating up my front delts and my chest, not really a fan of it unless it's like 1-1.25 plates as a finisher. Next I am adding front bb raises to my lat raises as a superset. And lastly, I am gonna start doing Face Pulls or reverse flies (DB, not sure if lying, standing against a wall or sitting on a bench for rear delts)
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Old 03-05-2014, 10:46 PM   #127
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3/5/14 Legs

Squat:
135 x 10
145 x 5
165 x 5
185 x 5
185 x 5
185 x 5
Not anything like last week, I think I just had a long day and was tired, but oh well keep plugging.

Leg Press:
3pps x 10
4pps x 10
5pps x 10
5pps x 10
5.25pps x 10

Plate Loaded Leg Curl:
45 & 25 x 10
45 & 25 x 10
1pps x 8
(Also did lying leg curls, I like this, going to switch up to these I think, I just high volume my hams)

Calves:
100 x 20
120 x 20
140 x 20
160 x 20
180 x 15

Some abs at the end. As you can see, I did 19 cycles of 5/3/1 in 2011 I started. I have decided to stop racking my brain and going back to using 5/3/1 on the main lifts, and on the money sets, instead of going all out, I do 3x5 on 5 weeks, 4x3 on 3 weeks, and 5x1 on the 1 week, and if I'm super confident, 5 sets of 2 on the 1 week.
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Old 03-06-2014, 10:30 PM   #128
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3/6/14 Chest & Triceps

Incline Bench:
95 x 10
125 x 5
135 x 5
155 x 5
155 x 5
155 x 8

Flat DB Bench:
60 x 10
65 x 10
70 x 10
75 x 10
80 x 9 *PB*
90 x 5 *PB*

Dips:
BW x 25
BW x 25
BW x 25
BW x 15
BW x 10

Tricep Pushdowns:
125 x 10
135 x 10
135 x 8

Overhead Cable Ext:
20 x 10
30 x 10
20 x 10

Finished off with rope pushdowns burnouts right up the rack.
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Old 03-07-2014, 06:38 PM   #129
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Palmer the PB Machine in the house!!!!
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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 03-09-2014, 11:12 PM   #130
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Thanks Rob!

3/8/14 Back & Biceps

Deadlift:
135 x 5
185 x 5
215 x 5
245 x 5
285 x 5
285 x 5
285 x 5

Deadstop DB Rows:
80 x 10
80 x 10
85 x 10
85 x 10
90 x 10

Lat Pulldowns:
115 x 10
130 x 10
130 x 10
130 x 10
145 x 6
I don't think I did enough volume, but I will be adding sets across 5 sets to this and then drops etc.

Cable Rows:
100 x 10
115 x 8
100 x 10
Couldn't get into these today but it's only because of the angle of the footpads and the bench for these. Also the pulleys and cable isn't very resistful it's very loose and easy to pull.

DB Curls:
35 x 8
35 x 8
35 x 8

Hammer Curls:
40 x 6
40 x 6
40 x 6
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