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Old 03-09-2014, 11:18 PM   #131
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3/9/14 Shoulders & Traps

OHP:
Bar x 10
95 x 5
110 x 5
120 x 5
120 x 5
120 x 5
135 x 3 Not bad seeming as my PR was 135 x 4 on a fresh day, only 1 rep shy of a match after 3 working money sets.

DB Lat Raise:
10 x 15
12.5 x 12
15 x 10
15 x 10
12.5 x 12

Front Raise (SkullCrusher Bar):
20 x 15
30 x 12
40 x 10
30 x 10 drop 20 x 15

Front raises and Lat raises were a superset.

Face Pulls:
20 x 10
20 x 10
20 x 10 up 30 x 10 up 40 x 8 down 20 x 10

Plate Loaded Shrugs:
2pps x 20
3pps x 15
2.25pps x 15

Not sure what I will be doing with rear delts. I did the face pulls seated today and slowed reps down and really felt them. I will be doing them standing, but also I would like to try reverse flies or another rear delt exercise, but face pulls are the easiest with a nice shoulder pump. I'm new to this whole split thing so just trying to get the best bang for my buck.
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Old 03-10-2014, 05:27 PM   #132
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Had to skip legs unfortunately as I am changing my schedule from Wednesday Thursday Saturday Sunday, to Sunday Monday Wednesday Thursday. This means Sunday was supposed to be "Legs" but I finished off my last week with Shoulders. Chest today and then off until Wednesday when I will do back, then Sunday back on with Legs to start the week
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Old 03-10-2014, 09:30 PM   #133
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Feels awesome Bob.

3/10/14 Chest & Triceps

Incline Bench:
Bar x 10
95 x 10
135 x 5
145 x 5
165 x 3
165 x 3
165 x 3
185 x 5 *Rep PB*
225 x 2 *PB*
*I was going to hit 4 sets of 3 but I decided to just add weight to the bar.

DB Flat Bench:
60 x 10
65 x 10
70 x 10
75 x 10
80 x 8
*Besides doing shoulders yesterday my pressing was fried but I still completed all five sets only falling only 1 rep short of last week on my last set.

Dips:
25
10
I stopped here because my shoulder was irritating me.

CGBP:
135 x 10
135 x 10
135 x 10

Tricep Pushdowns:
125 x 10
135 x 10
150 x 6 *PB*
115 x 10

Nothing to write home about here, but progress on a few things besides dips and db bench, even after doing lots of volume on shoulders yesterday. The reason for doing chest today was I wanted to switch up my days, and usually I start my week with Legs but Sunday is my new 1st day of my workout week and I did shoulders, but next Sunday I'll be back on track with Legs.
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Old 03-10-2014, 11:02 PM   #134
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Congrats on the incline press PR. Big numbers.
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Old 03-11-2014, 12:08 AM   #135
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Quote:
Originally Posted by BendtheBar View Post
Congrats on the incline press PR. Big numbers.
Thanks Steve! Cheers
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Old 03-13-2014, 06:38 AM   #136
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3/12/14 Back (To Be Continued)

Deadlift:
135 x 10
185 x 10
230 x 3
260 x 3
295 x 8 *Rep PB* drop 225 x 10
315 x 5 *Rep PB*

Gym closed due to inclement weather at like 10pm, so I have to go tonight, do my 2 horizontal and 2 vertical rows, and then some biceps. Aggravating but what can you do..
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Old 03-13-2014, 09:56 AM   #137
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All good man. Great to see that consistent progress.
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Old 03-13-2014, 06:27 PM   #138
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congrats on the double PB
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Old 03-13-2014, 06:55 PM   #139
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Thanks you two! Going to cash out the rest of the back workout, throws me off a day but I'll just rest one less! 2 Horizontals, 2 Verticals, 2 Biceps tonight.
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Old 03-13-2014, 09:52 PM   #140
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3/13/14 Back & Biceps (Continued)

Deadstop DB Rows:
40 x 10 warmup
65 x 10 warmup
85 x 10
85 x 10
95 x 10
110 x 8 *PB*
100 x 8

Lat Pulldown:
115 x 10
135 x 10
120 x 10
115 x 10
145 x 6 drop 115 x 8 drop 85 x 10

Chest Rows:
1 Plate x 10
1 Plate x 10
1 Plate x 10
*super impressed with this exercise, never liked it but see a lot of body builders do it, and when they pull, they bring the chest up off the pad, and this gave a crazy pump in the lats.

HS Plate Pulldowns: (Seat Height Changed each set, high to low)
1pps x 10
1.25 pps x 10
1.25 pps x 10

Barbell Curls:
65 x 10
65 x 10
65 x 10
65 x 10

Hammer Curls: Drop Set
40 x 8
35 x 6
25 x 10

Also did rope cable hammer curls and chins at the end as a finisher.
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