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Old 06-25-2013, 05:26 AM   #61
muscle_g
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Monday 6/24/13 Bench

Bench Press
45x12, 3 sets
95x8
135x5
185x3
225x3
245x3
265x3
285x2
my left hand was hurting for some reason so I stopped there

Guillotine BP
95x10
115x10
135x10
Hammer Incline Press
1PLx3x15
Pec-Dec Flyes
40x20
65x20

Rope Tricep Pushdowns
70x15
80x15
90x15
One-Armed Reverse Grip Tricep Pushdowns
20x15
30x15
50x15
each arm

(That was it, my left hand hurt through the whole workout. The muscle that connects to the thumb has been sore since last week.)
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Old 06-26-2013, 08:56 PM   #62
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Wednesday 6/26/13 SQ/DL

Recumbent Bike: 5mins

Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x3
365x2 added powerpants
385x2 add knee wraps
405x2

Trap-Bar Deadlifts(left briefs on)
135x5
225x5
315x5
365x5, belt

1-Legged Leg Press
1PLx12
2PLx12
3PLx10
each leg
Seated Leg Curls
100x15
120x15
140x15

Calf work
Ab work

(That was it, hips were hurting and elbows still feel like crap.)
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Old 06-28-2013, 05:03 AM   #63
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Thursday 6/27/13 Back

Wide-Grip Pulldowns(behind the neck)
100x12
120x12
140x12
160x10
Seated Rows(reverse grip)
120x15
140x15
160x15
180x15
200x15
Body-Masters Rows
100x12
120x12
140x12
One-Arm Chest-Supported DB Rows
50x12
55x12
60x12
each arm

DB Shrugs
55x12
65x12
75x12
Face Pulls
60x12
70x12
80x12
Neck Harness
20x3x20

Ab work
Forearms/Grip work
Calf work

(Awesome workout!! Really feeling it this morning.)
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Old 06-28-2013, 05:41 AM   #64
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Fine work G!
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Old 06-29-2013, 01:44 PM   #65
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Originally Posted by big_swede View Post
Fine work G!
Thanks Swede



Saturday 6/29/13 Bench Acc.

Close-Grip BP(thumb-length from smooth)
45x12, 3 sets
95x8
135x5
185x3
225x2
245x1
265x1
285x1
295x3 added Slingshot here
295x3
295x2

Ez-Bar Skullcrushers/BB Preacher Curls
60x12/40x12
80x12/60x12
100x10/80x10

One-Arm DB Concentration Curls/One-Arm Rope Pushdowns(plate loaded)
30x12/20x12, 3 sets
each arm

Reverse BB Wrist Curls
40x3x20

(That was it, everything felt really good, and I worked out at my house today. Best of all my elbows wasn't hurting today. Think I'm gonna take some time off from speed bench to rest the elbows. Also this is the first week in over a month that I have been able to get in the gym 4 days.)
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Training log
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Old 06-29-2013, 02:51 PM   #66
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Big benching man.
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Old 06-30-2013, 11:28 AM   #67
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Originally Posted by BendtheBar View Post
Big benching man.
Thanks, I start training for the SPF North Myrtle Beach Classic next week.

Training will look like this
Mon- SQ/DL(legs, abs)
Tue- Bench(chest, shoulders)
Thu- Back, Abs
Sat- Bench accessory(arms)
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Training log
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Old 06-30-2013, 11:40 AM   #68
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Sessions are looking great "G"
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Old 07-02-2013, 04:58 AM   #69
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Sessions are looking great "G"
Thanks OR



Monday 7/1/13 SQ/DL(WK 1)

Box Squats(parallel, paused on box)
45x5
135x5
185x5
225x5
275x5
295x5 added Belt
315x5
335x3
365x3 added knee wraps
385x1

Deadlifts- Conv
135x3
225x1
315x1
365x5 added Belt
385x3
405x3

Glute-Ham Raises
BWx10
BWx6
BWx6
1-Legged Leg Press(plates on each side)
1PLx15
2PLx15
3PLx15
each leg

Adducter/Abducter Machine
110x2x20(both in & out)

Calves
Abs

(That was it. Best squat workout I've had in awhile, also this is the first time I have deadlifted in over a month and I can tell it!!)
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Best Lifts
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405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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Old 07-04-2013, 08:30 AM   #70
muscle_g
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Wednesday 7/3/13 Bench(WK 1)

Bench Press
45x12, 3 sets
95x8
135x5
185x3
225x5
235x5
245x5
255x5
265x5

Close-Grip Decline Press(thumb-length from smooth)
225x6
255x6
280x3, burnt
Cybex Chest Press Machine
110x3x15
One-Arm Pec-Dec Flyes
45x20
60x20
each arm

Side DB Raises
15x15
20x15
25x15
Machine Shoulder Press
70x12
90x12
110x10
One-Arm Cable Side Raises
10x12
20x12
20x12
each arm

Abs

(That was it. I was feeling tired today, but still had a good workout.)
__________________
Train Hardcore!!!!

Best Lifts
625/450/500 Geared
405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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