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Old 06-08-2013, 03:18 AM   #1
steveninthematrix
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Default Steves Log

quick history;

started at 21 at 155lbs, 6'1", with a 100lbs deadlift...

trained for 2 years, arnold's way, and gained 8lbs
read the book Brawn, and adjusted my training
trained another 3 years
then couldn't train for 8 years because of a blood illness
started again 3.5 years ago
I'm now 37
best deadlift is 612

current routine has 3 different days, which alternative on Mondays and Fridays

day 1: deadlift, incline flys, medium grip low-pulley rows, neutral grip face pulls, a bicep exercise (no heavy elbow stuff)
day 2: incline bench, 1-arm pulldowns (with rotation), dumbbell press or standing military, a tricep and a bicep exercise
day 3: dips, 1-arm rows, dumbbell press or standing military, a bicep and a tricep exercise

on Wednesday, I do high volume shoulder work, and legs

current weight is 235, was 255 and with IF, have been cutting down... goal weight is around 220, but no rush, I like pizza and chocolate
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Old 06-08-2013, 03:23 AM   #2
steveninthematrix
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5th June

alternating arnold front raises (i.e. raised all the way to the top)
27.5lbs X 10 X 2
32.5lbs X 10 X 2
seated side raises (strict form)
27.5lbs X 10 X 2
27.5lbs X 8 X 2
seated rear raises
32.5lbs X 10 X 3

60degree leg press (steeper than the normal 45degree leg press)
250X10
350X10
450X10
550X10
650X10 (till thighs hit rib cage)
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Old 06-08-2013, 03:27 AM   #3
steveninthematrix
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7th June

some pain on sternum, work-weight was meant to be 260... and didnt have enough time (normally train 90-100 minutes)

decided to go for 100 reps

incline barbell
145lbsX10
185lbX10,X10,X10,X9,X9,X8,X8,X7..... eventually X6,X5 = 100 reps

1-arm lat pulldowns
55X8
75X8
90X8
100X8 (right arm, 7 on left arm)
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Old 06-08-2013, 10:54 AM   #4
BendtheBar
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Good work. Will be following along. Best of luck reaching your goals.
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Old 06-10-2013, 02:56 PM   #5
steveninthematrix
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10th June

Dips
bw X 8
bw X 8
55lbs X 8
112.5lbs X 7(+1), X6 , X6

dumbbell rows
90lbsX8
120lbsX8
155lbsX8, X9 (+0.5)

seated dumbbell tricep extension
50lbsX8
80lbsX8
100lbsX8
120lbsX8X3 sets

standing dumbbell curl
45lbsX6
55lbsX6

went home to spend time with wife...
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Old 06-10-2013, 10:36 PM   #6
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Fine work man, and welcome to MAB.
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Old 06-11-2013, 02:11 AM   #7
steveninthematrix
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Quote:
Originally Posted by big_swede View Post
Fine work man, and welcome to MAB.
thanks Swede...

current goals are for this year are:

get under 225lbs
pull 628
incline bench 275X5X3sets


diet yesterday was;

glass of distilled water 8am

4 whole eggs, three slices of rye toast and 1Xchicken breast 2pm

training at 6pm

40 grams of whey in water 8pm (cant make a shake as it might wake up my son)
2 bananas, slice of pineapple + 3 tablespoons of greek yoghurt
small bowl of oats and teaspoon of honey @ 8pm

big heaped plate of organic gluten wheat free pasta with bologaise (I'd guess around 0.75lbs of meat) @ 9:30pm

half a protein bar (15grams of protein) and 2 handfuls of nuts @ 10:30pm

(this is my cutting diet)

bw this morning was 234 before taking a shower
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Old 06-12-2013, 07:59 PM   #8
steveninthematrix
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12th June

Rear Seated Laterals (dumbbells)
27.5lbs X 10
35lbs X 10 X 3 (some bodymovement on last two reps on last set)
burn out on 27.5lbs

Arnold high alternating front raises (pumping iron style - dumbbells)
27.5lbs X 10
35lbs X10
40lbsX10X2
40lbsX8 into 35lbsX5

Side laterals
27.5lbs X 10 X3

Standing Alternating Dumbbell Curls
35lbsX6
45lbsX6
55lbsX6
66lbsX6 into 50lbsX5

Seated (on floor) low cable pully single arm curls (my own invention)
75lbs (on pulley) X 10 X2

Standing Calve Raise (all the way up, all the way down, slow, stretch)
85lbsX12
125lbsX12
165lbsX12

Seated Machine Press (lever makes it easier)
whole stack (330lbs) + 10lbs X 23 and 21 reps
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Old 06-14-2013, 10:23 AM   #9
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
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Fav Exercise: Deadlift
Fav Supp: Butter
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Good work Steve. Stay strong.
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Old 06-14-2013, 01:49 PM   #10
steveninthematrix
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Activity: 8% Activity: 8% Activity: 8%
 

Join Date: Jun 2013
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thanks Steve..

14th June

deadlifts
225lbsX3
315lbsX3
405lbsX3
440lbsX1
485lbsX1
540lbsX5

put straps on
405lbsX17 (stopped at 11, and got some air, and did 2+2+2)

(all dead-stop reps, no touch and go/bounce.. current routine is add 20-25lbs per workout, and minus one rep... + - 20 days ago was 495X7, then + - 10 days ago was 518lbsX6..., next deadlift workout is 562lbsX4)

incline dumbbell flys
40lbsX8
55lbsX8
72.5lbsX6
90lbsX8
80lbsX8

wide parallel grip (hands facing each other) seated cable rows (no yanking)
110lbsX8
165lbsX8
230lbsX8

seated dumbell press
65lbsX8
90lbsX8
80lbsX10

diet

8am - water
2pm - four whole eggs, 1 chicken breast, 3 slices of rye toast (pickle and tomatoe on 1 slice), half a glass of milk
training at 3:30pm
6pm - 40 grams of whey, 1.5 frozen bananas, 1/8th cup of oats, three tables of greek yoghurt + 1 banana + 1 apple
8pm - 6 pieces of chicken, coleslaw, steamed vegetables, some oven potatoe chips, and a chicken burger (1 X chicken breast, roll, pineapple, tomatoe, mayo)
9pm - half a protein bar and some nuts
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