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Old 11-04-2013, 07:12 PM   #101
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Great work, Nick!
Thanks Henry!
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Old 11-04-2013, 07:12 PM   #102
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Dom is a genius haha

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Old 11-05-2013, 08:59 AM   #103
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I see lots of BOLD in those sessions. Good work Nick!
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Old 11-05-2013, 10:50 AM   #104
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I see lots of BOLD in those sessions. Good work Nick!
Thanks Rich!

Morning weight after lowish carb rest day: 176.4lbs
And here I was thinking I hovering in the 177/178 area. Time to eat!
Chest/Tris today!
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Old 11-06-2013, 06:51 PM   #105
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11/5: Chest/Triceps
Flat BB Bench
190x 10, 7, 7.5 -> same number of reps as last week, but more reps on the first set; according to Steve that’s progression so I’ll take it!

140 x 34 reps in 5 sets -> +5lbs and -6 reps; even though I only hit 39 with 135 last week, it was a mental boost to add a little to the bar

DB Incline Press: 60 x 33 reps in 5 sets -> no change over last week

Mid Pulley Cable Crossover: 50 x 71 reps in 7 sets -> +5 reps; increase to 55lbs

CGBP: 100 x 38 reps in 5 sets -> +2 reps

Rope Tricep Pushdown: 30 x 65 reps in 7 sets -> -5lbs and + 9 reps

Facepull w/ External Rotation: 15 x 20, 15, 15

11/6: Legs
*new lower body warm-up -> really warmed up the hips*
Low Bar Squat: 245 x 12, 10, 10 -> +3 reps; increase to 250

High Bar Squat: 215x16 -> +1 rep; high bar after low bar feels kinda strange, but I think it’s good for overall development and posterior chain health

45 Degree Leg Press: 100lbs per side x 100 reps in 5 minutes -> + 8 reps; increase to 105

Plate Hack Squat: 120 x 59 reps in 5 sets -> +11 reps; increase to 130

SLDL (legs locked, bar drifting away from the body, no rounding of the lower back)
155 x 15/10/10/10/10 -> increase to 165; WOW! Hamstrings were toasted; I had been doing RDLs up until this point, but now I think I have the form down

Lying Leg Curl: 75 x 54 reps in 5 sets -> + 7 reps

Seated Calf Raise: 75 x 80 reps in 7 sets -> increase to 80

HLR: bw x 2 x 10
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Old 11-06-2013, 08:22 PM   #106
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Always have to double take and realize they aren't all in one set! Ha, good work though. Should be some epic growth in a few months time.
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Old 11-06-2013, 09:20 PM   #107
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As long as that first set is moving up, it's all good. The second set looks like a fluke. I am thinking you will beat it next week.
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Old 11-07-2013, 09:42 AM   #108
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Always have to double take and realize they aren't all in one set! Ha, good work though. Should be some epic growth in a few months time.
haha, they feel like they're all in one set - the rest pauses are brutal!

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As long as that first set is moving up, it's all good. The second set looks like a fluke. I am thinking you will beat it next week.
Eggcellent! No doubt. I lost tightness and mentally relaxed after I crushed the first set
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Old 11-09-2013, 06:39 PM   #109
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11/8: Shoulders/Biceps
Standing OHD Press: 115 x 27 reps in 3 sets -> +1 rep

Seated DB Arnold: 35 x 44 reps in 5 sets -> +5lbs and -6reps

Standing BHTNP (to traps): 70x 36 reps in 5 sets -> +10lbs accidentally; use 60lbs next week to hit 50 rep goal

Seated Lateral Raise
12.5 x 22 reps in 2 sets
10 x 32 reps in 3 sets -> used a false grip; better delt pump

Seated Reverse Fly Machine: 75 x 60 reps in 5 sets -> increase to 80lbs

Standing Alt DBC: 36.25lbs x 40 reps in 5 sets -> increase to 40lbs

Standing Cable Curl: 92.5 x 48 reps in 5 sets -> +2.5lbs

Single Arm Cable Facepull w/ External Rotation
15x2x10
10x12

11/9: Back/Traps/Forearms
DL: 395x5, 5, 7 -> increase to 400; the last rep was grinder, but I’ll take it! These “high rep” deads are brutal haha

BBR: 170 x 41 reps in 5 sets -> +2 reps; increase to 175

WGPU: bw x 12/6/4/3 -> + 2 reps

Lat Pulldown: 130 x 9/6/8/7 -> +5lbs and – 5 reps

Cable Mid Row: 125 x 50 reps in 5 sets -> increase to 130

Power Shrug
135/225/315/405x12
495x13 -> + 2 reps
345x22 -> increase to 355; was supposed to be 355, but I miscounted the weight on the bar haha

Static Hold/Wrist Curl/Reverse BB Curl
225x30s/60x15/60x13
225x29s/60x13/60x12
225x22s/60x10/60x12

DB Pullover: 60 x 16 -> + 1 rep
HLR: bw x 12, 10, 10
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Old 11-10-2013, 09:40 AM   #110
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Killin it LD. Putting real work in. Are those shrugs just shrugs or rack pulls too?
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