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Old 11-10-2013, 11:28 AM   #111
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Originally Posted by fenrisulfr View Post
Killin it LD. Putting real work in. Are those shrugs just shrugs or rack pulls too?
Power shrugs - so each rep starts from mid quad
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Old 11-10-2013, 03:11 PM   #112
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Moving big weights as always Nick! Nice work.
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Old 11-10-2013, 10:16 PM   #113
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Looking good Mr. Traps

Thinking about doing those power shrugs, any tips?
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Old 11-10-2013, 10:39 PM   #114
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Strong work man, I've been thinking about adding power shrugs in. I never did the slow "bodybuilder" type shrugs but I never did power shrugs.
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Old 11-10-2013, 10:53 PM   #115
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Moving big weights as always Nick! Nice work.
Thanks Rich!

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Originally Posted by Hywelbane View Post
Looking good Mr. Traps

Thinking about doing those power shrugs, any tips?
haha, I wish I had visible traps. Tips...mmm... straps, chalk, grip, rip? lol

But seriously, really taking advantage of the little hip drive at the beginning is something I just starting to fully grasp. Also, not being anal about "holding" at the top and ROM. But I'm sure you knew that going in...

Quote:
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Strong work man, I've been thinking about adding power shrugs in. I never did the slow "bodybuilder" type shrugs but I never did power shrugs.
Much appreciated brother. I'm a fan of DB shrugs "bodybuilder" style, but Steve's recommendation of performing power shrugs after deadlifts and back work really helps to round out a good back/trap/forearm day.

Doesn't hurt to add em in!
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Old 11-11-2013, 04:23 PM   #116
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Some real serious work getting done in here!
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Old 11-12-2013, 06:35 PM   #117
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Some real serious work getting done in here!
Thanks Henry! Looking forward to training with you soon!
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Old 11-12-2013, 06:36 PM   #118
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11/11: Chest/Triceps
Flat BB Bench
190x10,8,6.5 -> endurance is improving, but total number of reps is staying the same :/; I think I rushed the set-up on the last set
140 x 34 reps in 5 sets -> same as last week

Inc DB Press
60x15/5/3 -> fatigued wayyy too quickly
55x6/6 -> felt much better

Mid Pulley Cable Crossover: 55 x 65 reps in 7 sets -> + 5lbs and -6 reps

CGBP: 100 x 40 reps in 5 sets-> increase to 105

Rope Tri Pushdown: 30 x 78 reps in 7 sets -> +13 reps; increase to 35

Facepull w/ External Rotation – 4 sets

11/12: Legs
Low Bar Back Squat
245x12 -> realized I was supposed to do 250 :/
250 x 10, 10 -> +5lbs

High Bar Back Squat: 205 x 20 -> -10lbs and + 4 reps; increase to 210; took my time and banged these out methodically

45 Degree Leg Press: 105lbs per side x 97 reps in 5 minutes -> + 5lbs and – 3 reps

Leg Extension: 95 x 69 in 7 sets -> increase to 100

Plate Hack Squat: 130lbs per side x 56 reps in 5 sets -> increase to 135

SLDL: 165 x 54 reps in 5 sets -> increase to 170

Lying Leg curl: 75 x 60 reps in 5 sets -> increase to 80

Seated Calf Raise: 80 x 81 reps in 7 sets -> increase to 85

Bent Leg HLR: bw x 12/10/8/7/7 -> 30s rest; bulldozer style; great lower ab pump
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Old 11-15-2013, 03:13 PM   #119
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11/14: Shoulders and Biceps
Standing OHD Press: 115x11,9,8 -> +1 rep

Seated DB Arnold: 35x 45 reps in 5 sets -> + 1 rep

Standing BHTNP (to traps): 65 x 44 reps in 5 sets -> -5lbs & +8reps

Seated Lateral Raise (thumbless grip): 12.5 x 42 reps in 5 sets

Machine Reverse Fly: 80 x 55 reps in 5 sets -> increase to 85lbs

Standing Alt DB Curl: 40 x 34 reps in 5 sets -> +3.75lbs

Cable Curl: 95 x 46 reps in 5 sets -> +2.5lbs

Facepull w/ External Rotation - 4 sets


11/15: Back/Traps/Forearms
Deadlift
405x5,5 -> pulls felt sluggish, so I decided to drop the weight
365x10 -> last couple were grinders, but felt better mentally

Pendlay Row: 175 x 34 reps in 5 sets -> +5lbs

Pull-up: bw x 27 reps in 4 sets -> + 2 reps

Lat Pull Down: 130 x 36 reps in 4 sets -> increase to 135

Mid Pulley Cable Row: 130 x 52 reps in 5 sets -> increase to 135

Power Shrug
135/225/315/405/495 x 12 reps each
545x5 -> turned in to rack pulls from the mid thigh
365x22 -> +10lbs; increase to 375

Tri-set: BB Static Hold/Wrist Curl/Reverse BB Curl
225x40s/60x15/60x14
225x33s/60x12/60x13
225x25s/60x11/60x12
*Progression in the tri set on all three exercises!*

DB Pullover: 65 x 14 -> +5lbs

Hanging Leg Raise (30s rest between sets): bw x 15/11/10



11/15: Progress Day!
Morning Weight: 177.6 -> after two very high carb evenings I was expecting to be even higher. Also, my baking soda (sodium bicarbonate) pre workout definitely affects water retention but has been helping my lifts so I'll take it haha

Waist
: 32.125inches
Do'h! Forgot to take quad/calf/forearm/bicep measurements, but will tomorrow morning

**Progress Pics to be Uploaded Here**
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Old 11-19-2013, 08:08 AM   #120
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Progress Pic Album for 11/15: http://imgur.com/a/nLOao
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