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Old 01-16-2014, 10:48 PM   #61
Kroy
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missed a couple of days on the log due to being in a winter slump. Plowing and salting parking lots as well as taking heating calls etc. is getting the better of me. For future reference I will back track a few key days and try to get back on the rails going forward.

Friday 1/10/14
Bench:

Reverse Blue Band bench, full ROM:
Barx8x2
135x5
225x5
Add bands:
335x1
425x1
475x1
515x1
540x1
560x1

CGBP - 2 board:
315x14
365x6
405x4

DB Tricep extension (aka rollbacks):
45sx12x3Hammer Curl
35sx10
35sx10
35sx10
60x8

Machine rear delt flye:
150x15x3
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Old 01-16-2014, 10:55 PM   #62
Kroy
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Activity: 6% Activity: 6% Activity: 6%
 

Join Date: Oct 2013
Location: Bergen County, NJ
Posts: 173
Training Exp: 6 yrs in 90's, 3 yrs now
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: iron
Reputation: 5210
Kroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributor
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1/12/14

Deadlift Cube Style
Explosive Day

From Floor
warm-up

Work Sets
425x3 x 7 sets
425x12 x 1 set

Rack Pulls - low shin
455 + 100lbs. chain
6 x 2 sets
8 x 1 set

3" Deficit Pulls
(exhausted at this point)
315 x 8 x 2

Shrugs
Hanging not power
225x15
315x15
405x12

VBar Pulldowns
3 x 10

Seated Face Pulls
3 x 10
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Old 01-16-2014, 11:02 PM   #63
Kroy
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Join Date: Oct 2013
Location: Bergen County, NJ
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Training Exp: 6 yrs in 90's, 3 yrs now
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: iron
Reputation: 5210
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Tuesday 1/14/14
Cube Bodybuilding Day

Wore bright colored spandex, infused my hat into my hair with spray and gel, posed and flexed in the mirror, sat on all the machines texting vigorously between sets and laughing to myself at each one. but I was able to work my biceps from 47 different angles and hit PR's on all of them.
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Old 01-16-2014, 11:10 PM   #64
Kroy
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Training Exp: 6 yrs in 90's, 3 yrs now
Training Type: Powerlifting
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Fav Supp: iron
Reputation: 5210
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Thursday 1/16/14

Cube Squat Day
Repetition:

Manta Ray Squats:
warm-up
work sets
405 x 6
405 x 8
Felt like crap tonight and these were much harder than ever before. This used to be a warmup and tonight was a grinder - not very happy

Oly Squats - Ass Fat to Rubber
275 x 10
315 x 10

2 second Pause Squats
315 x 8
315 x 8

One Legged Press
2 PPS x 20 x 2 sets

Seated Leg Curl
3 x 15

Wide Grip Pulldowns
3 x 12
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Old 01-17-2014, 11:06 AM   #65
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Hope the squats feel better next time.
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Old 01-17-2014, 09:37 PM   #66
Kroy
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Join Date: Oct 2013
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Training Type: Powerlifting
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1/17/14

Cube Bench (Heavy) - Lighter than usual for my heavy day but a lot more volume

Competition Bench Grip
80% of Max
Warmed up slow to Work Sets
385 x 2 x 4 sets
385 x 6 x 1 set

Close Grip 2 Board
365 x 6
365 x 8

2 second pause 1" off chest - wide grip
315 x 8
315 x 8

Tricep DB Rollbacks
45 x 15 x 2
50 x 12 x 1

Hammer Curls
40 x 12
50 x 12
60 x 10

Side Raises - strict
25 x 15 x 3

Very sore tonight especially on right side bicep tendon. used to be left
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Old 01-18-2014, 12:31 AM   #67
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Awesome strong work,
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Old 01-18-2014, 01:28 AM   #68
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Strong bench! Nicely done!

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Old 01-18-2014, 08:56 PM   #69
BendtheBar
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That's how it's done.
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Old 01-18-2014, 10:07 PM   #70
Kroy
Senior Member
Brawn
Points: 850, Level: 15 Points: 850, Level: 15 Points: 850, Level: 15
Activity: 6% Activity: 6% Activity: 6%
 

Join Date: Oct 2013
Location: Bergen County, NJ
Posts: 173
Training Exp: 6 yrs in 90's, 3 yrs now
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: iron
Reputation: 5210
Kroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributor
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Quote:
Originally Posted by skids View Post
Awesome strong work,
Quote:
Originally Posted by McBuff View Post
Strong bench! Nicely done!

Sent from my SCH-I605 using Tapatalk
Quote:
Originally Posted by BendtheBar View Post
That's how it's done.
Thanks guys! Been a tough winter, im sure for everyone, but its really getting to me this year. Its awesome to come on this forum and see other guys pushing themselves.
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