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Old 01-16-2014, 06:36 PM   #1
3rdLargest
The Bee's Knees
Brawn
Points: 2,135, Level: 27 Points: 2,135, Level: 27 Points: 2,135, Level: 27
Activity: 4% Activity: 4% Activity: 4%
 

Join Date: Dec 2011
Location: Hartsville, SC
Posts: 154
Training Exp: 2.5yrs
Training Type: Other
Fav Exercise: Bench
Fav Supp: Steak
Reputation: 1260
3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts
Default One Man Wolf Pack

Thursday DE Lower Jan 16 2014

Speed Squats 50% 135lbs+50lbs chain
12 x 2

Paused Squats 60% 7 sec pause 165lbs
5x5

Leg Curls
45 x 12
55 x 12
70 x 10
80 x 10
90 x 8

Back Ext.
4 x 10 BW only

Upper Back-Lat Pulldowns
87.5 x 10 x 4

OHP 60% 85lbs
3 x 10

BW-161lbs
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Old 01-17-2014, 11:04 AM   #2
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,790
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
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!
Default

Good luck smashing your goals. Rock solid paused squats.
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Old 01-17-2014, 12:45 PM   #3
Fergus
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Uber Brawn
Points: 1,485, Level: 21 Points: 1,485, Level: 21 Points: 1,485, Level: 21
Activity: 12% Activity: 12% Activity: 12%
 
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Join Date: Dec 2013
Location: Galway, Ireland
Posts: 362
Training Exp: 2 years.
Training Type: Westside
Fav Exercise: Deadlift
Fav Supp: Steak
Reputation: 9490
Fergus is a consistent contributorFergus is a consistent contributorFergus is a consistent contributorFergus is a consistent contributorFergus is a consistent contributorFergus is a consistent contributorFergus is a consistent contributorFergus is a consistent contributorFergus is a consistent contributorFergus is a consistent contributorFergus is a consistent contributor
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Good luck with the year pal!!
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Old 01-18-2014, 07:57 PM   #4
3rdLargest
The Bee's Knees
Brawn
Points: 2,135, Level: 27 Points: 2,135, Level: 27 Points: 2,135, Level: 27
Activity: 4% Activity: 4% Activity: 4%
 

Join Date: Dec 2011
Location: Hartsville, SC
Posts: 154
Training Exp: 2.5yrs
Training Type: Other
Fav Exercise: Bench
Fav Supp: Steak
Reputation: 1260
3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts
Default

ME Upper Friday Jan 17

Manpon Bench
225 x 3
245 x 1(PR)
90% x 1 x 4(220lbs)

Paused 1 1/2 Bench 60%(145lbs) 5 sec pause then press halfway then back down for 3 sec pause and press to lockout.
5 x 3

Rope Pushdowns 80 x 50
Skullcrushers
55x7
75 x 6
85 x 6
75 x 7

Upper Back
Lat pulldowns
4 x 10(85lbs)
DB Rows
35 x 10
40 x 10
45 x 10
50 x 10

Shrugs(225lbs)
4 x 12
Shoulder Press(25lb DB)
4 x 12
Shoulder Raises(15lb DB)
4 x 15
All shoulder exercises supersetted

BW-163lbs

Last edited by 3rdLargest; 01-18-2014 at 07:58 PM. Reason: improper punctuation
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Old 01-18-2014, 09:07 PM   #5
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,790
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
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!
Default

Congrats on the progress.
__________________
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Old 01-21-2014, 07:35 PM   #6
3rdLargest
The Bee's Knees
Brawn
Points: 2,135, Level: 27 Points: 2,135, Level: 27 Points: 2,135, Level: 27
Activity: 4% Activity: 4% Activity: 4%
 

Join Date: Dec 2011
Location: Hartsville, SC
Posts: 154
Training Exp: 2.5yrs
Training Type: Other
Fav Exercise: Bench
Fav Supp: Steak
Reputation: 1260
3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts
Default

Monday Jan 20 ME Lower

SSB Squat
Max-240lbs
90% x 1 x 4-215lbs

Ft Squats 7 x 3
95, 135, 155, 175(no belt)
185, 195, 210 x 3(rep PR)

Leg Curls
4 x 20-70lbs

Face Pulls
100 x 10
112.5 x 10
125 x 8

BtN Pulldowns
75 x 10 x 1

OHP
70lbs x 5 x 10

BW 162lbs
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Old 01-21-2014, 07:43 PM   #7
3rdLargest
The Bee's Knees
Brawn
Points: 2,135, Level: 27 Points: 2,135, Level: 27 Points: 2,135, Level: 27
Activity: 4% Activity: 4% Activity: 4%
 

Join Date: Dec 2011
Location: Hartsville, SC
Posts: 154
Training Exp: 2.5yrs
Training Type: Other
Fav Exercise: Bench
Fav Supp: Steak
Reputation: 1260
3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts
Default

Tuesday Jan 21 DE Upper

Speed Bench-
12 x 3(50%+chains)(Comp Grip x 4)(POR x 4)(CloseGrip x 4)

DB Floor Press
5 x 5-75lbs

Rack Lockouts 325lbs x 3
Rope Pushdowns 70 x 50
DB Skullcrushers
20lbs x 7
25lbs x 7
30lbs x 6
20lbs x 14 x 2

Upper Back-Horizontal Pulling-Chest supported row
4 x 10(70lbs)
Vertical Pulling-Lat Pulldowns
85 x 10
100 x 10
115 x 10
BtN Pulldowns
85 x 10
Shrugs-4 x 15(225lbs)
Shoulder Press 4 x 12(25lbs)
Front Raises 4 x 12(15 lbs)
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Old 01-21-2014, 10:25 PM   #8
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,790
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
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!
Default

Those dumbbell floor presses get it done.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


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Old 01-24-2014, 05:51 PM   #9
Fergus
Senior Member
Uber Brawn
Points: 1,485, Level: 21 Points: 1,485, Level: 21 Points: 1,485, Level: 21
Activity: 12% Activity: 12% Activity: 12%
 
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Join Date: Dec 2013
Location: Galway, Ireland
Posts: 362
Training Exp: 2 years.
Training Type: Westside
Fav Exercise: Deadlift
Fav Supp: Steak
Reputation: 9490
Fergus is a consistent contributorFergus is a consistent contributorFergus is a consistent contributorFergus is a consistent contributorFergus is a consistent contributorFergus is a consistent contributorFergus is a consistent contributorFergus is a consistent contributorFergus is a consistent contributorFergus is a consistent contributorFergus is a consistent contributor
Default

Quote:
Originally Posted by 3rdLargest View Post

Ft Squats 7 x 3
95, 135, 155, 175(no belt)
185, 195, 210 x 3(rep PR)

Well done on the PR!!
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Old 01-27-2014, 02:21 PM   #10
3rdLargest
The Bee's Knees
Brawn
Points: 2,135, Level: 27 Points: 2,135, Level: 27 Points: 2,135, Level: 27
Activity: 4% Activity: 4% Activity: 4%
 

Join Date: Dec 2011
Location: Hartsville, SC
Posts: 154
Training Exp: 2.5yrs
Training Type: Other
Fav Exercise: Bench
Fav Supp: Steak
Reputation: 1260
3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts3rdLargest has made some good posts
Default

DE Lower Jan 23

Speed Squats 55%+chains(150lbs.)
12 x 2

Ft Squats +chains
155 x 4
160 x 4
165 x 4
170 x 4
175 x 4
185 x 2

Leg Curls
4 x 8(45 lbs)

Face Pulls
4 x 10(55, 70, 85 x 2)

OHP 60% 5 x 10(70 lbs.)

BW-162 lbs
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