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Old 04-25-2014, 08:24 PM   #21
CaseyB1987
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4/25/2014, Moderate Day

Workout took a little longer than usual, had to wait for the squat rack. Good news though, my boss is opening up a corporate account at the National Fitness. So, i can get a membership for 1/2 price, and they have 2 racks.


Squat:
135 x 5
185 x 3
205 x 3
215 x 1
220 x 10
220 x 10
220 x 8


Power Shrugs:
225 x 5
295 x 3
310 x 8
310 x 8
310 x 8
310 x 5


Dumbbell Bench Press:
55 x 5
60 x 12
60 x 12
60 x 11
60 x 5


Dumbbell Rows:
105 x 8
105 x 8
105 x 6
105 x 4


Dumbbell Shoulder Press:
45 x 12
45 x 12
45 x 9


Leg Press (I include the 90lb sled)
270 x 5
340 x 3
350 x 15
350 x 15
350 x 10


Close Grip Bench
135 x 5
150 x 11
150 x 9
150 x 4


Side Bends w/Dumbbell
50 x 15
50 x 15
50 x 9


Cardio - walked 1 mile
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Old 04-27-2014, 03:55 PM   #22
CaseyB1987
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Join Date: Jun 2013
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Fav Exercise: Deadlift
Fav Supp: Food
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4/27/2014, Heavy Day

Squat:
bar x 5
135 x 5
185 x 5
225 x 3
245 x 2
255 x 1
265 x 1
270 x 1
270 x 5
270 x 5
270 x 2


Incline Bench Press:
bar x 5
135 x 5
155 x 3
165 x 2
170 x 5
170 x 5
170 x 3
170 x 2


Barbell Rows:
135 x 5
155 x 3
165 x 2
170 x 2
175 x 5
175 x 5
175 x 4
175 x 2


OHP:

bar x 10
95 x 5
105 x 3
115 x 2
120 x 5
120 x 5
120 x 4
120 x 2


EZ Bar Curls:
50 x 5
60 x 12
60 x 12
60 x 3


Close Grip:
135 x 5
145 x 3
150 x 12
150 x 10


Situps w/DB:
35 x 15
35 x 15
35 x 11


Cardio: walked 1 mile
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Old 05-01-2014, 04:35 AM   #23
CaseyB1987
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Join Date: Jun 2013
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Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
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4/30/14, Light Day

Tried a different Leg curl machine. The gyms got 2 of them, one is new and the other is older and isn't as fancy. I used the older one and i liked it a lot better. It only has 2 thing to adjust but the new (fancy) one has like 5.

With the old leg curl, i worked up to 110lb's, which felt like 135lb on the other machine.


Deadlift:
135 x 5
225 x 5
275 x 2
295 x 1
300 x 1
305 x 1
305 x 5
305 x 5
305 x 4
305 x 2
305 x 2

Peck Deck Flyes:
80 x 5
90 x 15
90 x 15
90 x 10

Seated Cable Rows:
110 x 5
120 x 15
120 x 15
120 x 12
120 x 7 *extra set, cuz i felt like it

Upright Rows w/EZ Bar:
50 x 15
50 x 15
50 x 10

Leg Curls *(different machine)
100 x 5
110 x 15
110 x 15
110 x 14

Tricep Push-downs:
50 x 5
60 x 15
60 x 13
60 x 10

Alternating Dumbbell Curls:
30 x 15
30 x 12
30 x 10
30 x 7 *did an extra set, cuz i felt like it

Weighted Situps:
35 x 15
35 x 15
35 x 12

Cardio:
walked 1 mile - 18min

Last edited by CaseyB1987; 05-01-2014 at 04:38 AM.
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Old 05-01-2014, 02:21 PM   #24
BendtheBar
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Solid work for a light day.
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Old 05-01-2014, 03:09 PM   #25
syn
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Join Date: Mar 2013
Location: Dublin
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Good work man, heavy day looks brutal!
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Old 05-01-2014, 03:26 PM   #26
CaseyB1987
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Max Brawn
Points: 2,318, Level: 29 Points: 2,318, Level: 29 Points: 2,318, Level: 29
Activity: 37% Activity: 37% Activity: 37%
 

Join Date: Jun 2013
Location: East Tennessee
Posts: 611
Training Exp: 1 year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 20683
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Quote:
Originally Posted by BendtheBar View Post
Solid work for a light day.
Thanks BTB, I try to stay consistent.

Quote:
Originally Posted by syn View Post
Good work man, heavy day looks brutal!
Thanks syn! Heavy days not that bad, Moderate day is the brutal one!
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Old 05-03-2014, 09:12 AM   #27
CaseyB1987
Senior Member
Max Brawn
Points: 2,318, Level: 29 Points: 2,318, Level: 29 Points: 2,318, Level: 29
Activity: 37% Activity: 37% Activity: 37%
 

Join Date: Jun 2013
Location: East Tennessee
Posts: 611
Training Exp: 1 year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 20683
CaseyB1987 is a dedicated contributorCaseyB1987 is a dedicated contributorCaseyB1987 is a dedicated contributorCaseyB1987 is a dedicated contributorCaseyB1987 is a dedicated contributorCaseyB1987 is a dedicated contributorCaseyB1987 is a dedicated contributorCaseyB1987 is a dedicated contributorCaseyB1987 is a dedicated contributorCaseyB1987 is a dedicated contributorCaseyB1987 is a dedicated contributor
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5/2/2014, Moderate Day

Used 55lb's for side bends because somebody was using the 50lb dumbbells. When i did rows, i focused on pulling with my shoulder & lats, and driving the elbow back.

Squat:
bar x 5
135 x 5
185 x 5
205 x 3
215 x 3
220 x 10
220 x 10
220 x 9

Power Shrugs:
225 x 3
295 x 3
310 x 3
315 x 8
315 x 8
315 x 6
315 x 4 *extra set

Dumbbell Bench Press:
55 x 5
60 x 12
60 x 12
60 x 12 *last rep shallow
60 x 5 *extra set

Dumbbell Rows:
105 x 8
105 x 8
105 x 8
105 x 5 *extra set

Dumbbell Shoulder Press:
45 x 12
45 x 12
45 x 11

Leg Press (weight including the 90lb sled)
270 x 5
340 x 5
350 x 15
350 x 15
350 x 12

Close Grip:
135 x 3
150 x 12
150 x 11
150 x 4 *extra set

Side Bends:
55 x 15
55 x 15

Cardio: walked 1 mile
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Old 05-04-2014, 07:59 PM   #28
CaseyB1987
Senior Member
Max Brawn
Points: 2,318, Level: 29 Points: 2,318, Level: 29 Points: 2,318, Level: 29
Activity: 37% Activity: 37% Activity: 37%
 

Join Date: Jun 2013
Location: East Tennessee
Posts: 611
Training Exp: 1 year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 20683
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5/4/2014, Heavy Day

Squat:
bar x 5
135 x 5
185 x 5
225 x 3
245 x 1
265 x 1
270 x 1
270 x 5
270 x 5
270 x 3
270 x 2 *extra set

Incline Bench:
135 x 5
155 x 3
165 x 2
170 x 5
170 x 5
170 x 4

Barbell Rows:

135 x 5
155 x 3
175 x 5
175 x 5
175 x 5
175 x 2 *extra set

OHP:
bar x 5
95 x 5
110 x 3
115 x 1
120 x 1
120 x 5
120 x 5
120 x 5
120 x 2

EZ Curls:
50 x 5
65 x 10
65 x 10
65 x 3 *extra set

Close Grip:
135 x 5
150 x 12
150 x 11
150 x 5 *extra set

Weighted Situps:
35 x 15
35 x 15
35 x 14


Cardio: walked 1 mile
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Old 05-08-2014, 07:24 PM   #29
CaseyB1987
Senior Member
Max Brawn
Points: 2,318, Level: 29 Points: 2,318, Level: 29 Points: 2,318, Level: 29
Activity: 37% Activity: 37% Activity: 37%
 

Join Date: Jun 2013
Location: East Tennessee
Posts: 611
Training Exp: 1 year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 20683
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5/7/2014, Light Day

If you guys are wondering why I sometimes do extra sets, here's why. The target for my deadlift is 3x5 but if I feel like I can still do 2 or 3 reps, I will. That goes for any exercise I do. So sometimes I may do extra sets and sometimes not. It just depends on how good I feel or how pissed I am at myself.

Deadlift:
135 x 5
225 x 5
245 x 3
265 x 2
275 x 1
285 x 1
295 x 1
300 x 1
305 x 1
305 x 5
305 x 5
305 x 5
305 x 2 *extra set
305 x 2 *extra set

Peck Deck Flyes:
80 x 5
90 x 15
90 x 15
90 x 11
90 x 5 *extra set

Seated Cable Rows:
110 x 5
120 x 15
120 x 15
120 x 13

Upright Rows:
50 x 15
50 x 15
50 x 11

Leg Curls:
100 x 5
110 x 15
110 x 15
110 x 15

Tricep Pushdown:
50 x 5
60 x 15
60 x 15
60 x 10

(Standing) Dumbbell Curls:
30 x 15
30 x 14
30 x 10
30 x 5

Weighted Situps:
35 x 15
35 x 15
35 x 15

Cardio: walked 1 mile
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Old 05-09-2014, 07:34 PM   #30
CaseyB1987
Senior Member
Max Brawn
Points: 2,318, Level: 29 Points: 2,318, Level: 29 Points: 2,318, Level: 29
Activity: 37% Activity: 37% Activity: 37%
 

Join Date: Jun 2013
Location: East Tennessee
Posts: 611
Training Exp: 1 year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 20683
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5/9/2014, Moderate Day

Started at a New gym today. Its a "National Fitness" that my boss goes to. He added me to his corporate account, so I get membership for half price, $30 a month aint bad.

But I want to see how big an asshole the managers going to be, come deadlift day. I asked about deadlifting before I signed up and they said they were cool with it, but they'll say anything to get you signed up.

I didnt find the 2 & (1/2) pound plates until after i was done lifting, so i had to make 10lb jumps on everything. And I dont know how much their leg press sled weighed.

Felt good today, had more energy, I guess cause yesterday was my "cheat day" and I had more calories.


Squat:
bar x 5
135 x 5
185 x 5
205 x 3
215 x 3
225 x 10
225 x 8
225 x 8


Power Shrugs:

225 x 5
295 x 3
315 x 8
315 x 8
315 x 8
315 x 3 *extra set

Dumbbell Bench Press:
60 x 12
60 x 12
60 x 12
60 x 7 *extra set

Dumbbell Rows:
105 x 5
110 x 8
110 x 7
110 x 5


DB Shoulder Press:
45 x 12
45 x 12
45 x 12


Leg Press:
2 (45lb)pps x 5
3 (45lb)pps x 15
3 (45lb)pps x 15
3 (45lb)pps x 15
3 (45lb)pps x 10 *extra set


Close Grip Bench:
bar x 5
135 x 5
145 x 3
155 x 12
155 x 10
155 x 5 *extra set

Side Bends:
55 x 15
55 x 15
55 x 10


Cardio: walked 1 mile on treadmill
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