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Old 05-30-2014, 10:23 AM   #31
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5/30/14 Friday


BB Z-Press: 45x12, 65x12, 95x8, 95x10
BB Bench: 155x12, 185x10, 190x8
Pendlay Row: 135x12, 145x10, 155x8
BB Curl: 75x12, 75x10, 75x8
Cable Tri Extensions: 110x12, 120x12, 130x12
Squats: 135x10, 3x12 @ 185
Standing Floor Calf Raise: 3x20 @ 145
Deadlift: 135x10, 225x6, 245x5, 275x5, 295x3, 315x1


Awesome workout today!

Changed from machine OHP to the Z-Press. This is where you sit on the floor at a squat rack with the safety bars. Place the BB on the horizontal bars and press from the seated position. This exercise does not allow you to cheat and works your core.

I took my time throughout the routine and had enough energy to do deadlifts today. So much so that I completed 5 working sets with the weight up at 315. Feels good.


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Old 06-02-2014, 07:02 AM   #32
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Making it look easy. Finishing with those big lifts can be mentally easier. How you liking ending the sessions with squats and deads?
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Old 06-02-2014, 09:11 AM   #33
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Making it look easy. Finishing with those big lifts can be mentally easier. How you liking ending the sessions with squats and deads?
Somedays I am like wtf am I doing? Others, like Fridays workout was awesome!

Today's workout was the same but the lack of calories during working hours does hamper the last few exercises.

I do have Paleo Steve's order on its way out here. 10 packs of the PaleoMRE (1006 calories) and 10 packs of the Apple Paleo Kit (382 calories). With these two plus the bag breakfast and lunches we get I should be good to go (not everything in the bags are "edible" though).
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Old 06-02-2014, 09:12 AM   #34
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6/02/14 Monday


BB Z-Press: 45x12, 85x12, 95x10, 100x8, 115x5
BB Bench: 155x12, 185x12, 205x 8, 235x6
Pendlay Row: 135x12, 155x10, 165x8, 185x5
BB Curl: 45x12, 75x12, 80x10, 65x8
Cable Tricep Extensions: 120x12, 130x12, 140x12
Squats: 135x12, 185x12x3
Standing Floor Calf Raise: 135x20, 145x20,20


I added a 4th set to the compound exercises.

Benched 235 for 6, yes!

Felt tired on the P Rows, and Squats.

This week I am starting my HIIT and heaavy bag work on Tues' and Thurs'.

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Old 06-03-2014, 07:25 AM   #35
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6/03/14 Tuesday



5 minute warmup on elliptical.

HIIT:
Push up /Pull up: 1-1, 2-2, 3-3, and so on. I managed to get to 11 completed as Push 11/ Pull 9. The goal is to get to 20-20.

Push ups are easy for me. The pull ups were starting to get a bit rough at 9-9.



Boxing Heavy Bag:
Completed 5 - 3 minute sets.





I did the math for the Push/Pull series, completing up to the 20-20 equates to 210 reps per exercise.
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Old 06-04-2014, 02:34 AM   #36
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6/04/14 Wednesday


Alt DB OHP: 25x12, 35x12, 40x8, 45x6
Weighted Dips: +30x12, 10; +35x10
Pull ups: BWx12, 10, 8
Alt DB Curls: 25x12, 30x8, 8
Close-grip BB Bench: 155x12, 175x10, 185x8
Front Squat: Barx12, 135x12, 155x10, 165x8, 135x8
Standing Floor Calf Raise: 135x20, 15, 15

Felt weak today during DB curls, calf raises, and OHP.

On dips I added a 30lb DB for 2 sets and a 35lb DB for the last set. Pretty easy.

Pull ups are still a chore during sets 2 and 3.

CG Bench is easy.

Completed 4 working sets on front squats.

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Old 06-04-2014, 08:02 PM   #37
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210 reps = wow. Killing it man.
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Old 06-05-2014, 01:44 AM   #38
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210 reps = wow. Killing it man.
Thank you. I got the 20/20 idea from M&S, but I don't remember the author of that article though.


6/05/14 Thursday


HIIT:
Push/Pull Level 11.

Push ups completed = 66; push ups are too easy.
Pull ups completed = 65; one more than Tues workout.


Boxing Heavy Bag:
4 - 3 min HI sets
4 - 3 min "Easy" technique sets.

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Old 06-05-2014, 08:49 AM   #39
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Good training.

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Old 06-05-2014, 09:45 AM   #40
JBWarren70
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Good training.

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