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Old 07-04-2014, 07:14 AM   #61
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7/4/14 Friday


Z-Press: (Warm up: Barx10,10), 95x8, 115x8, 125x8
* Workin' keep increasing weight.

BB Bench: 135x10, 215x8, 225x8, 240x8
* Felt strong today.

Pendlay Row: 135x9, 155x8, 185x8
* Good work.

BB Curl: 75x8, 110x8
* Pretty easy.

Reverse-Grip Cable Tri's: 13x9, 14x8, 15x8
* Used the EZ Bar and gripped inner 'V'

Squats: 135x12, 225x8, 265x8, 285x8
* Felt awesome! Good work today.

Calf Press: 225x20, 255x20, 265x20
* Easy work.


* I lowered the reps across the board to 8. Still getting a good 'pump.' I did not eat very well today, but I was able to finish strong; lowered reps.


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Old 07-04-2014, 08:12 AM   #62
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Nice full body session. Never have done the Z press, but it looks like a fairly difficult pressing variation.
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Meet PRs
Squat- 331 (belt only)
Bench- 243
Deadlift- 430
Weight- 160

Current weight 150-152.
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Old 07-04-2014, 09:36 AM   #63
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Thanks!

The z-press is a more difficult exercise. You can not cheat at all, and you have to keep your core tight to keep your form while pressing; your feet are straight out in front of you while sitting on the floor.
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Old 07-05-2014, 06:19 AM   #64
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7/5/14 Saturday


HIIT:

5 rounds, non-stop:
15 Push ups,
65x3 BB Curls,
20x12 Weighted Situps.



Treadmill walk 10% incline for 15min @ 3mph, 15% incline for 5min @ 3mph.

5 minute cool down.

EASY.
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Old 07-07-2014, 01:49 AM   #65
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7/7/14 Monday


Standing OHP: (Warm up: Barx10,10), 95x12, 115x10, 130x8
* Just to change it up a bit from doing Z-Press's only.

Weighted Dips: +45x12, +55x10, +70x8
* Feels good, but that last set is feeling heavy.

Weighted Pull Ups: +40x10, +20x8, BWx12
* Awesome, feels really good.

DB Curls: (Drop Set: 55x8, 35x8, 25x8)
* 55-Conventional, 35-Reverse, 25-Hammer.

Close-grip Bench: 160x12, 180x12, 210x10
* Changed my grip, no issues with my wrists felt great!

Front Squat: 135x12, 175x12, 190x10, 200x8
* Awesome work.

Calf Press: 225x20, 255x20, 270x20
* Easy.


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Old 07-09-2014, 07:01 AM   #66
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7/9/14 Wednesday


Standing OHP: (Warm up: Barx10,10), 95x12, 115x8, 135x8
* 115 felt heavy, 135 was not bad.

BB Bench: 135x10, 205x12, 225x10, 245x8
* Felt great.

Pendlay Row: 155x12, 175x10, 190x8
* Puttin' work.

BB Curl: 75x12, 110x8
* Pretty easy.

Cable Tri Push Down: 10x20, 12x15
* Used a straight bar. # of plates.

Squats: 135x10, 225x12, 265x10, 290x8
* Awesome work.

Sumo Deadlifts: 135x5, 225x5, 295x1, 315x1, 345x1
* Easy enough.


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Old 07-11-2014, 09:01 AM   #67
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7/11/14 Friday


Standing DB OHP: (Warm up: 25x12,12), 40x12, 45x10, 50x8
* Change it up a bit because I didn't want to wait for the power rack.

Weighted Dips: +45x12, +60x12, +75x10
* Strong lifts, felt pretty good.

Pull ups: BWx15, 10, 8
* Monday's weighted PU's may have caused my inner elbow to be tight. I backed off with just doing BW.

BB Reverse-grip Curls: Barx15, 55x12, 65x10
* Strict form and pushed out reps.

Close-grip Bench: 165x12, 185x12, 215x8
* Getting up in weight, feels good.

Front Squat: 135x15, 155x12, 175x8, 195x6,6
* Lighter weight pushing reps; 2 sets with 195.

Calf Press: 225x20, 255x20, 275x20
* Easy.


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Old 07-14-2014, 08:35 AM   #68
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7/14/14 Monday


Standing OHP: (Warmup: Barx12,12), 95x12, 115x8, 115x6
* Quick sets. I was waiting for the Bench, we were doing heavy singles today and wanted to do bench first.

BB Bench: 135x12, 205x10, 255x1, 275x1, 300x1
* Doing OHP first I suffered on bench, but I was still able to push out 300.

Pendlay Row: 135x12,12,12
* Light set after working heavy bench.

Reverse-grip BB Curls: Barx12, 75x10, 80x8
* Good work.

Single Arm Reverse Pull Downs: #3x12,12,12
* Light work again, controlled 1 sec hold at the bottom.

Squats: 135x12, 210x12, 230x12, 245x12
* Light squat day, reps.

Calf Press: 245x20, 265x20, 285x20
* Easy.


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Old 07-16-2014, 02:36 AM   #69
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7/16/14 Wednesday


* Had to workout at a different gym, and we had to wait about an hour and fifteen before we could go in there. Needless to say, I lost my motivation, but I still put in some work.

* Different gym, different equipment and layout. Used what was available.

Seated BB OHP: (Warm up: Barx12,12), 95x12, 115x12, 125x8
* Felt pretty good.

BB Bench: 155x12, 205x10, 235x8
* I had my mind ready to do dips today not bench.

Pull Downs: 130x12, 160x10, 175x8
* I have not done pull downs in a long time. These weights felt great, pretty good guestimate on what weights to use.

DB Curls: 30x12-Hammer, 40x10-Reverse, 60x5 Hammer.
* meh.

Single Arm Reverse Pull Downs: 24x12, 27.5x10, 29x8
* In kg's. Felt awesome, good pump.

Front Squat: Barx8, 155x10,10,10
* Did not feel like doing these at all. Pushed out 3x10.


* Workout sucked today. I was not in the head-space after just over an hour trying to find out why we can't get in the gym.
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Old 07-18-2014, 03:24 AM   #70
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7/20/14 Friday


Standing DB OHP: 25x12, 35x12, 40x12, 45x12
* Work.

Weighted Dips: +40x15, +55x12, +70x8
* 70 was heavy after already completed 27 reps.

Rotary-Machine Lat Pull Down: 130x12, 160x12, 180x8
* It's a machine in the gym.

Reverse-grip BB Curl: 45x12, 80x12
* 2 easy sets, strict form.

Single Arm Reverse Pull Downs: #3x12, #4x12, #5x8
* # of plates; easy work.

Squats: 135x15, 225x5
Singles: 275, 295, 315, 335, 355, 365, 385

* Awesome work today. Each set went up easy. 385 was not too bad at all, definitely my all-time PR.

Standing Floor Calf Raise: 135x20, 175x20, 185x20
* Easy.


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