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Old 08-11-2014, 01:14 AM   #81
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8/11/14 Monday


Standing DB OHP: 25x12, 40x12, 45x12
* Quick and easy warmup for Bench.

BB Bench: 135x8, 225x5, 245x3, 265x3, 285x3
* Awesome work today, felt great!

Pull ups: BWx15,10,8
* Work.

DB Hammer Curls: 40x10, 55x8
* Get it done.

Single Arm Hammer-grip Pull Downs: #4x12, #6x10, #7x8
* Using the hammer-grip has been beneficial to my forearms.

Squats: 135x12, 225x8, 255x8, 275x8
* Moderate weight, get the reps in.

Standing Floor Calf Raises: 155x20, 185x20, 205x20
* Grind out the last few at 205.

Leg Curls: 80x12, 110x10, 125x8
* Throwing this in to get some direct hammy work.

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Old 08-13-2014, 06:45 AM   #82
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8/13/14 Wednesday


Machine OHP: (65x10,10), 95x12, 95x12, 125x8, 140x10
* Change it up a bit.

DB Incline Press: 60x12, 80x12, 90x10, 100x8
* Felt weak with 90 and 100.

Pendlay Row: 155x8, 185x8, 210x8
* Realized today that I had been neglecting the Pendaly's. Felt great otherwise weight up to 210.

DB Curls: (Conv 40x10), (Rev-grip: 45x12), (Hammer 55x10)
* Change it up a bit.

Single Arm Hammer-grip Pull Downs: #3x15, #5x10, #7x8
* I was going to do CG bench, but settled with what was available.

Squats: 155x12, 205x12, 225x12
* Quick and easy for reps.

Deadlift: 155x5, 245x5, 295x3, 335x1, 385x1
* Awesome DL session. I was getting to the point of psyching myself out with 385, I got down and grind that last set out.

Leg Curls: 80x12, 110x10, 125x8
* Getting work done.


I've been hitting personal bests just about every week for the past few weeks. I am focused on bodybuilder physique, but I want to build strength as well. I am planning on signing up for some PL meets when I get home.

I am not sure what my BW is, maybe 210. My big 3 lifts are now at:

Squat: 375
Bench: 300
Deadlift: 385

The gym will be closed Fri and Sat. I'll get in Sun and get my squat up to 385.


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Old 08-17-2014, 06:28 AM   #83
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A little change to my workout.

M W F -- Full body without accessory work.

T Th -- Arms and shoulders.

Sat -- Deadlift.

* I am getting extremely bored and I have less than 4 weeks until I go home. I need to do to do something when I'm not at work.
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Old 08-17-2014, 06:35 AM   #84
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8/17/14 Sunday


* Since the gym was closed the last 2 days, I was getting antsy and need some gym time.

Today I did the T Th workout to see how it would go.


BB Curls: (Barx12,10), 85x10, 105x6, 95x8

Reverse-grip BB Curls: 65x12, 95x10, 75x12

DB Hammer Curls: 40x10, 50x8, 60x8

Close-grip Bench: 165x12, 215x8, 225x8

Single Arm Hammer-grip Pull Downs: #4x10, #5x8, #3x10

Seated DB OHP: 40x12, 60x10, 70x8
* With back support.

Machine Lateral Raises: 40x8, 65x10, 80x10
* No lower weight DB's available.

DB Rear Delts: 40x8,8,8


* Overall a great workout.


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Old 08-18-2014, 02:54 AM   #85
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8/18/14 Monday


Full Body


BB Bench: (135x12,8), 225x5, 255x5, 275x5

Incline DB Bench: (60x12), 90x8, 100x12, 100x8

Dips: BWx12,12,12

Pull ups: BWx12,8,6,6

Pendlay Rows: 155x6, 185x6, 215x6

1-arm DB Rows: 65x10, 75x10, 85x8

Squats: 135x12, 225x12, 255x8, 275x8

Standing Floor Calf Raises: 155x20, 185x20, 210x20

Leg Curls: 50x15, 95x8,6




Now that was a workout!


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Old 08-19-2014, 06:30 AM   #86
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8/19/14 Tuesday


Arms & Shoulders


DB Curls: 35x10, 40x8, 40x8

DB Hammer Curls: 45x8, 55x6, 50x8

DB Rev-grip Curls: 35x8, 40x8, 40x8

Close-grip Bench: (135x12,8), 185x10, 215x10, 230x8

Single Arm Hammer-grip Pull Downs: #3x12, #5x10, #6x10

Seated DB OHP: (35x12,8), 45x12, 60x8, 75x8

DB Lateral Raises: 25x12, 30x8, 35x6

DB Rear Lateral Raise: 40x12, 40x12, 50x10



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Old 08-20-2014, 09:07 AM   #87
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8/20/14 Wednesday


* Today was kind of an 'off' workout. With the draw-down happening gyms are closing. So I ventured over to the NATO gym, which is just over a mile away from my room, the other gyms were much closer.

* The barbells are smaller, 10.5 kg, and all the plates are in kg's. It threw me off at first, but I eventually figured out the conversions, most helpful after finding out the bars are half the weight than I am used to. The DB's are in lbs (heaviest are 90's)

BB Bench: (122.1x12,8), 199.1x8, 243.1x5, 265.1x3

Incline DB Bench: 65x12, 90x12,10,12

Dips: BWx20,15,12

Pull ups: BWx12,10,8

1-arm DB Row: 55x12, 75x10, 90x8,8

Squats: 122.1x15, 199.1x8, 243.1x5, 265.1x5, 309.1x3

Standing Floor Calf Raise: 122.1x20, 144.1x20, 155.1x20
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Old 08-21-2014, 12:57 AM   #88
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8/21/14 Thursday



BB Curls: kg's (17x12,8), 25x12, 35x10, 40x8

Rev-grip BB Curls: kg's 30x8, 35x8, 40x8

DB Hammer Curls: (Drop set) 45x6, 35x8, 30x8

Close-grip Bench: kg's 70.5x12, 95x8, 110.5x5

V-bar Pushdown: kg's (20x15), 35x10, 37.5x8, 40x10

Seated DB OHP: (25x12,8), 50x8, 60x8, 75x8

DB Lateral Raise: 20x12, 30x8, 25x10

DB Rear Lateral Raise: 45x10, 50x10,12



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Old 08-22-2014, 10:15 AM   #89
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8/22/14 Friday



BB Bench: kg's (50.5x12,8), 105x8, 125x5, 125x3, 120x5

DB Incline Bench: 65x12, 90x8, 10, 12

BW Dips: 15, 15, 15

BW Pull ups: 12, 10, 8

1-arm DB Rows: 65x12, 90x8, 90x10

Squats: kg's 70.5x8, 90.5x6, 110.5x5, 130x5, 145x3

Standing Floor Calf Raise: kg's 70.5x20, 80.5x20, 85.5x15


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Old 08-23-2014, 01:08 AM   #90
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8/23/14 Saturday


Deadlift Variation

1-arm DB DL: 40x10, 60x5, 75x5, 85x5

Suitcase DL: kg's 22x8, 40x5, 50x5, 60x5


Situps: 3x20

A little surprised by these "simple" exercises. A lot of core and stabilizer work going on here, and then the sit-ups at the end were not the easiest.

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