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05102014, 07:08 PM  #1 
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Uber Brawn
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Alec's log.
Here's my chest and leg workouts so far this week. Bench Press: 8x160 6x160 5x160 4x160 DB Incline: 8x120 8x120 8x120 (hit my rep goal, upping the weight next week) 10x100 Pec Deck 12x100 10x105 10x105 10x105 Biceps Ez Curls 12x45 10x45 7x45 Single Arm DB Curls 12x15 10x15 10x15 Incline DB Curls 8 x 15 8 x 15 5 x 20 Legs Squats 8x155 7x165 5x170 5x170 Leg Press 8x385 6x405 8x405 8x405 Leg Ext 12x115 12x115 10x115 Seated Leg Curls 12x95 8x95 6x95 Standing Barbell Calf Raises 25x105 20x135 20x135 I really want to add reps to my squat and bench next week. I'll post shoulders and back next.
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Train or remain the same. Last edited by Likethebaldwin; 05112014 at 12:56 AM. 
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05112014, 11:39 AM  #2 
Bearded Beast of Duloc
Max Brawn
Join Date: Jul 2009
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Good work. Will be following along. Smash your goals.
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05122014, 09:36 AM  #3 
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Max Brawn
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will be following. great start. just keep the food going and train with intensity and you will get to where you want to be.
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05142014, 01:06 AM  #4 
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Uber Brawn
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Shoulders and Back.
Alright ya'll here are my numbers for shoulders and back.
Shoulders and triceps went well for me this week, added reps on most exercises and will be adding weight next week. Also hit a pr on my DB press. Seated DB Press 10 X 90 10 X 100  I was only able to do 6 last time I attempted this. 8 X 100 6 X 100 Upright Row 10 X 42.5 10 X 42.5 8 X 42.5 7 X 42.5 Lateral Raises 12 X 15 10 X 15 9 X 15 Close Grip Bench Press 12 X 95 10 X 105 10 X 105 Weighted Dips 10 X 35 10 X 40 11 X 40 Skull Crushers 12 X 30 10 X 35 8 X 35 Back wasn't great for me, I got nauseous half way through my dead lifts for some reason. It totally sapped my strength for the rest of my workout. I also video taped my dl today, and my lower back seems to be rounding, time to get back to the drawing board as far as my form is concerned. Weighted Neutral Grip Pull Ups (definitely added some reps here) 8 X BW 7 X 10 6 X 10 6 X 10 Dead Lifts (this is where the nausea hit for some reason) 8 X 175 6 X 185 6 X 185 (this really sucked because I hit 190 for 6 last week) Barbell Rows 10 X 95 10 X 105 8 X 105 8 X 105 DB Rows 10 X 35 8 X 35 10 X 35 8 X 35 Face Pulls 12 X 25 12 X 25 12 X 25 DB Shrugs 20 X 20 20 X 25 15 X 30 I'll be adding weight to most of these next week.
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06132014, 04:48 AM  #5 
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Long overdue update on my log.
Here's the first 3 weeks of workouts in my five week cycle based on Johnny Candito's 6 week upper/lower program. (yes, its probably overly complicated, but it has the three main lifts and its fun!)
Week 1 Lower Body: Squats: 160 X 6 160 X 6 160 X 6 160 X 6 DL: 170 X 6 170 X 6 Leg Ext: 110 X 12 110 X 12 110 X 12 Box Jumps: 3 sets of 4 Bicycle Crunches: 3 sets of AMAP Upper Body: Bench: 100 X 10 145 X 10 155 X 8 160 X 6 BB Row: 95 X 10 95 X 10 105 X 8 105 X 8 DB OHP: 35 X 12 40 X 12 45 X 9 45 X 8 Body Weight Pull Ups: 12 12 9 8 Cable Flies: 45 X 12 45 X 12 45 X 10 EZ Curl: 40 X 13 40 X 12 40 X 9 Upper Body: Bench 105X10 140X10 155X8 160X6 Barbell Row: 100 X 10 105 X 10 110 X 8 110X6 Body Weight Pull Ups: 12 12 10 8 DB OHP: 40 X 12 40X 12 45 X 10 45 x 8 Cable Pec Flies: 45 X 12 45 X 10 45 X 10 Ez Bar Curls: 45 X 12 45 X 10 45 X 9 Lower Body: Squats: 140 X 8 140 X 8 140 X 8 140 X 8 DL: 145 X 8 145 X 8 Single Leg Leg Press: 135 X 8 135 X 6 135 X 8 Box Jumps: 3 sets of 4 Bicycle Crunches 3 sets of AMAP Upper Body: Bench: 160 X 11 PR! BB Row: 115 X 10 115 X 10 115 X 8 125 X 6 DB OHP Press: 45 X 12 45 X 12 45 X 10 45 X 8 Body Weight Pull Ups: 12 12 10 6 Cable Flies: 45 X 12 45 X 12 45 X 10 Week 2 (finished working out the kinks in my exercise selection at this point) Lower Body Squats: 160 X 8 165 X 3 (less then one minute rest between sets) 165 X 3 165 X 3 165 X 3 165 X 3 Paused DL: 135 X 8 135 X 8 Single Leg Leg Press: 135 X 8 135 X 8 135 X 8 Walking Lunges: BW X 12 BW X 12 Upper Body Bench: 150 X 10 160 X 8 170 X 8 BB Row: 115 X 10 115 X 8 125 X 8 DB Incline: 55 X 9 55 X 8 Weighted Pull Ups: 10 X 8 10 X 7 15 X 5 DB OHP 45 X 10 45 X 8 50 X 6 DB Curl: 20 X 10 20 X 8 20 X 8 Face Pulls: 12 X 25 12 X 25 12 X 25 Lower Squat: 165 X 7 160 X 3 ( less than one minute rest between sets) 160 X 3 160 X 3 160 X 3 160 X 3 Paused DL: 135 X 8 135 X 8 Single Leg Leg Press: 135 X 9 135 X 10 135 X 8 Walking Lunges: BW X 12 BW X 12 Upper Bench: 150 X 10 160 X 8 170 X 8 BB Row: 115 X 10 115 X 8 125 X 8 Cable Flies: 45 X 12 45 X 12 40 X 10 DB OHP: 45 X 12 45 X 11 45 X 10 Weighted Pull Ups: 10 X 8 10 X 8 15 X 6 DB Curls: Forgot to write these down. Upper Bench 165 X 10 BB Row: 115 X 10 115 X 8 115 X 8 DB Inlcine: 55 X 10 55 X 9 Weighted Pull Ups: 10 X 8 10 X 8 10 X 6 DB OHP: 45 X 12 45 X 10 45 X 10 DB Curls: 20 X 12 20 X 12 20 X 10 Face Pulls: 25 X 12 25 X 12 25 X 12 Week 3 Lower: (skipped deads due to back pain) Squat: 175 X 4 175 X 5 175 X 4 Single Leg Leg Press: 135 X 9 135 X 10 135 X 8 Hamstring Curl: 95 X 10 95 X 10 95 X 8 Bicycle Crunches: 3 sets of AMAP Upper Bench 175 X 6 175 X 5 175 X 6 BB Row: 125 X 6 125 X 6 125 X 6 DB Incline: 55 X 10 55 X 10 DB OHP: 100 X 10 100 X 8 100 X 6 Weighted Pull Ups: 15 X 6 15 X 6 25 X 4 DB Curls: 20 X 11 20 X 10 20 X 9 Face Pulls: 30 X 12 30 X 12 30 X 12 Lower: Squats: 180 X 4 Single Leg Leg Press: 135 X 9 135 X 9 135 X 8 115 X 10 Hamstring Curl: 95 X 12 95 X 10 95 X 10 Upper Bench: 185 X 4 185 X 4 185 X 4 BB Row: 125 X 6 125 X 6 125 X 6 DB Incline: 60 X 11 60 X 9 Weighted Pull Ups: 15 X 6 15 X 6 15 X 6 Skipped DB Curls and Face Pulls due to time contraints. That's it for the first few weeks. After resting and doing mobility work, I plan to lighten the squats this upcoming week, and see how they feel. I'll post up week four at the end of this week.
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Train or remain the same. Last edited by Likethebaldwin; 06132014 at 12:41 PM. 
06132014, 09:36 AM  #6  
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Max Brawn
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Quote:
thanks for the week snap shot. lifts look great! hows the food intake? just making sure you are getting in enough food for recovery. lifts are looking great though, keep it up
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06132014, 09:44 AM  #7 
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Max Brawn
Join Date: Jun 2012
Location: Hastings, Florida
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Fav Supp: food
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100 lbs seated DB presses...thats pretty impressive...I cant come close to that!
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Best Gym Lifts...Dosen't matter....they don't count! Best Meet Lifts: Squat = 330 Bench = 215 Dead = 375 Total = 904 The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted. 
06132014, 10:58 AM  #8 
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Max Brawn
Join Date: Jan 2013
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Fav Exercise: One arm dumbbell rows.
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Awesome work in here, Alec.
Keep it up 
06132014, 11:02 AM  #9 
Senior Member
Max Brawn
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Hm. Are you adding the weight of both dumbbells together, for DB OHP and DB incline bench?
Just curious. It's traditional to log it as just the weight of one of them, and that's some crazy weights relative to other lifts, is why I was even wondering. 
06132014, 12:38 PM  #10  
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Uber Brawn
Join Date: Mar 2014
Location: Northern CA
Posts: 358
Training Exp: 2 years
Training Type: Powerbuilding
Fav Exercise: Milly Press
Fav Supp: Calories over maintenance
Reputation: 69247

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Thanks for the heads up on this Dray, I'll edit it to reflect that.
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