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Old 01-24-2010, 07:37 PM   #31
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Default Legs Power

Squats-205x5,205x5,205x5,225x2,225x2

Romanian Deadlifts-145x5,145x5,145x5,145x5,145x5

Barbell Hip thrust-3 sets

Calf Press-260x5,260x5,260x5,260x5,260x5

HS Ab Machine-50x10,50x10,50x10

Squats felt good. My back is still handling them well and no pain.
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Old 01-24-2010, 07:37 PM   #32
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Default Push Power

Flat DB Press-60x5,60x5,60x5,60x5,60x5

Barbell Close Grip Bench-115x6,125x6,135x6,135x6

Incline DB Flyes-30x10,30x10

Seasaw DB Press-30x6,30x8,30x8(Hit the shoulders pretty good!)

V Bar Pressdown-62.5x10,67x5x10
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Old 01-24-2010, 07:41 PM   #33
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Default

Training and diet is going great. I have still been a little hungry on the diet and took in some extra food yesterday and today. I weighed this morning and I am only up 0.5lbs from my weigh in last week, so another calorie bump. I plan on bumping my fat intake up next week as long as I need the extra calories.

New Target Macro's
Pro-240
Carbs-350g
Fat-60g
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Old 01-25-2010, 10:12 PM   #34
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Default

T Bar Rows-160x5,170x5,175x5

Rack Chins-40x5,50x5,60x5,60x5

Rack Deadlifts-185x6,205x6

DB Shrugs-65x10,75x10,75x10,75x10

Barbell Curls-70x5,70x5,70x5

DB Hammer Curls-35x5,35x5,35x5

Great Workout today. I train at a 24 hour gym and the stops in the rack they have dont go low enough to do rack deadlifts. So I piled 3 45lb plates on top of each other and just lifted off of them. Seemed to be a good height. My back is little sore from them, but I will have to see over the next day or two if its a good sore or pain. I'll decide from their on wether to leave them in or not.

I put my diet together last night and this is what I came up with

pro-238
Carbs-363
Fat-60

Almost 3,000 calories, so they are starting to get up their. I'm still hungry even on this many and will probably have to add more in next week. I'm hoping to be able to hit 500-600g carbohyrates on a day to day basis in a month or two without gaining to much fat. It would make a contest prep a lot easier if I could handle that many carbs without gaining too much fat.
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Old 01-26-2010, 11:18 PM   #35
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Default

Today was just cardio. Instead of doing intervals, I just did the elliptical for 15 minutes. I will try and beat my distance every week. Just a way for me to make cardio not so boring

Elliptical- 15 min 2.12 miles
Treadmill- 15 min 3.5mph

I would like to work in some weighted sprints or sled drags on this day. I'll look into doing it as the weather starts to warmup.
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Old 01-27-2010, 08:22 AM   #36
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Looking good Matt. Sorry I missed your last several entries. I've never tried the seasaw press. Is that a new exercise you're trying, or a staple?
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Old 01-27-2010, 08:43 AM   #37
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Subscribed. Looks like the comeback is going well so far.

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Old 01-27-2010, 09:31 AM   #38
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Looks like a well-rounded approach. Im interested in seeing your results
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Old 01-27-2010, 11:48 AM   #39
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Subscribed. Looks like the comeback is going well so far.

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Old 01-28-2010, 12:23 AM   #40
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Quote:
Originally Posted by BendtheBar View Post
Looking good Matt. Sorry I missed your last several entries. I've never tried the seasaw press. Is that a new exercise you're trying, or a staple?
Its just a new exercise I was wanting to try. Right now I dont want to be pushing real heavy weight on shoulder presses, so it was just an execise to try out and work the muscle a little harder. I actually liked them and plan on keeping them in. It may sound strange but they felt more natural than doing normal Seated DB Presses with both arms at the same time.
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