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Old 01-27-2010, 10:03 PM   #11
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nice job man
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Old 01-27-2010, 10:09 PM   #12
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thanks bro.


shoulders/traps tomorrow! Love training shoulders.
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Old 01-28-2010, 07:35 PM   #13
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*Sick ass workout today, PRs galore!

1/28/10 Week 3, Day 3
Shoulders/Traps
Hours of Sleep: 6.5 hours sleep + 1.5 hour nap: Total - 8 hours
Workout Duration: 40 min
Calories Consumed: (3566) Protein: 199g Carbs: 419g Fats: 127g
Weight After Workout: 166.5 lbs +2.5 lbs since Monday

Warmup: DB Shoulder Press
20sx12
20sx10
25sx6
35sx3
40sx1

Working Sets: 3x4-6
60s (6 reps)
60s (6 reps) - good form, hard to get dbs up at the start, have to swing lol
60s (6 reps) - last 2 reps hard
*+5 lbs on all sets, 65s next week!

Side Lateral Raises: 3x4-6
40s (6 reps)
40s (6 reps)
40s (6 reps)
*+5 lbs on all sets, good form. 45s next week

Rear Lateral Raises (Lay on Incline Bench): 2x4-6
40s (6 reps) - easy
45s (6 reps) - easy
*+5 lbs on first set, +10 lbs on second set. 50s next week

Weight Acclimation: BB Shrugs
135x6
155x3
185x1

Working Sets: 2x4-6
215 lbs (6 reps) - grip started to fail at end
215 lbs (6 reps) - grip started to fail at end
+10 lbs on both sets.

Last edited by xKyle10; 01-28-2010 at 08:11 PM.
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Old 01-28-2010, 07:45 PM   #14
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Gotta love PR's buddy good job mang.
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Old 01-28-2010, 07:57 PM   #15
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Originally Posted by rippednmichigan View Post
Gotta love PR's buddy good job mang.
hell yeah bro, PRs every workout or you are doing it wrong! thanks man
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Old 01-29-2010, 06:17 AM   #16
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Quote:
Originally Posted by xKyle10 View Post
*Sick ass workout today, PRs galore!
That's what it's all about. Keep hard at it.
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Old 01-29-2010, 04:35 PM   #17
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Quote:
Originally Posted by BendtheBar View Post
That's what it's all about. Keep hard at it.
Yes sir, will do.


Workout was okay. Didn't wanna get DOMS like I did a while ago, so I went light on squats. Only got about 5 hours of week so was pretty worn out. Wind kept me up all night, knocking over trees and **** behind my house.

*Added calves in on legs day.


1/29/10 Week 3, Day 4
Legs/Calves
Hours of Sleep: 5
Workout Duration: 45 Minutes
Calories Consumed: (As of 4 PM) (2130) Protein: 115g Carbs: 286g Fats: 61g
*Going to a party tonight, so gonna have a ****load of burgers etc and alcohol, so cals will probably be about 4000 or so. cheat meals FTW

Warmup: Squats
95x12
95x10
115x6
135x3
155x1

Working Sets: 3x4-6
185 lbs (6reps) - wide stance, hard on a few reps
185 lbs (6 reps) - normal stance, easy
185 lbs (6 reps) - normal stance, easy

Leg Press: 2x4-6
10 plates (6 reps) - felt hard
10 plates (6 reps) - hard near end
*definitely was too tired after squats to get any PRs on this. will do 5 plates + a 25/side next workout

DB Lunges: 1x4-6
35s (6 reps) - good form
*40s next workout

Hip Adduction: 2x4-6
170 lbs (6 reps) - good form
170 lbs (6 reps) - good form
*190 next workout, or might do hip abduction instead.

Warmup: Machine Calf Raises
90x12
90x10
110x6
150x3
190x1

Working Sets: 2x4-6
270 lbs (6 reps) - cheat reps
270 lbs (6 reps) - cheat reps
*+ 20 lbs but had some cheat reps

Seated Donkey Calf Raises (Machine): 2x4-6
180 lbs (6 reps) - easy
180 lbs (6 reps) - easy
*+ 40 lbs, will move up a few more next workout.
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Old 01-29-2010, 05:57 PM   #18
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That's a damn good workout for 45 minutes. It takes me about 30 just to get through warmups and squat sets.
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Old 01-30-2010, 01:18 AM   #19
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I'm really interested in the MAX-OT style, but I haven't sat down to read about it and make a solid plan. I see a lot of PRs in your log and that makes me wanna focus a little harder on it! I'm in for your log to see progress! great job so far!
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Old 01-30-2010, 06:50 AM   #20
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Lifts are looking solid and strong bro! How was the party?
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