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Old 01-27-2015, 07:47 AM   #1
44pirate
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Brawn
 

Join Date: Nov 2014
Posts: 63
Reputation: 4559
44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts
Default Pirate's 10/20 Routine

1/26/15 SQUAT
4:14:33 PM 65 x 8
4:18:09 PM 115 x 5
4:21:43 PM 155 x 5
4:24:57 PM 245 x 3
4:30:46 PM 335 x 3
4:35:24 PM 365 x 3
4:40:25 PM 395 x 3

1/26/15 Leg Press
4:46:54 PM 290 x 6
4:49:36 PM 470 x 6
4:54:23 PM 650 x 6
4:59:42 PM 830 x 6

1/26/15 Leg Curls
5:10:21 PM 80 x 10
5:10:33 PM 100 x 10
5:10:59 PM 120 x 10

1/26/15 Leg Extentions
5:16:39 PM 110 x 10
5:18:24 PM 170 x 10
5:19:58 PM 210 x 10

1/26/15 Orlando GHR
5:23:56 PM BW x 10
5:26:53 PM BW x 10
5:48:58 PM BW x 12

I'm not sure how good I am at decifering this program but this is how it's going for me. This is supposed to be the 4th week of off season.
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Old 01-27-2015, 07:49 AM   #2
44pirate
Member
Brawn
 

Join Date: Nov 2014
Posts: 63
Reputation: 4559
44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts
Default

1/6/15 BENCH
4:19:21 PM 45 x 20
4:34:33 PM 135 x 10
4:34:40 PM 185 x 10
4:34:45 PM 225 x 5
4:35:03 PM 225 x 5
4:49:01 PM 285 x 5
4:49:08 PM 305 x 5
5:06:32 PM 315 x 5
5:06:40 PM 325 x 5

1/6/15 Hammer Press
5:06:54 PM 90 x 10
5:08:29 PM 180 x 6
5:10:41 PM 230 x 6

1/6/15 Straight Bar Tri's
5:14:40 PM 40 x 12
5:14:46 PM 50 x 12
5:19:31 PM 60 x 12

1/6/15 Pushdowns
5:21:03 PM 60 x 12
5:23:17 PM 80 x 12
5:25:27 PM 100 x 12

1/7/15 Deadlift
5:36:28 PM 135 x 10
5:36:33 PM 185 x 8
5:36:38 PM 225 x 5
5:37:11 PM 275 x 5
5:37:20 PM 315 x 5
5:37:37 PM 335 x 5
5:37:49 PM 355 x 5

1/7/15 Block Pulls
5:38:25 PM 225 x 6
5:38:33 PM 315 x 6
5:38:41 PM 365 x 6

1/7/15 SLDL Smith Machine
5:45:42 AM 50 x 12
5:48:48 AM 90 x 12
5:54:55 AM 110 x 12
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Old 01-27-2015, 07:49 AM   #3
44pirate
Member
Brawn
 

Join Date: Nov 2014
Posts: 63
Reputation: 4559
44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts
Default

1/9/15 Pullups in F'NB
4:58:35 PM BW x 12

1/9/15 Dumbbell Row in F'NB
5:00:45 PM 60 x 12
5:00:50 PM 80 x 12
5:00:57 PM 100 x 12

1/9/15 SHRUGGS in F'NB
5:01:57 PM 135 x 6
5:02:02 PM 225 x 6
5:02:07 PM 315 x 6
5:02:14 PM 365 x 6
5:02:23 PM 405 x 6

1/9/15 Lateral Raises Standing in F'NB
5:04:54 PM 15 x 12
5:04:58 PM 20 x 12
5:05:02 PM 25 x 12
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Old 01-27-2015, 07:50 AM   #4
44pirate
Member
Brawn
 

Join Date: Nov 2014
Posts: 63
Reputation: 4559
44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts
Default

1/13/15 BENCH
12:28:43 PM 45 x 20
12:28:46 PM 135 x 10
12:29:00 PM 225 x 4
12:29:25 PM 275 x 4
12:29:36 PM 295 x 4
12:29:56 PM 305 x 4
12:30:02 PM 325 x 4
12:30:08 PM 335 x 4

1/13/15 Hammer Press
12:30:41 PM 90 x 6
12:30:43 PM 180 x 6
12:30:45 PM 230 x 6

1/13/15 Straight Bar Tri
12:31:56 PM 40 x 12
12:31:59 PM 50 x 12
12:32:00 PM 60 x 12
12:32:05 PM 70 x 12

1/13/15 Pushdowns
12:32:29 PM 60 x 12
12:32:37 PM 80 x 12
12:32:39 PM 100 x 12
12:32:44 PM 120 x 12
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Old 01-27-2015, 07:51 AM   #5
44pirate
Member
Brawn
 

Join Date: Nov 2014
Posts: 63
Reputation: 4559
44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts
Default

1/14/15 Deadlift
4:12:13 PM 135 x 10
4:16:32 PM 185 x 5
4:19:18 PM 225 x 4
4:19:58 PM 275 x 4
4:33:45 PM 315 x 4
4:41:01 PM 335 x 4
4:48:04 PM 365 x 4

1/14/15 6in Block pulls
4:52:04 PM 275 x 6
4:58:18 PM 315 x 6
5:08:52 PM 365 x 6

1/14/15 Leg Curls
5:15:33 PM 80 x 12
5:16:15 PM 90 x 12
5:18:31 PM 100 x 12
5:21:05 PM 110 x 12
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Old 01-27-2015, 07:51 AM   #6
44pirate
Member
Brawn
 

Join Date: Nov 2014
Posts: 63
Reputation: 4559
44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts
Default

1/16/15 Pullups
4:44:26 PM BW x 12

1/16/15 SHRUGGS
4:54:14 PM 135 x 6
4:54:16 PM 225 x 6
4:58:41 PM 315 x 6
5:01:23 PM 405 x 6
5:06:43 PM 435 x 6

1/16/15 Dumbbell Row
5:27:53 PM 60 x 12
5:27:55 PM 80 x 12
5:27:58 PM 100 x 12

1/19/15 SQUAT
4:05:34 PM 65 x 8
4:08:27 PM 115 x 5
4:13:59 PM 155 x 5
4:14:07 PM 245 x 5
4:18:09 PM 295 x 4
4:22:54 PM 335 x 4

1/19/15 Leg Press
4:26:40 PM 290 x 6
4:30:13 PM 470 x 6
4:33:33 PM 650 x 6

1/19/15 Leg Curls
4:35:56 PM 60 x 12
4:37:51 PM 80 x 12
4:39:30 PM 90 x 12
4:41:14 PM 100 x 12

1/19/15 Leg Extentions
4:43:27 PM 90 x 12
4:45:13 PM 130 x 12
4:47:00 PM 170 x 12

1/19/15 Orlando GHR
4:50:59 PM BW x 12
4:53:59 PM BW x 12
5:09:24 PM BW x 12
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Old 01-27-2015, 07:51 AM   #7
44pirate
Member
Brawn
 

Join Date: Nov 2014
Posts: 63
Reputation: 4559
44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts
Default

1/20/15 BENCH
4:38:19 PM 45 x 20
4:38:21 PM 135 x 10
4:38:29 PM 225 x 3
4:38:35 PM 225 x 3
4:38:41 PM 225 x 3
4:38:49 PM 225 x 3
4:39:01 PM 225 x 3
4:39:11 PM 225 x 3

1/20/15 Hammer Press
4:42:50 PM 180 x 6
4:44:40 PM 230 x 6
4:48:53 PM 270 x 6

1/20/15 Straight Bar tri
4:52:39 PM 50 x 15
5:03:34 PM 60 x 15
5:03:41 PM 70 x 15

1/20/15 Pushdowns
5:04:14 PM 100 x 15
5:16:06 PM 140 x 15
5:16:14 PM 160 x 15
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Old 01-27-2015, 07:51 AM   #8
44pirate
Member
Brawn
 

Join Date: Nov 2014
Posts: 63
Reputation: 4559
44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts
Default

1/21/15 Deadlift
4:21:35 PM 135 x 10
4:21:38 PM 185 x 5
4:21:44 PM 225 x 5
4:29:18 PM 275 x 5

1/21/15 Block Pulls
4:34:04 PM 275 x 6
4:41:44 PM 315 x 6
4:47:42 PM 365 x 6

1/21/15 Straightleg deadlift
4:51:42 PM 50 x 15
4:54:41 PM 90 x 15
5:01:06 PM 120 x 15
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Old 01-27-2015, 07:52 AM   #9
44pirate
Member
Brawn
 

Join Date: Nov 2014
Posts: 63
Reputation: 4559
44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts44pirate has made some very good posts
Default

1/26/15 SQUAT
4:14:33 PM 65 x 8
4:18:09 PM 115 x 5
4:21:43 PM 155 x 5
4:24:57 PM 245 x 3
4:30:46 PM 335 x 3
4:35:24 PM 365 x 3
4:40:25 PM 395 x 3

1/26/15 Leg Press
4:46:54 PM 290 x 6
4:49:36 PM 470 x 6
4:54:23 PM 650 x 6
4:59:42 PM 830 x 6

1/26/15 Leg Curls
5:10:21 PM 80 x 10
5:10:33 PM 100 x 10
5:10:59 PM 120 x 10

1/26/15 Leg Extentions
5:16:39 PM 110 x 10
5:18:24 PM 170 x 10
5:19:58 PM 210 x 10

1/26/15 Orlando GHR
5:23:56 PM BW x 10
5:26:53 PM BW x 10
5:48:58 PM BW x 12
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Old 01-27-2015, 08:03 AM   #10
yangwenbin
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Join Date: Mar 2014
Location: Shanghai, China
Posts: 1,618
Training Exp: 3
Training Type: Complete Chaos!
Fav Exercise: squat
Fav Supp: milk
Reputation: 150683
yangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master memberyangwenbin is a master member
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Great sessions, Pirate. Do you use a software to log your workout?
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