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Old 07-27-2015, 04:30 PM   #1
werewolf
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Default Werewolf's training log.

Started training again after four weeks off due to ill health and a vacation last week.

(Info, my max lifts before the 4 week pause was: 402.3 DL, 220.5x2 BP, 330.7SQ)

I decided to take the Bulldog program from this site out for a test drive.
Eased into it the first week.

Monday July 20th:

Squat
231.5 x4x4
88.2x20

Stiff leg Deadlift
132.3 x6x3

Leg Press
330.7 x20x4

Seated and lying leg curls 5x10 with resistance band.


Wednesday July 22nd:

Bench press
165.3x4x4

Military press:
99.2x4x4

Dumbell bench:
44x10x5

Seated arnold press:
22x10x5

Cable tricep extension:
55.1x15x4

Friday July 24th:

Deadlift
286.6x4,
297.6x4x3

Power Shrugs
132.3x20x2

Barbell Rows
132.3x10x5

Pull ups
With resistance band
5,5,3,2,2

Seated Dumbell curl:
22x12x3

Hammer curl
22x12x3
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Old 07-27-2015, 04:33 PM   #2
werewolf
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Monday July 27th:

Squat:
242.5x4, 248x4, 253.5x4, 264.6x4, 99.2x20

Stiff leg dead lifts:
154.3x6x3

Leg Press:
352.7x20x4


Seated and lying leg curls 5x10 with resistance band.
Super setted these this week.
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Old 07-27-2015, 07:30 PM   #3
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Nice work! I ran a program just like this a few months ago, and really enjoyed it.

Keep truckin Were
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Old 07-27-2015, 08:01 PM   #4
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I can only image what your numbers will look like once there's a full moon....

Nice work man!
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Old 07-27-2015, 08:22 PM   #5
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Good program!
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Old 07-28-2015, 10:24 AM   #6
werewolf
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Thanks, people!
Looking forward to see what the program brings in terms of dem gainz!
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Old 07-30-2015, 04:06 AM   #7
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Wednesday July 29th:

Bench press:
165.3x4, 170.9x4, 176.4x4, 181.9x4

Military Press:
99.2x4, 104.7x4, 110.2x4x2

Dumbell bench:
44x10x5

Seated arnold press:
22x10x5

Cable tricep extension:
55.1x15x4
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Old 07-31-2015, 06:11 PM   #8
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Friday July 31st
Warm up: Power cleans 110.2x5x3

Deadlift
297.6x4
308.6x4x3

Power Shrugs
132.3x20x2

Barbell Rows
110.2x10x5 <-- used less weights than last week, for less pausing during the sets.

Pull ups
With resistance band
4,4,5,4,3 <--- last three with inverted grip.

Seated Dumbell curl:
22x12x3

Hammer curl
22x12x3


This program is really something else from what I'm used to. hahaha.
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Old 08-03-2015, 05:36 AM   #9
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No work out today.
Working overtime. Luckily one of my training partners have a key to the gym, so I can og do it tomorrow.
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Old 08-04-2015, 02:51 PM   #10
werewolf
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Alright. Got he work out into the schedule.

Mixed thing up a little today.

Power Clean
110.2x5x2
121.3x5

Squat:
264.6x4
270.1x4x2
275.5x4

Stiff leg dedlift:
143.3x6x3

Leg Press:
330.7x20
352.7x20
374.8x20
396.8x20

Seated and lying leg curls with rubber band
3x20

In between sets I did cable tricep extensions and bicep curls for my left arm (serious case of asymmetry going on)
Tricep 22x15x7
Bicep 17.6x15x7

And, the usual biking to and from work (ca 2 miles. trying do get it done in 10 minutes or less every time)
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