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Old 04-20-2013, 04:57 PM   #1341
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Incredible lifting brother - workouts are exceptional and pics are motivating!
Thanks.




04.19.13


Conventional Deadlift: 6 sets of 1 with 535 (belt, no straps)


Sumo Deadlift: 5,5,4,4 with 415 (belt and straps)


Pendlay Row: 3 sets of 5 with 255 (straps, no belt)


Shrug: 3 sets of 8 with 515 (belt and straps)


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Old 04-21-2013, 03:40 AM   #1342
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Kicking ass!
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Old 04-21-2013, 01:10 PM   #1343
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all the dead lifts looks good keep it up
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Old 04-22-2013, 01:49 PM   #1344
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Thanks, guys.




04.21.13


Overhead Press, Standing: 0,1 with 200, then 4 sets of 5 with 155

^ Failed the first attempt with 200, rested, then got it. That was a 5lb PR.


Pullup, Neutral Grip: 3 sets of 8 with BW+70


Hammer Curl, Two Dumbbells, Cross Body: 2 sets of 8 (each arm) with 50s


Plank: 1 set of 1:50 with BW

^ 10 second PR


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Old 04-23-2013, 08:13 PM   #1345
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Good job on the OHP man, that's a hell of a press.
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Old 04-23-2013, 08:57 PM   #1346
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Good job on the OHP man, that's a hell of a press.
Thanks, dawg.




04.22.13


Back Squat: 1 set of 20 with 280 (no belt)

^ 5lb PR for this # of reps.


Leg Extension: 3 sets of 8 with 175

^ I haven't used this machine in many years.


Leg Curl, Lying: 8,8,7 with 175


Calf Raise, Horizontal Machine: 12,11 with 290


Run (Treadmill): 0.8 mile in 8:49







04.23.13


Sprint (Track): 4 sets of 100m with 1:45 rest between each

^ I apparently didn't press the button hard enough on my friend's stopwatch, so I don't know my time for the first one, but the following three were 17.75, 16.7, and 17.5.
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Old 04-25-2013, 06:43 PM   #1347
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04.24.13


Bench Press, Competition Grip, Not Paused: 1 set of 9 with 225

^ This was a rep PR, but I don't know the previous #, only that it was less than this one.


Bench Press, Narrow Grip, Not Paused, Fat Gripz: 5,5,5,4 with 225


Dip, Parallel Bars: 3 sets of 8 with BW+90


Side Lateral Raise, Standing, Two Dumbbells: 3 sets of 8 with 45s


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Old 05-01-2013, 02:29 PM   #1348
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04.26.13


Conventional Deadlift: 7 sets of 1 with 535 (belt, no straps)


Sumo Deadlift: 5,5,5,4 with 415 (belt and straps)


Pendlay Row: 3 sets of 5 with 260 (straps, no belt)


Shrug: 3 sets of 8 with 525 (straps, no belt)







04.27.13


Sprint: 4 sets of 100m with 1:45 rest intervals

^ Warmup was a 200m jog.

- Times were 16.6, 16.5, 16.7, 16.8. This was better than the previous session.




04.28.13


Push Press, No Clean: 5 sets of 1 with 210


Strict Press, No Clean: 4 sets of 3 with 160


Muscle-Up: a bunch of failed attempts throughout the workout

^ Very frustrating. Haven't tried this for quite a while, and I was never good at it, only able to do one or two ugly MUs many years ago, but I was still disappointed. I'll probably incorporate it into my routine, on this OHP day, most likely after the pullups.


Pushdown: 8,7,6 with 190


Hammer Curl, Cross Body: 2 sets of 9 (each arm) with 50s


Plank: 1 set of 120 seconds with BW

^ Two minutes achieved. Three more until I reach my goal of five minutes.







04.29.13


Back Squat: 5 sets of 1 with 430 (belt)


Front Squat: 5,5,5,4 with 225 (straps, no belt)


Straight-Leg Deadlift: 4,3,2 with 405 (straps, no belt)


Run, Treadmill: 0.85 mile in 8:32







04.30.13


Sprint, Track: 100m (15.7 sec), 110m (17.5), 110m (19.5), 100m (19.7) with 1:45 between 'em

^ Wore new shoes for this. First sprint (100m in 15.7) was a PR. Also, first time doing 110m sprints. Gassed out during the final 100m sprint because of the two 110s that preceded it.

- Warmup was a 200m jog.
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Old 05-03-2013, 09:38 PM   #1349
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Hope things are going well. Stay strong.
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Old 05-04-2013, 10:58 PM   #1350
DieselWeasel
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Thanks, Steve. I hope you're doing well too.




05.01.13


Bench Press, Competition Grip, Paused: 5 sets of 1 with 270 (belt)


Bench Press, Narrow Grip, Not Paused, Fat Gripz: 4 sets of 5 with 225 (no belt)


Dip, Parallel Bars: 9,8,8 with BW+90


Side Lateral Raise, Two Dumbbells, Standing: 2 sets of 9 with 45s







05.03.13


Conventional Deadlift: 8 sets of 1 with 535 (belt, no straps)


Sumo Deadlift: 4 sets of 5 with 415 (belt and straps)


T-Bar Row, Chest-Supported, Neutral Grip: 8,7,6 with 190 (straps, no belt)


Shrug: 3 sets of 7 with 545 (belt and straps)


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