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Old 03-11-2013, 10:00 PM   #1311
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You never seem to amaze me with the hard work your doing....keep it up
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Old 03-13-2013, 05:31 PM   #1312
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You never seem to amaze me with the hard work your doing....keep it up
Thanks, Rob!




03.12.13

Back Squat: 2 sets of 3 with 405 (belt), then 6 sets of 2 with 405 (belt)

^ Second set was one rep higher than previous week.


Front Squat: 3,3,4,4,4 with 225 (no belt)

^ My wrists were killing me after the 1st work set, so I switched to straps after that. Started taking a higher grip on the straps after the first set with them, which helped me keep the bar higher on my clavicle/shoulders.

- Failed the 5th rep of the 3rd set.

-- These all were less reps than the first two sets (6,5) with this weight the previous time that I did it, one week ago, but the total work was greater this time: 16 reps vs. 18 reps.


Good Morning: 2 sets of 9 with 235 (no belt)


Standing Calf Raise w/ Barbell: 1 set of 15 with 225 (no belt)



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Old 03-13-2013, 10:51 PM   #1313
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Keep destroying it DW.
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Old 03-15-2013, 02:20 PM   #1314
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Keep destroying it DW.
Thanks, Steve.




03.14.13


Flat Bench Press (Paused): 2 sets of 3 with 250, then 6 sets of 2 with 250


Incline Bench Press (Touch & Go): 6,5,4,4,4,3 with 175


JM Press w/ Fat Gripz: 7,6,6 with 135

^ Reps were lower than expected, probably because my triceps were fatigued from the flat and incline work.


One-Arm Lateral Raise, Kettlebell: 1 set of 10 (each arm) with 31

^ I never did this with a kettlebell. Interesting variation which I'll probably do on a regular basis, or at least until I get dumbbells for my garage gym.



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Old 03-15-2013, 03:23 PM   #1315
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One-Arm Lateral Raise, Kettlebell: 1 set of 10 (each arm) with 31

^ I never did this with a kettlebell. Interesting variation which I'll probably do on a regular basis, or at least until I get dumbbells for my garage gym.

KB bicep curls are the weirdest, the hand has to spin around the handle which doesn't do it for me with that exercise but I'm guessing that isn't an issue with the lateral raise although possibly a little??
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Old 03-15-2013, 06:58 PM   #1316
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It looks so easy when you do it!
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Old 03-17-2013, 12:49 PM   #1317
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Originally Posted by 5kgLifter View Post
KB bicep curls are the weirdest, the hand has to spin around the handle which doesn't do it for me with that exercise but I'm guessing that isn't an issue with the lateral raise although possibly a little??
I don't remember doing regular curls with 'em, only curls while holding it upside-down, grasping the sides, not the handle. I think that's a better way to curl them, especially with a heavy 'bell.

The trick to doing a lateral raise with the kettebell(s) is to keep the wrist straight, not allowing it to bend downward.


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It looks so easy when you do it!
It probably looks easier than it feels.




03.16.13


Conventional Deadlift: 3,3,2,2,1,1 with 505 (belt, no straps)

^ +1 rep during the 2nd and 6th sets, compared to one week ago.


Sumo Deadlift: 6,5,4,4,3 with 405 (belt, no straps)

^ Big improvement from the 5,4,3, one week ago.


Shrug: 2 sets of 14 with 425 (belt and straps)

^ This was done from the floor, not in the rack.


Pendlay Row: 2 sets of 9 with 225 (no belt, straps)


Leg Raise, Hanging: 1 set of 12 with BW (straps)

^ Straight legs, brought up to parallel with floor.



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Old 03-21-2013, 08:30 PM   #1318
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03.18.13


Power Clean & Push Press: 3,3,2,2,2 with 195 (belt)


Power Clean & Strict Press: 6,5,4,4,4,3 with 140 (no belt)


Pullup w/ Fat Gripz: 9,8 with BW

^ I did a few brief re-grips during those two sets.


Arm Curl: 8,7 with 95


Reverse Curl: 1 set of 12 with 55

^ Didn't use Fat Gripz for this, unlike the previous week, because I had 'em on the pullup bar today.




03.19.13


Back Squat: 3 sets of 3 with 405, then 5 sets of 2 with 405 (belt)


Front Squat: 4,4,4,4,2,1 with 225 (straps, no belt)

^ Failed 3rd rep of the 5th set.


Calf Raise, Barbell: 2 sets of 17 with 225


Situp, Straight Legs: 1 set of 12 with BW+10

^ Plate held behind the head.




03.21.13


Flat Bench Press, Paused: 3 sets of 3 with 250, then 5 sets of 2 with 250 (belt)


Flat Bench Press, Reverse Grip, Wide, From Bottom: 5,5,4,3 with 185 (no belt)

^ Failed 4th rep of the 4th set.


JM Press w/ Fat Gripz: 6,7,8 with 135

^ Failed 7th rep of the 1st set, probably due to insufficient rest after the previous stuff. 8th rep of the 3rd set was a sick grinder.


Lateral Raise, One Arm, Kettlebell: 1 set of 11 (each arm) with 31
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Old 03-22-2013, 03:46 PM   #1319
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Solid work.
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Old 03-23-2013, 08:09 AM   #1320
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hell of a 3 sessions and like the cleans lol
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