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Old 08-24-2010, 12:42 AM   #101
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Post August 23, 2010

Since my healing process from last week, i lost 8 lbs. Current body weight 173. Squat was way too hard because of my weight loss and missing assistance workouts on my legs for two weeks. + every time i squatted above 200, my rear delt was is pain. I was supposed to squat 405 in 2 weeks, but that ain't happening. So i am moving 3/5/1 template back 3 weeks and doing it all over again.

Squat
Warm ups...95x7, 135x7, 185x7, 225x5, 255x3, 285x1
1st set = 320 x 5
2nd set = 340 x 5
3rd set = 365 x 2 + 3 Fail
4th set = 315 x 3
5th set = 225 x 3 (5 sec pause reps)

Did a sh.t load of rotator cuff rehab between rests of squat, hack squat, leg extension, triceps. Just used 5 - 10 lbs of dumbbell and 20 lbs on cable. Must have done over 100 reps.

Hack Squats
95 x 7
135 x 7
185 x 7
225 x 7

Skull Crushers .....................................Lunges with Dumbbells
45 x 15................................................ .............20 x 10
55 x 15................................................ .............25 x 10
65 x 15................................................ .............30 x 8
75 x 15................................................ .............35 x 8
85 x 10................................................ ..............40 x 8

Leg Press
4 Plates x 7
6 Plates x 7
8 Plates x 7
10 Plates x 7

Leg Extension
One Leg = 50x10, 60x10, 70x10, 80x10
Both Legs = 90x10, 110x10, 130x10, 150x10

Reverse Leg Extension
One Leg = 30x10, 50x10, 60x10
Both Legs = 70x10, 90x10, 100x10

Did a sh.t load of triceps extension with dumbbells and cables.
Also did some Hip Abduction for inner and outer thigh.
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Old 08-24-2010, 12:44 AM   #102
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Lots of legvolume, great work!
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Old 08-24-2010, 01:43 AM   #103
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Good stuff, now stop creating excuses. Do what you gotta do and dig deep.Watch Rocky Balboa again, chug some monster and get some motivation. SFW!!!
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Old 08-24-2010, 11:25 PM   #104
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Old 08-27-2010, 12:41 AM   #105
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Post August 26, 2010

Band Deadlift
Warm ups...135x5, 185x5, 225x5, 255x3 + Band Tension
1st set = 300 x 5 + BT
2nd set = 340 x 3 + BT
3rd set = 380 x 1 + BT
4th set = 225 x 10 + BT

Band Barbell Curls
45 x 10, 55 x 10, 65 x 8, 75 x 8, 85 x 5, 95 x 5 ( + BT )

Seated Bicep Curl (Different Variations)
20 x 15, 25 x 15, 30 x 10, 35 x 10

Hammer Curls
20 x 20, 30 x 10, 40 x 10

Incline Concentrated Bicep Curl (one arm)
15 x 15, 20 x 15, 25 x 10, 30 x 10

Overhead Cable Curls ( 2sec pause )
30 x 15, 40 x 10

Did seated calf raises and calfs on leg press.

Did over 150 reps on Rotator Cuff Rehab with 5, 10 & 15 lbs dumbbell and 20 to 30 lbs on the cable. Did this between rests on Deadlift, bicep curl and calf raises.
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Old 08-27-2010, 12:58 AM   #106
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Good work bro, keep at it!
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Old 08-27-2010, 08:25 AM   #107
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Looks like you're crushing it. Keep hard at it.
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Old 08-27-2010, 08:44 PM   #108
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Did over 150 reps on Rotator Cuff Rehab with 5, 10 & 15 lbs dumbbell and 20 to 30 lbs on the cable. Did this between rests on Deadlift, bicep curl and calf raises.[/QUOTE]

Looking good.
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Old 08-28-2010, 06:47 PM   #109
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Quote:
Originally Posted by big_swede View Post
Good work bro, keep at it!
Quote:
Originally Posted by BendtheBar View Post
Looks like you're crushing it. Keep hard at it.
Quote:
Originally Posted by Bodybygamma View Post
Did over 150 reps on Rotator Cuff Rehab with 5, 10 & 15 lbs dumbbell and 20 to 30 lbs on the cable. Did this between rests on Deadlift, bicep curl and calf raises.
Looking good. [/QUOTE]



Thanks Guys ! !
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Old 08-28-2010, 07:00 PM   #110
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Post August 27, 2010

Did This at work during my 30min break.

35 inch Box Jumps - Did cause i was bored
3 set, 20 for each.

Did 30 min Cardio (running) after work.

The Gym closes at 9pm so i had to work out Fast. Had 45 mins to workout. Did Side abs and forearm workouts.

[Side Abs
45 Plates x 50 each
Dumbbell = 55 x 10 each, 65 x 10 each, 75 x 10 each
Barbell Side Abs = 45 x 10, 55 x 10, 65 x 10
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