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Old 07-13-2010, 12:46 AM   #31
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Thumbs up July 12, 2010

Shoulder - Clean & Strict Press for reps.....Strict Military Press(Behind neck)
Warm ups.....45x10, 75x10,........................Warm ups..45x10, 75x10
1st set = 95 for 10.....................................1st set = 95 for 5
2nd set = 115 for 5....................................2nd set = 105 for 5
3rd set = 135 for 3.....................................3rd set = 115 for 5
4th set = 160 for 1 NEW PR..........................4th set = 125 for 3

Squats Raw
Warm ups....95x10, 135x10, 185x5, 225x5, 275x1
1st set = 295 for 5 (added belt)
2nd set = 335 for 3................
3rd set = 375 for 1................

Barbell Rows (Raw - forgot chalk, was supposed to get 275 for 5 PR)
1st set = 135 for 30
2nd set = 165 for 17
3rd set = 195 for 13
4th set = 225 for 5
5th set = 245 for 5 (after that the grip gave up)

Dumbbell Lunges - warmed up for Hack squats.
(20x10, 25x10, 30x10, 35x10)

Hack squat
1st set = 135 for 10
2nd set = 185 for 10
3rd set = 225 for 5
4th set = 275 for 3
5th set = 305 for 1
6th set = 335 for 1 NEW PR

Leg Extension-5sec pause while lifting........Reverse Leg Extension - 3 sec P
Warm ups...70x10, 80x10, 90x10,..............Warm ups.50x15, 60x10, 70x10
1st set = 110 for 10....................................1st set = 90 for 15
2nd set = 130 for 10....................................2nd set = 100 for 15
3rd set = 150 for 5......................................3rd set = 110 for 10
4th set = 175 for 5 ( 3 sec pause )................4th set = 120 for 5
5th set = 150 for 15 ( speed reps ).................Drop sets, 120, 110, 90, (3)

Worked out the rest of my rear, front and side delts and did till failure for each sets.

Last edited by Beer War Master; 07-13-2010 at 12:52 AM.
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Old 07-14-2010, 03:15 PM   #32
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Looking Stronger buddy!
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Old 07-14-2010, 03:25 PM   #33
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Great work man and congrats on the PR! Strong squats!
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Old 07-15-2010, 12:26 AM   #34
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Post July 14, 2010

Bench
Warm ups....95x10, 115x10, 135x10, 165x5
1st set = 190 for 5
2nd set = 200 for 5
3rd set = 215 for 5

Dead Lift
Warm ups..135x10, 185x10, 225x5, 275x3
1st set = 300 for 5 (added belt)
2nd set = 345 for 5
3rd set = 395 for 1
( The powerlifting belt got caught between my side skin, got scraped and kept pinching me,It was very hard to lift. so for this set I used a weight lifting belt. Had to do five reps but even 1 rep was hard. I threw the belt stomped on it and put on my powerlifting belt. I wasn't gonna be denied. I was f..king angry. In my head I said - "U are my Bitch. AND THEN.......

4th set = 395 for 5 PR "VICTORY IS MINE"

Had to hitch on the 5th rep, but who cares, still got the weights up and locked it. Got both my shins swollen.

Incline Bench
Warm ups...95x10, 115x10
1st set = 135 for 10
2nd set = 165 for 5
3rd set = 185 for 5

Decline Bench (on the squat rack)
Warm ups...95x10, 115x10
1st set = 135 for 10
2nd set = 165 for 10
3rd set = 185 for 5
4th set = 205 for 3
5th set = 225 for 1 Fail (I had the weight, just was taking my time cause the deadlift made my shoulders shore, but the spotter got scared and pulled the weights up. I was F..King pissed. Oh well next time )

Standing Behind the head Dumbbell Triceps Raises
30x15, 35x15, 40x9, 45x10, 50x8, 55x8

Lat Pull Down (below chin)
80x20, 100x20, 120x10, 140x8

Lat Pull Down (above chest)
80x20, 100x20, 120x8, 140x5

Wide Pull Ups 10, 8, 8.
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Old 07-15-2010, 01:21 AM   #35
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That's one long ass workout. Way to go. How long did that take you?
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Old 07-15-2010, 03:21 AM   #36
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Quote:
Originally Posted by Bodybygamma View Post
Looking Stronger buddy!
Getting There. I started mixing all my workouts, its like hell without supplements and whey protein. Looks like now i should start taking Animal Pump and whey again.


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Great work man and congrats on the PR! Strong squats!
Thangs Man.


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That's one long ass workout. Way to go. How long did that take you?
It was a pain in the ass, specially after my deadlift, i was worn out. Took me 3 and a half hours, took like 2 min break each set. I still had some more workout left, but got hungry, so i stopped.
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Old 07-15-2010, 08:01 AM   #37
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Nice workout and congrats on that PR.
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Old 07-15-2010, 08:24 AM   #38
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Yeah my training has been all over the place too, I don't plan on doing another preset program until after August 14. My CPU got a virus/spy/adware, had to reformat and lost everything. Whatever, just will redownload everything I lost >:C

Keep On Smashing, made me proud with your deadlifts.
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Old 07-16-2010, 07:38 PM   #39
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Nice workout and congrats on that PR.
Thanks Man.


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Yeah my training has been all over the place too, I don't plan on doing another preset program until after August 14. My CPU got a virus/spy/adware, had to reformat and lost everything. Whatever, just will redownload everything I lost >:C
Keep On Smashing, made me proud with your deadlifts.
LOL ! ! Sh.t happens. That sucks cause u gotta download a lot of videos.
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Old 07-16-2010, 08:11 PM   #40
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Post July 16, 2010

Biscep Workout

Dumbell Warmups - 20x20, 25x20, 30x15

Barbell Curl - 65x20, 75x20, 85x15, 95x15, 105x13, 115x10, 125x8

Seated Incline Dumbbell Curls - 20x20, 30x15, 40x10, 45x10, 50x7

Standing Dumbbell Curls - 25x15, 30x10, 35x10, 45x5

One Arm Dumbell Concentration Incline Curl - 15x30, 20x20, 25x15,30x10,35x5

Overhead Cable Curls - 30x20, 40x10, 50x10, 60x5 pause reps.

Both Arm Hammer Curls - 20x20, 30x15, 40x10, 50x5

Skull Crushers - 60x20, 80x15, 100x10, 110x8

Did some cable triceps extensions, 15 min cardio and ended my workout with Calf exercises.
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