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Old 05-19-2011, 03:31 PM   #21
therealmarcogalindo
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therealmarcogalindo has made some very good poststherealmarcogalindo has made some very good poststherealmarcogalindo has made some very good poststherealmarcogalindo has made some very good poststherealmarcogalindo has made some very good poststherealmarcogalindo has made some very good poststherealmarcogalindo has made some very good poststherealmarcogalindo has made some very good poststherealmarcogalindo has made some very good poststherealmarcogalindo has made some very good poststherealmarcogalindo has made some very good posts
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Congrats on the lifts & the scholarship man, keep it up.
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Old 05-19-2011, 04:57 PM   #22
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Quote:
Originally Posted by espm1000 View Post
I just received a piece of mail offering me an $8,000 scholarship to my school of choice! I will have access to 3 gyms for free and 2 Judo clubs!
Congrats. Sounds like you will have access to about everything you could ever need.
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Old 05-21-2011, 11:42 AM   #23
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Join Date: May 2011
Location: Virginia
Posts: 208
Training Exp: 2+
Training Type: ARGH!!!
Fav Exercise: Barbell Row
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espm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good posts
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I feel that today could have been a little bit better, but I'm focusing on form, so of course the lifts aren't going to be where I want them just yet.

I had someone assess my close grip bench today because I haven't been feeling it in the triceps much at at all and it's extremely difficult to see what you're doing wrong on that lift. After much deliberation my spotter determined that I have not keeping my elbows close enough to my sides, so I'm getting more delt/chest involvement. Instead of calling today's workout close-grip bench I'll be calling it pseudo close-grip!

I used the Gameday sample I received from learn for today's workout. Nothing but positive things to say about it. I'm actually getting ready to write a review.

Arms + Calves

20 minute Warm-up

10 Minutes Dynamic Stretching of entire body
5 minutes of Dieselcrew's shoulder warmup + rehab
5 minutes of foam rolling and myfascial release

Barbell Curl - I brought these from the waist to the forehead.

40 x 15
50 x 12
70 x 10
80 x 8 (A bit of swinging on the last rep)

Pseudo Close Grip Bench - Felt easy except for the last rep.

Bar x 20
85 x 15
115 x 8
135 x 6
145 x 10
150 x 10

Skullcrushers - some strain on elbows. I may switch to french press or decline triceps extension
30 x 15
40 x 10
70 x 10
80 x 10

DB Curl - Starting with weak side first. Felt some shoulder strain, so I slowed them down a lot.

25 x 15
30 x 10
35 x 10

Standing Calves
70 x 20
100 x 15
137.5 x 10
150 x 10

Seated Calves
BW+50 x 12
Bw+100 x 10
BW + 120 x 10
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Old 05-22-2011, 12:09 PM   #24
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I wasn't supposed to go back to the weight room until tomorrow, but my schedule is a little funky and I go as long as I feel good. As long as I get 4 days in and am able to take a day off in between certain workouts I'll be good.

However, after yesterday one thing is clear: I need to switch skullcrushers out for something else. I have never done skullcrushers before until yesterday and they wrecked my elbows, so I'll probably switch to a french curl or some other extension variation. I already have CGBP in the workout, so I won't be using JM or Kaz Presses.

Now, on to today's workout! Weight went up significantly on all exercises with decent form. A couple reps of the deads saw some hyperextending midway through the set, but once I felt myself doing it I really focused on hip drive and locking the traps back. My shins are also bloody, so it was a good dead session.

Back+Traps

20 minute warmup utilizing dynamic stretches and dieselcrew's shoulder prevention

Deadlift -Double Overhand

135 x 15
155 x 10
185 x 6
225 x 3
230 x 10
240 x 10
250 x 10

Pullup -Went up one rep on second set, so it's progress.

BW x 10
BW x 9
BW x 6

Barbell Row -Felt easier after one modification. Instead of pulling the bar up to my stomach I focused on pulling the bar apart. Virtually NO leg movement and used full ROM.

Bar x 15
65 x 10
85 x 6
120 x 10
125 x 10
130 x 10

Barbell Shrug - All weights felt easy, but I had to use straps. My grip was SHOT after the double overhand deads.

135 x 12
155 x 8
175 x 3
185 x 10
205 x 10
225 x 10

Dumbbell Shrugs - Easy except for racking the weight.

80s x 10
95s x 10
100s x 10
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Old 05-22-2011, 12:20 PM   #25
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Nice DO dead's.

Strong session overall.

LtL
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Old 05-22-2011, 01:45 PM   #26
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Join Date: May 2011
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Training Exp: 2+
Training Type: ARGH!!!
Fav Exercise: Barbell Row
Reputation: 2048
espm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good posts
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Quote:
Originally Posted by LtL View Post
Nice DO dead's.

Strong session overall.

LtL
Thanks, I probably could have done much more weight, but I'm REALLY focusing on form. The funny part is that with the proper form nearly all of these lifts feel easier. The only two that felt challenging were the deads and pullups. The deads because of the grip and the pullups because they suck.
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Old 05-22-2011, 03:42 PM   #27
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Great overall workout. Again, wonderful exercise selection.
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Old 05-25-2011, 11:49 AM   #28
espm1000
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Fav Exercise: Barbell Row
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New Entry! I had limited time today so my warmup consisted of my usual stretches and foam rolling accompanied by lots of bench press warmups. I ran into a guy from high school who used to pick on me today. His words were, "Dude, you were so small in high school and you're getting built. There's no way you put on that much size without some juice."

I've effectively reached one of my goals.

Chest+Shoulders

Flat BB Bench - Went EXTREMELY well today!
Bar x 20
65 x 15
85 x 10
115x 6
135x 3
155x 10
160x 10
165x 10

Incline DB Bench -Stalling a bit on these more because of balancing the dumbbells. I guess they're dumb because they can't stay in one place

60 x 9
60 x 9
60 x 7

Dips - Someone took the weight belt, so I had to try to hold dumbbells/plates between my knees. So uncomfortable.

35 x 10
40 x 9
40 x 7

Military Press - Switched to military press from push press for mass building reasons. Range of motion from chin to lockout.

Bar x 15
65 x 10
70 x 10
75 x 10

DB lateral - Realistically these aren't great to progress on, but they are a nice cap to a workout. I may stay at 25s for these.

25s x 10
30s x 5
25s x 10

Overall a decent workout.
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Old 05-25-2011, 12:28 PM   #29
espm1000
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Join Date: May 2011
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Training Type: ARGH!!!
Fav Exercise: Barbell Row
Reputation: 2048
espm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good postsespm1000 has made some good posts
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Oh! I almost forgot! Here is my diet and supplements for the day. My program is a little weird on certain macros, to the end result is a guesstimate based on this little tracker. The final numbers are most likely skewed.

9AM:
2 Whole Eggs
2 Cups Milk
1 Scoop Whey
1/2 Cup Cottage Cheese
1/2 cup instant oats with 1 cup milk

9:30AM:
Pre-workout

10AM:
Mix post-workout into water halfway through workout.

12PM:
Protein Powder
Finish Post-workout
1 Banana

12:30PM:
4 oz. Tilapia
1/2 cup Pasta
1/2 cup Mixed Vegetables
Water

3:30PM:
1/2 Cup Yellow Rice
1/2 Cup Mixed Vegetables
5 oz. lean beef

6:00PM:
1 Banana
1 Scoop Whey in Water



8:00PM:
1/2 Cup Yellow Rice
1/2 Cup Mixed Vegetables
5 oz. lean beef

11:00PM
1 Scoop Casein in 2 cups milk
1/2 cup cottage cheese
1/4 cup blueberries

Total Caloric intake: 3000

Fats 93g / Carbs 311g / Protein 297g

It's very close to 20/40/40
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Old 05-25-2011, 12:44 PM   #30
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Solid plan.
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