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Old 02-20-2013, 08:49 PM   #491
CLEEPER
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Today was chest and tri day

Bench (3 min rest for each work set)
Wu with 70x10

135x5
185x5
225x3x5 sets. Same as last week but that was 3 x5 reps and only got 4 reps due to losing tightness.
Will go to 230 next time , felt pretty good with only 3 reps

Incline bench ( 2 min rest)
135x12
155x10
175x6

Chest dips(90 sec rest)
Bw+25 lbs x15pr
Bw+25 x 10x2

Db chest flys (60 seconds rest)
40's x 15x3. Will increase 2.5 lbs each side next time ( make Some use of those fractional plates)

Easy bar rip skulls on decline bench
80x15,15,13. Will get 15 reps for all three sets next time (60 seconds rest)

Single arm palm up teicep push down
10 lbs x 15x3 sets each arm . (60 seconds rest)
I don't know why my lat tower feels so heavy with so little weight but it does .
It's smooth though so I guess it's good I don't have to load it up to make work of it.

Total time roughy an hour. For got to time it exact.


Good work out today , felt good
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Old 02-21-2013, 12:11 AM   #492
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Great workout Chad! Congrats on the PR, keep workin hard bud!
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Old 02-21-2013, 12:48 AM   #493
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Lots of dips,keep gettin it!
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Old 02-21-2013, 08:41 AM   #494
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Thanks guys, best thing about the pr is my body weight is the highest in 3 years. 238
First thing in morning and 245 at work lit time with clothes so this or is 270 lb dips

If I can start dropping some
Fat slowly I'll be happy
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Old 02-21-2013, 10:50 AM   #495
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I think you should cut your cals in half and drop weight really fast! Pretty sure you won't lose any strength
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Old 02-21-2013, 11:35 AM   #496
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Haha - Rich The Sabateur

Solid beatdown on the pecs and tri's Chad!
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Old 02-21-2013, 11:47 AM   #497
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Hahahahaha , Rich maybe you should find out who all is in your competition and give those guys this same advice


Thanks jim, not my best benching but over all a good workout. I took it light to start this rep scheme but will build it up from here.
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Old 02-21-2013, 11:51 AM   #498
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Quote:
Originally Posted by Squatter View Post
Haha - Rich The Sabateur

Solid beatdown on the pecs and tri's Chad!
Quote:
Originally Posted by CLEEPER View Post
Hahahahaha , Rich maybe you should find out who all is in your competition and give those guys this same advice


Thanks jim, not my best benching but over all a good workout. I took it light to start this rep scheme but will build it up from here.
Just trying to be helpful
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Old 02-22-2013, 11:40 AM   #499
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Back and bicep
warm up 5 min on elliptical

Pendlay row
185x5
205x5
230x5
240x5
240x8. Not a pr for rows but these were done from floor instead 60 deg , more 90 deg

Reverse grip pull down.
120x15 slow controlled to feel Lats
140x15x2. Again slow and controlled.

I chose these over pull ups because with pull ups my grip becomes a problem with my tendinitis in left arm and also because on the boat pull up is my explosive move somewhat. Wanted to really feel these work

Single arm dumbbell row
140x10x2. +1 on second set
Was going to do 3 sets but chose to finish Lats off with single arm seated cable row to squeeze Lats and use slow negative
20x15
30x15
35x15. This don't seem like much weight. My lay tower don't take much to work . Good weight for the form being spot on with a good squeeze

Ez bar curl
80x12. Same
90x12x2 +10 lbs

Single arm cable curl
20x10
15x10 dropped weight to use better form

Done
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Last edited by CLEEPER; 02-22-2013 at 12:05 PM.
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Old 02-22-2013, 11:43 AM   #500
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Great work Chad! I've been using my versa grips for pull ups for some sets, seems to help. Not that you have to do them, but might be an option. More +s, keep em coming!!!
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A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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