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Old 07-13-2013, 08:50 PM   #1811
jdmalm123
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Yeah, I had/have that scoliosis from the year of disability and spine surgery...

unilateral work definitely helped me...I'm probably due for another round!

A good coach is a great asset!
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Old 07-15-2013, 07:00 AM   #1812
Disciple X
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I have faith he'll tet me on the right track!

I got to eat big for one meal yesterday.... it was great

Bw is 185.6 this morning though...
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Old 07-16-2013, 07:18 AM   #1813
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7-15-13

Back day again! Really enjoying this day. Cruised through a lot faster than last week since i pretty much got the hang of all the movements and what weight is right to work with.

One arm db rowes
60x20,20,20 each arm. Felt great. Was only supposed to do 2 sets, but messed up...

Pulldowns
100x10,10,10,10,10,10. 2 different grips.

Other assistance work...
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Old 07-16-2013, 11:30 PM   #1814
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Back destroyers.
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Old 07-17-2013, 07:27 AM   #1815
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Back is feeling better than it has in a long time!

Body weight 183.4! New territory
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Old 07-17-2013, 11:11 AM   #1816
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Feeling good, losing weight and "accidentally" lifting extra weights.... all signs point to go!
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Old 07-17-2013, 12:09 PM   #1817
Disciple X
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Lol. Yes they do
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Old 07-19-2013, 06:38 AM   #1818
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7-17-13

Lunges
60x10,10,10 each leg

Split Squats
35x10,10,10 each leg

Step ups
35x10,10,10 each leg

Other assistance work...

I used to HATE stepups, but figured out how to make them feel good. Instead of putting my foot down between reps and rocking the weight, etc, i left my foot on the bench the whole set and shifted my weight til it was all on my elevated foot and then stepped up with little to no drive from my foot on the ground.... and they lit me up! Lol. My hams and glutes are nicely sore today

7-18-13

One arm db floor press
60x15,15,15 each arm.

Pullovers (db in each hand)
30x10,10,10

Incline db bench
60x10,10,8 may need to drop back down on these to hit all my reps.

Other assistance work...
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Old 07-19-2013, 07:36 PM   #1819
jdmalm123
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woohoo! let the unilateral games begin!

interesting step up variation!

does your program allow for bilateral strength work at all or is it 100% unilateral for now?

How long?
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Old 07-22-2013, 01:24 PM   #1820
Disciple X
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Join Date: Sep 2011
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Its all unilateral/ db work due to my imbalances. Barbell work just makes my issues worse, so we dropped it for now...
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