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Old 11-17-2011, 01:02 PM   #241
BendtheBar
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Quote:
Originally Posted by Disciple X View Post
Think i may have overdone ab work... it hurts to move... lol.
Yeah that's a sign. Don't sneeze...

Quote:
405x3 PR!!!
Made them look easy.
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Old 11-17-2011, 05:32 PM   #242
Disciple X
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I sneezed earlier... it sucked. Lol.

Really wish i would have gone heavier. Could have smashed so much more... Theres next week though
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Old 11-17-2011, 10:14 PM   #243
Disciple X
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11-17-11

Bench
45x10 x 2 sets
95x5
135x5
185x3
225x3
275x3
315x1
Added 2 board
365x1
380x3 x 3 sets PR!
405x2 PR!!!

rack lockouts (4" or so ROM)
225x5
315x5
365x5
405x3 PR
405x4 PR!

Strive tricep ext- beginning overload
45x15
70x1. Lol.
55x8

Lat pulldowns
150x10

Face pulls
75x10

Few scapular retraction movements

Band pullaparts x 20

Awesome workout! Was in there around 3 hours though...
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Old 11-17-2011, 10:52 PM   #244
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Old 11-17-2011, 10:54 PM   #245
Disciple X
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Old 11-18-2011, 07:39 AM   #246
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I use to do a lot of rack lockouts. They are good stuff.
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Old 11-18-2011, 10:46 AM   #247
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I really like how hard i can push on them if that makes any sense... even if i dont get the rep, i generate a ton of push...

Only bad thing is they tend to be rough in my shoulders. Any dead start movement takes a nasty toll on them. I may give them a few weeks or i may switch to 4 board work...
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Old 11-18-2011, 03:16 PM   #248
BendtheBar
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Way to being that second rep home. Nice recovery. I thought you were done for a second.
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Old 11-18-2011, 05:30 PM   #249
Disciple X
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Join Date: Sep 2011
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Disciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machine
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Haha... it was a real grinder
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Old 11-18-2011, 08:57 PM   #250
Disciple X
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Join Date: Sep 2011
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Disciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machine
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11-18-11

Rack pulls- knee ht- beltless
135x5
225x5
315x3
365x3
405x3
455x3 beltless PR
475x3 beltless PR
495x3 beltless PR
Added belt and straps
545x2 PR!!!
585 fail

George tried and failed too so...

TEAM DEADLIFT!!!
585X1 LOL.

Stiff leg deadlifts
225x5
275x5
315x5

Smith machine shrugs
135x50 x 2 sets

Few sets of pullups

Few stretching exercises

Awesome workout tonight! First time pulling anything heavy in a while. Ready to pull from the floor again...

Last edited by Disciple X; 11-18-2011 at 09:06 PM.
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