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Old 09-19-2011, 03:45 PM   #21
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I got the idea from elite powerlifter john pinder btw...
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Old 09-19-2011, 08:31 PM   #22
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9-19-11

Deload week. Went in for some active recovery...

Circuit with 5 lb dumbells
25 side raises, 25 front raises, 25 bent over laterals, 50 curls, 50 oh tricep ext, couple other things.

Rotator cuff work

Incline db bench
50s x 20

Flat db bench
50s x 20 x 2 sets

Db rowes
50s x 20 x 2 sets

Thats all folks...

Hit the steam room and sauna for a bit. Weighed in at 191...
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Old 09-19-2011, 08:43 PM   #23
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Originally Posted by Disciple X View Post
9-19-11

Deload week. Went in for some active recovery...

Circuit with 5 lb dumbells
25 side raises, 25 front raises, 25 bent over laterals, 50 curls, 50 oh tricep ext, couple other things.

Rotator cuff work

Incline db bench
50s x 20

Flat db bench
50s x 20 x 2 sets

Db rowes
50s x 20 x 2 sets

Thats all folks...

Hit the steam room and sauna for a bit. Weighed in at 191...
Put on some weight
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Old 09-20-2011, 08:27 AM   #24
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Hmmm... 181s or 198s...
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Old 09-20-2011, 10:24 AM   #25
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A little stretching and foam rolling to start the day... i'm having heavy lifting withdrawls... i may only deload til thursday's workout
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Old 09-20-2011, 01:45 PM   #26
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Originally Posted by Disciple X View Post
A little stretching and foam rolling to start the day... i'm having heavy lifting withdrawls... i may only deload til thursday's workout
I think you should bring the squat platform with you today some we can get some play time in.
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Old 09-20-2011, 02:40 PM   #27
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Planning on it!
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Old 09-20-2011, 02:57 PM   #28
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Hmmm... 181s or 198s...
198
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Old 09-20-2011, 03:54 PM   #29
Disciple X
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Well for lunch i had a 2/3 lb burger, a footlong hotdog, a bbq sandwich, and a milkshake... 13 bucks and a nap later i'm ready to smash some weights, but nooo... i'm deloading :-/
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Old 09-20-2011, 09:32 PM   #30
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9-20-11

Deloading still- powerpants worn entire workout to support hips...

Box Squats
45x5
135x5
185x12
225x12
275x20

Close stance squats
185x3
205x3
225x3

Inner/ outter thigh machines
100x20 x 2 sets each

Hanging leg raises 2 sets of 12

Calf raises on leg press 2 sets of 20

Reverse hypers
3 plates x 12

Everything is feeling good... ready to get back to big weights!
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