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Old 05-19-2012, 07:26 AM   #211
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When did you first notice the glute?
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Old 05-20-2012, 09:31 AM   #212
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Originally Posted by BendtheBar View Post
When did you first notice the glute?
I hurt it doing glute-ham raises about 2 and a half weeks ago.
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Old 05-20-2012, 09:33 AM   #213
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Originally Posted by LtL View Post
Hope you can get the glute sorted. When mine was killing me it was due to my SI joint being all jacked up. Worth checking.

LtL
I'll check into that, but I felt it when it got hurt on the glute-ham's.
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Old 05-21-2012, 08:37 PM   #214
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Monday 4/21/12 Bench(WK 4)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 12x15
Side Cable Rotators: 10x2x12
Pulldowns: 70x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x1
250x6, 2 sets
230x8

Hammer Iso Wide-Grip Chest Press
2PLx15
2PL+25x15
3PLx10
Vertical Chest Press Machine
170x2x12

Wide-Grip Pulldowns
105x12
135x12
165x12
90x2x12(behind the back)

V-Bar Tricep Pushdowns(on old school pushdown machine)
70x3x12

3-Way Shoulder Raises
10x2x15(each)

Hammer Curls
30x12
35x12
40x12

(That was it, bench felt off today. After I bench I helped my daughter do a workout and I just tried out alot of different movements today.)
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Old 05-22-2012, 08:59 AM   #215
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That was it, bench felt off today. After I bench I helped my daughter do a workout and I just tried out alot of different movements today.
How old is she?

My 13 year old is lifting with me tonight. She seems to have caught the bug.
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Old 05-22-2012, 12:48 PM   #216
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Originally Posted by BendtheBar View Post
How old is she?

My 13 year old is lifting with me tonight. She seems to have caught the bug.
She is 10yrs old. She wants to workout and get in better shape. She said she doesn't want to powerlift lol.
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Old 05-22-2012, 08:30 PM   #217
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Tuesday 5/22/12 Squats(WK 4)

Warm-Up
Leg Extensions: 35x25, 50x25
Prone Leg Curls: 30x25, 50x25

SSB Squats
50x5
140x3
230x2
280x1 added belt
300x1 added light briefs
320x2, 4 sets
the SSB really kicks my ass

Hack Squats
1PLx3x10

Reverse Hypers(did these with light weight cause the glute was getting sore)
30x3x15
Adducter/Abducter Machine
100x2x20(both in & out)

Standing Calf Raises
50x2x20(2 legged)
BWx2x20(1 legged)

Weighted Sit-Ups
20x2x20
Side Cable Crunches
80x20
100x20

(That was it. Tried doing some deadlifts to see how the glute felt and it started getting sore again, soooo I did light accessory work and shut it down.)
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Old 05-24-2012, 08:51 PM   #218
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Thursday 5/24/12 Declines(WK 4)

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 75x12, 105x12

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
315x1
340x6, 2 sets
320x8
triceps are dead!!!

Standing Overhead BB Press
45x5
95x3
115x1
140x3
150x3
160x3
170x3 PR triple!!

Close-Grip Seated Rows
100x12
125x12
150x12
175x12
50x2x10(one-armed)

Rear Delts on Pec-Dec
100x12
110x12
120x12
Side Raises
20x12
25x12
30x12

Hammer Curls
30x12
35x12
40x12

DB Shrugs(static hold)
75x3x12

(Great workout today, best workout I've had all week. Decline sets felt strong, and accessory work felt great.)
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Old 05-24-2012, 09:16 PM   #219
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one hell of a lift you had going there, keep up the solid work bro.
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Old 05-25-2012, 02:36 PM   #220
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one hell of a lift you had going there, keep up the solid work bro.
Thanks dude
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Training log
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