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Old 04-19-2012, 06:35 AM   #1
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Default Dave's Push-Lower-Pull Log...

Okay, so after trying Full Body routines for three months, it was obvious that the thrice a week stimulation at the elbow was causing more harm than good.

So I'm switching back to a 3 Day Split, where I get all the elbow extension done on one day and give myself 7 days to recover to ease the stress on the tendons. Which seems to be working well...

If you were following on the "Reeves Remix" log you've already seen the workout below:

Monday, April 16, 2012 - PUSH Workout

1) Bench
Warm Up
135 x 5
165 x 5
Work
185 x 5
205 x 5
215 x 5
225 x 5 << Not a PB, but defintely getting back to where I was.
225 x 4

2) Incline DB Press
50 x 8
60 x 8
70 x 8

3) Cable Flyes on SB
30 x 10
35 x 8
35 x 8

4A) DB Shoulder Press
60 x 5
60 x 8
60 x 7

Super Setted W/

4B) DB Laterals
20 x 8
20 x 8
20 x 8

rawr!
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Old 04-19-2012, 06:42 AM   #2
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Wednesday, April 18, 2012 - LOWER BODY

EEK! I haven't been "Under the Bar" for squats in over a month! And it was painfully apparent when I tried to bump up to 250lbs for 5 reps....

Squats
135 x 10 << Way deep
185 x 5
225 x 5
250 x 2 <<< ARGH! Maybe a tad aggressive for not barbell squatting in over a month!
135 x 5 << Way deep.

DB Step Ups
50 x 8
50 x 8
50 x 8

Leg Extensions
130 x 8
140 x 8
150 x 8

SLDL
135 x 5
185 x 5
205 x 5
225 x 5
225 x 5

Leg Curls
110 x 8
120 x 8
130 x 8

Seated Calf Raises
90x 8
100 x 8
110 x 8
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Last edited by Muscletrainerdh; 04-19-2012 at 06:49 AM.
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Old 04-21-2012, 07:47 PM   #3
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Saturday April 21, 2012 - PULL - Back_Traps_Biceps - The Queen Elizabeth 2 Birthday Workout! :P



No Deathlifts this week, still shaking off some Lower Back DOMS...

1A) One Arm DB Rows
40 x 5
45 x 5
50 x 5
55 x 5
60 x 5

Super Setted With

1B) BodyWeight Chins
200 x 8
200 x 8
200 x 6
200 x 3
200 x 3

2A) Cybex Seated Row
130 x 8
137.5 x 8
145 x 8

Super Setted With

2B) BB Shrugs
185 x 8
205 x 8
225 x 6 (Lost Grip)

3A) Preacher Curls
50 x 8
60 x 8
70 x 8

Super Setted With

3B) Cable Face Pulls
60 x 8
70 x 8
80 x 8

4A) BB 21s
45 x 21
45 x 21

Super Setted With

4B) High Cable Spyder Curls
30 x 8
30 x 8
30 x 8
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Old 04-23-2012, 10:01 AM   #4
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How did I miss the new log. I feel ashamed. Hope this treats you well.

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Old 04-23-2012, 12:39 PM   #5
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Quote:
Originally Posted by BendtheBar View Post
How did I miss the new log. I feel ashamed. Hope this treats you well.

LOL You had a busy weekend, Mister, it's okay!

Thanks for stopping by!
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Old 04-25-2012, 05:35 AM   #6
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Tuesday, April 24, 2012 - PUSH (Chest, Shoulders, Triceps)

1) Bench
Warm Up
135 x 5
165 x 5
Work
185 x 5
205 x 5
215 x 5
225 x 5
225 x 5

2) Incline DB Press
55 x 8
65 x 8
75 x 8

3) Cable Flyes on SB
30 x 10
35 x 8
35 x 8

4A) DB Shoulder Press
60 x 8
60 x 8
60 x 8

Super Setted W/

4B) Cable Laterals
20 x 8
20 x 8
20 x 8

5) Tricep Dips

BW x 10
BW x 10
BW x 10
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Old 04-25-2012, 05:37 AM   #7
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Solid benching. Is that on the up again?

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Old 04-25-2012, 12:37 PM   #8
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That's how you do it right there.
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Old 04-28-2012, 06:42 PM   #9
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Thursday, April 26, 2012 - LOWER BODY

Squats
135 x 10 << Way deep
185 x 5
205 x 5
215 x 5
225 x 5
225 x 5
135 x 15 << BURN OUT..

DB Step Ups
50 x 8
50 x 8
50 x 8

Leg Extensions
150 x 8
150 x 8
150 x 8

SLDL
135 x 5
185 x 5
205 x 5
225 x 5
225 x 5

Leg Curls
110 x 8
120 x 8
130 x 8

Seated Calf Raises
90x 8
100 x 8
110 x 8
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Last edited by Muscletrainerdh; 04-28-2012 at 06:44 PM.
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Old 04-28-2012, 06:48 PM   #10
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Saturday, April 28, 2012 - PULL Workout (Back_Traps_Biceps)

1A) One Arm DB Rows
45 x 5
50 x 5
55 x 5
60 x 5
65 x 5

Super Setted With

1B) BodyWeight Chins
200 x 8
200 x 6
200 x 5
200 x 4
200 x 3

2A) Cybex Seated Row
137.5 x 8
145 x 8
152.5 x 8

Super Setted With

2B) BB Shrugs
205 x 8
225 x 8
245 x 8

3A) Preacher Curls
55 x 8
65 x 8
70 x 8

Super Setted With

3B) Cable Face Pulls
70 x 8
80 x 8
90 x 8

4A) BB 21s
50 x 21
50 x 21

Super Setted With

4B) High Cable Spyder Curls
30 x 8
30 x 8
30 x 8
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