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Old 08-02-2013, 04:52 PM   #24
Soldier
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Join Date: May 2011
Location: Ft. Hood, Tx
Posts: 3,565
Training Exp: On and off for 15 years.
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Chest, shoulders and triceps today. Today was a training holiday for the Army which is basically a day off, so I hit the gym a little earlier and it was much less busy than usual.

Bench press-
135x12
185x12
225x8
225x8
185x12
135x12

Hang clean and press-
25x12
75x8
95x8
115x8
115x8

Bench press machine-
90x12
140x12
180x8
90x12
180x12
90x11

Lateral raise machine-
Not sure on weight, but I did 3 working sets then 3 drop sets to failure.

Cable crossover-
Why do we still call these cable crossovers? Is anyone actually crossing their arms anymore?
15x20
30x15
42.5x12
25x12
15x10

Overhead rope triceps extensions-
3 working sets followed by 3 drop sets to failure.

Awesome workout today. Great pump through my entire upper body, and the overhead triceps extensions felt awesome. I'm really enjoying the bench press machine, because you start the lift from the bottom and the arms have extensions that go all the way down to the ground. You can set the height of the lift by placing plates under the arms, turning the lift into a partial lift akin to a board press. I like to do it by lifting explosively and accelerating through the entire lift, then lowering the weights until they actually hit the ground and the tension is released, then exploding again. Screw TUT, this explosive pushing makes me feel everything in my chest and triceps, and protects my shoulder which is still aching on most flat pushing movements.

I'm still feeling good overall since I've only just cut out the carbs today. I know that this will change in the next few days and I'll start to get weaker and more tired all the time as my glycogen stores are depleted. Although I'm not looking forwards to this feeling, I'm definitely looking forward to the quick weight loss that comes with it. If my last keto run is any indication than I might be in the low 220's by next weekend. Just a few of these quick 1 or 2 week keto runs is all I need to get down into the 210's.
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Currently training for raw competition.
Gym PR's at 242-
465, 345, 515, 1325
Goals-
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