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Old 09-23-2013, 01:54 PM   #91
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thanks Bend... 627 could happen, but not going to be greedy, cycle the weights down to 5X3sets for a while... and we'll try again... want to still drop 20 lbs etc.

23rd Sept 2013
Incline Barbell Bench
135lbsX5
176lbsX5
225lbsX2
264.4(120kgs)X5X3
one-arm pulldowns
55lbsX8
incline barbell bench
286lbsX1
one arm pulldowns
90lbsX8
110lbsX5
incline barbell bench
297lbsX1 (got it!)
one arm pulldowns
110lbsX5
seated dumbbell press
65lbsX8
one arm pulldowns
110lbsX5
seated dumbbell press
88lbs (40kgs)X10 (small spot on 9th rep and 10th rep)

side laterals
25lbsX10
33lbs(15kgs)X8
40lbsX5 into 33lbsX3 into 25lbsX5

seated machine rows
1 max set

Last edited by steveninthematrix; 09-23-2013 at 01:57 PM.
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Old 09-23-2013, 01:55 PM   #92
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Old 09-25-2013, 02:03 PM   #93
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25th Sept (relaxed chilled workout)
Leg Press (steeper 60 degree machine, not the standard 45 degree)
150lbsX10
250lbsX10
350lbsX10
450lbsX10
550lbsX10X3 (nice and light)

standing calve raises
a few sets

cable side laterals
a few sets

hammer curls
a few sets
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Old 09-25-2013, 05:49 PM   #94
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Originally Posted by steveninthematrix View Post
want to still drop 20 lbs etc.
Curious to see if you pull stays the same, or goes up.
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Old 09-26-2013, 02:36 AM   #95
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Curious to see if you pull stays the same, or goes up.
it'll go up; up is the only way
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Old 09-27-2013, 12:23 PM   #96
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27th Sept

P bar dips
bwX8
bwX8
55lbsX8
115lbsX5X2
115lbsX6

1-arm dumbbell rows
90lbsX8
120lbsX8
147lbsX5X2
147lbsX7

rear laterals
35lbsX10X3

side laterals
35lbsX10
35lbsX8

elbows too sore for arms

seated machine press
full stack for 25 reps

calves
4 heavy sets
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Old 09-28-2013, 09:49 AM   #97
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Good work. Enjoy the weekend.
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Old 10-01-2013, 03:57 AM   #98
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1st Oct 2013 (6am)
deadlifts no belt
135lbsX3
225lbsX3
315lbsX3
405lbsX1 into 405lbsX2 (swop hands around)
490lbsX1
501lbs/227.5kgsX5X3 sets

incline dumbbell flys
45lbsX8
60lbsX8
78lbX8
88lbsX8
88lbsX7
78lbsX8 into cable crossovers 1set

side laterals
33lbsX10
33lbsX8X2

machine rows
full stack for 10

calve raises
2 heavy sets
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Old 10-04-2013, 02:17 PM   #99
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incline barbell bench
135X5
185X5
230X3
266lbs/121kgsX5X2
266lbs/121kgsX4 (small spot on 5th rep)

one arm pulldowns
90lbsX8
incline barbell bench
230lbsX10
one arm pulldowns
115lbs/52kgsX8

120lbsX3 (too heavy and tired)

side laterals
a few heavy sets

rope tricep pushdown
1 heavy set
hammer curls
3 heavy sets

(elbows still sore..... going to cut out all tricep work for a while I think, just bench and dips for triceps; didnt have time to do calves tonight, had to get home)
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Old 10-07-2013, 03:51 PM   #100
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7th Oct
p-bar dips
bwX8X2
55lbsX8
121lbs(55kgs)X5X3

1-arm dumbbell rows
90lbsX8

p-bar dips
88lbsX10

1-arm dumbell rows
121lbsX8
154lbsX7X2 (no yanking, no belt, no knee flex)

seated dumbbell press
66lbsX8

can't get to the 90lbs, time to change it up

standing military press
100bsX10
143lbsX10

cable side laterals
a few sets on cable-crossover machine

elbows too sore for tricep extension

some strict 1-arm curls, no elbow or shoulder movement... left elbow hurts during this as well.
38lbsX10X3

seated machine press
whole stake for 29 reps

reverse grip pulldowns
165lbsX10
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