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Old 10-21-2013, 07:25 PM   #51
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10/21/13- Chest/triceps. Was an okay day.

Bench press

Warmups
135x15
185x5
205x5
225x5

Work sets
255x5
260x5
265x5
270x5
275x5

Incline bench press

warmup
135x10

work sets
205x5
215x5
225x5
225x5
225x5

Machine bench press
100x10
120x8,8,8,8

Close grip bench press- I lowered the weight a little in order to increase the reps on these. I feel like I am getting enough triceps strength benefit from my benching, so I am just doing some extra triceps work to build some muscle. (since I am still a noob and need to add muscle as well as strength, but strength is my primary goal)

135x10
145x8
155x8
165x7

Press downs
150x10
170x8
180x8
190x8

Topped it off with some homemade pepper steak, mac n cheese, and homemade apple pie! Mmm, mmm, mmm.
__________________
"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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Old 10-23-2013, 06:38 PM   #52
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10/23/13-Back/biceps- I normally do mostly cable exercises for back but, after reading some of the posts in the "What to do when the stack is too light" thread, I decided to start rotating in some free-weight back exercises. I am also going to do a little higher rep range with most of these.

Pull downs
Warmups
150x25, 20, 15

Work sets
230x10, 10, 10, 10, 15

DB rows
45x10
50x8, 8
55x8, 8

Pendlay rows- I did these against my better judgement. They cause me shoulder pain (and popping) for some reason. From now on i think I am going to do t-bar rows, which don't cause me any pain or problems.

115x10 for 5 sets

Lying cable curls-Man, I like these!
80x12
100x8, 8, 8

One arm preacher curls
20x10, 12, 12, 12
__________________
"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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Old 10-23-2013, 06:53 PM   #53
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The gym owner came in tonight and wanted to see my progress. (I still have all of my logs from the very first one) I showed him where I started and where I am now. I thought it would be a good idea to do the same thing here.

When I first started, I did a full body routine for a month or two. I started real light to get used to lifting and to try and avoid injury. It didn't take me very long to switch to a once-a-week bodypart split. This is where I started.

5/13/13
Squat
115x10
135x10

Deadlift-didn't do these for very long before I cut them out. Looking back, I wish I had kept them in.
135x10, 9

Seated Calf raises-I no longer do these. My calves seem to grow just fine from squats and hip sled.
45x20
70x20

DB bench press
35x12
45x12

Pulldowns
150 for two sets of 18

Military press- smith machine
95x12
115x7

EZ bar preacher curls
45x12
55x10

Triceps pressdowns
70x15
100x15
__________________
"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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Old 10-26-2013, 02:38 PM   #54
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10/26/13- Yesterday was supposed to be leg day and today was supposed to be shoulder day. I just didn't think I had it in me after work last night to hit legs, and didn't want to do a 4-5 day stretch without a day off like last weekend, so I combined the two today. Made for a fitting punishment for missing legs last night, lol.

I've been pushing the envelope lately as far as increasing the weight on my squats and bench presses. I think I have found my limit for a while. Well, I know I have on squats, lol. I was questioning what I had gotten myself into about halfway through today's squat session. I am normally pitiful when it comes to deadlifts but, after today's squats, my 135lb deadlift warmup seemed almost impossible.

Starting with today's workout, I am rotating the two exercises as far as intensity goes. Today was heavy squats and light deadlifts. Next week will be heavy deadlifts (this is relative, lol. They will be heavy for me anyway) and light squats.

The rotating session as well as my new warmup routine (for bench/squat/deadlift) was suggested by a more experienced lifter in the USAPL with whom I have been corresponding by email. I really liked the new warmup routine. I was skeptical about doing sets with just the bar, but it did help.

Squats
Warmups
Bar x 10, 10
135 x 8
185 x 5
225 x 2
245 x 1
275 x 1
315 x 1

Work sets
355 x5, 5, 5, 5, 5

Deadlifts
Warmup
135 x 10

Work sets
185 x 10, 5, 5 - I know this looks rather easy, but I was wore slam out from my squats. I didn't feel like I had recovered from them until I was well into my shoulder workout.

Shoulders

Seated military press
Warmups
Bar x 15, 15
95 x 10

Work sets
135 x 8
145 x 8
155 x 6

DB upright rows
Warmups
15 x 15
20 x 10

Work sets
25 x 12
30 x 10
30 x 12- Couldn't find the 35's, so I added 2 reps with the 30's

DB shrugs
Warmups
50 x 12, 12

Work sets
80 x 12, 12, 12- I usually use straps on these, but I need to work on my grip for deadlifts (it's pitiful), so I tried doing them without straps. Got the first set, but had to resort to straps on the remaining sets.

Crossover lateral raises
Warmups
20 x 12, 12

Work sets
30 x 10, 10, 8- done for the week! Now I can lay around tomorrow, watch football, and whine about how much pain I am in, lol.
__________________
"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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Old 10-28-2013, 07:39 PM   #55
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10/28/13 Chest/triceps

Bench press
Warmups
bar x 10, 10
135 x 5
185 x 5
225 x 1
245 x 1

Work sets
255 x 5
260 x 5
265 x 5
270 x 5
275 x 5

Incline bench press
Warmup
135 x 10

Work sets
205 x5
225 x 5, 5, 5, 5

DB bench press- was going to try and add some of these in but, while the weights were very light while pressing, I couldn't set them down without nearly tearing my shoulder out of socket. I stopped on these.

70 x 10
80 x 10

Close grip bench press
Warmup
135 x 10
185 x 5, 5, 5, 5, 5
__________________
"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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Old 10-28-2013, 10:03 PM   #56
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Missed a few workouts. Smashing it. Stay strong hombre.
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Old 10-29-2013, 06:00 AM   #57
TDawg75
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Join Date: Sep 2013
Location: Upstate SC
Posts: 1,018
Training Exp: since 5/15/13
Training Type: Powerlifting
Fav Exercise: buffet plate carry
Fav Supp: Protein Powder
My Mood: Mellow
Reputation: 46848
TDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machine
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Quote:
Originally Posted by BendtheBar View Post
Missed a few workouts. Smashing it. Stay strong hombre.
Thanks, Steve!
__________________
"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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Old 11-01-2013, 09:11 PM   #58
TDawg75
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Join Date: Sep 2013
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Reputation: 46848
TDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machine
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11/1/13-Back day- In light of my pitiful deadlift numbers, I have changed my back day to try and improve my deadlift. I wanted to add in some high-rack pulls, but my new work schedule had me limited today.

Deadlifts
Warmups
romanian dl with bar- 2 x 10
135 x 8
185 x 5

Work sets
205 x 5 for 5 sets

T-bar rows
Warmups
45 x 12, 10, 8
90 x 8

Work sets
115 x 5
125 x 5
135 x 5

DB rows
Warmup
40 x 8

Work sets
50 x 5
60 x 5
70 x 5

Pulldowns
Warmup
150 x 15

Work sets
250 x 5, 5, 5

Tomorrow morning will be legs!
__________________
"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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Old 11-02-2013, 09:46 PM   #59
TDawg75
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Join Date: Sep 2013
Location: Upstate SC
Posts: 1,018
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Fav Supp: Protein Powder
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Reputation: 46848
TDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machine
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11/2/13- did shoulders today to give myself a day between deadlifts and squats. Tomorrow will be squats.

Seated military press
Warmups
bar x 10, 10
95 x 8
135 x 5

Work sets
155 x 5, 5
165 x 5
175 x 5
185 x 5

OH DB press
50 x 10
55 x 8
60 x 8

DB upright rows
Warmups
15 x 12, 12
20 x 10
25 x 10

Work sets
30 x 8, 8
35 x 8, 8

DB shrugs
warmups
50 x 12
60 x 10
70 x 10

Work sets
80 x 8, 8
95 x 8, 8
__________________
"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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Old 11-03-2013, 01:18 PM   #60
TDawg75
TDawg75
All Pro Fatback
Team Koolaid Man
Max Brawn
Points: 3,495, Level: 36 Points: 3,495, Level: 36 Points: 3,495, Level: 36
Activity: 1% Activity: 1% Activity: 1%
 
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Join Date: Sep 2013
Location: Upstate SC
Posts: 1,018
Training Exp: since 5/15/13
Training Type: Powerlifting
Fav Exercise: buffet plate carry
Fav Supp: Protein Powder
My Mood: Mellow
Reputation: 46848
TDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machine
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11/3/13- squat day - nothing but squats today. Ran outta time before I was able to hit the hip sled. I moved deadlifts back over to back day. Doing both on the same day was just too much for me to handle.

The tendonitis in my left knee has gotten riled up from my new job, so I dropped from my usual 5x5 to triples and singles. I should probably take a week off from squats, but I'm afraid I won't be able to handle the soreness upon my return.

Squats
Bar x 10, 10
135 x 8
185 x 5
225 x 3
275 x 3
315 x 3
335 x 3
355 x 3
365 x 2
385 x 2
405 x 1
425 x 1
135 x 10

The 425 x 1 was a pr, so I'm pretty happy with today's workout.
__________________
"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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