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Old 12-04-2013, 11:49 AM   #1
ZacWhalen
ZacWhalen
is probably eating right now
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Join Date: Dec 2013
Location: Florence KY/Cincinnati OH
Posts: 168
Fav Exercise: Squat
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Default Zac Whalen's quest for 10x Bodyweight Total at 220

Currently about 13 weeks out from the Arnold Classic on Feb 28th. I'll be competing full power in the 220 class multi ply, looking to beat my 2105 total that I put up in the XPC semi-finals. I've been lurking a little bit on this board and like what I see, so I'll be posting all of my workouts as I prepare. Feel free to reach out and ask any questions. I've got all my video's on my youtube page- search zwhalen0. I'll start linking the vids as soon as it will let me.

12/03/13 Max Deadlift
Sumo pulls in full gear off 1.5" mats- (briefs) 135x3, 225x3, 315x1, 405x1, 495x1, 585x1, 635x1 (add suit) 655x1, 675x1

close stance straight bar goodmorning- 135x8x 3 sets

walking lunges- 2 sets with the safety squat bar

back extensions on GHR - 3 sets of 10 with a purple band

leg curls- 3 sets of 10

hanging leg raises- 3 sets of 12

decline situps- 2 sets of 10

For first time getting back into gear in a while, the deadlift felt the best out of the 3. My positioning wasn't where it needed to be and I could tell that my hips need to be brought up, but was pleased to be at this point this early on in my meet prep.

Last edited by BendtheBar; 03-10-2014 at 12:11 PM.
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