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Old 05-03-2014, 02:29 PM   #341
Hywelbane
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Default Deadlift

Deadlift:
135x5 Felt fine
225x3 Felt ok
315x1 Felt a slight twinge
315x1 Same thing.

All the weights were very very easy, but still not healed up enough to hammer it. Will continue with my daily protocol of massage/ice/cream and stretching.

DB Rows:
70x10
80x10
100x10

Can still do these.

Planks:
30 seconds
60 seconds
60 seconds

Really felt both side of my back work.

Ab roll outs 3x10

These really worked my back. Have had issues with imbalanced spinal erectors and just grew used to one side being much bigger than the other. My negligence has finally caught up to me and now I'm paying for it. Time to humble down and get things right.
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Old 05-04-2014, 05:20 PM   #342
Hywelbane
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Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
Default Bench

Bench:
245x4
275x4
305x4 Maybe had 1-2 in the tank.



CGBP:
225x4
245x4
255x4

DB Incline:
75x12
85x12
85x12
85x12

DB Skulls:
30x12
30x12
30x12
30x12

Standing alt hammer curls:
32.5x15
32.5x15
32.5x15
32.5x15

Russian twists:
45x30
45x30
45x30

100 rep band pushdown

Facepulls:
47.5x15
47.5x15
47.5x15
__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins


Last edited by Hywelbane; 05-04-2014 at 05:54 PM.
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Old 05-06-2014, 03:53 PM   #343
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Default Squat - Test

Squat:
Barx20 Felt good.
135x5 No pain
225x3 No pain, very light
275x1 Still good.
Real test...
315x3 Smoked it.
315x3
315x3
315x3
315x3

Just belt. Very controlled. Redefine what I thought tightness was and tried to be as uncomfortable as possible while still being able to do a squat. The results were amazing.
Told myself I would go over 315 today and instead I chose to increase my confidence and hammer in my new definition of tight.

Leg Press:
8platesx10
10platesx10
12platesx10
Add wraps
14platesx15

Leg Curls:
90x12
90x12

Single Leg Curls:
30x10
30x10

Leg Extensions:
55x50
55x50

Planks:
BWx60 seconds
BWx60 seconds
BWx60 seconds

Epic day.
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"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins

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Old 05-07-2014, 07:01 PM   #344
Hywelbane
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Default Body Day

OHP:
135x5
155x5
115x8

DB Rows:
100x8
100x8
100x8
100x8
100x8

Seated Alt DB Curls ss DB Shrugs:
32.5x10 ss 100x20
32.5x10 ss 100x20
32.5x10 ss 100x20
32.5x10 ss 100x20

Straight bar pushdown:
77.5x12
80x12
82.5x12
82.5x12

Facepulls:
47.5x15
50x15
50x15

Side bends ss KB Swing:
45x15 ss 30x10
45x15 ss 30x10
45x15 ss 30x10

Took a 4.5 mile hike from 9-12 with varying elevations from 10-200ft. Came back took a nap then hit the gym. Workout was pretty awesome.
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"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins

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Old 05-09-2014, 08:16 PM   #345
Hywelbane
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Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
Default Deadlift

Deadlift:
315x5
365x5
405x5
455x5 RPE 6

Easy! Back felt great. Vid coming of 365 and 405. On 365 I was an idiot and didn't reset every rep, dumb because of the hexagonal plates. 405 and 455 I reset every rep. No vid of 455 due to my phone falling over.



Rack pull right below knee caps:
315x5
365x5
385x5
405x5 RPE 6

Power shrug hell:
135x10
225x10
315x10
405x10

DB Row ss Leg Curls:
100x15 SS 60x10
100x15 SS 60x10
100x15 SS 60x10

Planks:
BWx60seconds
BWx60seconds

Ab rollouts 2x10

Back in my hometown for the summer. One of my old high school buddies has a membership at one of the gyms in town and he's been talking with the owner to get more equipment. It has a lot more plates and a squat rack now. On top of all that he put me on his membership plan so I get 50% off which amounts to $64 total for 4 months.

Edit: Also I am trying to integrate 10/20/Life elements into my own, if it looks like 10/20/Life, it is, if it doesn't it's something I've tailored to me and am testing.
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"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins


Last edited by Hywelbane; 05-09-2014 at 09:34 PM.
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Old 05-10-2014, 12:19 PM   #346
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Big pulling. Keep killing it.
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Old 05-11-2014, 08:31 PM   #347
Hywelbane
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Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
Default

Quote:
Originally Posted by BendtheBar View Post
Big pulling. Keep killing it.
Thanks BTB. Got a summer of working, lifting, eating, and sleeping. Gains will be had.
__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins

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Old 05-11-2014, 08:47 PM   #348
Hywelbane
Hywelbane
Brb lifting
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Max Brawn
Points: 2,957, Level: 33 Points: 2,957, Level: 33 Points: 2,957, Level: 33
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Join Date: Feb 2013
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Reputation: 30432
Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
Default Bench

Bench:
225x5
245x5
275x5
305x5 RPE 9. New gym, 275x5 went up really easier, something in my form must have been off because 305 just about plastered me.

CGBP:
225x5
245x5
265x5 RPE 6 Very easy.



DB Incline:
80x12
80x12
80x12
80x12

There are only dumbbells ending in 0 after 55 at this gym.

DB Skulls:
30x12
30x12
35x12
35x12

Standing alt Hammer Curls:
35x15
35x15
35x15
35x15

Straight bar pushdown 40x100

DB Sidebends:
40x15
55x15
70x15
80x15

Facepulls:
40x15
50x15
50x15

Edit: Compared today's 305x5 to my 305x4 from last week. 305x4 took about 17 seconds for the set. 305x5 took about 15 seconds to complete the set.
__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins


Last edited by Hywelbane; 05-11-2014 at 09:44 PM.
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Old 05-13-2014, 07:49 PM   #349
Hywelbane
Hywelbane
Brb lifting
Senior Member
Max Brawn
Points: 2,957, Level: 33 Points: 2,957, Level: 33 Points: 2,957, Level: 33
Activity: 18% Activity: 18% Activity: 18%
 
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Join Date: Feb 2013
Location: Texas
Posts: 694
Training Exp: 8
Training Type: Powerbuilding
Fav Exercise: Squat
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My Mood: Yeehaw
Reputation: 30432
Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
Default Squat

Squat:
315x5
365x3
Add wraps
405x5 RPE 6
No wraps
315x5


Definitely high, will sink it next time.
Gotta get used to the new rack.

Beltless 3 Second Pause Squats:
205x6
205x6
205x6
205x6

Wide Stance Goodmornings:
95x12
95x12
95x12

Leg Press:
14x10
16x10
16x10

New machine, way different angle and the plates are just numbered 1 to 24.

Leg Extensions:
4x50
4x50

Same number system

Single Leg Curls:
3x12
3x12
3x12

Same number system

Planks:
1x60seconds
1x60seconds
1x60seconds

Not sure on how much I'm lifting on the machines, but either way going up is progression.
__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins


Last edited by Hywelbane; 05-13-2014 at 11:34 PM.
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Old 05-14-2014, 08:11 PM   #350
Hywelbane
Hywelbane
Brb lifting
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Max Brawn
Points: 2,957, Level: 33 Points: 2,957, Level: 33 Points: 2,957, Level: 33
Activity: 18% Activity: 18% Activity: 18%
 
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Join Date: Feb 2013
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Posts: 694
Training Exp: 8
Training Type: Powerbuilding
Fav Exercise: Squat
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My Mood: Yeehaw
Reputation: 30432
Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
Default Body Day

OHP:
115x4
135x4
155x4
175x4 Not strict, started doing push presses after the first rep.
185x4 All push presses

I feel like I've hit a wall on OHP and will work up doing strict and then continue on with push pressing after the weights get heavy.



BB Rows:
225x12
225x12
225x12

Standing Alt DB Curls ss DB Shrugs:
35x10 ss 100x20
35x10 ss 100x20
35x10 ss 100x20
35x10 ss 100x20

DB Swings:
35x10
35x10
35x10

Ab Rollouts 3x10
__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins


Last edited by Hywelbane; 05-14-2014 at 08:28 PM.
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