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Old 06-13-2014, 10:25 PM   #1
CaseyB1987
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Default Just get Stronger!

This is the training log I'll use from now on. It wont be based on any specific routine/program. Just training, pure and simple. What I will say is this, I will focus on compound lifts, and I will always push myself to become stronger.
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Old 06-13-2014, 11:13 PM   #2
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Giddy up Casey! I'm on board.
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Old 06-15-2014, 08:01 PM   #3
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6/15/14, Workout (A)

3x5 is my goal for all my heavy compounds but if I feel like I can do a extra set, I will. I'll make notes about any extra sets I manage to do.

Squat:
135 x 5
185 x 3
225 x 2
245 x 1
265 x 1
275 x 1
280 x 1
285 x 1
285 x 5
285 x 5
285 x 3
285 x 2 *extra set

Close Grip Bench:
bar x 10
135 x 5
155 x 3
165 x 2
175 x 1
180 x 1
185 x 5
185 x 5
185 x 4
185 x 2 *extra set

Barbell Rows:
135 x 5
175 x 3
185 x 2
190 x 5
190 x 5
190 x 4
190 x 3 *extra set
190 x 2 *extra set

Leg Press:
3(45pps) x 5
3(45pps) + 1(25pps) x 15
3(45pps) + 1(25pps) x 15
3(45pps) + 1(25pps) x 12
3(45pps) + 1(25pps) x 8 *extra set

Tricep Extension w/EZ Bar: (55lb on the bar) idk what the bar weights
55 x 10
55 x 10
55 x 8

Strict Curls w/EZ Bar:
60 x 10
60 x 10
60 x 6

Cable Pull-downs (for Ab's):

130 x 15
130 x 15
130 x 15

Walked 1 mile on treadmill
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Old 06-18-2014, 09:17 PM   #4
CaseyB1987
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6/18/2014, Workout (B)

Gave pause squats a try and Holy Crap, they kicked my butt. When I finished I felt like I had done several sets of leg press + leg curls, but it was just 3x6 with 205. Tough, but I like it!

Power Shrugs:*used versa grips for 345x5x5
225 x 5
295 x 3
315 x 1
325 x 1
335 x 1
345 x 5
345 x 5
345 x 5
345 x 5
345 x 5
345 x 2 *extra set

Pause Squats:
135 x 5
185 x 3
200 x 1
205 x 6
205 x 6
205 x 6 *last rep was tough

OHP (Lite): *shooting for 4x8
bar x 5
85 x 3
95 x 8
95 x 8
95 x 8
95 x 5

Seated Row (Machine):
145 x 15
145 x 15
145 x 15


Tricep Extension: *the EZ bar weights like 20lbs so I include that plus plate weight
75 x 10
75 x 10
75 x 8

Side Bends:w/Dumbbell
55 x 15
55 x 15
55 x 11
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Old 06-20-2014, 07:01 PM   #5
CaseyB1987
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6/20/14, Workout (C)

Used versa grips on my last 2 sets of deadlifts and the last 2 sets of one arm rows.

Deadlift:
135 x 5
225 x 3
265 x 1
275 x 1
285 x 1
295 x 1
305 x 1
315 x 1
315 x 5
315 x 5
315 x 5
315 x 3
315 x 2

OHP:
bar x 5
95 x 5
105 x 1
115 x 1
120 x 1
125 x 1
125 x 5
125 x 5
125 x 4
125 x 2

DB Rows:*used versa grips
110 x 10
110 x 10
110 x 10

DB (Pause)Bench
60 x 10
60 x 10
60 x 8
60 x 5

Leg Curls:
130 x 15
130 x 15
130 x 15

Alternating DB Curls:
35 x 10
35 x 10
35 x 6
35 x 4

Cable Pull-downs:
130 x 15
130 x 15
130 x 15
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Old 06-21-2014, 03:02 AM   #6
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Quote:
Originally Posted by CaseyB1987 View Post
6/20/14, Workout (C)

Used versa grips on my last 2 sets of deadlifts and the last 2 sets of one arm rows.

Deadlift:
135 x 5
225 x 3
265 x 1
275 x 1
285 x 1
295 x 1
305 x 1
315 x 1
315 x 5
315 x 5
315 x 5
315 x 3
315 x 2

OHP:
bar x 5
95 x 5
105 x 1
115 x 1
120 x 1
125 x 1
125 x 5
125 x 5
125 x 4
125 x 2

DB Rows:*used versa grips
110 x 10
110 x 10
110 x 10

DB (Pause)Bench
60 x 10
60 x 10
60 x 8
60 x 5

Leg Curls:
130 x 15
130 x 15
130 x 15

Alternating DB Curls:
35 x 10
35 x 10
35 x 6
35 x 4

Cable Pull-downs:
130 x 15
130 x 15
130 x 15
Casey, keep Rocken' this out!

Persistence is the KEY that will set my goal FREE and fill myself with much Rock-on GLEE

All it takes is what is within...ME

He, he...he, he..>

Good workout! Keep at it! Have a great day!

With Respect,

Don
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After losing 40+ unwanted lbs:

At 152/154lbs:


At 162-168:
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Old 06-22-2014, 03:55 PM   #7
CaseyB1987
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6/22/14, Workout (A)

Thanks Don, I plan on rocken this out for as long i can make progress on it or until my goals change.

Squat:
135 x 5
185 x 3
225 x 2
245 x 1
265 x 1
275 x 1
280 x 1
285 x 1
285 x 5
285 x 5
285 x 4
285 x 2 *

Close Grip:
bar x 10
135 x 5
155 x 3
175 x 1
185 x 1
185 x 5
185 x 5
185 x 5
185 x 3 *
185 x 2 *

Barbell Rows:
135 x 5
185 x 3
195 x 5
195 x 5
195 x 3
195 x 2 *

Leg Press:
3(45pps) + 1(25pps) x 15
3(45pps) + 1(25pps) x 15
3(45pps) + 1(25pps) x 15
3(45pps) + 1(25pps) x 11 *

Tricep Extension w/EZ bar:
75 x 10
75 x 10
75 x 10

Strict Curls w/EZ Bar:
*EZ bar = 20lb, so (bar + weights)
80 x 10
80 x 10
80 x 6

Cable Pull-downs for gut work:
140 x 15
140 x 15
140 x 11
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Old 06-25-2014, 07:58 PM   #8
CaseyB1987
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Join Date: Jun 2013
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Posts: 540
Training Exp: Less than a year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
My Mood: Cool
Reputation: 16048
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6/23/14, Workout (B)

I started using versa grips for power shrugs and I'm still testing to see what my back & traps can handle, so I'm making small jumps every workout until I find a weight I can only do for like 2x5. Then I'll keep working until i can do 5x5.

Power Shrugs:
225 x 5
295 x 3
315 x 1
335 x 1
345 x 1
355 x 5
355 x 5
355 x 5
355 x 5
355 x 5

Pause Squats:
135 x 5
185 x 3
205 x 6
205 x 6
205 x 6

OHP:
bar x 5
95 x 8
95 x 8
95 x 8
95 x 6

Seated Row (Machine):
160 x 15
160 x 15
160 x 11

Tricep Extension w/EZ:
75 x 10
75 x 10
75 x 10

Side Bends:
55 x 15
55 x 15
55 x 12
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Old 06-27-2014, 09:43 PM   #9
CaseyB1987
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Max Brawn
Points: 2,286, Level: 28 Points: 2,286, Level: 28 Points: 2,286, Level: 28
Activity: 21% Activity: 21% Activity: 21%
 

Join Date: Jun 2013
Location: East Tennessee
Posts: 540
Training Exp: Less than a year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
My Mood: Cool
Reputation: 16048
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6/27/14, Workout (C)

Decided to not do so many warm-up sets on my deadlifts, trying to save more energy for my working sets.


Deadlift:
135 x 5
225 x 3
265 x 1
295 x 1
305 x 1
315 x 1
325 x 1
325 x 3 *tried 1st working set without versa grips

325 x 5 * used versa grips all the following sets
325 x 5
325 x 3
325 x 2
325 x 2

OHP:
bar x 5
95 x 3
105 x 2
110 x 1
115 x 1
120 x 1
125 x 1
125 x 5
125 x 5
125 x 4
125 x 3
125 x 2

DB Rows:
115 x 10
115 x 10 *versa grips
115 x 8 *versa grips

DB (Pause) Bench:
60 x 10
60 x 10
60 x 9

Alt DB Curls:
35 x 10
35 x 10
35 x 6
35 x 5 * extra set

Was feel'n pretty worn-out, so I took it easy on the Ab work and dropped weight after 1st set.

Cable Pull-downs:
140 x 15
130 x 15
130 x 15
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Last edited by CaseyB1987; 06-27-2014 at 09:47 PM.
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Old 06-27-2014, 11:44 PM   #10
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Good work Casey. Glad to see you using the versa grips and getting the best out of your back.
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