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Old 02-17-2013, 11:56 AM   #21
dossas
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Left to go out of town after w/o yesterday (visiting family over the long weekend). Diet took a bit of a hit yesterday - had McDonalds on the road (I'll blame my son, wife and parents for this) and a few drinks last night. Should be the same tonight.

It's all good...Family fun time. If it's not too cold, might go for a run today to get a little calorie burn.
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Old 02-17-2013, 11:32 PM   #22
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So no workout and no run today. Will be heading back home tomorrow, so will probably not get a workout tomorrow either. The eating and drinking should reflect itself on the scale by Tuesday when I weigh in. Looking forward to the next workout...I will be fully fueled up and looking to make a deadlift PR. Definitely need to put the extra calories towards packing on some new beef.
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Old 02-18-2013, 09:36 AM   #23
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Nice balanced workout.

Squats + Deads = WIN!

Travel is always chaos on the routine!
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Old 02-19-2013, 12:39 AM   #24
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Pack on that beef!
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Old 02-19-2013, 10:44 AM   #25
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Today's workout. Body was fueled up, but the lack of sleep over the last few days had a little effect on strength and energy levels. First time I used the deficit deads during warm up. Probably took a little more out of me than my normal warm up. Fell in love with these (again) recently so put them in.


Empty bar work to warm up.

Deads:
Wide Grip Deficit - 150x6, 200x6, 250x3, 300x3
WG - 350x2
Conventional - 385x1

Working Sets - 405x2,1,1 (rep PR)

Deads for reps (a little cardio)
WG - 300x3, 250x6, 200x10, 150x12 (only enough rest to change weight)

Finisher:
Shoulder Press - 100x 5x10 alternating sets w/ RearDeltRow - 120x5x10
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Old 02-19-2013, 11:53 AM   #26
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Nice work! Deads, deads and more deads.
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Old 02-19-2013, 03:11 PM   #27
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Yep,added reps because of good ol calories!!
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Old 02-20-2013, 11:41 AM   #28
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Solid PR. And good cardio.
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Old 02-20-2013, 03:25 PM   #29
dossas
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No weigh in today. Feeling yesterday's w/o in the upper back. Not surprising considering the reps on DL's and shoulder exercises.

Cardio/conditioning w/o today:

~10 min w/up on treadmill (incline walking).
~20 min intervals of runs and walks (not strictly timed, but just walked enough to catch my breath and then run again - various speeds from 6 mph - 8 mph).
~10 min intervals of rope jumps and walks (with increasing incline and speed on walks - 2% and 3.6 mph to 4% and 4 mph).
~10 min KBell swings 5 sets x 25 reps (just enough rest to catch my breath).
~6 min leg raises 4 x 20, 20, 15, 15.

This w/o felt great!!!
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Old 02-20-2013, 06:07 PM   #30
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nice log ya got here! it's my first time checking it out. light deadlifts for high reps = intense cardio. nothing like putting the bar down and gasping for breath like you've been held underwater for 2 mins. haha
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