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Old 11-16-2013, 05:31 PM   #131
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Gains will come right back quickly. Just keep working and trying to be as consistent as possible. Life will always interfere at times. Just get right back on the wagon and keep moving forward.

Every step forward is progress. Every step backward is a learning experience which is also a step forward. Stay positive and just keep plugging away.

Rock on.
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Old 11-18-2013, 03:19 PM   #132
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Nov 18, 2013

Squat
10x95
8x105
8x105
(26/20 reps)

Close Grip Bench
10x70
8x70
5x70
(23/20 reps)

DB Rows
8x55
6x60
6x60
(20/20 reps)

Standing Calf Raise
10x100
10x120
9x120

BB Curls
10x35
10x35
8x40
(28/25 reps)

Decline Sit-ups 15, 10, 10
Leg Raises 15, 15, 15

I had a pretty good workout. At least now I have a better sense of where I'm at strength wise
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Old 11-19-2013, 07:56 PM   #133
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Quote:
Originally Posted by AdamNC View Post
I had a pretty good workout. At least now I have a better sense of where I'm at strength wise
Excellent. Go get it.
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Old 11-20-2013, 05:43 PM   #134
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Nov 20, 2013

Deadlift
8x138
7x138
6x138
Its amazing how quickly you lose strength after a lapse in training. The last time I did deadlifts (Oct 9) I got 6x205. This was all I could muster today. Hopefully I can get back up to where I was fairly quickly.

Seated Military Press
9x60
7x60
6x60
(22/20 reps)

Pull-Ups 12, 7, 4
Two more than last week

Dips 15, 10, 7
Ten more than last week

Seated Calf Raise
10x90
12x90
10x90

DB Shrugs
12x35
12x40
8x45

Abs: Decline Sit-Ups 15, 10. 8
Leg Raises 15, 15, 15
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Old 11-22-2013, 12:50 PM   #135
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Nov 22, 2013

Leg Press
12x90
12x180
8x230
Nothing spectacular, but Im not too far off what I was able to use on leg press (270Lbs). I'll start off next week with 230lbs and see if I can get at least 20-25 reps within three sets.

DB Bench Press
(low incline)
12x35
9x40
6x40
This new gym, thankfully, has adjustable benches, because the degree of set inclines hurt my shoulder. I think Im going to try incline for a while instead of always doing flat bench.

Barbell Row
10x70
10x80
10x80
I still have form issues with this exercise. By the last few reps of a set, it feels like im pulling more with my arms than my back. I think I'm going to try t-bar rows new week.

Leg Press Calf Press
15x90
15x140
15x140

DB Curls
10x20
6x25-4x20-5x15 (15)
4x25-4x20-4x15 (12)

Cable Crunches
15x80
15x90
15x100
How many reps should you be going for on ab exercises low, high, or both?

Leg Raises 20, 20, 20

Not a bad workout, for me at least, finally getting back into the swing of things. Now I just gotta get my eating on point.
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Old 11-22-2013, 06:56 PM   #136
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Nice session mate, good to see you back , Stay strong and prosper.
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Old 11-22-2013, 10:00 PM   #137
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Quote:
Originally Posted by skids View Post
Nice session mate, good to see you back , Stay strong and prosper.
Thanks!! I'm trying to fully integrate training/nutrition into my life rather than having it as a "something" on the side that I get to after everything else.
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Old 11-23-2013, 07:31 PM   #138
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Quote:
Originally Posted by AdamNC View Post

Not a bad workout, for me at least, finally getting back into the swing of things. Now I just gotta get my eating on point.
Excellent. Get strong, get full.
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Old 11-25-2013, 07:22 PM   #139
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Nov 25, 2013 (Monday)

Squats
8x120
8x120
6x120
(22/20 reps) Felt a little stronger today than last week. I probably could have gotten two more reps on the last set, but the bar started slippling off my back.

Afterwards, I finally got up the nerve to have a trainer coach me through how to perform front squats. I can only seem to do the cross grip, because I cant seem to get my wrist to bend back properly for the clean grip. I think I might try to incorporate these in my 20 rep squats so I can start off with the bar and work up.

Close Grip Bench
8x75
8x75
7x75
(23/20 reps)

DB Rows
8x60
8x60
8x60
(24/20 reps)

Standing Calf Raise
10x120
10x120
10x120

BB Curls
10x30
6x40
4x40
6x20

Cable Crunches
20x100
15x100
16x100

Leg Raises: 20, 20, 20
Planks: 40 sec, 36 sec, 44 sec I havent done these in forever. I was surprised I could even hold it for 30 sec. I used to be able to hold for 90 secs.
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Old 11-26-2013, 02:35 AM   #140
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That's a nice big session mate, well done. Congrats on the front squats too mate
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