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Old 12-28-2013, 02:02 AM   #161
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Good stuff Adam! Well done.
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Old 12-28-2013, 12:34 PM   #162
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Good work Adam. Smash 2014!
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Old 01-04-2014, 10:39 PM   #163
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I haven't posted my workout for this whole week, because I've been away from the computer for a while. I had my tablet, but typing takes way too long on that thing for me.

I decided to swith to a Upper/Lower 4 day workout to try something new.
Here goes......

Monday Dec 30, 2013 (LOWER)

Squat

6x130
4x130
4x130 (14/20 reps) My squat sucks..always has.
6x115

Romanian Deadlift
10x95
10x100
(20/20 reps) I hadn't done these in forever. I felt that the next day for sure

Leg Press
12x180
12x230
10x230
8x230
10x230
(52/60 reps) This was brutal. I've never done over 3 sets of anything on legs. But I felt like I put in some work, so that was gratifying.

Seated Leg Curl
10x90
10x105
10x105
10x105
(40/40 reps)

Standing Calf Raise
12x180
12x195
12x210
(36/40 reps)

Sit-Ups 15, 10, 10 started to get a cramp.

Tuesday Dec 31, 2013 (Upper)

DB Bench Press (low incline)
8x40
8x40
6x40
5x40
(27/25 reps) Try 45's next week

DB Row
12x50
12x50
12x50
(36/36 reps) Try 55's next week

Skull Crushers
12x30
10x40
10x40
10x40
(42/30 reps) Try 45 next week

Chin Ups
8, 6, 4 (18/30 reps)

DB Curls
10x20
10x20
8x20
(28/30 reps)

Cable Crunches
15x100
15x110
15x110

FacePulls
20x40
20x40
20x40
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Old 01-04-2014, 11:01 PM   #164
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Friday Jan 3, 2013 (LOWER)

Weighted Lunges (DB) (per leg)
24x20
24x25
16x25-8x bodyweight

Deadlift
5x135
5x155
5x155
(15/24 reps) I planned to do deadlifts before lunges, but someone was using the platform at the time. I'm curious to see how my performance changes on these two lifts when I switch the order.

DB Shrugs
10x50
10x55
10x55
(30/30 reps) First time using 55's for shrugs. I can definitely feel it.

Lying Leg Curls
10x40
10x50
8x60
5x60-5x50
(38/40 reps) It's been a while since i've done these, I wante to see what weight I could do. I think i'll try 50lbs next week, to see if I can get my reps.

Seated Calf Raise
12x70
12x70
12x70
(36/36 reps) Try for 75/80 next week

Leg Raise 20, 20, 20, 10

Cable Rear Delt Fly
15x2.5
15x5
15x5

Saturday Jan 4, 2014 (UPPER)

Seated BB Shoulder Press
10x55
8x55
4x55
8x55
(30/30 reps) try 60 next week. I was surprised I could even do this with my shoulder acting up, no pain!!!! I stretched good before the workout, and I think the rear delt and internal/external rotation exercises are helping.

Close Grip Bench
7x75
7x75
6x75
4x75
(24/30 reps)

Inverted Row 12, 12, 12 (36/36 reps)
I've seen people do this exercise, and I wanted to try it. It felt pretty easy, at the time, but as of this writing, my back is really sore. I reckon that was the goal.

Weighted Dips
10x10
9x10
6x10
I don't really have a rep goal for these. I want to go to failure, but I won't add any more weight unless I at least get 8 reps on all sets. With that said, I'll be using the 10lb plate again next week.

Pull-Ups 8, 6, 4

Hammer Curls
10x20
10x20
10x20
(30/30 reps) try 25's next week

Planks 45sec, 30sec, 40sec I gotta get back up past 1 min on these
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Old 01-05-2014, 06:54 AM   #165
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solid work.
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Old 01-05-2014, 07:58 PM   #166
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Quote:
Originally Posted by leefarley View Post
solid work.
Thanks, I think I'm really going to like this routine. It is more challenging though.
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Old 01-07-2014, 03:44 PM   #167
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Join Date: Mar 2013
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Tuesday Jan 7, 2013

This workout really sucked compared to last week. I quess thats what happens when you only get five hours of sleep, and don't eat anything before going to gym.

Squat
8x115
6x115
6x115
(20/20 reps) 15lbs below where I should be at, but at least I got my reps

RDL's
12x105
12x105
(24/24 reps) Up 5lbs from last week

Leg Press
8x180
8x180
8x180
I was really dissapointed in my leg press. I was supposed to do 5 sets, but this was all I could muster.

Seated Leg Curls
10x55
10x70
This is way lower weight than last week (got 105lbs) but im at my regular gym again, and this machine is different than the one back home. I felt just as heavy.

Standing Calf Raise
10x120
10x100
5x100
(25/36 reps)

Face Pulls
20x40
15x40
15x40

Sit-Ups 15, 12, 10 I probably have the weakest abs on the face of the planet.

This was a horrible workout, but something is better than nothing I guess.

Last edited by AdamNC; 01-07-2014 at 03:46 PM.
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Old 01-07-2014, 09:04 PM   #168
BendtheBar
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Ignore it and come back strong.
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Old 01-08-2014, 03:51 PM   #169
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Join Date: Mar 2013
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Training Exp: On and off since H/S
Training Type: Fullbody
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Wednesday Jan 8, 2014
(UPPER)

DB Bench (Low Incline)
8x45
5x45
4x45
4x45
(21/25 reps) Try again next week.

DB Rows
12x55
12x55
12x55
(36/36 reps) Most always my back is sore afterward, but this was the first time I actually felt DB rows during the workout. Maybe its the higher reps.

DB Shoulder Press
10x20
10x20
8x20
(28/30 reps) I may have been able to use 25's, but I didnt want to chance my right shoulder. Although, I didn't feel any pain throughout the exercise.

SkullCrushers
10x40
10x40
8x40
7x40
(35/35 reps) on to 45lbs. This is the only tricep exercise that makes me feel like I did some work.

Chin-Ups 8, 6, 5 One more rep than last week

DB Curls
10x25
10x25
4x25-6x15

Cable Crunches
16x110
15x110
17x110
I want to get up to 25 reps per set at least, but I always end up with a stomach cramp.

Not a bad workout, especially compared to yesterday. Back at it on Friday.
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Old 01-10-2014, 11:22 PM   #170
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Join Date: Mar 2013
Location: Boone, NC
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Training Exp: On and off since H/S
Training Type: Fullbody
Fav Exercise: deadlift
Fav Supp: Food
My Mood: Amused
Reputation: 5110
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Friday Jan 10, 2013 (LOWER)

Deadlift
5x135
5x155
5x165
3x175
Well, this was alot better than last week. Still seems like my strength isnt there. 175 seems much heavier than it used to.

Pause Squats
10x65
10x75
8x80
I saw BTB's video about pause squats, so I decided to try them. I didnt use hardly any weight, but they were brutal. My legs never hurt the day of the workout, but I was hobbling along at work this evening. I think I'm gonna keep these in. Hopefully it will help me build some strengh in the ascending portion of the movement, which I've always had problems with.

DB Shrugs
10x55
10x55
10x55

Lying Leg Curls
10x50
10x50
10x50

Seated Calf Raise
10x80
10x80
9x80

Cable Rear Delt Fly
20x2.5
18x5
12x5

Leg Raises 20, 25, 15
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