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Old 07-28-2013, 12:32 PM   #11
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Old 07-28-2013, 01:52 PM   #12
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Today is my in between day. It's not a lower body day, and it's not an upper body day. It's hard to explain, but most of you guys will know how hard it can be to program the deadlift into a lower/upper split. This day is my attempt to do that.

Deadlift-
135x5
225x5
275x5
add straps-
315x5
365x5
405x5
405x5
385x5
385x5
365x5

Dumbell rows-
75x10
100x8
125x8
135x8

Wide grip pullups-
BWx5
BWx5

Pull down machine-
I did 3 sets of 12-20 reps

Leg press-
180x12
180x15
180x25
180x50

Calf press-
180x12
180x15
180x15

GHR-
BWx8
BWx10

Rope curls-
20x9
30x8
35x8
42.5x8
50x4
30x8
20x8

There you have it. I really need to start working abs into these sessions. I was hoping to finish with abs today, but I just had nothing left after curls. I need to prioritize abs and make sure they get done, even if I have to place them earlier in the session to make sure they get done.
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Bench- 345 (315x2)
Deadlift- 515
Total- 1325
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Old 07-28-2013, 01:56 PM   #13
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Looks like "Dead lift and dead lift assistance day"

Lots of work and a whole bunch of strong dead lifting!
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Old 07-28-2013, 02:48 PM   #14
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Bench- 345 (315x2)
Deadlift- 515
Total- 1325
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Old 07-29-2013, 02:47 PM   #15
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Wow. I think deadlifts for reps will definitely be a staple of my new program. I've NEVER felt my entire back like this. I especially feel the very center of my upper back. I credit doing super heavy dbell rows right after deadlifts with this awesome soreness. I can't wait to build some real thickness in my upper back. People think it's all about the shoulders and biceps. Bullshit. You build a thick ass back that pushes out your shirt and people will know you're jacked.
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Squat- 465 (405x3)
Bench- 345 (315x2)
Deadlift- 515
Total- 1325
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Old 07-29-2013, 06:30 PM   #16
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Quote:
Originally Posted by Soldier View Post
Wow. I think deadlifts for reps will definitely be a staple of my new program. I've NEVER felt my entire back like this. I especially feel the very center of my upper back. I credit doing super heavy dbell rows right after deadlifts with this awesome soreness. I can't wait to build some real thickness in my upper back. People think it's all about the shoulders and biceps. Bullshit. You build a thick ass back that pushes out your shirt and people will know you're jacked.
I agree.

Your back's not big until you can see it from the front!
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Old 07-30-2013, 08:41 PM   #17
Soldier
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Upper body today. I got up at 2 this morning, reported to work at 245, got released at 930, then went to look at houses with my wife in the afternoon. After all that I managed to get in a gym session. I was exhausted, dehydrated, and feeling week thanks to calorie restriction, but I got it done.

Overhead press machine-
90x8
90x10
140x10
180x8
180x8
90x15
90x15
90x15

Incline press-
45x15
135x8
135x10
135x12

Row machine-
95x20
125x15
185x12
215x8
215x8

upright row-
25x20
75x12
95x12

Superset of single arm cable triceps extensions and curls-
30x12
30x15
30x20
30x25

Finished with a drop set of single arm cable curls-
40x15
30x15
20x15

I also did abs, but I don't feel like taking the time to explain what I did.

Even though I couldn't move much weight, I tried to move it with explosiveness and intensity. I got a good pump, and my arms are already sore. My elbows are a little achy, but it goes away as I continue to train them, and I'm sure that the issue will improve as I train my arms more.
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Squat- 465 (405x3)
Bench- 345 (315x2)
Deadlift- 515
Total- 1325
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Old 07-30-2013, 08:53 PM   #18
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On any given day, 100% may be a different actual amount than the day before, but you still give the 100% you have to give!

Good work and good luck finding a house!
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Old 07-30-2013, 08:55 PM   #19
Soldier
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gets crabby on low carb days.
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Join Date: May 2011
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Raw gym PR's, soon to be broken-
Squat- 465 (405x3)
Bench- 345 (315x2)
Deadlift- 515
Total- 1325
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Old 07-30-2013, 09:57 PM   #20
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Pump on Soldier.
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