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Old 10-16-2013, 05:59 PM   #41
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Good work MG. Is there nothing you can do about the hip trouble?

Keep crushing.
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Old 10-17-2013, 04:56 PM   #42
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Quote:
Originally Posted by MikeM View Post
Good work MG. Is there nothing you can do about the hip trouble?

Keep crushing.
I've been doing foam rolling, stretching, and prehab/rehab exercises it's getting a little better. Not 100% but a lot better then what it was. 225 had been hurting, felt like everything was gonna rip and now I'm squatting 295 for 3 reps. Not great but what I'm doing must be working somewhat, at least I hope so lol


Wednesday 10/16/13 Bench

Rotator Cuff: 3x15, 5x15

Bench Press
45x12, 3 sets
95x8
135x5
185x3
225x1
235x3
245x3
255x3
265x3
275x5(POR grip) Slingshot
295x3(POR grip) Slingshot

Incline DB Press
70x12
70x8
One-Arm Pec-Dec Flyes
45x20
60x20
75x20
each arm

Wide-Grip Pulldowns
90x12
110x12
130x12
Seated Cable Rows
90x12
100x12
110x12
Rear Delts on Pec-Dec
100x12
110x12
130x12

Lying DB Skullcrushers
30x3x12
One-Arm Machine Preacher Curls
30x3x12
each arm

CSR Shrugs(plate loaded)
25x3x12

(That was it. Bench felt a little heavy but is coming along.)
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Old 10-17-2013, 06:51 PM   #43
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Thursday 10/17/13 Lower Accessory

Warm-Up
Leg Extensions: 25x2x20
Lying Leg Curls: 25x2x20

Front Squats
45x5
95x3
135x1
145x5, 3 sets

BB Good Mornings
95x3x10

1-Legged Leg Extensions(plate loaded)
25x20
35x20
45x20
each leg
1-Legged Standing Leg Curls
25x20
30x20
35x20

1-Legged Standing DB Calf Raises
20x3x20
each leg

Abs: 3 sets of 20 reps

(That was it. Lifted at the home gym tonight. Hip was sore today and hurt a little bit on the front squats, so I didn't want to over do it with the weight.)
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Old 10-19-2013, 03:14 PM   #44
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Saturday 10/19/13 Upper Accessory

Warm-Up
Standing Rotators: 3x15, 5x15
Side Raises: 5x12, 8x12
Mini-Band Pec Flyes: 2 sets of 20
Pulldowns: 50x12, 70x12

Illegal Wide-Grip Bench Press
45x12, 2 sets
95x8
115x8
135x3
185x10
195x10
205x10

Standing Overhead BB Press
45x5
95x3
115x1
135x3
145x3
155x3

One-Arm DB Rows
70x12
80x12
90x12
each arm
Face Pulls(plate loaded)
50x12
60x12
60x12

One-Arm Tricep Pushdowns(plate loaded)
20x12
25x2x12
each arm
One-Arm DB Preacher Curls
25x3x12
each arm

Neck Raises
25x2x15(all 4 sides)

(That was it. Lifted at my home gym today and had a awesome workout. Best I've felt in the gym in awhile!!)
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Training log
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Old 10-21-2013, 07:32 PM   #45
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Monday 10/21/13 Squats

Squats
45x5, 2 sets
135x5
185x5
225x5
275x3 added Belt
295x1
315x1
315x3, 3 sets(added reverse Mini's)

(That was it. Had to hurry straight after work and lift so I could make it to the PTC meeting at children's school. On a good note the hips are feeling a lot better so I decided to test it a little and very little hip pain, but I can still feel my right leg trying to overcompensate for my left. So I am gonna up the unilateral work on legs a bit. On a bad note the hips are getting better but now my knees are aching lol. I jumped off the fork truck today at work and my left knee popped and it's been aching a little ever since.)
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Best Lifts
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405/315/475 Raw

Training log
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Old 10-23-2013, 07:21 PM   #46
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Wednesday 10/23/13 Bench

Reverse-Band Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x3 added reverse Mini's
295x3
315x3 added loose KK Denim shirt
335x3
315x5, 2 sets

Close-Grip BP(thumb-length from smooth)
225x2x5
Low-Incline DB Press
50x12
65x10

Pull-Ups
BW 10 reps
Bent-Over BB Yates Rows
135x12
185x10, 2 sets
Shrug-Ups
BWx3x10

(That was it. Decided to put on the loose KK denim shirt that John gave me awhile back just to get some shirt work in. Lifted at my home gym today and didn't have a spotter, so I didn't go very heavy.)
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Training log
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Old 10-24-2013, 08:41 PM   #47
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Thursday 10/24/13 Deadlifts

Front Squats(paused on a parallel box)
45x5
95x3
135x1
185x5 added belt here
195x5
205x5
215x5
225x5

Rack Pulls(mid-shin level)
135x3
225x3
315x3
365x3
405x3 added belt
455x1
455x1

Dimmel DL's
225x2x10

(That was it. Lifted at my home gym, and it was getting late so I shut it down here. The rack pulls at mid shin level really hit my weak points.)
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Best Lifts
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405/315/475 Raw

Training log
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Old 10-26-2013, 11:01 AM   #48
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Old 10-28-2013, 09:31 PM   #49
muscle_g
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Monday 10/28/13 Squats

Squats
45x5, 2 sets
135x3
185x3
225x1
275x1 added Belt
315x1
350x1
365x1 added Briefs
405x1
455x1
475x1 reverse green bands
495x1 reverse green bands

Glute-Ham Raises
BWx12
BW+25x10
BW+25x10
1-Legged Leg Press
1PLx15
2PLx15
2PL+25x15
each leg
1-Legged Kneeling Leg Curls
50x12
70x12
each leg

Adducter/Abducter Machine
110x20
125x20
In & Out

Seated Calf Raises
80x3x25(2 legged)
40x2x20(1 legged)

Abs

(That was it. Everything felt good. This is the heaviest weight I've had on my back in months.)
__________________
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Training log
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Old 10-30-2013, 08:56 PM   #50
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Wednesday 10/30/13 Bench

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
45x12
95x8
135x5
185x3
225x2
275x1
245x5
245x5
225x8, last rep paused
275x3 added Titan Ram(POR grip)
275x3 Titan Ram(POR grip)

Fat-Bar Bench Press(POR grip)
160x8
180x8
200x8
Vertical Chest Press Machine
150x12
150x12
Incline DB Flyes
25x15
35x12

Lying DB Skullcrushers
25x12
30x12
35x10
One-Arm Trciep Pushdowns
40x15
50x15
60x15
each arm

(That was it. Bench felt pretty strong tonight. Wanted to do some back work but it was starting to get late.)
__________________
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Best Lifts
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405/315/475 Raw

Training log
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