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Old 11-14-2013, 01:04 PM   #61
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Thursday Nov. 14, 2013

What up guys, so after two days rest, to let the back heal up, I felt 100% today, and did my favorite workout since returning from injury.

It was chest/shoulder/tri, so basically a push day, and it was extremely efficient, and awesome.

Warm: abs

1. Wall crunch-1 x 50
Superset with
Bicycles-1 x 50

2. Knee raise-2 x 25

Chest:

1. Incline bench press-205 x 9, 205 x 7, 185 x 8

2. Cable floor fly-60's x 12, 70's x 10

3. DB bench press-90's x 10, 90's x 8, 80's x 9

4. Incline cable fly-50's x 12, 60's x 12

Shoulders:

1. Seated shoulder press-140 x 12, 140 x 10, 140 x 10

2. Lateral raise-25's x 12, 30's x 12

3. Behind the neck press (hammer strength plate loaded): 140 x 12, 160 x 8, 140 x 9

4. Alternating Front raise-30's x 12, 35's x 12

Triceps:

1. Overhead rope extension-110 x 12, 130 x 10

2. Straight bar pulley Pushdown-150 x 12, 150 x 12

3. Cable kickbacks-40 x 12, 40 x 12

So, shoulders and chest I was focusing on two compound lifts (incline and DB flat/seated shoulder press and behind the neck press), with isolation exercises in between (flys for chest, and front/lateral raises for shoulders).

I was keeping things in the 8-12 rep range, and focusing on solid reps, with perfect form. Everything was hit up by the end of the workout and I left there feeling awesome.

Next week, the conditioning half of my week will be changed to push, pull, legs, while the first half will be split the same way it has been.
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Old 11-14-2013, 01:27 PM   #62
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Thats alot of work!
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Old 11-14-2013, 01:39 PM   #63
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Thats alot of work!
Yessir! Had to combine the few days I missed into one. Got it all done in about 49 minutes.
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Old 11-15-2013, 02:28 PM   #64
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Friday Nov. 15, 2013

Legs/Pull

Legs:

1. Seated toe raise-110, 130, 150, 150-25 reps each

2. Barbell toe raise-135, 135, 185, 205-25 reps each

3. Squats-135, 185, 205-12 reps each

4. Leg extension-245, 260-10 reps each

5. Leg press-180, 270, 450-12 reps each

6. Leg curl-130, 150-12 reps each

Back

1. Pull-ups-3 x 10

2. Lat Pulldown-130, 150, 170-12 each

3. Meadows rows-2 x 10 with 135

4. Bent over row-2 x 10 with 135

Biceps:

1. Preacher curls-100 x 10, 90 x 10

2. Cross body hammers-2 x 10 with 40

3. Straight bar Yo-Yo Set-1 x 15 w/ 45, 12 w/ 55, 20 w/35, 8 w/65

The pace really hit me hard, I thought I was going to throw up at one point, but pushed through.

Just to note: I was pausing in the hole each rep on the squats and exploding up. Hitting good depth with moderate weight, short breaks, kept the heart rate going for sure!
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Old 11-15-2013, 04:32 PM   #65
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grat volume man, enjoyed the vlog
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Old 11-15-2013, 05:10 PM   #66
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grat volume man, enjoyed the vlog
Thanks bro, gonna do another one next week and post it up in here
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Old 11-17-2013, 04:41 PM   #67
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Pretty good day today, my chest was pretty much done by the time I got around to flat bench, so I didn't go as heavy as planned. I initially attempted 285 and was going to shoot for 2, but it just wasn't feeling right, I was shot, so I dropped down to 275 for a clean rep, before lowering down to 225 for 2 x 5.

I also just started drinking SAN Green Supreme Fusion again yesterday, still enjoying the taste. Solid supplement I'd recommend to anyone.

Here's today's workout:

Abs: 100 bicycles superset with 100 flutters

Back:

1. Pull-ups-3 x 10 (wide, reverse, gorilla)

2. FTF Barbell Rows-3 x 6 with 195, 205, 215

3. Seated row-3 x 5 with 300

4. High pulley Pulldown-250 x 6, 260 x 4, 270 x 4

Chest:

1. Incline DB bench:

Warm: 65's x 6, 85's x 3, 95's x 1

Power: 110's x 6, 5, 4

2. Kneeling crossovers-120's x 6, 130's x 4

3. Flat bench-275 x 1, 2 x 5 with 225

4. Decline bench-225 x 10, 225 x 7

Looking forward to my style Deload next week, body is starting to get a little worn.
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Old 11-18-2013, 02:35 PM   #68
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Monday Nov. 18, 2013

Amazing day today. Felt awesome going in and had a great day. I struggled yesterday on flat bench, and did much better on close grip today, hit 275 x 3.

Seated DB press was also great, hitting 90's for all 3 sets. They went up much, much easier than usual.

Shoulders/traps:

1. Shrugs:

Warm ups: 135, 225, 315 x 10, 405 x 6

Power sets: 500 x 4, 455 x 5, 405 x 6

2. Upright rows: 135 x 4, 95 x 6

3. Seated DB shoulder press: 90's x 6, 5, 4

4. DB lateral raises using forced reps: 75 x 4, 80 x 4

Triceps:

1. Close grip bench:

Warm: 135 x 6, 205 x 3, 225 x 1

Power: 275 x 3, 255 x 4, 225 x 7

2. Decline cable skull crusher: 2 x 10 with 150

3. Rope extension: 100 x 6, 90 x 6

4. Seated overhead extension: 90 x 6, 100 x 4

Cardio:

DB Farmers Walks: 130's for 20 yards, 120's for 40 yards, 110's for 60 yards
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Old 11-19-2013, 10:57 AM   #69
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Originally planned to hit heavy deadlifts today, along with squats, but after hitting heavy lifts the last two days, getting little sleep last night, and a busy morning training people, I decided to listen to my body (feeling groggy), and take the rest day today. Will hit the workout tomorrow. Body definitely needs a day to recover.
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Old 11-19-2013, 12:34 PM   #70
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Killing it DJ. I'd need more rest then that for sure.
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