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Old 06-17-2014, 01:49 AM   #51
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6/17/14 Tuesday



HIIT:

Elliptical: Level 10 for 1 mile; 9:45.

Squats w/ 135 x 5 minutes;

3 minute rest;

BW Lunges x 5 minutes;

3 minute rest;

Squats w/ 135 x 5 minutes;

3 minute rest;

BW Lunges x 5 minutes.


* The squats were killer, on my back. Overall it's a major workout.

* Lunges were not that bad. I can see me adding DB's in the near future.


Legs are pumped!
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Old 06-18-2014, 06:44 AM   #52
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6/18/14 Wednesday


* 5 minute warmup on the elliptical.

DB OHP: Warmup (15x12, 25x8); Drop set (50x8, 30x8, 15x10)
* Not much to say, just putting in work.

Weighted Dips: +35x12, +45x12, +55x10
* The +55 was just right. Had to grind out the last 3 reps.

Weighted Pull ups: +25x10, +15x8, +5x10
* The last set I was flyin' to the bar, well, it felt like it.

Alt DB Curls: Drop set (45x8, 30x8, 15x10)
* Pump.

Close-grip Bench: 155x12, 175x10, 195x8
* Love'em.

Front Squat: Barx12, 155x12, 175x8, 180x8, 135x12
* Love, not so much.

Standing Floor Calf Raise: 135x20, 155x20, 175x20
* Keep pushing weight. Getting tired, but got the work in.


Feel a little tired today, but a good workout nonetheless.
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Old 06-19-2014, 07:17 AM   #53
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6/19/14 Thursday


HIIT:

6 Rounds of:

5 minute Treadmill Walk, 15% Incline, 3 mph;

1 minute each of:
Push ups;
Lateral Raises;
DB Curls;
DB Kickbacks;
Situps.
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Old 06-20-2014, 02:14 AM   #54
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6/20/14 Friday


DB Upright Row: (Warmup: 25x10,10), (Drop set: 45x12, 30x10, 15x18)
* Slow-er movement than usual, felt good.

DB Incline Press: 60x12, 80x12, 95x10
* My wrists did not like the last 2-3 reps with the 95's; good work though.

1-Arm DB Row: 60x12, 80x12, 95x10
* Awesome, felt great.

BB Curl: 75x12, 85x10, 90x8
* Pretty easy at 90, wrists were gtg.

Close-grip Bench: 165x12, 185x12, 195x9
* Awesome work but my wrists did not like the 195.

Squats: (Warmup: 155x10,10), 225x12, 255x10, 275x8
* Feel good putting in reps.

Deadlift: 155x5, 225x1, 275x1, 295x1, 325x1
* 325 felt heavy today.


Overall awesome workout. My wrists were a bit "weak" today. It could have been because of the HIIT workout from yesterday.
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Old 06-23-2014, 02:27 AM   #55
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6/23/14 Monday


Z-Press: (Warmup: Barx10,10), 95x12, 105x10, 110x10
* Felt great, focused, and nice slow reps.

BB Bench: 155x12, 195x12, 225x10
* Knocked the reps out of the park. Grind out the last 2 reps at 225.

Pendlay Row: 135x12, 155x12, 170x10
* Not much to say here.

BB Curls: 75x12, 85x12, 100x8
* Slowly getting up in weight for reps. Feels good, wrists were okay today.

Cable Tri Extensions: 13x12, 15x12, +20x10
* The indicated weight on the plates is definitely not the actual working weight. So, I will log these as plate number plus extra weight added; 15 plates is the whole stack.

Squats: 155x12, 205x12, 215x10, 225x12
* Light-working sets today; felt great.

Calf Press: 225x20,20,20
* 3 sets of 20 performed with slow-controlled reps.


Feel good today, workout was great.
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Last edited by JBWarren70; 06-23-2014 at 09:23 AM. Reason: Forgot 2 exercises.
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Old 06-24-2014, 07:13 AM   #56
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6/24/14 Tuesday


HIIT:

5 Rounds of:
Exercise/Reps
Jumping Jacks/50-40-30-20-10
Push ups/50-40-30-20-10
Pull ups/25-20-15-10-5
Front Squats (115)/15-15-15-15-15
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Old 06-25-2014, 01:53 AM   #57
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6/25/14 Wednesday


DB OHP: (Warmup: 15x15, 25x8), (Drop Set: 50x10, 35x8, 20x8)
* Good set, had to grind out the last 2 at 50.

Weighted Dips: +35x12, +45x12, +60x10
* Keep increasing weight and knock out those reps, with control of course.

Pull ups: +30x10, +15x10, BWx8
* These were not easy.

DB Curls: (Drop Set: 45x10, 30x8, 15x12)
* I changed the movement at each weight, 45-Conventional/30-Hammer/15-Reverse.

Close-grip Bench: 160x12, 175x12, 195x10
* My favorite exercise, and the weight is still going up.

Front Squat: 135x12, 155x12, 175x10, 185x10, 205x5, 225x3, 245x2
* I finally figured out the technique for Front Squats! So, I decided to put in some work and see how heavy I could go. Boom, there it is.

Standing Floor Calf Raise: 135x20, 155x20, 175x20
* Workin'



Overall awesome workout, but then most are. I love being in the gym and seeing the results of the hard work I have been putting in. I am also excited about Front Squats, I finally got it.

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Old 06-27-2014, 07:24 AM   #58
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Join Date: May 2014
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6/27/14 Friday


DB Upright Row: (Warm up: 25x12, 10), (Drop Set: 50x10, 35x8, 20x12)
* Easy enough.

BB Bench: 155x12, 195x12, 230x10
* Awesome work.

Pendlay Row: 135x12, 155x12, 175x10
* Last 3 reps were a bit tough @ 175.

BB Curl: 75x12, 85x12, 100x8
* 100 is tough.

Close-grip Bench: 160x12, 180x12, 200x12
* Pushin' weight.

Squats: (Warm up: 135x12), 185x12, 225x12, 255x10, 275x10
* Feel great, ready to move up in weight next week.

Calf Press: 255x20,20,20
* I thought there was 235 on the sled, 2 of the plates were 55lb's.


Good workout, but I didn't feel great. I'm hungry, time for a 9" Veggie pizza.
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Old 06-30-2014, 07:20 AM   #59
JBWarren70
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Join Date: May 2014
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My Mood: Breezy
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6/30/14 Monday


BB Z-Press: (Warm up: Barx10,10), 95x12, 105x12, 115x8
* A bit heavy at 115, still managed 8 reps.

BB Bench: 135x12, 185x12, 205x12, 235x8
* I will continue next week with 235, I want 10 reps.

Pendlay Row: 135x12, 155x12, 180x10
* Felt great today.

BB Curl: 75x12, 105x8
* Only 2 sets but I was able to get 8 good reps with 105.

Reverse-Grip Cable Tri's: 10x12, 12x12, 13x12
* Getting some forearm work in with the reverse grip. I lowered the weight to see how it would go, and I used the EZ Bar attachment, gripping the inner 'V'.

Squats: 135x12, 205x12, 225x12, 235x12
* Light leg day, getting the reps in.

Standing Floor Calf Raise: 135x20, 160x20, 180x20
* Easy.

Treadmill Walk: 10% Incline for 10 min @ 3mph.


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Old 07-02-2014, 06:51 AM   #60
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Join Date: May 2014
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7/2/14 Wednesday


Z-Press: (Warm up: Barx10,10), 95x12, 105x12, 120x8
* 120 was heavy...

Weighted Dips: +40x12, +50x12, +65x10
* Starting to really feel the added weight.

Weighted Pull ups: +35x10, +15x8, BWx10
* Felt pretty good today.

DB Curls: (Drop set: 50x8, 35x8, 20x12)
* 50-Conventional, 35-Hammer, 20-Reverse Grip.

Close-grip Bench: 160x12, 185x10, 205x8
* The last rep of 205 I about lost the bar. My left wrist didn't want to play anymore. Which tweaked my back to control the bar. Which in turn affected the next exercise...

Front Squat: 135x12, 175x12, 185x8, 190x3
* First two sets were aight... last set, not so much.

Sumo Deadlift: 135x5, 225x5, 275x3, 315x3, 335x1
* Sumo's were easier than the close-stance I normally do. I have not performed DL with a sumo-stance in several months. I am liking this and my back was not too bothered...


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