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08042014, 12:13 AM  #41  
Sandbox
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Senior Member
Uber Brawn
Join Date: Jan 2014
Location: San Diego, CA
Posts: 397
Training Exp: 28
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Dead Cow
Reputation: 21165




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08042014, 06:32 PM  #42  
CaseyB1987
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Senior Member
Max Brawn
Join Date: Jun 2013
Location: East Tennessee
Posts: 533
Training Exp: Less than a year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
My Mood:
Reputation: 15948

Training update
Thanks sandbox, I try to stick with a weight until I feel confident, and not let my ego get the better of me.
I'm gonna make a little tweak and switch workouts B & C, so same workouts just switching the days. Steve recommended doing deadlifts on the middle day, so why not. And I've started making a serious effort to get my ass up out of bed and do cardio every morning. I've been stuck at 250lbs for 2 months now and I'm sick of it, and its my fault for eating too much. I want to get down to 220lbs by the end of the year. I'm gonna give the 70's diet a try, cut the carbs, up the protein and see if it works.
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08062014, 08:06 PM  #43  
CaseyB1987
has no status.
Senior Member
Max Brawn
Join Date: Jun 2013
Location: East Tennessee
Posts: 533
Training Exp: Less than a year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
My Mood:
Reputation: 15948

8614, workout B
Deadlift: 135 x 5 225 x 3 275 x 1 295 x 1 305 x 1 315 x 1 325 x 1 335 x 1 345 x 1 345 x 5 345 x 5 345 x 4 345 x 3* Strict Press: bar x 10 95 x 5 105 x 3 115 x 1 120 x 1 125 x 1 130 x 1 130 x 5 130 x 5 130 x 3 *got out of the groove and missed the 4th rep 95 x 8 95 x 8 95 x 8 95 x 7 DB Rows: 120 x 10 120 x 10 120 x 10 120 x 9 Lying Tricep Extensions: 85 x 10 85 x 10 85 x 5 DB Curls: 35's x 10 35's x 10 35's x 9 Leg Curls: 140 x 15 140 x 15 140 x 15 Cable Pulldowns (gut work): 145 x 15 145 x 15 145 x 15
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08092014, 10:18 AM  #44  
CaseyB1987
has no status.
Senior Member
Max Brawn
Join Date: Jun 2013
Location: East Tennessee
Posts: 533
Training Exp: Less than a year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
My Mood:
Reputation: 15948

8/8/14, workout C
I watched steve's video on what he called "52" training. I've decided to try it cuz 3x5 is get'n boring, plus I like the idea of going "all out" on the last set. Power Shrugs: 225 x 10 275 x 3 295 x 1 315 x 1 365 x 1 385 x 1 405 x 1 405 x 5 405 x 4 405 x 3 405 x 2 405 x 4 Pause Squats: 135 x 5 185 x 5 205 x 1 205 x 8 250 x 8 205 x 8 205 x 5 DB Bench: 55's x 5 *warmup 65's x 10 65's x 10 65's x 10 65's x 6 Incline DB Bench: 45's x 12 45's x 12 45's x 10 45's x 8 Seated Row Machine: 165 x 5 *warmup 175 x 15 175 x 15 175 x 13 175 x 7 Tricep pushdowns: *not sure on the weight, it said 80lbs but you know how cable machines are... 80 x 15 80 x 15 80 x 15 Side Bends: 60 x 15 60 x 15 On power shrugs everything below 405 was a warmup and I decided to throw in another tricep exercise because i feel like they need worked harder.
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08102014, 06:43 PM  #45  
CaseyB1987
has no status.
Senior Member
Max Brawn
Join Date: Jun 2013
Location: East Tennessee
Posts: 533
Training Exp: Less than a year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
My Mood:
Reputation: 15948

8/10/14, A
A miracle happened last week. My gym actually got a second powerrack! When I walked in and saw both racks, I yelled "HELL YEAH", and scared the shit out of some old man. I still use the old rack but now the bros have a place to curl and I can squat without someone asking me "how many sets you got left... bro?". Squat: 135 x 5 185 x 3 225 x 2 245 x 1 265 x 1 275 x 1 285 x 1 290 x 1 295 x 1 295 x 5 295 x 4 295 x 3 295 x 2 295 x 2 CG Bench: 135 x 5 155 x 3 175 x 2 185 x 1 195 x 1 195 x 5 195 x 4 195 x 3 195 x 2 195 x 4 *go up 5lbs next sunday Incline DB Bench: 45's x 12 45's x 12 45's x 11 45's x 9 BB Rows: 135 x 5 185 x 2 205 x 1 205 x 5 205 x 4 205 x 3 205 x 2 205 x 3 *add 5lbs Leg Press: 5(45pps) + 1(25pps) x 15 5(45pps) + 1(25pps) x 15 5(45pps) + 1(25pps) x 15 Lying Tricep Extensions: 85 x 10 85 x 10 85 x 6 Strict Curls w/EZ Bar: 85 x 10 85 x 10 85 x 5 Cable Pulldowns (gut work): 150 x 15 150 x 15 150 x 15
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08132014, 06:11 PM  #46  
CaseyB1987
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Senior Member
Max Brawn
Join Date: Jun 2013
Location: East Tennessee
Posts: 533
Training Exp: Less than a year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
My Mood:
Reputation: 15948

8/13/14, B
The gym opened 30min late so I had to skip the gut work but I managed to get everything else done. Deadlift: 135 x 5 225 x 3 275 x 1 295 x 1 305 x 1 315 x 1 325 x 1 335 x 1 345 x 1 355 x 1 355 x 5 *last 2 reps were touch'n go 355 x 4 355 x 3 355 x 2 355 x 2 Strict Press: bar x 10 95 x 5 105 x 2 110 x 1 115 x 1 120 x 1 125 x 1 130 x 5 130 x 5 130 x 4 130 x 3 130 x 2 130 x 2 95 x 8 95 x 8 95 x 8 95 x 8 *my form was shit, extra volume's not work'n, gotta try something else DB Rows:*used versa grips on all sets 120 x 10 120 x 10 120 x 10 120 x 10 Lying Tricep Extensions: 85 x 10 85 x 8 *triceps & front delts not felling good, drop weight try to finish another set 80 x 7 *triceps burnt out from from ohp Alt DB Curls: 35's x 10 35's x 10 35's x 10 Leg Curls: 140 x 15 140 x 15 140 x 15 No Ab work, ran out of time I have to rethink how I need to work my shoulders. I like the strict press and I want be better at it but adding volume after heavy sets does the exact opposite. Because the weight is light, I dont stay tight and I might as well be doing Incline bench. I've read a few articles about strict press and they all talk about the same problem. Rather than add volume they recommend adding frequency instead, but I dont know if I should do heavy strict press twice a week or use a hammer strength shoulder press to build up my shoulders? I use the leg press to help my squat and it seems to be working, so... maybe the hammer strength will work the same way...? I guess theirs only one way to find out.
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08152014, 08:03 PM  #47  
CaseyB1987
has no status.
Senior Member
Max Brawn
Join Date: Jun 2013
Location: East Tennessee
Posts: 533
Training Exp: Less than a year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
My Mood:
Reputation: 15948

8/15/14, C
OK, may still have to tweak the reps/sets a little but I've reorganized this day so its more balanced like a fullbody's supposed to be. Power Shrugs: 225 x 10 275 x 3 295 x 1 315 x 1 365 x 1 385 x 1 405 x 1 410 x 1 410 x 5 410 x 4 410 x 3 410 x 2 410 x 4 Your thinking... "he only went up 5lbs...?" well thats how steve said to do it and he knows what he's talking about. Pause Squats: 135 x 5 185 x 3 205 x 1 205 x 8 205 x 8 205 x 8 205 x 6 (Hammer Strength) Shoulder Press : 1(45pps) x 10 1(45pps) x 10 1(45pps) x 10 1(45pps) x 10 Incline DB Bench: 45's x 12 45's x 12 45's x 11 45's x 9 Seated Row (Machine): 175 x 10 175 x 10 175 x 10 175 x 10 Tricep push downs: 85 x 12 85 x 12 85 x 12 Alt DB Curls: 35's x 10 35's x 10 35's x 10 Side Bends: 60 x 20 I could have done more weight on the shoulder press but I'd never used it before really just wanted to get a feel for it. As far as the isolation work goes, I'll stick with with the classic 812
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08152014, 11:05 PM  #48  
Sandbox
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Senior Member
Uber Brawn
Join Date: Jan 2014
Location: San Diego, CA
Posts: 397
Training Exp: 28
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Dead Cow
Reputation: 21165

Yeah Casey...if there is any body part you don't want to take chances with it's the shoulders. Smart to go carefully into that good night.


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08172014, 01:56 PM  #49  
CaseyB1987
has no status.
Senior Member
Max Brawn
Join Date: Jun 2013
Location: East Tennessee
Posts: 533
Training Exp: Less than a year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
My Mood:
Reputation: 15948

8/17/14, A
Thanks Sandbox, gotta check myself before I wreck my myself. Squat: 135 x 5 185 x 3 225 x 2 245 x 1 265 x 1 275 x 1 285 x 1 290 x 1 295 x 1*warmups complete 295 x 5 295 x 4 295 x 3 295 x 2 295 x 2 CG Bench Press: 135 x 5 155 x 3 175 x 2 185 x 1 190 x 1 195 x 1 200 x 1 200 x 5 200 x 4 200 x 3 200 x 2 200 x 2 Barbell Rows: 135 x 5 175 x 3 185 x 2 195 x 1 205 x 1 210 x 5 210 x 4 210 x 3 210 x 2 210 x 2 DB Bench Press:*Gonna do 4 sets on these 65's x 12 65's x 12 65's x 10 65's x 6 Leg Press:*4 sets on these to 5(45pps) + 1(35pps) x 12 5(45pps) + 1(35pps) x 12 5(45pps) + 1(35pps) x 12 5(45pps) + 1(35pps) x 12 Lying Tricep Extensions:*dropped the weight a little so I could focus on form and get in some solid reps 80 x 10 80 x 10 80 x 10 Strict Curls w/EZ Bar: 85 x 10 85 x 10 85 x 10 Pulldowns (gut work): 150 x 20 150 x 20 And I've started doing all my presses with a (1)one count pause at the bottom.
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08192014, 06:05 PM  #50  
CaseyB1987
has no status.
Senior Member
Max Brawn
Join Date: Jun 2013
Location: East Tennessee
Posts: 533
Training Exp: Less than a year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
My Mood:
Reputation: 15948

8/19/14, B
Deadlift: 135 x 5 225 x 3 275 x 1 295 x 1 315 x 1 325 x 1 335 x 1 345 x 1 355 x 1 355 x 5 355 x 4 355 x 3 355 x 2 355 x 3 OHP: 95 x 5 105 x 2 115 x 1 120 x 1 125 x 1 130 x 1 130 x 5 130 x 4 130 x 3 130 x 2 130 x 3 DB Rows: with 125, biggest DB's in the gym 125 x 8 125 x 8 125 x 8 125 x 8 Lying Tricep Extensions: 85 x 10 85 x 10 85 x 6 Alt DB Curls: 40's x 8 40's x 8 40's x 7 Bulldozer Side Laterals: 30 x 10 30 x 10 30 x 10 Leg Curls: 150 x 12 150 x 12 150 x 10 150 x 10 Side Bends: 60 x 20 Not too bad for only having 4hrs of sleep. Gotta get my sleep pattern straightened out. Oh well...I should sleep good tonight. I'll take a couple benadryl they always help me sleep.
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