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06132014, 10:25 PM  #1  
CaseyB1987
has no status.
Senior Member
Max Brawn
Join Date: Jun 2013
Location: East Tennessee
Posts: 503
Training Exp: Less than a year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
My Mood:
Reputation: 14848

Just get Stronger!



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06132014, 11:13 PM  #2  
Sandbox
has no status.
Senior Member
Uber Brawn
Join Date: Jan 2014
Location: San Diego, CA
Posts: 377
Training Exp: 28
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Dead Cow
Reputation: 19965

Giddy up Casey! I'm on board.



06152014, 08:01 PM  #3  
CaseyB1987
has no status.
Senior Member
Max Brawn
Join Date: Jun 2013
Location: East Tennessee
Posts: 503
Training Exp: Less than a year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
My Mood:
Reputation: 14848

6/15/14, Workout (A)
3x5 is my goal for all my heavy compounds but if I feel like I can do a extra set, I will. I'll make notes about any extra sets I manage to do. Squat: 135 x 5 185 x 3 225 x 2 245 x 1 265 x 1 275 x 1 280 x 1 285 x 1 285 x 5 285 x 5 285 x 3 285 x 2 *extra set Close Grip Bench: bar x 10 135 x 5 155 x 3 165 x 2 175 x 1 180 x 1 185 x 5 185 x 5 185 x 4 185 x 2 *extra set Barbell Rows: 135 x 5 175 x 3 185 x 2 190 x 5 190 x 5 190 x 4 190 x 3 *extra set 190 x 2 *extra set Leg Press: 3(45pps) x 5 3(45pps) + 1(25pps) x 15 3(45pps) + 1(25pps) x 15 3(45pps) + 1(25pps) x 12 3(45pps) + 1(25pps) x 8 *extra set Tricep Extension w/EZ Bar: (55lb on the bar) idk what the bar weights 55 x 10 55 x 10 55 x 8 Strict Curls w/EZ Bar: 60 x 10 60 x 10 60 x 6 Cable Pulldowns (for Ab's): 130 x 15 130 x 15 130 x 15 Walked 1 mile on treadmill 


06182014, 09:17 PM  #4  
CaseyB1987
has no status.
Senior Member
Max Brawn
Join Date: Jun 2013
Location: East Tennessee
Posts: 503
Training Exp: Less than a year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
My Mood:
Reputation: 14848

6/18/2014, Workout (B)
Gave pause squats a try and Holy Crap, they kicked my butt. When I finished I felt like I had done several sets of leg press + leg curls, but it was just 3x6 with 205. Tough, but I like it! Power Shrugs:*used versa grips for 345x5x5 225 x 5 295 x 3 315 x 1 325 x 1 335 x 1 345 x 5 345 x 5 345 x 5 345 x 5 345 x 5 345 x 2 *extra set Pause Squats: 135 x 5 185 x 3 200 x 1 205 x 6 205 x 6 205 x 6 *last rep was tough OHP (Lite): *shooting for 4x8 bar x 5 85 x 3 95 x 8 95 x 8 95 x 8 95 x 5 Seated Row (Machine): 145 x 15 145 x 15 145 x 15 Tricep Extension: *the EZ bar weights like 20lbs so I include that plus plate weight 75 x 10 75 x 10 75 x 8 Side Bends:w/Dumbbell 55 x 15 55 x 15 55 x 11 


06202014, 07:01 PM  #5  
CaseyB1987
has no status.
Senior Member
Max Brawn
Join Date: Jun 2013
Location: East Tennessee
Posts: 503
Training Exp: Less than a year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
My Mood:
Reputation: 14848

6/20/14, Workout (C)
Used versa grips on my last 2 sets of deadlifts and the last 2 sets of one arm rows. Deadlift: 135 x 5 225 x 3 265 x 1 275 x 1 285 x 1 295 x 1 305 x 1 315 x 1 315 x 5 315 x 5 315 x 5 315 x 3 315 x 2 OHP: bar x 5 95 x 5 105 x 1 115 x 1 120 x 1 125 x 1 125 x 5 125 x 5 125 x 4 125 x 2 DB Rows:*used versa grips 110 x 10 110 x 10 110 x 10 DB (Pause)Bench 60 x 10 60 x 10 60 x 8 60 x 5 Leg Curls: 130 x 15 130 x 15 130 x 15 Alternating DB Curls: 35 x 10 35 x 10 35 x 6 35 x 4 Cable Pulldowns: 130 x 15 130 x 15 130 x 15 


06212014, 03:02 AM  #6  
Chillen
Current Pic/Nov 30th, 2012: Rocken Lean
Senior Member
Max Brawn
Join Date: Feb 2011
Location: Kansas
Posts: 1,843
Training Exp: 5+ years
Training Type: Bodybuilding
Fav Exercise: Pullup/Bent Over Row
Fav Supp: Feeding the Brain
My Mood:
Reputation: 127992

Quote:
Persistence is the KEY that will set my goal FREE and fill myself with much Rockon GLEE All it takes is what is within...ME He, he...he, he..> Good workout! Keep at it! Have a great day! With Respect, Don 

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06222014, 03:55 PM  #7  
CaseyB1987
has no status.
Senior Member
Max Brawn
Join Date: Jun 2013
Location: East Tennessee
Posts: 503
Training Exp: Less than a year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
My Mood:
Reputation: 14848

6/22/14, Workout (A)
Thanks Don, I plan on rocken this out for as long i can make progress on it or until my goals change. Squat: 135 x 5 185 x 3 225 x 2 245 x 1 265 x 1 275 x 1 280 x 1 285 x 1 285 x 5 285 x 5 285 x 4 285 x 2 * Close Grip: bar x 10 135 x 5 155 x 3 175 x 1 185 x 1 185 x 5 185 x 5 185 x 5 185 x 3 * 185 x 2 * Barbell Rows: 135 x 5 185 x 3 195 x 5 195 x 5 195 x 3 195 x 2 * Leg Press: 3(45pps) + 1(25pps) x 15 3(45pps) + 1(25pps) x 15 3(45pps) + 1(25pps) x 15 3(45pps) + 1(25pps) x 11 * Tricep Extension w/EZ bar: 75 x 10 75 x 10 75 x 10 Strict Curls w/EZ Bar: *EZ bar = 20lb, so (bar + weights) 80 x 10 80 x 10 80 x 6 Cable Pulldowns for gut work: 140 x 15 140 x 15 140 x 11
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My Training Log 


06252014, 07:58 PM  #8  
CaseyB1987
has no status.
Senior Member
Max Brawn
Join Date: Jun 2013
Location: East Tennessee
Posts: 503
Training Exp: Less than a year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
My Mood:
Reputation: 14848

6/23/14, Workout (B)
I started using versa grips for power shrugs and I'm still testing to see what my back & traps can handle, so I'm making small jumps every workout until I find a weight I can only do for like 2x5. Then I'll keep working until i can do 5x5. Power Shrugs: 225 x 5 295 x 3 315 x 1 335 x 1 345 x 1 355 x 5 355 x 5 355 x 5 355 x 5 355 x 5 Pause Squats: 135 x 5 185 x 3 205 x 6 205 x 6 205 x 6 OHP: bar x 5 95 x 8 95 x 8 95 x 8 95 x 6 Seated Row (Machine): 160 x 15 160 x 15 160 x 11 Tricep Extension w/EZ: 75 x 10 75 x 10 75 x 10 Side Bends: 55 x 15 55 x 15 55 x 12
__________________
My Training Log 


06272014, 09:43 PM  #9  
CaseyB1987
has no status.
Senior Member
Max Brawn
Join Date: Jun 2013
Location: East Tennessee
Posts: 503
Training Exp: Less than a year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
My Mood:
Reputation: 14848

6/27/14, Workout (C)
Decided to not do so many warmup sets on my deadlifts, trying to save more energy for my working sets. Deadlift: 135 x 5 225 x 3 265 x 1 295 x 1 305 x 1 315 x 1 325 x 1 325 x 3 *tried 1st working set without versa grips 325 x 5 * used versa grips all the following sets 325 x 5 325 x 3 325 x 2 325 x 2 OHP: bar x 5 95 x 3 105 x 2 110 x 1 115 x 1 120 x 1 125 x 1 125 x 5 125 x 5 125 x 4 125 x 3 125 x 2 DB Rows: 115 x 10 115 x 10 *versa grips 115 x 8 *versa grips DB (Pause) Bench: 60 x 10 60 x 10 60 x 9 Alt DB Curls: 35 x 10 35 x 10 35 x 6 35 x 5 * extra set Was feel'n pretty wornout, so I took it easy on the Ab work and dropped weight after 1st set. Cable Pulldowns: 140 x 15 130 x 15 130 x 15
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My Training Log Last edited by CaseyB1987; 06272014 at 09:47 PM. 


06272014, 11:44 PM  #10  
Sandbox
has no status.
Senior Member
Uber Brawn
Join Date: Jan 2014
Location: San Diego, CA
Posts: 377
Training Exp: 28
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Dead Cow
Reputation: 19965

Good work Casey. Glad to see you using the versa grips and getting the best out of your back.


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