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01-09-2013, 11:01 AM
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#111 (permalink) | ||||||||
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emekajokammor
is doin work
Menace
Max Brawn
Join Date: Jul 2011
Location: Disney Land
Posts: 1,373
Training Exp: 7
Training Type: Bodybuilding
Fav Exercise: Probably seated row
Fav Supp: Anabolic Pump
My Mood:
Reputation: 58476
  
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__________________
Emeka "The MeNAcE"Okammor www.EmekaOkammor.com Philippians 4:13 "I can do all things through Christ which strengtheneth me." Luke 1:37 "For with God nothing shall be impossible." Ronnie Coleman Signature Series V.I.P. Athlete www.thesimplefitness.com |
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01-09-2013, 03:51 PM
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#112 (permalink) | ||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
 Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 67,429
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1680197
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Strong pressing.
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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01-09-2013, 03:57 PM
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#113 (permalink) | ||||||||
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HumanHorrorFilm
has no status.
Wolfman of Ironsport
Max Brawn
Join Date: Jan 2010
Location: Philadelphia, PA
Posts: 1,027
My Mood:
Reputation: 38543
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LRB Week 3/52: Bench/Accessories
Strong pressing Liam, and i second the notion that hope the back feels better. Good idea laying off squatting. Rest/Recoop
Wednesday, January 9th, 2013 Warmups-3x100 jump rope, Diesel crew 2 min shoulder warmup Close Grip Bench *paused* 95x5 105x4 120x3 135x2 155x1 160x1 165x1 140x20(not paused)(more reps in tank) Incline DB Bench *used 350 method again. ot 51 reps in 3 sets last week with 50's, so used 55's today* 55x21 55x16 55x13 2 min rest between sets. Nice. DB Flies-25'sx20,20 V Bar Pushdowns 70x20 80x20,20,20 HLR's(Straight Leg)-BWx12,12,12 Side Bends-45lb Platex32R, 32L 100 total reps
__________________
"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason." |
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01-10-2013, 12:15 PM
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#114 (permalink) | |||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 67,429
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1680197
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Quote:
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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01-10-2013, 06:50 PM
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#115 (permalink) | |||||||||||
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tomahawk
has no status.
Senior Member
Brawn
Join Date: Jul 2010
Posts: 129
My Mood:
Reputation: 2010
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Quote:
Quote:
Quote:
My back is still a little tight after yesterday so I didn't squat again today. Two sessions to log. Wednesday 9 January 2013 5/3/1 Wave 3, Week 2, Day 1: 3's 1x5 70kg/154lbs 1x5 85kg/187lbs 1x5 102.5kg/225.5lbs 1x3 120kg/264lbs 1x3 137.5kg/302.5lbs 1x5 155kg/341lbs Squats felt solid so I decided to push the reps a little. Bench 1x5 50kg/110lbs 1x5 60kg/132lbs 1x5 72.5kg/159.5lbs 1x3 85kg/187lbs 1x3 95kg/209lbs 1x8 110kg/242lbs 1x12 85kg/187lbs Another solid bench session. Thursday 10 January 2013 5/3/1 Wave 3, Week 2, Day 2: 3's Military Press 1x5 35kg/77lbs 1x5 42.5kg/93.5lbs 1x5 50kg/110lbs 1x3 60kg/132lbs 1x3 67.5kg/148.5lbs 1x10 77.5kg/170.5lbs 1x12 60kg/132lbs Deadlifts 1x5 72.5kg/159.5lbs 1x5 90kg/198lbs 1x5 107.5kg/236.5lbs 1x3 125kg/275lbs 1x3 145kg/319lbs 1x3 162.5kg/357.5lbs Reps were solid. Still some slight discomfort in my right elbow. SA DB snatch 3x2 40kg/88lbs Supersetted with... Trap bar shrugs 3x20 70kg/154lbs I was going to do the 350 method Pat has been using but the weight was too light. DB hammer curl 1x20 12.5kg/27.5lbs 2x15 12.5kg/27.5lbs This was 350. I don't know if I could have got another decent rep on the last set. I'll up it to 15kg next time. |
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01-10-2013, 07:27 PM
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#116 (permalink) | ||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 67,429
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1680197
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242x8...quality work. I can see 325 bench coming up for you.
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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01-13-2013, 11:48 AM
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#117 (permalink) | ||||||||
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HumanHorrorFilm
has no status.
Wolfman of Ironsport
Max Brawn
Join Date: Jan 2010
Location: Philadelphia, PA
Posts: 1,027
My Mood:
Reputation: 38543
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LRB Week 3/52: Back/Bis
Sunday, January 13th, 2013
Jump Rope-1x150,150,100,100,100,100,100,100,100=1000 total jumps Warmups Stretching(Shoulders, Hamstrings, Piriformis, Hips) PVC Rolling(IT Band, Glutes, Back, Lats) BW Squatx25 RFESSx10r/L Lateral Lungesx10R/L Band Dislocatesx25 w/MM BPA'sx100 w/MM Pullups BWx13 BWx12 BWx8 BWx6 BWx6 Pendlay Rows-145x10,10,10,10 Shrugs 135x10 185x10 225x20 235x20 245x20 255x20 BB Curls-60x20,20/45x20,20 Side Bends-45lb Platex25R,25Lx2(100 reps) Neck-Harness+30x100 reps Bacon and Eggs PWO. Deadlifts/Squats tomorrow. Getting a bit heavier, so volume will be pulled back a bit on accessories
__________________
"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason." |
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01-15-2013, 02:30 PM
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#118 (permalink) | ||||||||
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tomahawk
has no status.
Senior Member
Brawn
Join Date: Jul 2010
Posts: 129
My Mood:
Reputation: 2010
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Looking good, Pat.
Monday 14 January 2013 5/3/1 Wave 3, Week 3, Day 1: 3's Squat 1x5 70kg/154lbs 1x5 85kg/187lbs 1x5 102.5kg/225.5 1x5 135kg/297lbs 1x3 150kg/330lbs 1x3 170kg/374lbs So, it turns out these weights were way too high. I copied the numbers down for Wave 5 week 3 by accident. It's a good sign that I managed to triple the top set, it should mean I've got plenty of room before I think about resetting. DB Bench - 350 method 1x23 20kg 1x19 20kg 1x15 20kg 57 reps in total so I'll move up next time. Supersetted with... Neutral grip pull ups 1x6 assisted by blue band 2x5 assisted by blue band 16 total reps. My pull ups are shameful. I'm adding 10 BW neutral grip pull ups to my goals for 2013. I'm going to be doing a variation of pull ups multiple times a week. Tate Press 3x10 12.5kg Any sort of extension seems to kill my elbow. I tried these on an incline bench and there was no pain at all so I'm going to add them in pretty regularly. |
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01-15-2013, 02:41 PM
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#119 (permalink) | ||||||||
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HumanHorrorFilm
has no status.
Wolfman of Ironsport
Max Brawn
Join Date: Jan 2010
Location: Philadelphia, PA
Posts: 1,027
My Mood:
Reputation: 38543
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I love when that happens, you misread the spreadsheet and still dominate a weight. Awesome, awesome.
350 method is pretty awesome eh?!
__________________
"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason." |
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01-15-2013, 02:45 PM
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#120 (permalink) | ||||||||
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HumanHorrorFilm
has no status.
Wolfman of Ironsport
Max Brawn
Join Date: Jan 2010
Location: Philadelphia, PA
Posts: 1,027
My Mood:
Reputation: 38543
|
LRB Week 4/52, Day 1:Squats/Deadlifts
Tuesday, January 15th, 2012
Warmups 5x100 Jump Rope PVC Roll IT Band, Glutes, Back, Hamstrings Stretch Piriformis, Hamstrings, Shoulders, Hips BW SQx25 RFESSx10R/L Side Lungesx10R/L Band Dislocates MMx25 Band Pullaparts MMx50,50 Squats 135x3x3(hips were still a little tight) 160x5 185x4 215x3 240x2 250x1 265x1 280x1 205x3x3(paused) *Beltless* Deadlifts 135x5 185x5 225x4 240x3 280x2 320x1 340x1 350x1 280x3,3 .Easy Reps/Sets again, feeling great. The volume is pretty awesome though. Leg Curls-80x20,20 Ab Wheel-BWx15,15,12,12 Cardio tomorrow
__________________
"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason." |
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