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07-30-2008, 09:24 PM
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#4831 |
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Myostatin Whore
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Bench Assistance
Standing Barbell Military Press
45lbs x 2 sets x 15 reps 95lbs x 6 115lbs x 5 135lbs x 3 (wrist wraps on) 145lbs x 6 (pinkies on rings) 145lbs x 5 145lbs x 6 (move grip in about 1 inch) 145lbs x 6 Mid Grip Pullups BW x 4 sets x 6 reps Dips BW x 10 BW +25lbs x 6 BW +45lbs x 3 sets x 6 reps 1-arm DB Rows 65lbs x 6 80lbs x 6 90lbs x 3 sets x 6 reps Rope Grip Cable Pushdowns 60lbs x 12 60lbs x 10 stationary bike 20 mins 10/20 resistance stretch, rotator cuff work & band pull aparts |
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08-03-2008, 05:36 PM
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#4832 |
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Myostatin Whore
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ME Bench
Flat Barbell Bench
45lbs x 2 sets x 20 reps 95lbs x 8 135lbs x 6 135lbs x 3 175lbs x 8 (wrist wraps on) 205lbs x 5 (belt on) 215lbs x 3 245lbs x 3 sets x 1 rep 205lbs x 5 Hammer Strength Rear Delt Rows +90lbs x 10 +180lbs x 10 +230lbs x 3 sets x 8 reps Flat DB Bench 60lbs x 5 75lbs x 5 (wrist wraps on) 85lbs x 3 sets x 5 reps Neutral Grip Pulldowns 140lbs x 10 170lbs x 3 sets x 6 reps stretch & rotator cuff work |
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08-04-2008, 05:09 PM
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#4833 |
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Myostatin Whore
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ME Deadlift
Platform Deadlifts off 3-4" platform
135lbs x 10 135lbs x 6 185lbs x 6 225lbs x 3 (belt on) 275lbs x 3 315lbs x 3 365lbs x 3 sets x 3 reps Barbell Olympic Squats: narrow stance, no belt 135lbs x 8 185lbs x 6 (wrist wraps on) 225lbs x 2 sets x 8 reps Kneeling Rope Cable Crunches 150lbs x 15 170lbs x 20 170lbs x 15 190lbs x 10 190lbs x 10 Hammer Curls 35lbs x 10 per arm 35lbs x 9 per arm Preacher Curls 60lbs x 2 sets x 8 reps stretch |
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08-06-2008, 09:10 PM
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#4834 |
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Myostatin Whore
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Bench Assistance
Standing Barbell Military Press
45lbs x 15 45lbs x 12 95lbs x 8 115lbs x 10 115lbs x 10 115lbs x 9 Wide Grip Pullups BW x 8 BW x 7 Neutral Grip Pullups BW x 6 BW x 5 Dips BW x 20 BW x 13 Tricep Machine Press #6 x 12 #8 x 10 #10 x 10 #12 x 10 1-arm DB Rows 55lbs x 8 70lbs x 3 sets x 12 reps Cable Pushdowns 70lbs x 3 sets x 12 reps 15 mins elliptical 10/20 resistance stretch, rotator cuff work & band pull aparts |
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08-08-2008, 06:53 PM
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#4835 |
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Myostatin Whore
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DE Squat
Speed Box Squats
55lbs x 15 145lbs x 6 195lbs x 3 (wrist wraps on) 255lbs x 6 sets x 2 reps (belt on) Pull Throughs stack x 12 150lbs x 10 (moved to a heavier pulley) 170lbs x 12 170lbs x 12 Hyper Extensions BW x 12 BW x 12 Cybex Ab Crunch #8 x 12 #11 x 12 #12 x 8 #12 x 6 Hammer Strength seated shrugs +180lbs x 20 +230lbs x 3 sets x 12 reps Calf Raises 120lbs x 20 140lbs x 15 stretch |
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08-09-2008, 05:00 PM
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#4836 |
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Myostatin Whore
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ME Bench
Flat Barbell Bench
45lbs x 15 45lbs x 15 95lbs x 8 135lbs x 6 135lbs x 3 180lbs x 8 (wrist wraps on) 210lbs x 5 (belt on) 220lbs x 3 255lbs x 3 sets x 1 rep 210lbs x 5 Rows on Horizontal Leg Press +90lbs x 12 +140lbs x 10 +180lbs x 3 sets x 8 reps (2 plates per side) Flat DB Bench Press 55lbs x 6 70lbs x 2 sets x 10 reps (wrist wraps on) Neutral Grip Pulldowns 140lbs x 6 170lbs x 3 sets x 8 reps Band Piston Pushdowns Mini's x 30 per arm Mini's x 25 per arm stretch & rotator cuff work |
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08-11-2008, 06:41 PM
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#4837 |
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Myostatin Whore
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ME Squat
Barbell Box Squats (parallel box)
45lbs 2 sets x 12 reps 135lbs x 6 135lbs x 3 185lbs x 5 (wrist wraps on) 225lbs x 5 (belt on) 275lbs x 3 315lbs x 3 365lbs x 3 sets x 3 reps Good Mornings (no belt) 135lbs x 10 (wrist wraps on) 185lbs x 6 225lbs x 6 225lbs x 6 225lbs x 8 Standing Ab Pulldowns 90lbs x 10 100lbs x 10 110lbs x 8 110lbs x 6 100lbs x 8 Standing Hammer Curls 25lbs x 5 per arm 40lbs x 8 per arm 40lbs x 8 per arm Barbell Curls 75lbs x 2 sets x 8 reps stretch |
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08-13-2008, 09:17 PM
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#4838 |
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Myostatin Whore
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Bench Assistance
Bodyweight's hovering around 207lbs in the AM right now.
Standing Barbell Military Press 45lbs x 2 sets x 15 reps 95lbs x 6 115lbs x 5 135lbs x 3 (belt & wrist wraps on) 155lbs x 5 - Rep PR 165lbs x 3 - PR 175lbs x 2, failed 3rd - PR 155lbs x 5 Mid Grip Pullups BW x 8 Wide Grip Pullups BW x 8 BW x 6 BW x 6 Dips BW x 10 BW +35lbs x 5 BW +55lbs x 2 sets x 6 reps 1-arm DB Rows 75lbs x 6 90lbs x 5 (straps) 105lbs x 2 sets x 5 reps Cable Pushdowns 70lbs x 8 80lbs x 2 sets x 10 reps 20 mins stationary bike 10/20 resistance 5.2x miles stretch, rotator cuff work, & band pull aparts |
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08-15-2008, 04:19 PM
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#4839 |
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Myostatin Whore
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Squat Assistance
Hyper Extensions
BW x 12 +25lbs plate x 10 +50lbs DB x 6 +70lbs DB x 5 +70lbs DB x 6 +70lbs DB x 5 Glute Ham Raise BW x 3 sets x 8 reps Decline Situps +25lbs plate x 10 +50lbs DB x 6 +70lbs DB x 3 sets x 8 reps - rep PR DB Farmer's Walks 70lbs DB's x 3 round trips = 1 min RI between trips Cambered bar shrugs 135lbs x 12 185lbs x 10 225lbs x 12 (straps) 245lbs x 12 245lbs x 12 Standing Calfs 140lbs x 20 160lbs x 2 sets x 14 reps stretch |
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08-15-2008, 04:21 PM
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#4840 |
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fiendish thingy
Elite Member
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gj.
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08-17-2008, 03:14 PM
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#4841 |
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Myostatin Whore
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ME Bench
Had to make it a quick one today... Went to check out a bike...
Barbell Flat Bench Press 45lbs x 15 45lbs x 15 95lbs x 8 135lbs x 6 135lbs x 3 185lbs x 8 (wrist wraps on) 215lbs x 5 (belt on) 225lbs x 3 260lbs x 3 sets x 1 rep - 4 min RI's 215lbs x 5 Rows on Horizontal Leg Press +90lbs x 10 +140lbs x 6 +200lbs x 3 sets x 6 reps - 3 min RI's Neutral Grip Pushups on Hex Dumbbells - 1 min RI's BW x 15 BW x 15 BW x 12, rest 30 sec, 3 more reps Tomorrow, this will be my new toy:  |
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08-17-2008, 06:30 PM
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#4842 |
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fiendish thingy
Elite Member
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can't wait to take a ride on the back offering hj's along the way.
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08-17-2008, 10:28 PM
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#4843 |
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Myostatin Whore
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No thanks.
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08-18-2008, 03:00 PM
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#4844 |
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fiendish thingy
Elite Member
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08-19-2008, 07:07 PM
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#4845 |
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Myostatin Whore
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Deload Lower
Barbell Oly Squats
45lbs x 12 45lbs x 10 135lbs x 8 185lbs x 3 sets x 12 reps (wrist wraps on) SLDL's 135lbs x 10 185lbs x 3 sets x 12 reps Kneeling Ab Crunches 150lbs x 2 sets x 20 reps Cybex Ab Crunch #8 x 12 #8 x 2 sets x 15 reps Seated DB curls 30lbs DB's x 2 sets x 10 reps stretch |
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08-21-2008, 07:47 PM
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#4846 |
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Myostatin Whore
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Deload Upper
Incline Barbell Bench
45lbs x 2 sets x 12 reps 95lbs x 8 135lbs x 6 165lbs x 2 sets x 8 reps Barbell Bent Rows 95lbs x 10 135lbs x 10 155lbs x 2 sets x 10 reps Dips BW x 22 BW x 15 Hammer Strength Pulldowns +90lbs x 10 +140lbs x 2 sets x 10 reps Barbell Skull Crushers 65lbs x 2 sets x 12 reps 10 mins stationary bike intervals stretch, rotator cuff work & band pull aparts |
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08-25-2008, 05:21 PM
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#4847 |
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Myostatin Whore
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ME Squat
Barbell Free Squats
45lbs x 2 sets x 15 reps 135lbs x 6 135lbs x 6 185lbs x 5 (wrist wraps on) 225lbs x 5 (belt on) 275lbs x 3 315lbs x 3 375lbs x 1 415lbs x 1 - Raw PR: Probably had another 10-20lbs in me, was pretty smooth. Stance/form felt good on squats today for whatever reason. Good Mornings (no belt) 135lbs x 8 185lbs x 5 (wrist wraps on) 245lbs x 2 sets x 5 reps 225lbs x 8 Standing Ab Pulldowns 90lbs x 12 100lbs x 2 sets x 10 reps Barbell Curls 65lbs x 6 85lbs x 3 sets x 6 reps HS Preacher Curls +45lbs x +70lbs x 2 sets x 8 reps stretch Took the bike to the gym today, Getting quite a bit more used to it. |
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08-26-2008, 09:00 AM
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#4848 |
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fiendish thingy
Elite Member
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congrats
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08-27-2008, 08:52 PM
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#4849 |
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Myostatin Whore
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DE Bench
Speed Bench Press
45lbs x 2 sets x 15 reps 95lbs x 9 Close Grip: 135lbs x 3 sets x 3 reps Mid Grip: 135lbs x 3 sets x 3 reps Wide Grip 135lbs x 3 sets x 3 reps - 1 min RI's Neutral Grip Pullups BW x 6 sets x 4 reps ~2 min RI's Seated DB Military Press 50lbs x 6 65lbs x 3 sets x 6 reps (wrist wraps) Neutral Grip T-bar Rows +45lbs x 8 +90lbs x 2 sets x 12 reps Barbell Skull Crushers 65lbs x 6 75lbs x 6 85lbs x 5 +2 with light spot at bottom 85lbs x 5 +2 " " " " " 18 minutes stationary bike intervals stretch, rotator cuff work & pull aparts |
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08-29-2008, 05:01 PM
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#4850 |
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Myostatin Whore
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DE Deadlift
Speed Deadlifts
135lbs x 2 sets x 10 reps 185lbs x 6 225lbs x 6 sets x 3 reps (belt on) Barbell Lunges 45lbs x 8 95lbs x 8 135lbs x 2 sets x 12 reps (6 per leg) Pull Throughs 130lbs x 8 150lbs x 10 170lbs x 8 170lbs x 12 Cybex Ab Crunch #8 x 10 #10 x 10 #12 x 6 #10 x 12 stretch Of course I decided to take a chance and ride the bike to the gym, and it started raining about 1/2 through my workout. |
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08-31-2008, 03:06 PM
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#4851 |
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Myostatin Whore
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ME Bench
Flat Barbell Bench
45lbs x 2 sets x 15 reps 95lbs x 8 135lbs x 6 135lbs x 3 190lbs x 8 (belt & wrist wraps on) 220lbs x 5 230lbs x 3 270lbs x 3 sets x 1 rep - 5-6 min RI's: 3rd set was the best, good groove, bar stayed even (no tilt), fairly smooth 220lbs x 5 HS Rear Delt Rows +90lbs x 10 +140lbs x 8 +180bs x 10 +230bs x 2 sets x 8 reps Floor Pin Press Lockouts ~4-5 inch ROM 225lbs x 8 275lbs x 6 315lbs x 6 365lbs x 2 Seated Bent Rear Delt Flies 15lbs x 2 sets x 12 reps Cable Pushdowns 70lbs x 2 sets x 12 reps stretch, rotator cuff work & band pull aparts |
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09-01-2008, 01:38 PM
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#4852 |
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Myostatin Whore
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ME Deadlifts
Short one today
Convention Deadlifts from floor 135lbs x 10 135lbs x 6 225lbs x 6 (belt on) 275lbs x 3 315lbs x 3 365lbs x 2 405lbs x 5 - rep PR 405lbs x 3, loosened belt, +2 Standing Ab Pulldowns 90lbs x 2 sets x 12 reps stretch |
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09-03-2008, 10:12 PM
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#4853 |
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Myostatin Whore
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DE Bench
Speed Bench Press
45lbs x 2 sets x 15 reps 95lbs x 9 Close Grip 145lbs x 3 sets x 3 reps Mid Grip 145lbs x 3 sets x 3 reps Wide Grip 145lbs x 3 sets x 3 reps Neutral Grip Pullups BW x 4 BW + 20lbs x 3 sets x 4 reps Seated DB Military Press 55lbs DB's x 4 70lbs DB's x 2 sets x 6 reps (wrist wraps) - PR Neutral Grip T-Bar Rows +45lbs x 8 +90lbs x 6 +115lbs x 3 sets x 8 reps Barbell Skull Crushers 65lbs x 6 75lbs x 2 sets x 10 reps 14 minutes stationary bike intervals stretch, rotator cuff work & pull aparts |
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09-05-2008, 02:58 PM
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#4854 |
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Myostatin Whore
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DE Squat
Low Box Speed Squats
45lbs x 2 sets x 12 reps 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 6 sets x 3 reps (belt on) - 1 min RI's Barbell Lunges 45lbs x 12 95lbs x 8 135lbs x 2 sets x 12 reps Declined Situps +25lbs plate x 10 +45lbs DB x 6 +65lbs DB x 3 sets x 6 reps stretch |
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09-07-2008, 07:19 PM
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#4855 |
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Myostatin Whore
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ME Bench
Flat Barbell Bench
45lbs x 2 sets x 15 reps 95lbs x 8 135lbs x 6 165lbs x 3 200lbs x 8 (belt & wrist wraps on) 230lbs x 5 240lbs x 3 280lbs x 0 (lost about 1/3 or 1/2 way up) 265lbs x 1 265lbs x 1 225lbs x 4 HS Rear Delt Rows +180lbs x 8 +250lbs x 3 sets x 8 reps Flat DB Press with mini band around back 60lbs x 10 60lbs x 8 Rear Delt Flies on Pec Deck 80lbs x 10 100lbs x 2 sets x 10 reps rotator cuff work & pull aparts Got vids of bench, probably won't post until tomorrow or tuesday |
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09-08-2008, 06:18 PM
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#4856 |
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fiendish thingy
Elite Member
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what is your current bench PR?
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09-08-2008, 06:50 PM
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#4857 |
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I am Rollo Tomassee..
Elite Member
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I am guessing 275lbs. 280 might have been possible without the ladder before an attempt.
6' 209lbs (8/16)
Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal |
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09-09-2008, 07:25 AM
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#4858 | |
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fiendish thingy
Elite Member
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Quote:
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09-10-2008, 07:27 PM
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#4859 |
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Myostatin Whore
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DE Bench
Speed Bench Press
45lbs x 2 sets x 15 reps 95lbs x 9 135lbs x 3 Close Grip 155lbs x 2 sets x 2 reps Mid Grip 155lbs x 2 sets x 2 reps Wide Grip 155lbs x 2 sets x 2 reps - 1 min RI's Wide Grip Pullups BW x 8 BW x 8 BW x 6 BW x 6 Seated DB Military Press 50lbs x 4 60lbs x 3 sets x 8 reps Neutral Grip T-Bar Lever Rows +90lbs x 6 +115lbs x 5 +135lbs(3 plates) x 3 sets x 6 reps Incline Tate Presses 20lbs x 10 30lbs x 2 sets x 10 reps 10 mins elliptical stretch, rotator cuff work & pull aparts |
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09-12-2008, 02:54 PM
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#4860 |
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Myostatin Whore
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Squat Assistance
Ass to ankles Front Squats
45lbs x 2 sets x 10 reps 135lbs x 6 135lbs x 5 185lbs x 5 (belt on) 225lbs x 4 sets x 5 reps - PR Hyperextensions BW x 10 +25lbs plate x 8 +50lbs DB x 3 sets x 8 reps Declined Situps +25lbs plate x 8 +50lbs DB x 3 sets x 12 reps Cambered Bar Shrugs 135lbs x 10 185lbs x 8 265lbs x 2 sets x 8 reps (straps on) Standing Calf Raises 120lbs x 20 140lbs x 2 sets x 12 reps stretch |
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