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Old 07-30-2008, 09:24 PM   #4831
Myostatin Whore
 
Join Date: Nov 2004
Location: Columbus, Ohio
Posts: 6,275
Photos: 11

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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Old 08-03-2008, 05:36 PM   #4832
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Join Date: Nov 2004
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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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Old 08-04-2008, 05:09 PM   #4833
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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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Old 08-06-2008, 09:10 PM   #4834
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Join Date: Nov 2004
Location: Columbus, Ohio
Posts: 6,275
Photos: 11

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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Old 08-08-2008, 06:53 PM   #4835
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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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Old 08-09-2008, 05:00 PM   #4836
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Join Date: Nov 2004
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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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Old 08-11-2008, 06:41 PM   #4837
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Join Date: Nov 2004
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Posts: 6,275
Photos: 11

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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Old 08-13-2008, 09:17 PM   #4838
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Location: Columbus, Ohio
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Photos: 11

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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Old 08-15-2008, 04:19 PM   #4839
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Join Date: Nov 2004
Location: Columbus, Ohio
Posts: 6,275
Photos: 11

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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Old 08-15-2008, 04:21 PM   #4840
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gj.



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Old 08-17-2008, 03:14 PM   #4841
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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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Old 08-17-2008, 06:30 PM   #4842
fiendish thingy
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can't wait to take a ride on the back offering hj's along the way.



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Old 08-17-2008, 10:28 PM   #4843
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No thanks.



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Old 08-18-2008, 03:00 PM   #4844
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Old 08-19-2008, 07:07 PM   #4845
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Location: Columbus, Ohio
Posts: 6,275
Photos: 11

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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Old 08-21-2008, 07:47 PM   #4846
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Join Date: Nov 2004
Location: Columbus, Ohio
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Photos: 11

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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Old 08-25-2008, 05:21 PM   #4847
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Join Date: Nov 2004
Location: Columbus, Ohio
Posts: 6,275
Photos: 11

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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Old 08-26-2008, 09:00 AM   #4848
fiendish thingy
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congrats



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Old 08-27-2008, 08:52 PM   #4849
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Join Date: Nov 2004
Location: Columbus, Ohio
Posts: 6,275
Photos: 11

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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Old 08-29-2008, 05:01 PM   #4850
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Join Date: Nov 2004
Location: Columbus, Ohio
Posts: 6,275
Photos: 11

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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Old 08-31-2008, 03:06 PM   #4851
Myostatin Whore
 
Join Date: Nov 2004
Location: Columbus, Ohio
Posts: 6,275
Photos: 11

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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Old 09-01-2008, 01:38 PM   #4852
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Location: Columbus, Ohio
Posts: 6,275
Photos: 11

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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Old 09-03-2008, 10:12 PM   #4853
Myostatin Whore
 
Join Date: Nov 2004
Location: Columbus, Ohio
Posts: 6,275
Photos: 11

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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Old 09-05-2008, 02:58 PM   #4854
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Join Date: Nov 2004
Location: Columbus, Ohio
Posts: 6,275
Photos: 11

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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Old 09-07-2008, 07:19 PM   #4855
Myostatin Whore
 
Join Date: Nov 2004
Location: Columbus, Ohio
Posts: 6,275
Photos: 11

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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Old 09-08-2008, 06:18 PM   #4856
fiendish thingy
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what is your current bench PR?



fufu's 1337 Journal

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Old 09-08-2008, 06:50 PM   #4857
I am Rollo Tomassee..
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I am guessing 275lbs. 280 might have been possible without the ladder before an attempt.



6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
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Old 09-09-2008, 07:25 AM   #4858
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