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Old 11-01-2008, 01:22 AM
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Ben2285 Ben2285 is offline
Ben2285 is doing everything possible to progress
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Join Date: Oct 2008
Location: PA
Posts: 382
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Well things haven't really slowed down hah here is review of the week..

Tuesday- Lower Power 70%

Machine Front Squat
770 x 5
770 x 5
770 x 5

Leg Extensions w/ occlusion
150 x 30
x 12
x 13
120 x 15

Wtd GHR
bw + 25 3 sets 5

Seated Calf Raise
160 x 12
170 x 8
170 x 8
170 x 7
170 x 6

Not much to say about today, just a submax power day. Felt pretty good though, I shouldn't have any problem reaching my pr goals.

Thursday- Upper Hypertrophy

RV BB Bench
6 sets 240 x 2

Pec Dec very slow, deep stretch
stack x 15, 10, 10
120 + band static stretch 24 secs

Rack Pullup
3 sets bw + 60 x 10

BB Row
3 sets 245 x 8

DB Pullover
125 x 8
120 x 10 PR for reps
110 x 8

Low Cable Row
180 x 20
215 x 8

Standing DB Side Raise slow, controlled negatives
30 x 15
drop
25 x 12
drop
20 x 10

BB Curl
110 x 10, 8
100 x 8

Skullcrushers
110 x 8, 6, 6

Awesome day today! Went in with a mission and got **** done... I felt great, got in 30 sets of upper body and left feeling swole ..

Friday - Lower Hypertrophy

Machine Front Squat
3 sets 690 x 10

Deadlift
405 x 10
315 x 10

Leg Extensions slow, controlled
stack x 13, 10, 10

DB Lunges
2 sets 50's for 30 yards each

Another good day, worked on some deadlifting form so I wasn't going all out with those but it definitely drained me for the rest of the workout. I think next cycle my lower body power movement will be deadlifts and I may just be goin for 6 . I'm also sore as hell from yesterday which feels **** good. Happy halloween guys!
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