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  #11  
Old 01-13-2009, 01:23 AM
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Default Jan. 12

Leg Extension: 225lbs (10), 210lbs (12), 195lbs (12), 165lbs (15), 135lbs, kept dropping until I reached the rep amount (20)

Leg Press: 500lbs (12), 450lbs (12), 360lbs (15), 320lbs (15)

Squats: 185lbs (15), 185lbs (15), 135lbs (20), 135lbs (20)

Sissy Squat: 30lbs (10), 25lbs (12), 20lbs (15), BW (20)

Stiff Legged Dumbbell Deadlift: 60's (12), 60's (12), 50's (15), 50's (15)

Leg Curl: 130lbs (15), 120lbs (15), 100lbs (20), 90lbs (20)

Split Jump Squats: 3 X Failure

All these sets were done w/ 30 sec rests, I was dripping w/ sweat by the end of the workout, but I won't allow myself to quit. I had a tough time walking out of the gym and I can only imagine the DOMS that I will have tomorrow, but this is what it's all about.
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  #12  
Old 01-14-2009, 02:39 AM
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Default Jan. 13

Preacher Curls: 75lbs (12), 80lbs (10), 80lbs (10), 85lbs (9)

Supersetted w/ Standing Barbell Curls: 4 X Failure

Seated Cable Curls: 40lbs (9), 45lbs (9), 50lbs (9), 55lbs (8)

Standing Dumbbell Concentration Curls: 25lbs (12), 30lbs (12), 35lbs (10), 40lbs (8)

Skull Crushers: 65lbs (9), 75lbs (9), 85lbs (9), 95lbs (5)

Tricep Pushdowns: 140lbs (9), 150lbs (9), 160lbs (9), Triple drop set 150/130/110/90 Failure

Cable Kickbacks: 40lbs (10), 45lbs (10), 50lbs (8)

Supersetted w/

One-Arm Overhead Dumbbell Ext: 15lbs (10), (10), (8)

Good Mornings: 100lbs 3X10

Hanging Leg Raises: 3X10 BW

Exercise-Ball Crunch w/ medicine ball throw: 3X10 w/ 12lb ball

Reverse Woodchoppers: 3X10 35lb DB

The DOMS in my legs today was killer, I could feel it in the middle of the night. This workout went well, I really tried integrating what I read in the Oct issue of JHR, holding the isometric contraction not allowing the lactic acid to escape, it gave me an incredible burn. Probably my only complaint right now is I can't seem to kick this cold, but I know I'm mentally capable of training through it.
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  #13  
Old 01-15-2009, 03:20 AM
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Default Jan. 14

Just started the 8 weeks to bigger pecs 2 program, thus far it has been insane, my chest was on fire today, will definitely be experiencing DOMS tomorrow.

Dumbbell Bench: 65lbs (10), 70lbs (8), 75lbs (6), 70lbs (6)

Cable Incline Flys: 30lbs (12), 30lbs (10), 30lbs (8)

Decline Bench: 185lbs (6), 175lbs (8), 165lbs (10), 205lbs (2)

Machine Flat Press: 165lbs (8), 150lbs (8), 165lbs (6)

Pull-ups: BW 3XFailure

Straight arm pushdowns: 50lbs (15), 60lbs (12), 70lbs (10)

Lat Pulldowns w/ 30 sec static holds: 150lbs (8), 140lbs (8), 130lbs (8)

Reverse Donkey Calf Raises: 3 X Failure

Like I said chest got a great workout, want to burn out my lagging Lats, and had a little time left over so I went after the tibialis. Good workout, a little soreness from the workout yesterday nothing too major.
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  #14  
Old 01-16-2009, 12:28 AM
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Default Jan. 15

Dumbbell Presses: 50lbs (12), 55lbs (10), 60lbs (8), 65lbs (6), 55lbs (8), 50lbs (10), 45lbs (12)

Upright Rows 5X8: 90lbs, 100lbs, 100lbs, 90lbs, 90lbs

supersetted w/

Barbell Shrugs 5X8: 275lbs, 275lbs, 245lbs, 245lbs, 245lbs

Reverse Flys 5X12: 15lbs, 15lbs, 20lbs, 20lbs, 20lbs

Good Mornings: 105lbs 3X10

Hanging Leg Raises: 3X10 BW

Exercise-Ball Crunch w/ medicine ball throw: 3X10 w/ 12lb ball

Reverse Woodchoppers: 3X10 35lb DB

Donkey Calf Raises: 160lbs (30), 220lbs (15), 240lbs (15), 260lbs (12), 280lbs (10), 300lbs (8)

Seated Calf Raises: 2 Plates 3XFailure

No real complaints about shoulder pain today, there's just some lifts that my left shoulder is really weak on (i.e. flys, front raises). I'll probably have to find time to single it out one day, build up strength and endurance.
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  #15  
Old 01-17-2009, 12:35 AM
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Default Jan. 16

Reverse Barbell Curls: 80lbs (10), (8), 70lbs (10), (8), 60lbs (10), (8)

Supersetted w/

Hammer Curls: 30lbs (10), (8), 25lbs (10), (8), 20lbs (10), (8)

Seated Barbell Wrist Curls Triple drop set: 85lbs/75lbs/65lbs/45lbs

Leg Extensions: Went heavy until failure, drop weight repeated, and continued to drop weight, did this 3X

Leg Curls: Same as above

Adductor machine: Same as above

Good workout overall today, getting ready to hit up cardio before I go to communion tonight, I'll update later.
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  #16  
Old 01-17-2009, 03:25 AM
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Default

Had to bust out some quit cardio, but it got the job done. I was watching the preview to the upcoming BJ Penn/ Georges St. Pierre fight which had me pumped up, so I really pushed myself.

5 min warmup

20 HIIT on stationary bike

5 cool down
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  #17  
Old 01-18-2009, 03:41 AM
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Default Jan. 17

Pull-ups: Failure X 3

Deadlift: 225lbs (12), 275lbs (12), 315lbs (8), 365lbs (1)
tried to get up 405lbs, got it halfway and couldn't lock it out

T-Bar Rows: 2 Plates (15), 2 Plates + 1/4 (12), 3 plates (10), 3 plates + 1/4 (8)

Close-grip pulldowns: 150lbs (12), 160lbs (10), 170lbs (8)

Wide-grip Rows: 120lbs (12), 130lbs (10), 140lbs (8)

Hanging Leg Raises: 3X10 BW

Exercise-Ball Crunch w/ medicine ball throw: 3X10 w/ 12lb ball

Reverse Woodchoppers: 3X10 35lb DB

Pushup challenge: 200 pushups

20 min of HIIT on treadmill

Good workout overall, I wasn't really planning to go that hard today, because I have a wrestling match tomorrow, but once I get in there I can't control myself, I want to be the best. Though I failed at the 405lb deadlift, I really feel that if my back was a little fresher I could get it up, but it's driving me to work harder, and establish some goals for this year. Also I only accomplished a 1/3 of the 600 pushup challenge, but I WILL do this by the end of the year, I was really strict with the resting periods, last set I could barely finish, but my chest felt great.
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  #18  
Old 01-18-2009, 04:11 PM
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Default Jan. 18

5 min warmup

25 min 60-70% MHR on stationary bike

5 min cool down

Nothing special today, have a busy morning ahead of me before I drive to California for wrestling.
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  #19  
Old 01-19-2009, 11:02 PM
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Default Jan. 19

Ended up taking the day off, yesterday took it's toll on me. After wrestling and spending around 5 hours on the road I was spent. Also banged up my hip last night, so I've been in a little pain today. So I thought I'd take a day to reset my mind, focus on the tasks at hand, future goals, and go strong tomorrow. All I got to say is I hate taking days off, I feel horrible all day. But I'm mentally strong and I will finish this month off strong with some gains. Tomorrow is go time.
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  #20  
Old 01-21-2009, 12:42 AM
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Default Jan. 20

Lying Cable Curls: 100lbs (12), 100lbs (12), 110lbs (12), 120lbs (11)

Supersetter w/

Lying Drag Curls: same weights until failure

Incline Dumbbell Curls: 20lbs (10), 25lbs (10), 30lbs (8), 35lbs (7)
each set finished with 3 additional alternating curls

Seated High Pulley Concentration Extensions: 30lbs 2X15

Closegrip bench: 135lbs (10), 140lbs (10), 145lbs (9), 150lbs (8)

Incline Overhead Cable Extensions: 50lbs (12), 55lbs (11), 60lbs (11)

High Pulley Concentration Extensions: Triple drop set 50lbs/40lbs/30lbs/20lbs

Good Mornings: 105lbs 3X10

Hanging Leg Raises: 3X10 BW

Exercise-Ball Crunch w/ medicine ball throw: 3X10 w/ 12lb ball

Reverse Woodchoppers: 3X10 40lb DB

After yesterday it felt good to get back into the gym, no complaints today. Hip is feeling significantly better, so I'll be doing some legs tomorrow, really got to psych myself up for those because I need to go all out it's crunch time.
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