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  #551  
Old 08-12-2010, 04:00 AM
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Default Aug. 11

DB Pullovers: 60X10, 65X8, 75X6, 85X4

Smith Machine Incline Press: 2P+25'sX9X3 each set w/ different angle

Supinating DB Flys: 30X15, 35X12, 40X8 last rep static hold for 30 seconds

Decline DB Press: 55X10, 60X10, 65X6

Good workout tonight, my arm was really sore all day from the nightmare of a blood donation yesterday so I was a little skeptical on how my performance would be.
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  #552  
Old 08-13-2010, 02:32 AM
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Default Aug. 12

Lat Pulldowns: 4X10, 8

Cable Deadlifts: 5X10

T-bar Rows: 5X10

Lat Pullovers: 5X10

Hanging Leg Raises: 3X10

Standing Oblique Crunches: 3X10

Cable Crunches: 3X10

Would of liked to have gotten more done tonight, but time didn't permit. Overall lats feel good, and the cable deadlifts felt good, was thinking about how much I miss normal deadlifts today, hopefully soon.
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  #553  
Old 08-14-2010, 04:23 AM
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Default Aug. 13

Push Presses: 5X10, 8

Cable Reverse Flys: 6X10

Machine L-Laterals: 6X10

Seated DB Shrugs: 6X12

Smith Machine Upright Rows: 6X10

These are becoming some of my favorite muscles to workout, I'm really seeing results.
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  #554  
Old 08-15-2010, 02:14 AM
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Default Aug. 14

Reverse Swiss Ball Crunches: 3X10

Cable Woodchoppers: 3X10

Machine Crunches: 3X10

Donkey Calf Raises: 3 Triple Drop Sets

Leg Ext Tibialis Raises: 6X15

BTB Wrist Curls: 3XF

Reverse Wrist Curls: 4X10

Cardio: Jump rope 10X20 second intervals

Woke up with a headache today, but the family is out of town and it's an opportunity to hit the gym on the weekend so I took it. Motivation wasn't there when I started, but I slowly got into the groove. Saturdays are weird at my gym at the time I went not many people there, but about 50% were lifting with bad form. One guy was wearing a smedium doing horrible db curls, then checking out his arms in the mirror, then proceeded to exhibit a nasty case of imaginary lat syndrome. I got some good laughs in, but in the end it's about working hard.
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  #555  
Old 08-17-2010, 01:00 AM
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Default Aug. 16

BB Squats: 5X8

Leg Press: 5X8

Leg Ext: 5X8

Seated Leg Curls: 5X8

Seated Calf Raises: 5X12

My back held up for the squats today a little discomfort, but I'm getting it checked out tomorrow so hopefully they're able to point me in the right direction to get this problem fixed so it doesn't hinder my training anymore.
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  #556  
Old 08-18-2010, 04:14 AM
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Default Aug. 17

Incline DB Curls: 3X10, 8

Preacher Hammer Curls: 4X10

High Pulley Cable Curls: 4X10

Cable Kickbacks: 5X10

Incline Cable Overhead Ext: 5X10

Machine Dips: 5X10

Hanging Leg Raises: 3X10

Cable Crunches: 3X10

Standing Oblique Crunches: 3X10

Good arm workout, had to go before work today because of my appointment to get my back checked out. I have to have an X-ray done on it later this week, until then I'm on anti-inflammatory medication. It's looking like I may have to go down the PT road which I've been down so many times before, I'm just hoping nothing bad comes out on the X-Ray.
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  #557  
Old 08-19-2010, 01:31 AM
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Default Aug. 18

DB Bench: 70X10, 80X8, 90X6, 90X6 (partial reps followed on the 1st and last set, followed by static hold for 30 seconds)

Incline Cable Flys: 50X12, 50X10, 55X8 (followed by fascia stretching)

Decline Bench: 225X6, 215X8, 205X10, 275X2

Machine Press: 225X8, 225X7, 240X5

Great strength gains from a month ago (posted below), chest felt great today, looking forward to the last 3 weeks of this program.

Quote:
Originally Posted by HardCory View Post
DB Bench: 60X10, 65X8, 70X6, 75X6 (partial reps followed on the 1st and last set, followed by static hold for 30 seconds)

Incline Cable Flys: 40X12, 40X10, 40X8 (followed by fascia stretching)

Decline Bench: 205X6, 195X8, 185X10, 225X2

Machine Press: 210X8, 225X8, 240X5
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  #558  
Old 08-19-2010, 02:23 PM
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Default

Excellent strength gains!

And those partial reps can lead to some brutal DOMS, I used to employ them from time to time. How are you feeling?
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  #559  
Old 08-20-2010, 01:11 AM
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Quote:
Originally Posted by Commander View Post
Excellent strength gains!

And those partial reps can lead to some brutal DOMS, I used to employ them from time to time. How are you feeling?
Chest is definitely hurting today, between the partial reps, the static holds and the fascia stretching I have some pretty good DOMS right now. I desperately need an impressive chest so I will continue to punish myself until this happens.
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  #560  
Old 08-20-2010, 03:00 AM
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Default Aug. 19

Pullups: 4X10

Incline DB Pullovers: 4X10

Single Arm Cable Rows: 4X10

Face Pulls: 4X10

Back Ext: 3X12

Cable Deadlifts: 4X10

Hanging Leg Raises: 3X10

Machine Oblique Crunches: 3X10

Decline Situps: 3X10

Off subject had my lower back X-rayed today so hopefully I should find out early next week what's going on. All I know is even with the anti-inflammatory medication I'm still feeling a sharp pain in my lower back. People keep telling me it's the muscles, but definitely feels like the problem is skeletal, but we'll find out soon enough.
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