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  #401  
Old 04-18-2011, 09:19 PM
Gregsimo Gregsimo is offline
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Day 101
Hypertrophy Military. 4/18/2011

Seated Military Press
99x10 (equal PR)
99x8
99x7
88x9

Upright Rows
70x14
70x11
70x9

CGBP
132x9
132x7
121x7

DB French Press
40x11
40x11
40x10

Equal PR on military and better performance across all sets. Went light on Upright rows as i've been on the same rep range for weeks now. CGBP and french press were spot on aswell. Going good.
Bodyweight: 166lbs and climbing
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  #402  
Old 04-19-2011, 08:57 PM
Gregsimo Gregsimo is offline
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Day 102
Deadlift. 4/19/2011

Deadlift
220x5
220x5

Pullups
Wide: BWx6
Wide: BWx5
Shoulder width: BWx5
Chin up: BWx5
Chin up: BWx4

Pendlay Rows
110x11
121x8
121x8

Reverse crunches
15
15
15

Farmers Walk
80's - 1 lap of the gym (~50m)

Used my belt for deadlifts today due to recent problems with lower back/glute. It felt really uncomfortable and it hurt as the belt dug in to my hips, nice purple bruises. Form was ok though which was the main aim. The rest of the workout was spot on.
I may start doing some more direct forearm work as size wise they are a weak link.
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  #403  
Old 04-20-2011, 11:49 AM
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Quote:
Originally Posted by Gregsimo View Post
I may start doing some more direct forearm work as size wise they are a weak link.
Not sure what your plan is, but I wouldn't waste time with wrist extension or curls, just my opinion.

You have the right idea with farmer's walks. Also, toss in a high rep set of deadlifts and some high rep dumbbell rows, those will kill the forearms with the added bonus of working your back as well.
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  #404  
Old 04-20-2011, 11:54 PM
Gregsimo Gregsimo is offline
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Quote:
Originally Posted by Commander View Post
Not sure what your plan is, but I wouldn't waste time with wrist extension or curls, just my opinion.

You have the right idea with farmer's walks. Also, toss in a high rep set of deadlifts and some high rep dumbbell rows, those will kill the forearms with the added bonus of working your back as well.
I was thinking along the lines on static holds and grip strength related exercises (all of the above i 100% agree with), maybe also the odd few sets of hangs from the pullup bar with weight attached (added bonus of spinal decompression which could be useful after my squat workout), farmers walk, i was considering high rep deadlifts once im feeling 100% on them too. I'm just looking to mix things up as my forearms are tiny compared to the rest of my arms but atleast they are strong, ive never once had to use straps, alternate grip or anything yet.
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  #405  
Old 04-21-2011, 03:19 PM
Gregsimo Gregsimo is offline
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Day 104
Heavy Bench. 4/21/2011

Bench Press
165x7 (PR)
176x5 (Equal PR)
176x4

Incline Bench
121x6
110x7
110x6
104.5x7

Dips
BW+5kg x8
BW+2.5kg x6
BW x7

Now that was a great workout. Beat my PR for 7 reps on bench and equalled my all time PR for 5 reps. I was fired up for todays workout and i've also been watching over and over the dave tate bench form videos, i have altered my leg position and my grip width slightly and the result today speaks for itself. Incline was ok (still feel very weak on this) Dips were good, and my triceps and chest felt fried after them.
So im 166lbs and benching my 5RM which i set when i was @ 174lbs. Result!
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  #406  
Old 04-23-2011, 09:14 AM
Gregsimo Gregsimo is offline
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Day 105
Heavy Squat. 4/22/2011

Squats
231x5 (Raw PR) http://www.youtube.com/watch?v=l-9MQS-l73Y
242x4 (Raw PR)
242x3

Front squats
132x9
132x7
132x7

RDL
100x11
100x11
100x11

Standing Calf Raises
150x17
150x14
150x10 (All sets 3 second negative, 1 second hold at top of rep)

Nice workout today, my belt made squats feel very awkward as it was digging into my hip bones, but i managed raw PR's and im not far off my all time PR (242x5 set wearing knee wraps). Couldnt waer my belt on front squats, it restricted my range of motion and it was impossible to get to depth. RDL were light to get used to the movement again. Calves hurt like hell. Day off today then Military press Easter sunday.
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Last edited by Gregsimo; 04-23-2011 at 09:47 AM.
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  #407  
Old 04-24-2011, 01:05 PM
Gregsimo Gregsimo is offline
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Day 107
Heavy Military. 4/24/2011

Seated Military press
121x5 (PR)
121x4
121x3

Upright Rows w/ side raises
80x12/11'sx11
80x10/11'sx11
80x9/11'sx10

CGBP
132x11
132x9
132x8

French Press
40x10
40x10
40x10
Solid on military today i'll stick with the weight next time and i should get more reps across all sets. Threw in a superset today to stop things going stagnent and inceased the volume on tricep work as i've discovered my triceps are responding better with increased volume. Day off tomorrow as im working all day then deadlift on tues.
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  #408  
Old 04-28-2011, 05:49 PM
Gregsimo Gregsimo is offline
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Day 111
Deadlift. 4/28/2011

Deadlift
242x5
264x3

Pullups
Wide: BWx7 (PR)
Wide: BWx5
Shoulder width: BWx5
Chin: BWx5
Chin: BWx4

Pendlay Rows
110x12
110x12
110x10

DB Farmers Walk
80'sx1 lap (50m)

AB Vacuums
30 secs
30 secs
30 secs

Planks
45 secs
40 secs

Deadlifts felt heavy today, and i expected them to, been ill for a couple of days and work has been hectic.
Pullups and rows were good. Massive focus on ab work now that im using a belt, so twice a week i'll be doing vacuums and planks. Maybe the odd few sets of standing cable crunches or reverse crunches.
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  #409  
Old 04-30-2011, 06:32 PM
Gregsimo Gregsimo is offline
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Day 113
Bench hypertrophy. 4/30/2011

Bench Press
154x8
143x9
143x8

Incline Db Press
45'sx8
40'sx9
40'sx8
40'sx7

Dips
BWx13
BWx9
BWx8

Db flyes
20'sx15
25'sx11
25'sx10

Solid benching today, although i did expect an extra rep on the first set but it just wasnt there. Doing Db incline for a couple of weeks as my incline press has stalled of late.
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  #410  
Old 05-01-2011, 10:39 PM
Gregsimo Gregsimo is offline
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Day 114
Squat hypertrophy. 5/1/2011

Squats
198x9 (PR)
198x7
187x8
187x8

Just squats today, i ran out of time to do anything else after throwing up (again) after the third set and then again after the 4th. Even one look back towards the rack made me nauseous so front squats seemed inappropriate i got changed, chugged my protein shake and went to work. Atleast it was job done with squats.
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