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  #851  
Old 08-25-2011, 01:26 AM
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Default Aug. 24

Lower Power

BB Squats:
260X5
270X4
275X3

SLDL:
270X6
290X6
300X6

Hammer Strength H Squat:
360X10
410X6

Standing Calf Raises:
315X8
315X7
315X6

Leg Ext:
210X6
210X6

Leg Curls:
200X6
200X6

Seated Calf Raises:
205X6
205X6
205X6

Good day in the gym, I feel like I'm getting within striking distance of PRs on squats, I've hit as high as both the leg ext and leg curl machines go. I was planning on doing some hack squats, but some girl had the leg press loaded up with 20 plates, and then proceeded to do 1 inch reps for an hour and a half, so I went to the other side of the gym where I could get access to some plates.
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  #852  
Old 08-25-2011, 11:07 PM
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Default Aug. 25

Cardio today 2 mile run was done in 14:12, knocked off 20 seconds despite not having run in the last 2 weeks due to illness, traveling and work schedule, time to get bigger, faster, and stronger.
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  #853  
Old 08-29-2011, 01:54 AM
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Default Aug. 26

Back and Shoulders Hypertrophy

Wide grip Pull-ups:
20X10
20X9
20X9
20X8

BB Rows:
135X10
155X10
185X10
185X10

BB Shoulder Press:
95X10
105X10
115X10
125X9

Reverse Machine Flys:
100X10
110X10
120X10
130X10

Cable Upright Rows:
100X10
110X10
120X10
150X10

Rope Pulldowns:
100X10
110X10
120X10
130X8

L-Laterals:
20X10
25X10
30X8
25X10

Jackknives:
BWX12
BWX12
BWX12

Cable Oblique Crunches:
50X12
50X12
50X12

Machine Crunches:
20X25
20X25
20X25

I tried something new today because my lats always seem to gas out on me, which forces me to lose less weight as sets progress, so today I spaced them out between exercises and was able to get at least 8 reps with that weight in every set.
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  #854  
Old 08-29-2011, 02:01 AM
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Default Aug. 27

Lower Hypertrophy

BB Squats:
225X8
225X8
225X8
225X8

RDL:
225X8
225X8
225X8
225X8

Single Leg Press (switched back and forth twice each set):
90X10
140X10
140X10

Donkey Calf Raises:
220X10
220X10
220X10
220X10

Reverse Donkey Calf Raises:
220X50
220X50

Leg Ext:
150X10
150X10
160X10
170X10

Seated Leg Curls:
120X10
120X10
140X10
140X10

The RDLs were done elevated today because my arms being as long as they are prevent me from getting a good stretch. The leg presses I had to stop a set short because my left hip started acting out, I injured this one in a car accident about 5 years ago, along with my lower back.

On another note I returned to the wrestling ring last night, felt a lot of emotions driving to the show recollecting the road that I've been down this past year. Match went really well, I still plan to take it slow, right now God is my number one priority and my family second.
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  #855  
Old 08-29-2011, 02:06 AM
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Default Aug. 28

Chest and Arms Hypertrophy

Swiss Ball Push-ups w/ DB Bench:
BWX10, 60X10
BWX10, 60X10
BWX10, 60X10
BWX10, 60X10

Skull Crushers:
75X10
75X10
75X10
75X10

Concentration Curls:
30X10
35X10
40X10
40X8

Dips:
BW+25X10
BW+25X10
BW+25X10
BW+25X10

Reverse Pushdowns:
100X10
110X10
120X10
130X10

Machine Curls:
80X10
80X10
80X10
80X10

Machine Flys:
130X10
140X10
150X10
150X8

Swiss Ball Crunches:
BWX25
BWX25
BWX25

Hanging Leg Raises:
BWX12
BWX12
BWX12

Walking Rotators:
45X12
45X12
45X12

Feeling really exhausted today, didn't get much sleep last night woke up with a sinus headache, but forced myself into the gym this afternoon, and made the most of my time.
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  #856  
Old 08-30-2011, 11:36 PM
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Default Aug. 30

Upper Power

BB Rows:
235X5
245X5 PR
250X3 PR

BB Bench:
210X5
215X4
220X3

Widegrip Pullups:
50X6
50X5

BB Shoulder Press:
135X6
140X6 PR
140X5

EZ Bar Curls:
115X6
115X6
115X6

Reverse Pushdowns:
150X8
155X7
160X6

CG Pulldowns:
220X6
230X6 PR

Hammer Strength Incline:
105'sX6
110'sX6

Nothing really to report today, I continue to get stronger in some lifts, hitting a PR in a push exercise which I didn't think I was going to do until the end of the year. I looked at my journal and at the end of May I was doing pull-ups with body weight on power days, and I've managed to move up to 50 pounds in a few months, God is good.
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  #857  
Old 08-31-2011, 12:11 PM
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Default

Quote:
Originally Posted by HardCory View Post
Nothing really to report today, I continue to get stronger in some lifts, hitting a PR in a push exercise which I didn't think I was going to do until the end of the year. I looked at my journal and at the end of May I was doing pull-ups with body weight on power days, and I've managed to move up to 50 pounds in a few months, God is good.
No doubt, God is good.

PR's keep coming in this log.
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  #858  
Old 08-31-2011, 11:13 PM
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Default Aug. 31

BB Squats:
270X3
275X3
280X2

SLDL:
295X6
300X6
300X6

Hack Squats:
360X6
380X6

Standing Calf Raises:
335X8
335X7
335X6

Leg Ext:
210X8
210X6

GHR:
30X6
30X6

Seated Calf Raises:
205X6
205X6
205X6

I decided to set a goal for myself today, which I believe is fully attainable, I want to be able to squat 300 for 3-5 reps by the time I turn 30 which is Dec. 1. I will be switching over to deadlifts as my main lower power movement for 3 weeks, and focusing on squats on hypertrophy days for the next 3 weeks.
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  #859  
Old 09-01-2011, 11:23 PM
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Default Sep. 1

Cardio

2 mile run in 13:50


I sat down today and hammered out more goals that I want to accomplish before my 30th birthday.

Squats: 300X3-5
Deadlifts: 405X3-5
Bench: 250X3-5
2 mile run: 13 min or under

I think this will prove to myself that 30 isn't the end of the world that I can continue to get in the best shape of my life in my 30's.
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  #860  
Old 09-02-2011, 11:40 AM
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Excellent goals.

30 is not even close to the end.

I am 32 and BY FAR, am in the best shape of my life. I have more muscle and less fat than I ever have and I feel great. The only time that comes close would be my senior year in high school, but I was a twig, I just had better cardiovascular endurance.
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With God's help...Mens sana in corpore sano
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