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  #1641  
Old 09-09-2011, 04:12 PM
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87 days left to put on size

Friday

Morning

Could feel it coming yesterday with a slight twinge in the throat. Actually, I remember thinking after squats on Tuesday that I need a deload and wondering why I was so tired. Now I know, I was coming down with a cold. Skipped morning workout because when I have a cold, I always feel worse in the morning and I feel me best around midday.

Lunch

Flat Bench
225x3, 7 sets
225x10
196x6, 5 sets
181x10, 2 sets

Active Rest During Flat Bench:
a) Bicep Barbell Curl
52.5x8 - hold peak contraction

b) Lat Pulldown
90x15, 3 sets - 2 second hold at peak contraction

OH Press - followed by 1 arm rope press
92.5x12, 2 sets

I could copy and paste my feedback from last Friday's workout because I feel the same:

Quote:
Great workout, traps were sore from yesterdays shrugs and got a nice pump today from 1) staying tight on bench 2) stabilizing on barbell curl and 3) contributing on lat pulldown and OH press.

Overall, upperbody looked huge after this workout. I love that feeling.
Been weighing in at 197-198 last few mornings. It feels awesome to be pushing 200 while still being relatively lean and with abs.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1642  
Old 09-13-2011, 06:58 PM
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Sunday

Lots of tire dragging for legs with some light dumbbell pump work for my arms between sets of legs

-----

Pretty sick from a cold, left me winded during the workout, but I made it.

84 days to pack on some more mass

Monday

Morning

Flat Bench
197.5x10, 5 sets

superset with

Crunches
BWx20, 4 sets

DB Bench
79.5x10, 4 sets

Suspended Pushup
BWx10, 3 sets

Lat Pulldown
115x15, 3 sets - 1 second hold at contraction

Seated OH Press
90, 95, 100, 105, 110x5

Ab Wheel Rollouts - weak in these today
BWx5, 4 sets

Lunch

Seated OH Press
90, 95, 100, 105, 110, 115x6

Standing OH Press
120, 125x6

Push Press
130, 135, 140, 145, 150, 155x6
135x6
130x9, 5, 4 - rest pause set

Active Rest during OH Pressing...
a) Lat Pulldown
115x15 - lots of sets, holding peak contraction each rep - this left my lats nice and sore today!

Giant Set: - 3 times through

a, b, c) Lateral Raise, drop set to Front Rasie
15x8, 10x5, then 10x5 to front

d) Close Grip Pushups
BWx10

e) OH Tricep Extension
15x8
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 09-13-2011 at 07:02 PM.
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  #1643  
Old 09-13-2011, 07:01 PM
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Tuesday - 83 days

Still sick, congestion has moved to chest, yeah, that is a good sign for me, my colds always progress in the same manner (throat, runny nose, nasal congestion, chest congestion which gradually fades). I know this because I am a dork and track it on MS Excel.

Morning

Regular dog walk

Lunch

Squat
247.5x8, 5 sets
220x12

Leg Extension
138.5x10, 3 sets

Suspended Bridge Leg Curl superset with Leg Extension
BWx8 with 103.5x8, 3 sets

Active Rest:
Tricep Pushdowns 40x8, lots of sets
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1644  
Old 09-14-2011, 05:08 PM
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82 days to hit 205+

Wednesday

Still hacking up nasty stuff, but aside from leaving me slightyl winded, it hasn't got in the way of my workouts

Morning

Had to work a slightly different schedule, so I offered to get the kids on the bus and walk the dog to let my wife sleep in, no workout today. I've said this before and I will say it again, great thing about 2 a days, if something comes up, you still have 1 workout that day!

Lunch

Flat Bench
208.5x5, 8 sets
208.5x7
188.5x8, 2 sets

superset with

Chinup (BW plus) - all held for 1 second at peak contraction
54x5, 3 sets
18.5x8, 3 sets
18.5x5, 2 sets
6x8, 2 sets

OH Press
93.2x12, 2 sets

1 Arm OH Rope Press
12 reps, 2 sets

Lat Pulldown
115x10
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1645  
Old 09-15-2011, 12:58 PM
Wizard24 Wizard24 is offline
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Quote:
Originally Posted by Commander View Post
Still sick, congestion has moved to chest, yeah, that is a good sign for me, my colds always progress in the same manner (throat, runny nose, nasal congestion, chest congestion which gradually fades). I know this because I am a dork and track it on MS Excel.
You track your colds in Excel? Iím an accountant, but dude, even that is a little too dorky for me. Minus 2 points for you.
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"But the fruit of the Spirit is love, joy, peace, longsuffering, gentleness, goodness, faith, meekness, temperance: against such there is no law." - Galations 5:22-23
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  #1646  
Old 09-15-2011, 04:33 PM
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81 days to become the biggest me ever

Hacked up some little green men today, I swear there is an alien culture in my throat/chest. I think I am going to evict them.

Thursday

Morning

Pouring rain

Lunch

Deadlift
366x5, 6 sets

Shrug
278.5x10, 3 sets

Suspended Bridge Leg Curl superset with Leg Extension (using double contraction reps)
BWx8, then 105x8, 3 total sets

Active Rest:
Tricep Pushdown
40x8

Stiff Arm Band Lat Pulldown
Band x 10-15
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
  #1647  
Old 09-15-2011, 06:11 PM
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Quote:
Originally Posted by Wizard24 View Post
You track your colds in Excel? Iím an accountant, but dude, even that is a little too dorky for me. Minus 2 points for you.
Moderators, please don't allow Wizard to post in my journal anymore.

Just kidding.
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
  #1648  
Old 09-16-2011, 04:10 PM
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80 days left to put on size

Friday

Morning

Much like Wednesday morning, scheduling left me walking the dog and no workout

Lunch

Flat Bench
230x3, 7 sets
230x10 - PR for max reps at 230 and a total bench volume PR workout
197.5x6, 5 sets
182.5x10, 2 sets

Active Rest During Flat Bench:
a) Bicep Barbell Curl
55x8 - hold peak contraction

b) Lat Pulldown
115x10 - 1 second hold at peak contraction

OH Press - followed by 1 arm rope press
95x12, 3 sets

Another awesome Friday workout. Made great progress this week, especially considering I had a cold which left me tired/rundown overall and winded during my workouts.
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
  #1649  
Old 09-17-2011, 03:02 AM
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I enjoyed this, from Glenn Beck:

Guy gets in car wreck. He’s shaken up but generally he’s fine. He’s hanging around the crash scene when a news team shows up – reporter asks him to describe what happens. The result is TV gold – check out the most epic description of a car crash you’ve ever seen

http://www.glennbeck.com/2011/09/16/24550/
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
  #1650  
Old 09-19-2011, 05:05 PM
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77 days to pack on some more mass

Monday

Morning

Flat Bench - next week should be 5x10 with 200!
198.5x10, 5 sets

superset with

Crunches
BWx20, 4 sets

DB Bench
80x10, 4 sets

Suspended Pushup
BWx10, 3 sets

Lat Pulldown
115x15, 4 sets - 1 second hold at contraction

Seated OH Press
90, 95, 100, 105, 110x5

Lunch

Seated OH Press
90, 95, 100, 105, 110, 115x6

Standing OH Press
120, 125x6

Push Press
130, 135, 140, 145, 150, 155x6
135x6, 2 sets

Active Rest during OH Pressing...
Lat Pulldown
115x10, lots of sets

Stiff Arm Band Lat Pulldown
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
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