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  #671  
Old 03-02-2012, 02:22 PM
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Back/Bi/Core

Pendlay Rows
155#x12
195#x12
235#x6
265#x6

CG Lat Pulldowns
130#x12
145#x12
175#x8
190#x8 + Lat Stretchers, 100#x10

1-Arm Cable Row
55#x12 LR
70#x12 LR
85#x12 LR

Machine Pullovers + DB Rear Delt Swings
100# x 10 + 15sx30
140# x 10 +
180# x 7 +

Face Pulls
3x20

Standing Curl
80# x12 x 2, x10

Incline DB Curl
15s, 20s, 25s x 12

Cable CG Preacher Curls
40#x12
50#x12
60#x12

Cable Concentration Curls
20#x20 LR
30#x20 LR

Abs/Core x bunch

*3.5 mile walk during lunch hour (last half was pretty much all uphill)
*15 minutes elliptical after weights

199.8 yesterday, 199.4 today
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #672  
Old 03-02-2012, 02:37 PM
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IMO cell phone pix never do justice, but better than nothing. Gonna try and get some new better pix up this weekend.



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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #673  
Old 03-05-2012, 02:13 PM
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Friday

Decline Bench
185#x12
225#x12
275#x12
315#x7

Floor Press
225#x15
245#x12

Cable Flyes
4 sets 20
*varied angles

Dips
bwt+45#x20
bwt+90#x10

Cross Body Tri Ext
2 sets 20

Decline CGBP, no lockout
135#x15
155#x12
185#x6

Rope Tri Ext
3 sets x 20

Str8 Bar Skull Crushers
65#x20
85#x20
105#x6

Pec Dec
2 sets x 50
*1 drop per set

*Insane energy here lately....I started HumaPro, and so far not sure if its just me, but I can tell a difference...rest periods were almost non-existent....it showed on the last set of some exercises later on

Cardio @ 30 minutes
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #674  
Old 03-06-2012, 03:21 PM
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Seated Shoulder Press
185#x3
195#x3
205#x5

DB Lateral Raises
20sx12
25sx12
30sx12

DB RDF
15sx30x3 sets

Good Mornings
3x20

Prone Leg Curls
110#x15/90#x15/70#x15/50#x15/110#x8 partials

Butt Blaster
3x12

Standing Leg Curl
3x8 LR

Standing Curl
40#x20
60#x20
80#x12/3/3/3/3/1
*focused on squeeze at top

Tricep Pushdowns
6x50

Cable Preacher
3x25

DB Pinwheels
50sx10

Nothing strenuous on arms, but very nice pump.

1 mile walk at lunch @ 15 minutes, 45 minutes cardio after weights

Bodyweight today at 199.2
__________________
I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #675  
Old 03-06-2012, 06:07 PM
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Seems like everything is progressing well for you.
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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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  #676  
Old 03-07-2012, 06:00 PM
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Quote:
Originally Posted by Commander View Post
Seems like everything is progressing well for you.
It is, thanks. Can't wait to get some really good photos up.

Lighter workout 3/6. Hit quads with about 6 work sets of high rep stuff, as well as calves.

~5-10 minutes on core.

30 mintue @ cardio.

Bodyweight 3/7/2012 @ 198.4
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #677  
Old 03-08-2012, 02:56 PM
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Rare day off yesterday. Lower back kinda started aching, so I opted to rest. Paid off. Feel great today.

197.4
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #678  
Old 03-09-2012, 04:33 PM
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3/8

Pendlays
225#x5
245#x5
285#x5

Lat Pulldown
145#x10
160#x10
190#x10

1-Arm Cable Row
40#x10 LR
55#x10 LR
85#x12 LR
*great MMC on these

Machine Pullover
100#x10
150#x10
200# (entire stack)x9

ProBar Lat Pull
145#x12

Standing Curl
70#x10
90#x10
110#x10

Cable Preacher
20#x25
25#x25
35#x25
*squeezed hard at contraction, got good stretch

Cable Concentration Curls
2x25 LR

Machine Reverse Preacher
2x25

Elliptical (Intervals) at 30 minutes

Bodyweight Friday morn @ 196.4

Good thing. I am having my bachelor party tomorrow...what better time for a refeed
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #679  
Old 03-10-2012, 12:41 AM
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Quote:
Originally Posted by misterjaydubyoo View Post
Bodyweight Friday morn @ 196.4

Good thing. I am having my bachelor party tomorrow...what better time for a refeed
That is good timing. Have fun at your party. Congratulations btw, I feel stupid, did I miss it that you were engaged?
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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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