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  #2631  
Old 03-19-2012, 12:58 AM
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3-18-12

modified things again...still doing it...frustrated but i'm trying to climb back up

Squat-
120 x 5
145 x 4
145 x 4
165 x 3
165 x 3
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2

Bench-
110 x 5
135 x 4
155 x 3
155 x 3
180 x 2
180 x 2
180 x 2
180 x 2
180 x 2
180 x 2

Flat Flyes-
5 x 10

Leg Extensions-
2 x 3
4 x 3

Leg Curls-
5 x 5

-Other Auxiliary work
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  #2632  
Old 03-22-2012, 12:33 AM
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3-21-12

felt pretty solid today...everything felt tight and in place

Bench-
110 x 5
135 x 5
135 x 5
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4

Flyes-
45's x 10
45's x 10
45's x 10
45's x 10
45's x 10

Deadlift-
180 x 4
215 x 4
250 x 3
250 x 3
270 x 3
270 x 3
270 x 3
270 x 3
270 x 3

Leg Extensions-
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
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  #2633  
Old 03-25-2012, 09:04 PM
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My family was in town this weekend so i'll be updating from Friday/today's workout...so far my modifications have been pretty solid...i've been having brutal workouts and i'm still functional the next morning...COMING BACK BABY

3-22-12

Squat-
120 x 4
145 x 4
165 x 3
165 x 3
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3

Bench-
110 x 6
135 x 5
155 x 4
155 x 4
170 x 3
170 x 3
180 x 2
180 x 2
170 x 4
155 x 5
135 x 6
110 x 7

Flat DB Flyes-
45's x 10
45's x 10
45's x 10
45's x 10
45's x 10

Tricep Pressdowns-
80 x 10
80 x 10
80 x 10
70 x 10
70 x 10

Leg Extensions-
145 x 3
175 x 3
220 x 2
220 x 2
220 x 2
220 x 2

Leg Curls-
165 x 5
180 x 5
180 x 5
180 x 5
180 x 5

Bicep Machine-
80 x 12
80 x 12
80 x 8

Lat Pulldown-
100 x 10
120 x 8
120 x 8

Horizontal Calf Raises-
170 x 12
190 x 12
190 x 12

Ab Machine-
10 x 10
10 x 10


3-25-12

Squat-
120 x 5
145 x 4
145 x 4
165 x 3
165 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3

Bench-
110 x 5
135 x 4
155 x 3
155 x 3
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3

Flat Flyes-
45's x 10
45's x 10
45's x 10
45's x 10
45's x 10

Leg Extensions-
175 x 5
180 x 5
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

Leg Curls-
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Shoulder Machine-
80 x 12
90 x 12

Lat Pulldown-
70 x 12
70 x 8

DB Curls-
30's x 8
30's x 8

DB Tricep Ext-
45 x 12
50 x 12

Seated Calves-
100 x 10
100 x 10
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Muscle Hypertrophy occurs independent of exercise intensity
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  #2634  
Old 03-29-2012, 12:10 AM
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3-28-12

Incredible volume...incredible workout...i also may have come up with a badass study design

Deadlift-
180 x 4
215 x 4
250 x 4
250 x 4
270 x 4
270 x 4
270 x 4
270 x 4

Bench Press-
110 x 6
115 x 5
155 x 4
155 x 4
170 x 3
170 x 3
180 x 3
180 x 3
170 x 3
170 x 3
155 x 4
145 x 5
135 x 6
125 x 7
110 x 8

Flat Flyes-
45's x 8
45's x 8
45's x 8
45's x 8

Leg Curls-
150 x 5
180 x 5
180 x 5
195 x 4
195 x 4
195 x 4
195 x 4

Leg Extensions-
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Abs-
BW x 10
BW x 10
BW x 10
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Muscle Hypertrophy occurs independent of exercise intensity
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  #2635  
Old 03-29-2012, 11:45 AM
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Volume FTW
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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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  #2636  
Old 04-01-2012, 04:35 PM
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Quote:
Originally Posted by Commander View Post
Volume FTW
Volume is another way to skin the cat baby



updating from the past two workouts...everything has been tremendous...gotta stay patient and keep grinding...i'll be better because of it...my friends are doing another Powerlifting Meet this coming weekend...it's going to suck to not be up there lifting...but it is what it is

3-30-12

Bench-
110 x 5
135 x 4
155 x 3
155 x 3
180 x 2
180 x 2
180 x 2
180 x 2
180 x 2

Squat-
120 x 5
145 x 5
165 x 5
165 x 5
180 x 4
180 x 4
180 x 4
180 x 4

Bench-
110 x 6
135 x 6
135 x 6
145 x 6
145 x 6
145 x 6
145 x 6
145 x 6

Flyes-
45's x 10
45's x 10
45's x 10
45's x 10
45's x 10

Leg Curls-
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Pullups-
BW x 5
BW x 5
BW x 5

High Pulls-
75 x 8
75 x 8
75 x 8

BB Curls-
65 x 6
85 x 6
85 x 6

Fahs Abdominals-
BW x 10
BW x 10
BW x 10


4-1-12

Squats-
120 x 5
145 x 4
165 x 3
165 x 3
190 x 3
190 x 3
190 x 3
205 x 2
205 x 2
205 x 2

Bench-
110 x 5
135 x 4
155 x 3
155 x 3
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3

Leg Curls-
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Row Machine-
145 x 8
135 x 8
115 x 6

Shoulder Machine-
95 x 8
95 x 8
95 x 8

DB Curls-
30's x 8
30's x 8
30's x 8

Standing Calves-
160 x 8
160 x 8
160 x 8
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The"Outwork" mindset changed my entire life, perhaps it can help you as well

Muscle Hypertrophy occurs independent of exercise intensity
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  #2637  
Old 04-08-2012, 01:31 PM
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updating from last Wednesday/Friday's workout...not working out today...the gym is closed for Easter...i also finished 4 weeks of modified sheiko...so i will deload just a bit until Wednesday when i start it back up again...my friends competed in a powerlifting meet yesterday...all 4 of them did an awesome job...of course it just makes me want to get back up there as quickly as possible...but i gotta take it slow...also linked your to our newest study published ahead of press

http://onlinelibrary.wiley.com/doi/1...131.x/abstract

4-4-12

Bench-
110 x 5
135 x 4
155 x 3
155 x 3
180 x 3
180 x 3
190 x 2
190 x 2

Deadlift-
180 x 4
215 x 4
250 x 3
250 x 3
285 x 3
285 x 3
305 x 2
305 x 2
305 x 2

Bench-
125 x 5
145 x 5
170 x 4
170 x 4
170 x 4
170 x 4

Flat DB Flyes-
45's x 10
45's x 10
45's x 10
45's x 10
45's x 10

Leg Curls-
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Seated Calves-
115 x 6
135 x 6
145 x 6
145 x 5

Decline Abs-
BW x 10
BW x 10
BW x 10


4-6-12

Squat-
120 x 5
145 x 4
165 x 3
165 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3

Bench-
110 x 5
135 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Flat DB Flyes-
45's x 10
45's x 10
45's x 10
45's x 10
45's x 10

Tricep Ext-
70 x 5
75 x 5
80 x 5
80 x 5
80 x 5

Leg Curls-
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Fahs Abdominals-
BW x 10
BW x 10
BW x 10
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The"Outwork" mindset changed my entire life, perhaps it can help you as well

Muscle Hypertrophy occurs independent of exercise intensity
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  #2638  
Old 04-15-2012, 09:03 PM
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it has been a while since i last updated...it's been a rough week...last wednesday somebody hit my car in the gym parking lot and then drove off and then this weekend we had very severe weather...Friday night we had awful weather and i elected to just stay and lift in the lab...last night we had bad weather so i just spent the night in the lab because it is in the basement and is much safer than my apartment...i got back on track today as far as training...also linked you to our newest paper published ahead of press

http://onlinelibrary.wiley.com/doi/1...126.x/abstract

Bench-
115 x 7
130 x 6
140 x 5
150 x 4
165 x 3
165 x 3
175 x 2
175 x 2
165 x 3
165 x 3
150 x 4
140 x 6
130 x 8
115 x 10

DB Flyes-
50's x 10
50's x 10
50's x 10
50's x 10
50's x 10

Squat-
125 x 5
150 x 4
150 x 4
175 x 3
175 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

NGBP-
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10

Leg Curl-
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5
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TEAM NORTON
The"Outwork" mindset changed my entire life, perhaps it can help you as well

Muscle Hypertrophy occurs independent of exercise intensity
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  #2639  
Old 04-20-2012, 12:26 AM
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i'm updating from yesterday's workout since i was really busy and didn't get a chance to update it...i've also linked you to our recent paper just published online

http://www.jissn.com/content/9/1/18/abstract


4-18-12

Squat-
125 x 5
150 x 4
150 x 4
175 x 3
175 x 3
200 x 2
200 x 2
225 x 1
225 x 1
225 x 1

Bench-
115 x 5
140 x 4
145 x 3
165 x 3
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2

Flat DB Flyes-
50's x 10
50's x 10
50's x 10
50's x 10
50's x 10

Tricep Pressdown-
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10

Squat-
135 x 5
135 x 4
145 x 3
145 x 3
155 x 2
155 x 2
155 x 2
155 x 2

Leg Curl-
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5
__________________
TEAM NORTON
The"Outwork" mindset changed my entire life, perhaps it can help you as well

Muscle Hypertrophy occurs independent of exercise intensity
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  #2640  
Old 04-20-2012, 11:38 AM
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The old "double" with the squat, very nice.

And you've been publishing tons of papers it seems, great work.
__________________

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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