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#1081
12-29-2008, 11:24 PM
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12/24/08 ME Bench
Bench warmup- 95x5 135x5 185x4 225x3 255x1 Rack lockouts- 8 hole (4.5 to 5 inc rom) 225x3 275x3 315x2 335x1 Rack lockouts 9 hole (3 inch rom) 365x2 405x2 435x1 455x1 (pr i think) Paused Bench (3 sec) 225x3 240x3 255x3 265x3 (pr) http://au.youtube.com/watch?v=FozeLh_xMus T-bar rows- 225x10 235x0 245x8 255x8 Elbows out ext- 55x12 60x12 60x11 Db upright rows- 50x8,8,8 Delt complex- nonstop front plate raise- 35x15 seated plate side lat- 10s x 15 seated rear lat- 10s x 15 *max effort sucked it took me awhile to figure out what i could do cuz my shoulder hurt. However, everything else went great. I changed my bench setup a little and it helped big time i am so tight now with a pretty good arch. Paused benches went great. I am glad I have this journal today I looked back 2 years ago to see what I did to get my bench from 320-340 and realized what I have to do to get it moving again.
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HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727 
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#1082
12-29-2008, 11:24 PM
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12/25/08 DE SQ/DL
Box squat (15 inch) 225+purples 8x2 Speed DL= 275+minis 8x1 WS goodmornings- 135x5 205x5 245x5 285x5 (pr) Lunges- 20s x 3x8 Farmer side bends- 135x8 145x8 155x8 Lying leg raise- 20x8 25x8 25x8
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1083
12-29-2008, 11:25 PM
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12/27/08 ME OH
Tri-bar oh press (clean 1st) 30x10 80x8 120x5 150x5 180x3 200x5 (pr) 150x11 (pr) Pullups (ng) bw x 10 45x6 55x6 65x6 Db bench press (feet on chair) (thick db) (palms in) 75x10 80x10 80x10 oh bb ext ss seated db curls- 105x10/40x10 115x10/45x8 125x8/45x8
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1084
12-29-2008, 11:25 PM
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12/28/08 DL day
box squats- 225+purples 4x2 235+purples 4x2 Sumo DL- 135x5 225x5 275x3 315x1 335x3 365x3 395x3 Dl standing on 3 inch blocks- 365x3 395x3 425x3 RC situps (3 sec pause) 140x8 145x8 150x8 Rockies- 20x10 25x10 25x10 * Fly EAGLES FLY!! THANKS OAKLAND THANKS HOUSTON!
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1085
12-29-2008, 11:26 PM
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12/29/08 ME Clean
Power Cleans- 135x3,3 165x3 185x3 210x3 Box Squats (15 inches) 235+ purples 8x2 Box Jumps- 19 inch 3x3 Db swings ( 1 arm) 75x5 80x5 85x5 1 arm farmers bend hold- 115 x 30sec 125 x 30sec 135 x 30sec
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1086
12-30-2008, 10:26 PM
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12/30/08 ME OH
Axle Press (clean 1st) 67x5 102x5 137x5 167x3 187x5 192x5 Inc CG bench- 135x5 185x5 205x5 215x5 BB rows- 135x6 185x6 225x6 275x8 225x8 Oh tri bar ext ss tribar hammer curls 100x10/100x10 110x10/110x10 120x10/120x10 Farmers shrugs- 165x10 185x10 185x12 (pr)
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1087
12-31-2008, 09:34 PM
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12/31/08 DE/ME Bench
DE bench- 135+minis 8x3 Cg bench- (1 sec pause) 185x3 225x3 255x3 275x3 285x3 Pullups (ng) 6 45x6 55x6 65x6 dropset bw x 9 Standing db oh (hands in log position) (thick dbs) 55x10 65x10 70x7 Lying db exts (thick) 60x10 65x10 70x12 (pr) Face pulls ss band pds- green x 15/15 green x 15/15 green x 15/15 *awesome day. I have created a new template for the new year and I believe it to be my best ever. I decided to combine DE and ME bench on the same day and it worked well. My bench setup is so much tighter and stronger than it used to be and I feel so strong with it. Today was a blast and I had so much fun. The new split is Sun- ME OH Mon- DE Sq/Dl Wed- DE/ME bench Thurs- ME DL/SQ Fri- Olympic/traps/bis Sat-Events or gpp I love this journal it allows me to look back and remind myself what works for me. The most important training book a person can own is their training journal.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1088
01-02-2009, 01:17 AM
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1/1/08 ME DL/SQ
Deadlift- 135x8 225x5 315x3 365x1 415x2 465x1 505x1 550x1 (belt) (5lb pr finally) 495x3 (straps) http://www.youtube.com/watch?v=Ry0ldd1N-Fg SSQ Box squat )13 1/4) 155x5 205x5 255x5 275x5 (pr) Snatch grip Dl- 225x5 275x5 325x3 365x5 (straps) Stone trainer- 110x5 145x5 170x5 (pr) SSQ calf raises +static hold 335x12 + 10sec 355x12 +10sec 365x12 + 10sec Rockies ss planks (1 handed) 25x10/30sec 25x11/30sec 25x12/30sec Static bb hold (double overhand) 315x10s 335x10s 355x10sec 375x10s *I started the new year with a huge bang. 10 out of 10 awesomeness. finally got a deadlift pr. And it was my 9th str8 day of lifting. I know I am good for more if I rested.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1089
01-02-2009, 03:56 PM
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Nice Deadlift video....and all that after a pr!
__________________
 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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#1090
01-02-2009, 09:30 PM
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thanks man. For some reason after I hit a heavy single I always seem to be able to get more reps with a lighter weight than usual. I think I coulda had a 4th at 495 but I cut it off after 3 because I had a lot more to accomplish.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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