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#1551
02-10-2010, 12:09 AM
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2/9/10 DL 3/5/1 Wv 4 Week 1
DL- 145x5 235x5 325x3 395x2 445x1 495x4 535x1 Deficit DL (2 inches dynamic effort 10 sec rest) 345+chains x 8 x 1 BB shrugs- 415x10 435x10 455x10 DB swings- 105x8 110x8 115x8 Standing ab pd- Green x 4 x 15 Seated calf (triple drop set) 180x50/135x50/90x50/45x50 BHB wrist- 235x10 255x10 260x10 *Back to 5/3/1 lol. This time I am doing 3/5/1 and throwing in some heavy singles on certain lifts on the 3 and 1 weeks. 535 felt pretty light I coulda doubled it. I had another rep on 495 too.
__________________
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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#1552
02-10-2010, 09:32 PM
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2/10/2010 Bench Day 3s
Bench- 105x5 145x5 195x5 235x3 260x3 285x3 310x5 (easy) 335x1 365x1 (pr) http://www.youtube.com/watch?v=XXvARcjVqgM Inc CG Bench- 235x5 250x5 265x5 (pr) BB rows- 235x10 255x10 275x10 295x10 315x10 Tribar lying exts (past head)- 90x10 95x10 100x10 Alt db curls- 50x8,8,8 Face pulls- Green x 20, 20, 21 Grippers- 150x5,5,6 Tabata (4min) Pushups/Jumping Jacks/Stand ab pd/ Mountain climbers *10 out of 10 today. Finally got the 365 bench and it was pretty easy, but I promised myself I would stop there today because I was not supposed to even go that high. If I was fresh I would have went higher but my shoulders/tris are still sore from two days ago and this is my 4th straight day of lifting. It is snowing like crazy here today so I made a video of today's workout highlights.
__________________
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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#1553
02-11-2010, 12:20 PM
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Great pr on bench, who's the spotter?
__________________
 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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#1554
02-12-2010, 07:46 PM
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Thanks. That is my skinny little bro.
__________________
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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#1555
02-12-2010, 07:49 PM
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2/12/10 Squat
Squat (high bar)- 145x5 215x5 275x3 315x3 355x3 395x3 (belt) (high bar pr) 425x1 Goodmornings (stiff leg)- 235x5 255x5 275x5 SSQ Stepups- 205x8 210x8 GHR- 10 10 SSQ standing calf- 385x10 395x10 405x12 Donkey calf- 150x20,20,20 HLR- 12 12 12 Hello Legs circuit (nonstop) (1 min rest between circuits) ssq squat-65x25/75x25 rdl-55x25/65x25 standing calf-bw x 25/ bw x 25 *Good day 9 out of 10. Just did the minimum on squats but used high bar which I liked. It made more use more legs and less back. The only thing bad about it is it is harder to unrack.
__________________
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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#1556
02-12-2010, 11:58 PM
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Quote:
__________________
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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#1557
02-15-2010, 11:36 PM
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Quote:
__________________
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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#1558
02-15-2010, 11:44 PM
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2/14/10 Bench
Bench- 105x5 145x5 195x5 235x5 265x5 295x5 Inc Bench- 210x8 230x8 250x6 Db flyes- 50x12 55x12 Db bench- 55x16 OH bb ext- 125x8 135x8 145x8 Tri bar lying ext- (past head) 100x10 100x10 Db kikbacks- 40x12 40x12 Pushdowns- purple band x 50 Legs up crunch- 45x15 45x15 45x15 * I was still sore from wednesday and it showed on benching. Felt very heavy. I weighted 197 on saturday morning lol then I went to PA and my favorite and came back less than 36 hours later and was up to 206 lol. Also, I got engaged at 12:01am on valentines day to my beautiful former gf now fiancee. My uncle also had a small private wedding on valentines day so I have a new aunt and 3 new cousins. We told everyone at their party that night later on so we didn't steal their show. So it was a pretty good weekend for me.
__________________
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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#1559
02-15-2010, 11:55 PM
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2/15/10 DE Lower
SSQ box squats (13 inch)- 225 8x2 Farmers DL- 410x5 450x5 490x5 (pr) DB stepups- (Db weight each hand as always) 50 x 10 55 x 10 55 x 10 Woodchoppers- 45x8 45x8 45x6 BHB bb wrist ss w. plate pinches- 195x12/70x25sec 200x12/70x25sec 205x12/70x25sec Standing ab pd/band gm/standing calf off stairs- green x 15/green x 15/bw x 25 green x 16/green x 16/bw x 26 green x 17/green x 17/bw x 30 *Decided to do a westside split for a change and to give my body a break from heavy weights everyday and more variety and also to get into the strongman mindset. I will go back to 5-3-1 eventually because it is great. SSQ squats are always much harder than bb squats because the weight tries to force you forward but I use them to save my shoulders a bit. I did farmers dls to get prepared to do farmers walks again whenever the snow disappears.
__________________
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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#1560
02-16-2010, 02:56 PM
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Quote:
 Congratulations!!! That's awesome!
__________________
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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