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  #21  
Old 10-28-2008, 12:13 PM
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Flat Bench:
135 @ 10
216 @ 9
231 @ 8
251 @ 6
286 @ 5
321 @ 3
321 @ 3
321 @ 3

Incline DB Flyes w/ 30 sec Fascia:
25 @ 10
25 @ 10 (w/ hard flexing for 20 sec)
45 @ 15 ("")

-vascularity insane!

Seated Cable Tricep Presses w/ Rope:
@ 20
@ 15
@ 10

Decline or Incline Pushups ss w/ Flyes (various angles):
4 sets

-performed with little to no rest, hitting different angles to absolutely fry my pecs and tris


Tricep Press downs with lat bar (wide grip w/ thumbs up, and slow)
@ 10
@ 10
@ 10

-found these to create a huge pump and burn.....really hit inner tri hard...performed by using the side of hand opposite of thumb, leaving thumb up....hand is perpendicular to bar, contract hard
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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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  #22  
Old 10-29-2008, 12:39 PM
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Deadlift:
135 @ few
221 @ few
331 @ few
421 @ 2
441 @ 1
471 @ 1
471 @ 0 miss


SL DL:
331 @ 5
331 @ 4
331 @ 4


WG Pullups:
@ 18
@ 14
@ 10

Leg Curls:
@ 10
@ 10


Good Mornings:
135 @ 10


CG Lat Pulls:
165 @ 10
185 @ 8
195 @ 6

Hanging Leg Raises from arm attachments (str8 legged, raise legs above head, slow)
@ 10
@ 10
@ 10


Shrugs to front:
331 @ 20
331 @ 20
331 @ 20


Swiss Ball Crunches x a lot


Pretty taxed today. Didn't provide tha body with proper/sufficient fuel. Good overall workout tho.
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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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  #23  
Old 11-04-2008, 01:43 PM
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missed logging several workouts, but i'll get back on track

Monday: Chest / Tri's

Incline DB (emphasized stretch at bottom portion, pause)
75s @ 12
75s @ 12
75s @ 10

Decline Cable Flys:
@ 10
@ 10
@ 10

*incredible pump by now

Flat BB Bench with feet up, 90 sec rest
225 @ 10
225 @ 6

Seated Low pulley Tricep Extensions (french press style)
88 @ 20
108 @ 12
118 @ 12
148 @ 10

Bench Dips (feet up)
45 lb plate @ 50
90 lb plate @ 35


Tricep extension
@ 10
@ 10

WG Pullups
@ 10
@ 8



called it a day....immense pump in chest and tris
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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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  #24  
Old 11-06-2008, 01:21 PM
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Workout hindered today due to time constraints, intentions were deadlift and legs....still got a really good burn and pump in with what I had time to work with.

shoulders: a lot of clean and press, some high pulls

biceps: a quick barage of str8 bar curls, hammer curls, preacher curls, and isolated db curls

No details today, just quick notes for reference. Good workout though.
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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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  #25  
Old 11-25-2008, 03:13 PM
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been a while since i posted...had my powerlifting competition this weekend



It was a smaller event, but i had someone there who had been doin a lot of talkin and basically it was my goal to put up [numbers] and shut [him] up



I won best overall lifter, and best deadlift....there wasnt a best bench category or i would have won it too...I also won some straps that have hooks on them as a prize, and can't wait to use them deadlifting.



I weighed in at 163, and while my #s weren't what I wanted, they were good enough to win. I was shootin for 335 or 340 on bench, but it wasn't there Saturday. I should have tried at least 480 on deadlift, as I believe I would have gotten it.



Bench (puase command): 325 (video is too large to send to email for some reason) 330 [just missed]



Deadlift: 460 (video below)


http://s290.photobucket.com/albums/l...nt=dead460.flv
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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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  #26  
Old 12-01-2008, 07:06 PM
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Excellent job winning best overall lifter. Is that fellow still talking trash?
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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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  #27  
Old 12-01-2008, 07:13 PM
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yeah, unfortunately, he is....makin excuses and the like

its all good tho
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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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  #28  
Old 12-02-2008, 02:01 PM
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Trying to bulk now, so I decided to give the mass workout a shot....

Flat Bench
6, 8, 8 w/ 30 DBs

282, 255, 225

-changed my rest time.....shortened significantly
-RP on last sets, brutal!

Incline
6,8,8
"" same as flat


DB shoulder press
10s@8
20s @ 8
30s @ 8
40s @ 8
50s @ 8
50s til fail
40s til fail
30s til fail
20s til fail
10s til fail


DDS standing lat raises
8,10,12

SDS standing lat raises
8, 10, partials


Dips
bwt + 100 lb plate @ 10
bwt + 100 lb + 50 lb DB @ 10
bwt + 2 x 100 lb @ 8

(changed up to reg dips for last set)
bwt + 100 lb plate til fail

Done....short, sweet, intense!
__________________
I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #29  
Old 12-03-2008, 01:19 PM
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Time restraints today, so I really had to bust it and get done in 40 minutes...


SQUAT supersetted w/ 1.5 Sissy Squats (started lower b/c I know intensity was gonna kill me)

225 @ 12, 10
245 @ 10, 8
265 @ 8, 6


LUNGES

12, 10, 8, 6


LEG CURLS

DDS: 120, 90, 70

SDS: 120, 90

CALVES:
2 sets to failure + partials
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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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  #30  
Old 12-05-2008, 02:00 PM
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WG Pullups (pullup to nipples, lower to arms fully extended):

14
7
7 + 5 neg

CG Pullups

10
5
5 + 5 neg

-biceps were pumped!


Seated Cable Rows ss w/ Bent Over DB Lateral Raises:

(12, 10, 8) + (12, 10, 8)

-not sure of weight on machine, just went heavy as ever...included cheat reps each set and each exercise


Concentration Curls
35 @ 8
25 @ 10
15 @ 12

-biceps are really pumped and burning from back exercises


Standing Curl

85 @ 10, plus cheat rep
95 @ 8, ""
95 @ 6, ""

-couldn't go up in weight last set, biceps fried


Lying DB Curls

20s @ 12
25s @ 10



Hammer Curls

SDS x 2:
15s@ 12
30s @ 8

-one second to raise, three to lower


Behind Back WC

TDS:
75 @ 15, 65 @ 15, 55 @ 15

SDS:
85 @ 12, 75 @ 12
__________________
I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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