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  #1  
Old 10-29-2008, 02:41 AM
icehawk icehawk is offline
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Long time member... just starting up a new journal. Coming off a couple injuries (mainly biceps and brachii tendonitis), but physio is going well and I'm almost 100%.

October 28th, 2008: PUSH DAY

Flat Barbell Bench
45x10, 95x5, 135x5, 185x5, 185x5, 185x5

Incline Dumbbell Bench
60sx8, 60sx8, 60sx8

Parallel Dip
bwx8, bwx8, bwx8

Machine Military Press
80x8, 80x8, 80x8

Smith Machine CGBP
135x8, 155x8, 155x6

Dumbbell Lateral Raise
20sx8, 20sx8, 20sx8

Treadmill
Level 5 for 10 mins

Swiss Ball Crunch
bwx20, bwx20, bwx20
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  #2  
Old 10-29-2008, 08:50 AM
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Nice workout! I used to have serious problems with biceps tendinitous when I abused heavy straight arm curls. Just something cool about going old school
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  #3  
Old 11-01-2008, 05:20 AM
icehawk icehawk is offline
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Threw up in the middle of this workout for some reason... bad breakfast?

October 30th, 2008: PULL DAY

Hang Power Clean
65x6, 95x5, 135x5, 135x5, 135x5

Wide-grip Pull-up
bwx8, bwx8, bwx6

One-arm Dumbbell Row
70sx8, 70sx8, 70sx8

Face Pull
80x10, 80x8, 90x8

Preacher Curl
75x8, 65x8, 65x6

Hammer Curl
30sx8, 30sx8, 30sx8

Treadmill
Level 5 for 10 minutes

Side-to-side Ball Crunch
bwx20, bwx20, bwx20
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  #4  
Old 11-02-2008, 09:51 PM
icehawk icehawk is offline
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This workout was hell on Earth for my cardiovascular system... Couldn't breathe by the end of it.

November 2nd, 2008: CIRCUIT DAY

Neutral-grip Chin-up / Parallel Squat / Knuckle Push-up / Romanian Deadlift
bwx10 / 135x10 / bwx10 / 135x10
bwx10 / 135x10 / bwx10 / 135x10
bwx10 / 135x10 / bwx10 / 135x10
bwx10 / 135x10 / bwx10 / 135x10

Hanging Leg Raise / Decline Reverse Crunch
bwx10 / bwx10
bwx10 / bwx10
bwx10 / bwx10
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  #5  
Old 11-06-2008, 04:06 AM
icehawk icehawk is offline
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November 4th, 2008: PUSH DAY

Flat Bench 5 sets @ 185 x 3
Incline DB Bench 3 sets @ 65s x 5
Parallel Dip 3 sets @ bw x 8
Shoulder Press Machine 3 sets @ 80 x 12
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  #6  
Old 11-06-2008, 04:31 AM
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Hows your body feeling after coming off those injuries?
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  #7  
Old 11-07-2008, 07:25 AM
icehawk icehawk is offline
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Quote:
Originally Posted by President Wilson View Post
Hows your body feeling after coming off those injuries?
Not too bad. It was pretty bad before when I was finding 5lb dumbbell curls painful. Physiotherapy definitely helped a lot despite of its bad rep (at least what I heard).

My left arm still feels a lot weaker than my right, though. I'm pretty sure that's what holding me back on bigger upper body weights.
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  #8  
Old 11-07-2008, 09:59 PM
icehawk icehawk is offline
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November 7th, 2008: FULL BODY

Legs were still a bit sore. Despite the relatively low weights, the short rest times and alternating sets made it pretty tough.

A1. Barbell Squat
135 x 10
135 x 10
135 x 10
135 x 10

A2. Rope Face Pull
80 x 10
80 x 10
80 x 10
80 x 10

B1. Dumbbell Press
70s x 8 (flat)
60s x 8 (incline)
50s x 8 (upright)

B2. Pull-up
bw x 8 (wide, overhand)
bw x 8 (shoulder-width, underhand)
bw x 8 (close, palms facing)

C1. Medicine Ball Push-up
bw x 10
bw x 10

C2. Ab Wheel
bw x 10
bw x 10

C3. Skipping Rope
1 minute
1 minute
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  #9  
Old 11-08-2008, 02:45 PM
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Looks great!
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  #10  
Old 11-10-2008, 02:56 AM
icehawk icehawk is offline
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November 9th, 2008

Good workout despite MP3 player being out of battery.

A. Power Clean
95 x 3 (from hang, warm-up)
115 x 3 (from hang, warm-up)
135 x 5
135 x 5


B. Barbell Squat
95 x 3
135 x 3
185 x 5
185 x 5


C1. Pull-up
(two sets of Rope Pulls, both 80 x 5, to warm-up)
bw x 8
bw x 8


C2. Dumbbell Bench Press
40s x 5
60s x 5
75s x 7
75s x 7


D1. Parallel Dip
bw x 10
bw x 10


D2. Barbell Curl
50 x 10
50 x 10


E1. Decline Reverse Crunch
bw x 10
bw x 10


E2. Back Extension
bw x 10
bw x 10
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