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  #2571  
Old 08-14-2014, 04:09 PM
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Thursday - Chest 10/Delts 8/Triceps 8 intense sets (drop sets, close to failure, using momentum, etc)

V-Bar Tricep Extension
82.5x12 drop 67.5x11
82.5x11 drop 67.5x11 drop 52.5x11

Incline Bench
147.5x6
157.5x6
167.5x6
127.5x10, 4 sets - got to gym quicker, got in a extra set

OH Press
102.5x6, 3 sets
72.5x12, 3 sets

Push Press
92.5x15, 2 sets

DB Floor Press
60x12, 3 sets

Fixed Bar Extension
BWx10, 3 sets

1 Arm DB OH Tricep Extension
20x9, 3 sets
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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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  #2572  
Old 08-15-2014, 04:03 PM
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Friday - Deadlift/Back

Deadlift
385x5, 4 sets
330x10, 3 sets

Snatch Grip Deadlift
240x10, 3 sets

Deadlift
240x15

Hang Cleans
155x6, 4 sets

Snatch High Pull
135x5, 3 sets

Pendlay Row
140x10, 3 sets

with

Farmer Walks
45 plate each hand

Diverging Seated Row
40x30
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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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  #2573  
Old 08-16-2014, 08:33 PM
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Saturday - Chest/Tricep/Bicep

Close Grip Bench
187.5, 197.5, 207.5x6
185x8, 4 sets
152.5x12, 2 sets

Close Grip 2 Board
147.5x10, 2 sets

V-Bar
82.5x12, 4 sets

w/

DB Hammer
30x10, 10, 10, 9

Deadstop Skullcrusher
67.5x8, 8, 8, 8
77.5x7 drop 65x6, 55x6, 45x6

w/

Preacher
60x12, 3 sets

Overhead Press Top Half
85x12, 12, 12

w/

Barbell Curl
50x10, 2 sets

30 seconds rest between sets for these last two exercises:

Free Motion Bicep Preacher
15x35
20x25
25x15
30x9

Free Motion OH Tricep Ext
35x30
40x25
45x15
50x15
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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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  #2574  
Old 08-18-2014, 04:16 PM
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Monday - Leg Pump work 11, Back 16

Leg Curl
95x20, 110x18, 125x15, 140x10, 140x10

ss w/

Leg Extension
75x20, 90x20, 105x15, 120x15, 135x10
130x10 drop 105x5

One Arm Row
120x8, 122.5x8
125x8, 2 sets

Power Clean
140x8, 4 sets

Lat Pulldowns
130x8
130x8, 3 sets

TRX Face Pull
BWx8, 4 sets

Free Motion Bicep Preacher Curl - 30 seconds rest
20x30, 25x20, 30x11, 35x10? drop 25x?
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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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  #2575  
Old 08-19-2014, 04:13 PM
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Tuesday - Flat Bench - Chest 15/Delts 2/Triceps 5

* Left bicep tendon feeling better near elbow. I've been doing high rep curls really pumping the whole bicep full of blood and hoping that the higher rep work will help the tendon somehow.

Bench
237.5x4
197.5x8, 4 sets

Bench - 2 board
147.5x11
145x10+4+4
145x10+4+4

Close Grip
147.5x10, 3 sets
147.5x8

Bench 1 and 1/4 reps (down all the way, back up, down partial and back up is one rep)
115x7, 3 sets

Push Press
105x15, 2 sets

Fixed Bar Extensions
BWx10, 4 sets
BWx5 top half partials, 3 bottom half partials
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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
Reply With Quote
  #2576  
Old 08-20-2014, 04:08 PM
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Wednesday - Deadlift/Back

* Normally squat day, but I had to workout out home with my 1 inch standard bar and I am getting spoiled working out at a commercial gym using olympic bars and weights. Plus I didn't have my squat pad and my bar aggravates my shoulder blade. So.....it became deadlift day.


Deadlift
386x5, 4 sets
336x10, 3 sets

Snatch Grip Deadlift
246x10, 3 sets

Hang Cleans
140x8, 3 sets

Pendlay Row
140x10, 3 sets

Biceps
3 sets
__________________

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
Reply With Quote
  #2577  
Old 08-22-2014, 04:03 PM
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Friday - Chest 10/Delts 8/Triceps 9 intense sets (drop sets, close to failure, using momentum, etc)

V-Bar Tricep Extension
82.5x12 drop 67.5x12
82.5x12 drop 67.5x11 drop 52.5x11

Incline Bench
150x6
160x6
170x6
130x10, 4 sets - got to gym quicker, got in a extra set

OH Press
105x6, 3 sets
75x12, 3 sets

Push Press
95x15, 2 sets

DB Floor Press
65x10, 3 sets

Fixed Bar Extension
BWx10, 4 sets - got in an extra set

Free Motion OH Tricep Extension
70x16, 14
50x20?
__________________

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
Reply With Quote
  #2578  
Old 08-24-2014, 07:25 PM
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Hello Commander, I see your work has continued while I was away for a little while. I still lift low and slow reps. Next Thursday I get my epidural. Maybe a little increase, but you inspire me brother. Keep on Keepin on!
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rickck48-Life is one final lift to Perfection!
John 15:5 I am the vine, ye are the branches; He that abideth in me, and I in him, the same bringeth forth much fruit; for with out me ye can do nothing.

Goal: NOT there Yet, But haven't quit either!

RANGERS LEAD THE WAY!
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  #2579  
Old 08-25-2014, 11:38 AM
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Thanks for the kind words Rick!
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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
Reply With Quote
  #2580  
Old 08-25-2014, 11:56 AM
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Saturday - Leg Pump work, Back

* Was supposed to be squats, but knees were acting like I was 70 years old today!

Leg Curl
100x20, 115x20, 130x15, 145x10, 115x15?

ss w/

Leg Extension
75x20, 90x20, 105x15, 120x15, 135x10 drop 105x5

One Arm Row
120x8, 4 sets

Pendlay Row
140x10, 3 sets

Hang Clean
140x8, 3 sets

TRX Face Pull
BWx10, 3 sets

Free Motion Bicep Preacher Curl - 30 seconds rest
20x30, 25x20, 30x15, 35x10?

SUnday - Chest/Tricep/Bicep

Close Grip Bench
190, 200, 210x6
187.5x8, 4 sets
155x12, 2 sets

Close Grip 2 Board
150x10, 2 sets

V-Bar
73x12, 4 sets

w/

DB Hammer
30x10, 10, 10, 10

Deadstop Skullcrusher
65x9, 9, 9, 9
75x8 drop 60x8, 50x8, 40x8

w/

Preacher
62.5x12, 8, 8

Close Grip 2 Board
120x15, 15

w/

Barbell Curl
50x10, 2 sets

One Arm OH Ext
20x15, 13

w/

Barbell Curl
30x20, 2 sets

Band Tricep Extensions
2 sets
__________________

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
Reply With Quote
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