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  #861  
Old 03-29-2010, 12:56 PM
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Friday - rehearsal dinner after work until late at night

Saturday - cleaning, wedding (I was a groomsman for my college friend), reception

Sunday - REST and RECOVER - my legs were still sore on Saturday from my Thursday leg workout, then dancing for hours during Saturday's reception didn't help! Oh well, I had a blast.

Today - hopefully power cleans later.
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  #862  
Old 03-29-2010, 02:45 PM
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I'm the pasty guy in the middle.

I'm standing next to a good college friend and my best friend since grade school.
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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

Last edited by Commander; 03-29-2010 at 11:54 PM.
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  #863  
Old 03-29-2010, 11:56 PM
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Power Clean
Bar, 40 x warmup
70 (plus 10 each set) 200x3
170x3, 2 sets

Power Upright Row
70 (plus 10 each set) 120x3
100x12

Two Arm DB Swing
42x20
52x20, 2 sets

I wish I had bumper plates so I could drop the weight on power cleans, my right bicep is really killing me right now. I am pretty sure it is from the phase of lowering from the shoulders to the hang position, I think I put a lot of stress on the bicep catching the weight on the descent.

Pull-ups maybe out of the question for tomorrow's workout if my bicep feels like it does now.

-------

Bodyweight hit 200 average this week. Time to continue on my journey to 215-220. There is nothing magical about those numbers, obviously, I just want to get really big so I know that I have added some muscle, then do a serious cut to see what all this hard work was for. It is a long road ahead, I will probably be bulking for most of 2010, then shredding up in 2011!
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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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  #864  
Old 03-31-2010, 02:23 AM
WorkoutMchne WorkoutMchne is offline
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Quote:
Originally Posted by Commander View Post
I'm the pasty guy in the middle.
That dude in the middle looks like he can deadlift 700 pounds, is that true?
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  #865  
Old 03-31-2010, 12:18 PM
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Quote:
Originally Posted by WorkoutMchne View Post
That dude in the middle looks like he can deadlift 700 pounds, is that true?
Give me a few years, and yes, it will be true!

-------

Didn't get a chance to workout last night, played with my 5 year old until dinner, than after dinner I had to go to church and practice a worship song.

I am pretty excited, I normally lead motions for about 80 kids in the elementary division, but on Easter, we are doing a Family-oriented service in the adult sanctuary. There is as many as 500 people in attendance each service. So myself and some of my kid volunteers will be up on stage praising God with some motions to a song and of course, lots of jumping. We are hoping to show the adult a thing or two about worship, lol.
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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

Last edited by Commander; 03-31-2010 at 12:28 PM.
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  #866  
Old 04-01-2010, 12:25 AM
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Bench
160 (plus 20 each set) 240x3
205x5
205x5
205x5
170x15

Pullup
BW (plus 10 each set) 60x3
BW+10x8

superset with

Skull Crusher
30 (plus 10 each set) 70x8
60x8

In, out, got it done.
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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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  #867  
Old 04-02-2010, 03:29 AM
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Deadlift
311x3 - no belt
336x3
361x3
386x3
411x3 - belt
441x2

366x5 - no belt
366x5
366x5 - belt
366x5
366x5

311x10 - no belt
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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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  #868  
Old 04-03-2010, 01:11 AM
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DE Squat
160x3, 2 sets
170x3, 4 sets
180x3, 2 sets

Seated OH Press
112.5 (plus 10 each set) 152.5x3
125x9

CG Bench
172.2 (plus 10 each set) 212.5
175x11

Inc Curls
22 (plus 2.5 each set) 32x5 sort of sloppy
22x12

Pushdowns
light weight x many reps

I must say, I have enjoyed the skull crushers from two workouts ago and the incline curls today (along with the lightweight pushdowns). It is fun to be including some direct arm work.

OK, Superbilt, feel free to make fun of me, but 5 posts ago I said I was bulking for all of 2010 and getting up to 215-220, but I can't do it, I am switching to a cut.....I have diet ADD.

I don't feel lean enough to keep gaining weight, especially through summer when my shirt will be off at the beach and the local pool. I think a "cut for summer, bulk for winter" strategy may be one that I can stick to....we'll see.
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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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  #869  
Old 04-03-2010, 03:11 AM
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HardCory HardCory is offline
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Before you cut, what was your current weight from the bulk?
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  #870  
Old 04-03-2010, 07:19 PM
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Quote:
Originally Posted by HardCory View Post
Before you cut, what was your current weight from the bulk?
200 lb

I was 200 after Smolov and then cut down to 182 last summer, then bulked up to 200 again currently. I think I am carrying more lean mass this time at 200 compared to after Smolov. Hopefully, I can cut and bulk again with even more success.

-----

Cardio my way:

Told my children I'd be outside doing cardio if they wanted to join me, well, my 5 year old decides to race me on foot and on his bike.

He beat me everytime! I was pulling a sled with weight, or jump rope running, but still, the little dude is quick.

Didn't really keep track, but I was outside for 30 minutes getting my heart rate up, feeling some serious burn in my legs, and doing light weight OH press and bent row while my legs recovered from the tire sled work.

Good day, then I laid out in my yard, trying to get a tan before heading to the beach so I don't fry.

I was jamming to one of the best ska songs in the world....
Bumble bee tuna
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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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