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  #121  
Old 04-19-2009, 05:31 AM
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Default Apr. 18

Rack Deadlifts: 365X5, 335X5, 315X5

BB Rows: 135X12, 145X10, 145X10, 155X8

Cable Rows: 120X15, 135X12, 150X10, 165X8

Multi Grip Pullups: Wide: BWX12, 6, Shoulder width: 11, Chinups: 10

Lat Pulldowns: 150X10, 135X10, 120X10

Leg Raises: 3X10

Cable Woodchoppers: 3X10

Crunches: 3X15

Like I said yesterday climate change definitely affecting my training, fatiguing a lot quicker. Will be heading back to Reno tomorrow after the wrestling show, so Monday morning will be an interesting one, hopefully I can get into the gym at some point in the day.
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  #122  
Old 04-21-2009, 02:20 AM
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No workout today, got in late last night, didn't get much sleep was exhausted. Had a wrestling show in Cali last night, could of went a lot better, actually ended up with a welt on my neck, and experiencing some bad neck stiffness. Going to put some heat on it tonight, and maybe if I'm lucky my wife will rub it for me. The remainder of this week will look as follows:

Tues: Quads/Triceps/Abs
Wednesday: Hamstrings/Biceps/Forearms
Thursday: Chest/Calves/Abs
Fri: Delts/Traps
Sat: Back/Abs

I think I need to sit down in the near future and reassess my goals, found myself being really burnt out lately w/ work, school, and other things. Try to reset my mind this weekend, and mentally prepare myself for finals and everything else.
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  #123  
Old 04-21-2009, 02:31 PM
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any more details on the wresting show?

anything that we can pray for regarding your recent burn out?
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  #124  
Old 04-21-2009, 11:27 PM
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Quote:
Originally Posted by Commander View Post
any more details on the wresting show?

anything that we can pray for regarding your recent burn out?
As far as the show goes, it was the big anniversary show for one of the promotions I work for. Neck is a lot better today I was able to workout with no problems.

As far as the burnout goes, I guess over the past few months I've been juggling a lot. Between my family, job, school, gym, wrestling, and church I've allowed myself to become a little overwhelmed. I was just in need of a subtle reminder to do one thing at a time, and like Jesus said let tomorrow worry about itself. You can pray that I may gain the wisdom to apply that to everyday life. Thanks for stopping by.
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  #125  
Old 04-22-2009, 03:58 AM
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Default Apr. 21

Leg Ext: 180X12, 195X12, 210X12, 225X12

Smith Machine Front Squats: 2PX12, 2P+10'sX12, 2P+1/4'sX12, 4PX9

DB Sumo Squat: 60X12, 70X12, 90X12, 110X12

Abductor Machine: 110X12, 120X12, 130X12, 140X12

Weighted Behind-the-Back Dips: PX12, 2PX12, 3PX12, 3PX12

Tricep Pushdowns: 130X12, 140X12, 150X12, 170X8

Reverse Grip Single Arm Pushdowns: 45X12, 50X12, 55X10, 60X8

Bentover Single Arm Cable Extensions: 30X12, 35X12, 40X10, 45X8

Rope Crunches: 100X15X3

Cable Oblique Crunches: 110X10X3 per side

Had a great workout today, felt good to be back in the comfort of my gym. Quads went well today, never done front squats before because of the awkwardness of keep the bar in place, enjoyed how deep I could get on them, just looking for a better way to keep the bar in place. Started off really low on the sumo squats because I hadn't done these either, since my gym maxes out on db's at 120, I'll be focusing more on BB squats with a wide stance and toes pointed outward in the future. My tricep workout was awesome, haven't had a good one like this in some time. I had been experiencing some discomfort and popping in my left elbow lately mostly during triceps, so I avoided the movements that cause it. The dips were phenomenal, if I had a spotter I would of thrown another plate on my lap, but as it was I was having a difficult time balancing 3 while repping out. Time to put on some lean mass, working towards 200.
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  #126  
Old 04-23-2009, 04:12 AM
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Default Apr. 22

SLDL on block: 225X12X4

Leg Press (High and Wide slow on negative): 8PX12, 10PX12, 12PX10, 14PX8

Lying Leg Curls: 100X12, 110X12, 120X12, 130X12

Glute Ham Raise Machine: 30X12 machine broke during my next set

Hammer Curls: 30X12, 35X12, 40X10, 40X8

Camber Curl Machine: 70X12, 80X12, 90X9, 90X8

Concentration Curls: 20X12, 25X12, 30X10, 30X8

Reverse Cable Curls: 100X12, 110X12, 120X10, 120X8

Woke up really tired today, wasn't feeling strong, at least not to my potential especially w/ biceps. On the SLDL I really wanted to focus on the stretch so I kept the weight lighter than normal and elevated myself. I'm noticing the difference in the size of my legs, and the development of my hamstrings since I started working them out on separate days. Its time to works towards being the best I can.
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  #127  
Old 04-24-2009, 01:41 AM
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Default Apr. 23

Bench: 185X10, 185X10, 185X8, 185X8

Swiss Ball DB Flys: 35X12, 40X12, 40X10, 40X8

Incline DB: 60X12, 60X12, 50X10, 50X10

Decline: 135X12X4

http://www.abcbodybuilding.com/8%20w...calves%201.pdf Week 8

Hanging Knee Raises: 2X15

Crunches: 2X15

Oblique Crunches: 2X15

Felt incredibly weak in the gym today, it wasn't until after the workout when I was getting ready to leave that I remembered I had donated blood the day before. I think it was a combo of that and my new schedule at work has me tired out. Luckily going into the gym I wanted to focus primarily on full ROM, and contracting against the stretch. I'm sure by next week I'll be adjusted to my new schedule and back to my normal intensity. Finished the 8 week calves program I'll be posting some pics later, all I have to say is this program is super intense, and I had to turn off my brain to pain.
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  #128  
Old 04-24-2009, 04:33 AM
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Not the best pic, the lighting is bad, you can kind of see the separation, measurements 15.5 unflexed, 16 flexed, I give all the props to Jacob on this program it's legit.
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  #129  
Old 04-25-2009, 04:27 AM
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Default Apr. 24

Military Press: 95X12, 105X12, 115X12, 135X8 PR

Cable Side Laterals: 15X12, 15X12, 20X12, 25X12

DB Front Raises: 20X12, 25X12, 30X8, 25X10

Upright Rows: 95X12, 100X12, 105X10, 110X8

BB Shrugs: 225X12, 245X12

Cardio:
5 min warm up
20X20 sec sprints on stationary bike
5 min cool down

Delts felt good today, going to start targeting the anterior deltoids during workouts in hopes of developing them fuller, as well as separation between them and the upper pectorials. I had to stop at a couple sets of shrugs as my neck is still giving me problems from last weekend. This weekend I'll be applying heat to it, allowing it to rest up and hopefully Monday we can turn up the intensity again.
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  #130  
Old 04-26-2009, 02:42 AM
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Default Apr. 25

Widegrip Pullups: 25X8, 10X8, 10X8, 5X8, 5X8

T-Bar Rows: 2PX20, 3PX12, 3PX12, 4PX8, 4PX8

BB Death Rows: 135X10, 145X10, 155X10, 165X10, 185X6

Closegrip Pulldowns: 140X10, 130X10, 120X10, 110X10, 100X10

Deadlifts: 315X10, 315X8, 315X6

Swiss Ball Reverse Crunches: 15X15X2

Bosu Ball Trunk Twists: 50X15X2

Seated Rope Crunches: 50X15X2

20 mins of Moderate Intensity Cardio on eliptical

Workout went pretty well, about halfway through I got to thinking about my competition, how a lot would probably love to see me fail, and how much they'd gain by that happening. That lit a fire under me and drove me to work harder. Things are going to start getting interesting now. On a side note I was originally suppose to wrestle for Ken Shamrock tonight in a charity event, lucky for me it got postponed, I don't know how well I would of done with my neck stiffness. Been applying heat on it today, will continue this tomorrow, and by Monday I should be good to go.
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