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  #161  
Old 05-24-2009, 04:49 AM
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Default May 23

V-Grip Pullups: 10X50

Deadlifts: 315X10, 315X10, 315X6, 315X5

Decline DB Pullovers: 20X10, 25X10, 30X10, 35X10 followed by 3 alternating

Wide Grip Cable Rows: 100X12, 120X12, 140X10, 150X10

Hanging Knee Raises: BWX10X3

Decline medicine ball twists: 5X10X3

Decline Situps: 25X10X3

Cardio: Ran around the Marina, kept HR around 60% VO2 Max, for roughly 20 mins.

Didn't have much strength in deadlifts today, it could be contributed to the 50 pullups ahead of them so next week I'll be switching it up. I'll be putting the pullups off until last making them that much more taxing on me, so if I can't stimulate growth. I actually did two sets of BB pullovers I couldn't get the stretch that I desired, I think its because my ROM in my left arm after surgery prevents this. So I switched to DB experienced an awesome stretch. Great workout today, its going to be the first of many. I visualized my lats expanding so much that I knocked other gym go'ers and equipment over, this probably won't happen, but there's only one way to find out.

"No Excuses, No Regrets, No Surrender"
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  #162  
Old 05-26-2009, 02:44 AM
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Default May 25

BB Squats: 250X10, 235X10, 225X10, 205X10, 185X10

Adductor Machine: 120X10, 130X10, 140X10, 150X10, 160X10

Abductor Machine: 120X10, 130X10, 140X10, 150X10, 160X10

Leg Extensions: 165X10, 180X10, 195X10, 210X10, 225X10 w/ 30X10 individual leg

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

Reverse Press downs: 100X10, 110X10, 120X10, 130X10, 140X10

Kneeling Tricep Cable Extensions: 20X12, 25X10, 30X10, 35X8, 40X8

Cardio: Ran around the marina, moderate intensity for 20 mins

Felt driven today, originally planned to stop at 4 sets, but wanted to do more. My left knee was acting up today so after squats I focused more on different areas of the quad.

"No Excuses, No Regrets, No Surrender"
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  #163  
Old 05-27-2009, 03:51 AM
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Default May 26

Good Mornings: 95X10, 100X10, 105X10, 115X10

Seated Leg Curls: 100X10, 100X10, 120X10, 140X10

Glute Ham Machine: 40X10, 50X10, 60X10, 70X10

Preacher Curls: 75X12, 80X10, 85X10, 90X10
ss w/
Scott Curls: 40XFailureX4

Incline Hammer Curls: 30X8X4
ss w/
Incline DB Curls: 15XFailureX4

Decline Twisting Crunches: BWX10X3

Bench Reverse Crunches: BWX10X3

Standard Crunch: BWX20X3

Left knee is still acting up today, I had started some DB lunges and it wasn't having it. I don't even want to say how I aggrevated it, just me not thinking. Wrestling training was cancelled tonight, it sucks, but on the bright side I'll get to bed early, plus I have decent DOMS in my legs. Looking forward to tomorrow's workout.
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  #164  
Old 05-28-2009, 02:52 AM
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Default May 27

Bench: 185X10, 190X10, 195X10, 200X10
ss w/
DB Pullovers: 35X10, 40X10, 45X10, 50X10

Hammer Strength Incline: 2PX12, 2P+1/4'sX10X3
ss w/
Machine Flys: 100X10, 100X10, 90X10, 80X10

Decline Bench: 135X10X3

Shoulder width Pullups: BWX50

I know tomorrow I'm going to be feeling it in my chest, I'll probably be using this technique of supersetting a lift w/ a lift that stretches more often. Bi's were pretty shot from yesterday which made the pullups interesting, but I did 50 perfect pullups, almost done with the first then, then I'll be loading on the weight.

"No Excuses, No Regrets, No Surrender"
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  #165  
Old 05-29-2009, 01:39 AM
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Default May 28

Behind the Back Wrist Curls: 100X12, 100X10, 90X12, 90X10
ss w/
DB Heavy Holds: 90/70X30 sec ea, 90/70X30 sec ea, 70/60X30 sec ea, 70/60X30 sec ea

Reverse Wrist Curls: 35X12X4

Seated Calf Raises: 2PX10, 2PX1/4X10, 2P+35X10, 3PX10

Angled Standing Calf Raises: 200X10, 220X10, 180X10, 160X10

Reverse Donkey Calf Raises: 200X20, 240X20, 260X20, 280X20
ss w/
Donkey Calf Raises: 200X10, 240X10, 260X10, 280X10

Swiss Ball Reverse Crunches: 15X12X3

Rope Crunches: 120X12X3

Reverse Wood Choppers: 35X12X3

Burned them both out today, on these days I'm strict with the 30 second rest. I feel like my forearms are already getting stronger I just need to stick with it. Got to go to wrestling training tonight, hopefully that doesn't make me too sluggish during my workout tomorrow morning.

"No Excuses, No Regrets, No Surrender"
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  #166  
Old 05-30-2009, 03:07 AM
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Default May 29

DB Press: 55X12, 60X10, 65X8, 70X6, 60X8, 55X10, 50X12

Reverse Machine Flys: 80X12, 90X10, 100X8, 110X6, 100X8, 90X10, 80X12

Cable Laterals: 15X12, 20X10, 25X8, 30X6, 20X8, 15X10, 10X12
ss w/
Cable Front Raises: 15X12, 20X10, 25X8, 30X6, 20X8, 15X10, 10X12

Upright Rows: 85X10, 95X10, 100X8, 100X8

BB Shrugs: 225X12X5

Later in the day cardio: 10 min HIIT, 20 mins of low-moderate intensity cardio on treadmill.

Woke up extremely tired this morning, didn't get in from wrestling training until late. We started training at Ken Shamrock's Lions Den, a pretty good facility. Anyhow regardless of how tired I was, it wasn't going to be used as an excuse to why I couldn't work hard. Turned the volume up had a great workout.
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  #167  
Old 05-31-2009, 04:28 AM
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Default May 30

Deadlift: 385X6 PR, 365X8, 335X10

Chinups: BWX50

BB Rows: 115X10, 120X10, 125X10, 130X10
ss w/
DB Pullovers: 20X10, 25X10, 25X10, 30X10 w/ 3 alternating reps

Hanging knee raises: 3X10

Cable Woodchoppers: 70X10X3

Machine Crunch: 110X10X3

Cardio: 20 mins of low to moderate intensity cardio on eliptical

I had planned on doing a 4th set of deadlifts today, but after putting up 335 for 10 I had a sharp pain in the back of my head, I was really sluggish after that set, but forced myself to finish strong. Still feeling sluggish right now, but I think a good night's rest and a day off will do me wonders.

"No Excuses, No Regrets, No Surrender"
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  #168  
Old 06-01-2009, 03:18 AM
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Default

Nothing really going on today, went with my family up to Incline Village to the beach. Its crazy because its summer time in Reno its over 70 degrees, but temps dropped down to 30 on the way there and we were hit with a crazy hail storm, I thought the windshield was going to break. Tomorrow is my monthly weigh in, I don't expect much gain this month for a number of reasons, first I took a lot of time off studying for finals, I've been really strict with my diet as well as my cardio, I'm feeling leaner so thats a good thing, but we'll see what happens.
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  #169  
Old 06-02-2009, 02:50 AM
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Default Jun. 1

BB Squats: 275X5, Wide w/ toes point out: 185X10X3

Leg Press: 6PX10, 5PX10, 4PX10, 3PX10 30 sec rests

Leg Ext: 180X10, 195X10, 210X10, 225X10

Skull Crushers: 75X10, 80X10, 75X10
ss w/
Old School Ext: 40XFX3

Reverse 1-Arm Pressdowns: 40X10, 45X10, 50X10, 55X8
ss w/
1-Arm Overhead DB Ext: 15X10, 15X10, 15X10, 15X8

Trying to work my way back up to my old squat strength, slowly getting there. Only complain today is my left elbow, working triceps is extremely difficult on it, can't wait to start occlusion training. Monthly weighin today I'm up to 195.2, which is kind of surprising because I feel and look leaner than I did last month, maybe this effort to add width and thickness to my back is working. My progress:

Nov. 4: 176.4
Dec. 4: 179.10
Jan. 1: 183.10
Feb. 2: 185.4
Mar. 2: 186.6
Apr. 1: 188.10
May 1: 192.4
Jun. 1: 195.2
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  #170  
Old 06-02-2009, 12:49 PM
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Solid bulking there, man... good job. It's great to put it in plain month-to-month relative terms like that. 20 pounds of fairly lean muscle in 6 months is great.
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