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  #211  
Old 07-11-2009, 04:46 AM
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Default Jul. 10

Upright Rows: 65X10, 75X10, 85X10, 95X10, 105X8

DB OH Press: 60X12X2, 65X10X2, 70X8

Bent over Cable Laterals: 20X10X2, 30X10X2, 35X8

EZ Bar Front Raises: 45X10X2, 50X10X2, 55X8

Behind the Back Shrugs: 225X12X2, 275X10X3

Felt really energetic this morning, had a good workout, becoming really disciplined with keeping the workout within an hour. I've noticed gains since I've started this. Tomorrow is time to put a hurting on my back.
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  #212  
Old 07-12-2009, 05:29 AM
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Default Jul. 11

Shoulder width pullups: 15X50

T-Bar Rows: 3PX12X2, 3P+1/4X10X2, 4PX8

Behind-the-Neck Pulldowns: 100X12X2, 120X10X2, 140X8

DB Pullovers Flatbench: 20X12X2, 25X10X2, 30X8

Deadlifts: 315X8X3

Rope Crunches: 110X15X3

Hanging Knee Raises: BWX15X3

Cardio: Ran around the marina for 20 mins at moderate intensity.

Great workout, got through it in an hour, I'm already starting to feel the DOMS, tomorrow is going to be killer.
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  #213  
Old 07-15-2009, 03:16 AM
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Default Jul. 14

BB Squats: 225X2, 235X10, 245X8, 275X4

Hack Squats: 4PX10X4

Assisted Glute Ham Raises: BWX8X4

Adductor Machine: 150X10X4

Leg Ext: 180X10X4

Lying Leg Curls: 140X10X4

Killer leg day, already feeling the DOMS. I feel like I'm getting close to being able to do GHR, going to continue to do the nordic curls going up in weight.
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  #214  
Old 07-16-2009, 03:35 AM
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Default Jul. 15

Dips: 25X10, 35X10, 35X10, 45X10

DB Flys: 30X10, 40X10, 40X10, 50X8

Bench: 185X6X3

Machine Flys: 90X10X2, 100X10X2

Chinups: 15X50

Extremely annoying day at the gym tonight, my wife's been working graves so I haven't been able to hit the gym at my normal time. Don't get me wrong, love my gym, but afternoons are nuts I wanted to pull my hair out. Just wanted the roid heads and morons to get out of my way so I could get through my workout. Okay feel better now that I've vented.
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  #215  
Old 07-17-2009, 02:39 AM
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Default

Overhead 1-Arm Ext: 10, 10, 10, 8

Tricep Pushdowns: 10, 10, 10, 8
ss w/
DB Pushups: 3X10

1-Arm Reverse grip push downs: 10, 10, 10, 8

Hammer Curls: 10, 10, 10, 8

Incline DB Curls: 10, 10, 10, 8

DB Preacher Curls: 10, 10, 10, 8

Rope Crunch: 3X15

Hanging Knee Raises: 3X10

Opted out of going to my gym tonight because of how packed it was yesterday, went to the gym at my apt instead, has a decent setup and not a single person there. Didn't log weight tonight, more focused on pushing myself, great workout.
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  #216  
Old 07-18-2009, 04:08 AM
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Default Jul. 17

Rotary Shoulder Press: 100X10, 115X10X2, 130X8X2

Delt Fly Machine: 90X10, 100X10, 110X10, 120X10, 130X8

Cable Front Raises: 25X10, 30X10X2, 35X8X2

DB Upright Rows: 35X10, 40X10X2, 45X8X2

Alt DB Shrugs: 60X10, 65X10, 70X10, 75X10, 80X10

Smith Machine Shrugs: 4P+1/4'sX10X4
ss w/
L-Laterals: 20X10X2

Cardio: low intensity cardio on treadmill for 20 mins

Good workout tonight finished in a little under an hour, looking forward to back tomorrow, see how much DOMS I'll have on Sunday for my wrestling match.
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  #217  
Old 07-19-2009, 05:05 AM
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Widegrip Pullups: 20X37, BWX13

Smith Machine Rows: 2PX10, 2P+10'sX10, 2P+1/4'sX8X2

Deadlifts: 325X8X3

Incline DB Pullover: 25X10, 30X10X2, 35X8

Closegrip Pulldown: 110X10X4

Cable Woodchoppers: 70X10X3

Reverse Crunch: 3X15

Swiss Ball Crunch: 3X15

Cardio: Ran around the marina for around 20 mins at moderate intensity.

Felt like I accomplished something in the hour I was in the gym today, left drenched in sweat. Been really pushing myself in the past week, trying to get back to 100% intensity since the ear injury. Tomorrow I'll be on the road to California for a wrestling show, ear shouldn't be a factor, I've trained with it a few times since then.
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  #218  
Old 07-20-2009, 06:07 PM
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325x8x3, that's some good deadlift volume.

How did the wrestling go?
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  #219  
Old 07-21-2009, 03:17 AM
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Quote:
Originally Posted by Commander View Post
325x8x3, that's some good deadlift volume.

How did the wrestling go?
Thanks, just trying to go back up in weight slowly, don't think I lost much strength.

Wrestling went alright, no injuries thank God, just haven't felt that motivated lately with it, but that's been with just about everything with exception to my training. I think I just need to take a day to get out of the city to meditate and reconnect.
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  #220  
Old 07-21-2009, 03:33 AM
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Default

DB Lunges: 4X10

Sissy Squats: 4X10

Nordic Curls: 4X8

Leg Extensions: 4X10

Leg Curls: 4X10

DB SLDL: 4X10

Woke up with a pressure headache which in turn made my ear feel like it was going to burst. Didn't make it to the gym in the morning, didn't want to attend my gym in the afternoon for obvious reasons so I hit up the gym at my apt. I liked it today because it forced my outside my comfort zone with different lifts. Once again I was drenched by the end of this one. Tomorrow I'll be at my apt's gym again, then Wednesday I'm back to my normal schedule.
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