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  #841  
Old 08-10-2011, 02:35 AM
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Default Aug. 9

Lower Power

Deadlift:
350X1
350X1
350X1

BB Squats:
250X5
260X3
260X3

Hack Squats:
380X6
380X6

Leg Ext:
210X6
210X6

GHR:
40X6
40X6

Standing Calf Raises:
315X8
315X6
315X6

Seated Calf Raises:
180X6
180X6
180X6

Didn't know how this workout was going to turn out, yesterday I woke up at 2:30AM ate breakfast and headed to the gym, work started at 5:30AM and I ended up working until 5:30PM, I'm on my feet all day so my leg were exhausted, on top of that I caught a little bit of a cold from my son. Workout turned out great though, right now I've been in the zone, so I'm looking forward to making some good gains.
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  #842  
Old 08-12-2011, 03:13 PM
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Default Aug. 11

Back and Shoulders Hypertrophy

Support T-Bar Rows:
4X8-10

DB Front Raises:
4X8-10

Shoulder-width Pull-ups:
4X8-10

Cable Upright Rows:
4X8-10

Arnold Presses:
4X8-10

CG Pulldowns:
4X8-10

Bent Over DB Flys:
4X8-10

Jackknives:
3X10

Machine Crunches:
3x15

Machine Oblique Crunches:
3X15

Forgot my journal yesterday, wasn't feeling too good yesterday because of the cold, but managed to put together a good workout anyhow.
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-Colossians 3:23

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  #843  
Old 08-13-2011, 08:32 PM
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Default Aug. 12

Lower Hypertrophy

BB Squats:
135X10
205X8
205X8
205X8

DB RDL:
70X10
75X10
80X10
85X10

Leg Ext:
160X10
180X10
200X10
200X10

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

Seated Calf Raises:
115X15
115X15
115X15
115X15

Angled Calf Raises:
180X10
180X10
180X10
180X10

Did something deadlifting yesterday, but wasn't feeling strong at all, different gym something just didn't feel right. Besides that workout went well.
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #844  
Old 08-15-2011, 01:27 AM
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Default Aug. 13

Chest and Arms Hypertrophy

DB Bench:
50X10
60X10
65X10
70X8

V-Grip Pushdowns:
110X10
130X10
150X10
160X6

Incline DB Curls:
30X10
30X10
30X8
30X8

Dips:
BW+25X8
BW+25X8
BW+25X8
BW+25X8

Overhead DB Ext:
20X10
25X10
25X10
25X10

Machine Curls:
100X10
100X10
100X8
100X8

DB Flys:
25X10
30X10
35X10
35X10

Hanging Leg Raises:
BWX12
BWX12
BWX12

Cable Crunches:
110X12
110X12
110X12

Standing Oblique Crunches:
55X12
55X12
55X12

Machine Crunches:
BWX15
BWX15
BWX15

Another good workout yesterday, as I've said recently right now I'm in the zone more than I've ever been, just looking to glorify God daily in the gym and praying to be blessed with results in the process.
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #845  
Old 08-16-2011, 01:52 AM
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Default Aug. 15

Upper Power

BB Rows:
225X5
235X5 PR
240X5 PR

DB Bench:
80X5
85X5
90X5

Widegrip Pullups:
40X6 PR
40X5

DB Shoulder Press:
60X6
60X6
60X6

Preacher Curls:
95X6
105X6
110X6 PR

CG Bench:
155X6
160X6
160X6

CG Pulldowns:
205X6
205X6

Incline Press Machine:
190X6
205X6

Another good one, hitting more PRs on pulling exercises, before the end of the year I'll be hitting them on push exercises and legs as well, looking forward to it.
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #846  
Old 08-17-2011, 02:40 AM
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Default Aug. 16

Lower Power

BB Squats:
255X5
265X4
265X3

RDL:
275X6
275X6
275X6

Hack Squats:
270X6
270X6

Lying Leg Curls:
170X6
190X6

Angled Standing Calf Raises:
280X8
280X7
280X6

Leg Ext:
200X10
260X7

Seated Calf Raises:
170X8
170X6
170X6

Lower power numbers haven't weren't too impressive today, I went up a little in my squat, but I won't be happy until I'm playing in the 300's.
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #847  
Old 08-19-2011, 02:44 AM
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Default Aug. 18

Back and Shoulders Hypertrophy

CG Cable Rows:
120X10
140X10
150X10
170X10

DB Front Raises:
15X10
20X10
25X10
30X8

Widegrip Pull-ups:
15X8
BWX10
BWX10
BWX10

Reverse Machine Flys:
50X10
60X10
70X10
80X10

Upright Rows:
95X10
100X10
100X10
100X10

Hammer Strength Pulldowns:
90'sX10
90'sX10
90'sX8
90'sX8

Machine Shoulder Press:
100X10
100X10
100X10
100X10

Jackknives:
BWX12
BWX12
BWX12

Cable Crunches:
120X12
120X12
120X12

Machine Oblique Crunches:
20X12
20X12
20X12

Feeling a lot stronger during hypertrophy workouts, looking forward to the size that will come with that.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #848  
Old 08-24-2011, 01:46 AM
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Default Aug. 19

Lower Hypertrophy

BB Squats:
205X10
205X10
205X10
205X10

DB RDL:
80X10
80X10
80X10
80X10

Standing Calf Raises:
235X10
235X10
215X10
215X10

Reverse Calf Raises:
235X10
235X10
215X10
215X10

Sissy Squats:
40X10
40X10
40X10
40X10

Lying Leg Curls:
150X10
150X10
150X10
150X10

Seated Calf Raises:
90X10
90X10
90X10
90X10

Starting this workout failing at an 410 deadlift attempt, my strength just hasn't been there for that exercise, I'll go back to the drawing board. I didn't let any of that deter me, had a great workout afterward.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #849  
Old 08-24-2011, 01:51 AM
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Default Aug. 20

Chest and Arms Hypertrophy

Bench:
135X10
155X10
165X10
175X8

Cable Kickbacks:
40X10
40X10
40X10
40X10

EZ Bar Curls:
75X10
75X10
95X8
95X8

Incline DB:
45X10
45X10
55X10
55X10

Tri Ext Machine:
80X10
80X10
100X10
100X10

Hammer Curls:
30X10
30X10
35X8
35X8

Machine Flys:
100X10
110X10
120X10
140X10

Leg Raises:
BWX12
BWX12
BWX12

Cable Woodchoppers:
50X12
50X12
50X12

Machine Crunches:
100X12
100X12
100X12

Another good workout, everything is clicking.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #850  
Old 08-24-2011, 01:55 AM
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Default Aug. 23

Upper Power

Pendlay Rows:
185X5
205X5 PR
215X4 PR

DB Bench:
90X3
90X3
90X3

Widegrip Pull-ups:
45X5 PR
45X4

DB Shoulder Press:
65X6
65X6
65X6

Preacher Curls:
105X6
110X6 PR
115X6 PR

Skull Crushers:
85X6
95X6
105X4

CG Pulldowns:
210X6
220X6 PR

HS Incline:
105'sX6
105'sX6

Yesterday was crazy, got home from California around 1AM, get a couple hours a sleep then had to go to work, and ended up putting in close to 12 hours, so nonetheless I missed the gym yesterday, but made up for it today by hitting a bunch of PRs.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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