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  #21  
Old 08-28-2009, 11:38 AM
VeeKay VeeKay is offline
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27/08

Squats- 149 lbs 5,4,4
Bench- 145 lbs 3x5
Deads- 175 lbs 1x5
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  #22  
Old 09-06-2009, 09:19 AM
VeeKay VeeKay is offline
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the past 8-9 days have been a great emotional experience for me as my personal life has suffered a lot during this time.. it has drained me both mentally & physically.. it was a really painful experience for me and now, thanks to god, things are back to normal again


I didnt miss any of my workouts during this time & didnt loose any weight/strength.. however, i admit, they could have been better had it not been due to lack of focus/sleep/proper nutrition

Yesterday's workout:
Squats
160 3x5

Bench
150 3x5

Deads
185 1x5

I'm almost back to where i was before my injury, in terms of my lifts & im happy that i've achieved my primary goal..

I'm going to switch to a hypertrophy routine starting monday for 6 weeks, & try to gain some muscle mass before i switch over to 3x5 again
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  #23  
Old 09-08-2009, 02:53 PM
VeeKay VeeKay is offline
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My new routine is a 6 week hypertrophy cycle which i wanted to try from some time. Its designed by Pavel Tsatsuline, inspired from DeLorme method, in his book Beyond BBing. It looks like this-

It involves just 2 exercises- bench & DL, in that order, performed in following way-

Monday- (50% 10RMx5, 75% 10RMx5, 100% 10RMx5)x max
Wednesday-(50% 10RMx5)x no. of series performed on monday
Friday-(50% 10RMx5, 75% 10RMx5)x no. of series performed on monday

Rest- Between set: as long as it takes to adjust weight
Between series: 3 mins

Increments- after completing 5 series, add 5 lbs to bench & 10 lbs to DL to 10RM

Tempo- Medium to slow with 1 second pause on the bottom
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  #24  
Old 09-08-2009, 03:17 PM
VeeKay VeeKay is offline
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DeLorme Week 1

07/09/09

Bench
(55lbs x5, 82.5lbs x5, 110lbs x5) x 3

Deadlift
(55lbs x5, 82.5lbs x5, 110lbs x5) x 3

I used a conservative weight but it was still very taxing.. I think i underestimated the routine.. or maybe its the fact that im not used to do so many reps for an exercise anymore..

Note: All weights are without the weight of the barbell.. i calculated the %'s without the barbell & did the workout.. i think i'll stick with it now
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  #25  
Old 09-10-2009, 03:42 PM
VeeKay VeeKay is offline
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09/09/09

Light day/Active Recovery

Bench
(55lbs x5) x 3

Deadlift
(55lbs x5) x 3

Leg Raises off bench x 2
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  #26  
Old 09-14-2009, 11:24 AM
VeeKay VeeKay is offline
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11/09/09

Medium day:

Bench
(55lbs x5, 82.5lbs x5) x 3

Deadlift
(55lbs x5, 82.5lbs x5) x 3

Hanging Leg Raises x 2
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  #27  
Old 09-15-2009, 08:36 AM
VeeKay VeeKay is offline
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14/09/09

Bench
(55lbs x5, 82.5lbs x5, 110lbs x5) x 4

Deadlift
(55lbs x5, 82.5lbs x5, 110lbs x5) x 4

It was a tiring day.. I was already exhausted before the workout..... completed the workout, went home, had my shake & slept like a log
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  #28  
Old 09-17-2009, 02:11 PM
VeeKay VeeKay is offline
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16/09/09

Bench
(55lbs x5) x 4

Deadlift
(55lbs x5) x 4
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  #29  
Old 09-21-2009, 09:17 AM
VeeKay VeeKay is offline
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There was a slight pain in my lower back, so took an extra day off

19/09/09

Bench
(55lbs x5, 82.5lbs x5) x 4

Deadlift
(55lbs x5, 82.5lbs x5) x 4

Planks- 2 sets
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  #30  
Old 09-21-2009, 10:15 AM
Vlad Vlad is offline
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How is your diet?

Will be cool to see if that program delivers!
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To be stimulated into growing, a muscle fiber must not only be recruited, but also exhausted. - Vladimir Zatsiorsky
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