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  #11  
Old 05-08-2010, 06:58 PM
murphm24 murphm24 is offline
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i'm out of town this weekend but here was my workout from yesterday:

Squat (Smith machine ) 90x5x3
bench press- 115x5x3
deadlift- 95x5x3

weight upon waking was 179.5, highest it's been yet. i think my focus on more carb intake is helping. The weight is still feeling fairly light on most of these exercises but next week's workout should be more challenging as i increase weight.
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  #12  
Old 05-10-2010, 11:47 PM
murphm24 murphm24 is offline
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today's stats:

weight upon waking: 182, highest it's been so far

Squats (smith machine)- 110x5x3
military press- 65x5x3
pendlay rows- 85x5x3

focused more on form with the rows- tightening my ab muscles and making a more explosive move on the upward. I also remembered to release the weight on each rep this time. One thing i struggle with a bit on this is squeezing my shoulder blades together on the move. In terms of body proportion, my legs are much longer than my arms so in order to reach down to get the bar i really have to squat my legs in order to maintain good form with my shoulders almost "pinned" behind as opposed to slouched forward. tough to describe in words but does that make sense? in that case, should i allow my shoulders to come forward more so that it's easier to get the bar or should i focus strictly on keeping the shoulder blades squeezed together and use my legs to create the downward movement to get the bar?

I also did some ab work today. I worked on a decline bench and did 10 reps of full situps, 10 halfway down, 10 halfway up, and then 10 more full situps.

I was at the beach over the weekend and a family member commented that it looked like i had been working out. I don't see it yet, but that's always good to hear.
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  #13  
Old 05-13-2010, 12:32 AM
murphm24 murphm24 is offline
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Weight this AM: 180.5

workout for today:

Squats (smith mach)- 120x5x3
bench press- 125x5x3
deadlifts- 115x5x3

also did some ab work today. Next time I need to focus more on keeping my shoulders squeezed back more on bench press as i think this will help engage the pecs more than the shoulders and tri's. pretty good workout overall, though.
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  #14  
Old 05-19-2010, 01:31 AM
murphm24 murphm24 is offline
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Join Date: Apr 2010
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Weight today: 183

Workout:
Squats 5x3x130
bench press 5x3x135
deadlifts 5x3x120

pretty good workout but need to move up 20 lbs or so on deadlifts.
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