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  #31  
Old 02-19-2014, 11:01 PM
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Good workout today. It's a low carb day so I was fighting low blood sugar towards the end, but I've been drinking Cytosports new amino boost during my workouts and that has helped.

Back/Biceps

Deadlift Warm-up - 2 sets (15/15).

Deadlift (Wendler Method) - 3 sets (3/3/3+). Use 70%, 80% and 90% of your max. Go for at least 3 reps on your last set, I did 5.

Leverage High Row - 5 sets (15/12/10/8/6). Both arms at the same time, minimal rest.

Seated Canle Row superset with Barbell Curls - 4 sets (15/12/10/8 and 10/10/10/10). Keep the barbell weight the same and mix up your hand positions (close to wide).

Standing Cable Pullovers - 4 sets (12/12/10/10).

One Arm Dumbbell Row superset with Alternating Dumbbell Curls - 4 sets (10/10/10/10 and 15/12/10/8).

Preacher Curl Machine 1 1/2 rep method - 4 sets 12/12/10/10). The 1 1/2 rep method can be done in several ways. Curl all the way up, lower the weight halfway then curl all the way up again and then lower the weight back down. That's 1 rep. These were hard! I had to rest/pause through the last two sets.

Machine Curl Burnouts - 1 large drop set (6/8/10/12/14/16/18/20). No rest, drop the weight by one plate each set until the stack is nearly empty.

I also did 20-minutes of cardio this morning.

I feel like the Wendler Program is working, I'll know for sure after my next cycle through it.
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  #32  
Old 02-21-2014, 03:31 PM
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Forgot to log my workout yesterday. Here it is:

Legs

Back Squat Warm-Up - 2 sets (15/15).

Back Squat (Wendler Program) - 3 sets (3/3/3+). Perform 3 sets of 3 at 70%, 80% and 90% of your max. Do as many reps as you can on the last set with a minimum of 3. I got 5.

Leg Extension Riot Bomb - 20 sets (15/15/15/12/12/12/10/10/10/8/10/10/10/12/12/12/15/15/15/20). Change the weight with each set, use no more than 30-seconds rest.

Weighted Glute Hamm Raises - 8 sets (15/15/12/12/10/10/8/8). Hold weight plates to add resistance. Emphasize your legs by squeezing your glutes together instead of using your low back.

Seated Calf Raises - 8 sets (20/20/20/20/20/20/20/20). Keep the weight the same, use as little rest as possible. My calves are actually pretty sore between doing these and the Glute Hamm Raises.
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  #33  
Old 02-21-2014, 09:32 PM
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Workout was just ok, I woke up with stuff shoulders so I knew today would be challenging. Plus I have a lot on my mind right now. :-/

Standing Shoulder Press Warm-Up - 2 sets (15/15).

Standing Shoulder Press (Wendler Program) - 3 sets (3/3/3+). Use 70%, 80% and 90% of your max and go for at least 3 reps on your last set. I almost had 3, but I failed to lock out my elbows on the last rep. Most people would count it, but I didn't get full extension. Bringing the weight back down after the last rep tweaked my shoulder even more, but it didn't bother me for the rest of the workout.

Reverse Cable Flyes - 5 sets (12/12/10/10/8).

Dumbbell Lateral Raises superset with Redistance Band Front Raises - 4 sets (15/12/10/10 and 10/10/10/10).

Dumbbell Shrugs - 5 sets (15/15/15/15/15). Keep the weight the same, focus on peak contraction.

Cable Upright Row superset with Cable Shrugs - 4 sets (12/12/10/10 and 20/20/20/20). Use a cambered bar and full range if motion.

Seated Shoulder Press Machine - 4 sets (12/12/10/10).

Seated Shoulder Press Machine Burnouts - 1 large drop set (6/8/10/12/14/16/18/20). No rest in between drops. I could have started a little heavier but I just focused on the burn instead.

I also did 30-minutes on the bike this morning.
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  #34  
Old 02-22-2014, 04:45 AM
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Hey Joe it is fun watching your posts. I just hope whatever it is that is filling your mind, that you will smile all the way through it. You are better than any problem, no matter. RTR!
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  #35  
Old 02-25-2014, 08:17 PM
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Thanks, this too shall pass. One of my favorite quotes attributed to Bruce Lee is, "don't ask for an easy life, instead ask for the strength to endure a difficult one." That's why I always try and stay positive!

Worked out with one of my trainers today, he's a great motivator so the workout was fun and productive.

Chest/Triceps

Bench Press Warm-Up - 2 sets (15/15).

Bench Press Wendler Program - 3 sets (5/3/1+). Do these at 85%, 90% and 95% of your max. Do at least 1 rep on the last set. With my workout partner there to spot me I was able to get 2 reps without assistance and one additional rep with assistance.

Standing Cable Flyes - 4 sets (12/12/10/10).

Decline Dumbbell Press - 4 sets (12/12/10/8). Try to increase the weight each round, even the first two.

Incline Leverage Press - 4 sets (12/12/10/8).

Seated Cable Press Burnouts - 1 giant drop set (6/8/10/12/14/16/18/20). Drop the weight while increasing the reps by 2. No rest!

Rope Pushdowns superset with Overhead Rope Extensions - 4 sets (15/12/10/10 for both). Try to use the same weight for both, although you may have to rest/pause through the overhead extensions.

Reverse Grip Cambered Bar Pulley Pushdowns superset with Regular Grip Cambered Bar Pulley Pushdowns - 4 sets (15/12/10/10 for both). Same method as the other superset, try to use the same weight for both.
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  #36  
Old 02-27-2014, 07:20 PM
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Workout felt good today. It was hot and muggy in the gym so I was sweating like crazy. It was a little hard keeping my grip.

Back/Biceps

Deadlifts Warm-Up - 2 sets (15/15).

Deadlifts (Wendler Program) - 3 sets (5/3/1+). Use 85%, 90% and 95% of your max. I was feeling strong today and hammered out 4 reps on my last round! Very pleased with my progress and with the Wendler Program itself.

Leverage High Row superset with Leverage Low Row - 4 sets (15/12/10/8 for both). Try and use the same weight on both exercises. Also do these one arm at a time.

Standing Cable Pullovers - 4 sets (12/12/10/10). Use a slightly wider than shoulder width grip and keep your arms straight while you pull down to your thighs.

Seated Reverse Flyes - 4 sets (12/12/10/10).

Bent Over Barbell Row superset with Alternating Dumbbell Curls - 4 sets (12/12/10/10 and 12/12/12/12). Use an underhand grip for the rows, it makes the dumbbell curls hurt more.

Standing Cable Curl - 4 sets (12/12/10/10). Use the cambered bar here.

Dumbbell Concentration Curls - 4 sets (12/10/8/8). Place your arm over an incline bench. Make sure to use your full range of motion and to keep your hand/forearm aligned with your shoulder joint.

I needed a workout like this today. I'll be taking a half day at work and I'm going to spend the rest of the day relaxing.
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  #37  
Old 03-10-2014, 04:49 PM
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Took a brief vacation from the internet (I remodeled my office at work), but I didn't stop lifting obviously. I'll begin posting workouts again today!
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  #38  
Old 03-10-2014, 06:43 PM
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Quote:
Originally Posted by JoeKingPT View Post
Took a brief vacation from the internet (I remodeled my office at work), but I didn't stop lifting obviously. I'll begin posting workouts again today!

It is good to see you back. I hope the vacation was some good time off for you also.
__________________
rickck48-Life is one final lift to Perfection!
John 15:5 I am the vine, ye are the branches; He that abideth in me, and I in him, the same bringeth forth much fruit; for with out me ye can do nothing.

Goal: NOT there Yet, But haven't quit either!

RANGERS LEAD THE WAY!
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  #39  
Old 03-10-2014, 09:33 PM
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Good to be back. I don't spend much time online at home, I'd rather spend the time with family.

Didn't have internet access at work because I'm remodeling my office, hence the 1-week hiatus. Back online now.

Chest/Triceps

Bench Press Warm-Up - 2 sets (15/15).

Bench Press (Wendler Program) - 3 sets (5/5/5+). Work at 65%, 75% and 85% of your 1 rep max. On the last set go for a minimum of 5 reps. I got 7.

Standing Cable Flyes - 4 sets (15/12/10/8). Increase the weight each round.

One-Arm Seated Cable Press - 4 sets plus drop set (12/10/8/6-20). I used the Freemotion Chest machine here. Increase the weight each set, on the last set drop the weight about 40% (almost in half) and perform 20 reps.

Leverage Incline Press - 4 sets plus drop set (12/10/8/6-20). Same technique as the seated cable press, but using both arms at the same time.

Overhead Tricep Rope Extensions - 5 sets (15/15/12/12/10). Increase the weight every other round.

Cambered Bar Pulley Pushdowns - 4 sets plus drop set (12/12/12/12-25). Use the same weight for each round. On the last set, drop the weight about 50% and perform 25 reps or to failure.

Seated Overhead Tricep Extensions - 4 sets (15/12/10/8). I used a cambered bar. Increase the weight each round.

Cardio - 20-minutes on the bike
15-minutes on the elliptical
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  #40  
Old 03-25-2014, 06:34 PM
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Glad to see things back on track here. Will update later this week.
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