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post #31 of 48 (permalink) Old 11-26-2008, 05:31 PM Thread Starter
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Today was Back (My Favorite) Although I love doing back I like to have someone lifting with m. But today my gym partner wasn't there so I was on my own which sucked because I rpbably didn't push myself as hard as I wanted to


-Pull Ups

15/15/12/10


T-Bar Rows Super Set

100/8
90/8
80/8
70/8
60/8
50/8
40/8
30/8
20/8
10/8

-Deadlifts

135/15
185/12
225/8
275/6


Bent Over Rows

95/20
135/10
135/10
155/10

Lat Pulldowns (For these I worry less about weight and more about form because I've seen a lot of people do this exercise with shitty form and big weight and they look like idiots, So I use a moderate amount of weight and really concentrate on these)

100/12
100/12
115/10
125/10


Close Grip Lat Pulldowns

100/12
100/12
115/8
100/20

45lbs Plate Rows (To Failure)

1 Set of 46 Reps
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post #32 of 48 (permalink) Old 12-04-2008, 10:29 PM Thread Starter
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I've been really busy lately with my jobs and stuff so I haven't been able to keep track of my workouts lately. It's been just in the gym, lift, leave for work, go home get food and then go to another job.

So I apologize as I am not able to give a full eval of my progress. All I know is I've lost a pound or two but my strength is neutral and hasn't regressed any to speak of. I've been really focusing on brining up my chest, and delts.

My legs haven't gained any mass in a while despite going heavy.

I'll try to keep you guys updated more
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post #33 of 48 (permalink) Old 12-21-2008, 11:12 PM Thread Starter
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Yeah I suck at this. More or less I just feel lazy.

Training is going good. I've been having trouble adding some mass to my shoulders. I'm going to drop the high volume this week and go heavy on the military presses and see how that goes.

I haven't really been testing myself as much as I should either in terms of trying to move bigger weights every workout. Something I plan on doing from now on.

The biggest problem at this point has been eating. Not really eating right, just eating enough to meet my 4500 calorie goal. Being somewhat financially unstable makes it hard to buy enough food. I'd say for a bulk I'm doing pretty shitty.


Tomorrow I will be doing back and biceps and some abs.
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post #34 of 48 (permalink) Old 12-24-2008, 05:24 PM Thread Starter
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Did chest yesterday. Really sore today. Also broke some PR's.

185/6 on incline bench and 155/10 on close grip for 3 sets

Threw in some dips, skull crushers, flat dumbbell, flyes, and kickbacks.

Elbow has been kinda sore. I've been out of Cissus for a while which is probably the reason why.


Happy Holidays everyone!!
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post #35 of 48 (permalink) Old 12-25-2008, 01:46 AM
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Good to see you back, man.
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post #36 of 48 (permalink) Old 01-16-2009, 09:43 PM Thread Starter
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Okay I've been really slacking on here and again it's not because I don't have time, It's because I'm too damn lazy.

As of recently I've been hitting some walls which usually means it's either time to change things up or load up the bar.

In this case I'm doing a little bit of both.


I've been working out with a good friend of mine, Darrell and his friends, Gene, Chris and Ray.

Just for info after working out with these guys I realized how weak I was and how terrible my form is as well. Ray is 62 years old and box squats 450x6. Chris just smoked 615 on sumo deadlifts last night.

All of them are competitive powerlifters and I've been working with them for about 2 weeks now.

We workout 5-6 days per week sometimes we take wednesday off.

Monday- Legs (Squats)
Tuesday- Chest (Bench)
Wednesday- Abs/Light Cardio or Rest
Thursday- Back (Deadlifts)
Friday-Arms
Saturday- Shoulders/Abs
Sunday- Rest

Every workout consists of a core exercise. For example Our leg days starts with Squats and then we move on to Leg Presses, Good Mornings, Calf Raises, leg curls etc.

Back days starts out with deadlifts and moves onto Lat Pulldowns, Seated Rows, T-Bar Rows and Shrugs


I'll post my workout from last night

Deadlifts (Traditional)

135/10
185/10
225/8
275/failed
245/6
255/4
275/1

Lat Pulldowns

115/10
130/10
145/8
160/8

Seated Rows

130/12
145/10
160/10

Wide Grip T-Bar Rows

90/12
115/10
135/10

Trap Bar Shrugs

135/8
225/6
275/4 (The cuts on the bar killed my hands)

Today I'm sore in places I didn't think I could be sore.
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post #37 of 48 (permalink) Old 02-02-2009, 08:34 PM Thread Starter
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New Training Template

Okay I've been really, really lazy but I'm really going to try and put forth the effort to do this log.

Here is my new template

Monday- Chest
Tuesday- Legs
Wednesday- Abs
Thursday- Back/Traps
Friday- Shoulders
Saturday- Arms
Sunday- Rest

As of right now I'm still training with the Powerlifters. My friend Darrell, Chris, Gene and Ray.

I went to a meet 2 sundays ago in New Jersey to observe and see if it was something I was interested in doing.

Darrell and Chris competed in Deadlifts we were there for about 10 hours. I met Gene Rychlak who was one of the judges and former holder of the World Record Bench Press (1010lbs)

Darrell competed at 198 opened at 475, 500 (broke a PR), and attempted 525 to break the record for Raw Deadlift in his division but lost his form and failed.

Chris competed at 218, opened at 620, 660, 690

I watched and took picture which I'll be uploading when Chris sends them to me.

I'm not sure if this is something I want to do yet so for now I'm just going to try to get my numbers up and for that me and Darrell are doing our own system.

The system revolves around a 12 week, repeating program.

First I assess my 1 Reps Maxes on the three major lifts

Bench
Squat
Deadlift

then for the first 4 weeks I'll take 60% of my max and do that for sets of 8-12 reps

for the next 4 weeks I'll take 70-75% of my max and do that for sets of 4-6 reps

then for the last 4 weeks I'll do 90-95% of my max for sets of 1-3 reps

Then I'll re-max and start over.

I'll keep you guys updated on my progress.

As of right now I weigh about 169 with my gym clothes on which probably mean I weight around 166-167.
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post #38 of 48 (permalink) Old 02-04-2009, 11:06 PM Thread Starter
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Yesterdays workout.

Flat Bench Press

95/20
135/15
155/12
135 w/ Bands/12
155w/ band /4
185 w/ bands/ 1

Dumbbell Floor Presses

50/10 (Smoked)
70/8
85/4

Incline Bench Press

135/12
155/8
185/4

Dips super set with Flat Dumbbell Press

20/15/8

50/12
65/10
70/8


I didn't sleep too well last night mostly because I worked out late and when I workout late I have trouble falling asleep due to work though I had no other choice. Today I took off tomorrow I will be doing Deadlifts and Back.
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post #39 of 48 (permalink) Old 02-05-2009, 08:48 PM Thread Starter
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Today I really felt like shit when I got to the gym but I got through okay. I'm actually getting kinda bored with lifting. I'll have to find motivation to keep going.

Anyway,


Warm-Up

Hip Add/Abb

3 super sets 8 in/ 8 out

Back Extensions

20 Reps

Ab Machine

20 Reps

_____________________________

Deadlifts (Sumo) Edit (Sorry)

135/12
185/12
225/10
245/8
275/6
315/3

Thick Bar Pull Ups

3/12

Lat Pulldowns

100/12
120/10
140/10
160/8

T-Bar Rows (Wide Grip)

45/12
90/10
135/8

Trap Bar Shrugs

225/10
225/8
135/15
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post #40 of 48 (permalink) Old 02-05-2009, 09:02 PM
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Nice pulling. Have you maxed out for deads yet? How are you doing 315x3 when like 2 weeks ago you failed at like 275?




What a stud

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Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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