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Old 08-26-2009, 01:52 PM   #261 (permalink)
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08.25.09

08.25.09

Legs

1. squat
[95] 1x15
[135] 1x5
[175] 1x5
[195] 1x3
[185] 1x3
[135] 1x5

2. leg extensions
[105] 1x15
[120] 1x12
[135] 1x10

3. SLDL's
[95] 2x20
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Old 08-28-2009, 04:36 PM   #262 (permalink)
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Wednesday, August 26th, 2009

Back/Biceps

-back-

1. db rows
55's / 8
70's / 8
80's / 8
90's / 5

2. wide grip lat pulldown
85 / 8
115 / 8
115 / 8
130 / 8
145 / 6

3. deadlifts
135 / 8
225 / 8
275 / 4

4. t-bar row
100 / 10
125 / 8
150 / 6

5. wide grip cable row
105 / 8
135 / 8
150 / 8

-biceps-

1. db curls
25's / 10
30's / 6
40's / 5
45's / 3
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Old 08-28-2009, 04:41 PM   #263 (permalink)
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Friday, August 28th, 2009

Shoulders

1. strict press
45 / 10
95 / 5
110 / 5
125 / 5
135 / 3 (really easy 3 reps, could have had 6)
145 / 1

2. reverse pec deck
55 / 8
70 / 8
85 / 8
100 / 5

3. superset: A1 & A2
A1) DB Military Press
45 / 8
55 / 8
65 / 6
A2) DB Laterals
15 / 10
15 / 10
20 / 6
4. db laterals
25 / 10

5. cable fronts
30 / 8
40 / 8

6. military press
135 / 6
145 / 6

7. seated lateral raise machine
95 / 10
95 / 10
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Old 08-29-2009, 04:33 PM   #264 (permalink)
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Saturday, August 29th, 2009

Chest & Triceps

Chest

1. bench press
135 / 5
185 / 5
200 / 4
215 / 2

2. db press
60 / 8
75 / 8
90 / 1
80 / 4

3. db flys
30 / 15
40 / 12
45 / 10

Triceps

1. superset A1 & A2

A1) straight bar pressdowns (single pulley)
27.5 / 15
32.5 / 15
37.5 / 10
42.5 / 12

A2) reverse straight bar pressdowns (single pulley)
27.5 / 10
32.5 / 10
37.5 / 8
42.5 / 5

2. rope pressdowns (single pulley)
22.5 / 15
32.5 / 12
42.5 / 8
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Old 08-30-2009, 08:04 PM   #265 (permalink)
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08.30.09

Sunday, August 30th, 2009

Legs

1. back squats
135 / 3
165 / 3
185 / 3
205 / 3
195 / 3

2. front squats
95 / 5
115 / 5
135 / 5
135 / 5 (superset w/OH Squats @ 45 lbs x 8 reps)
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Old 08-30-2009, 08:11 PM   #266 (permalink)
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Your bench and squat are way too close to each other
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Old 08-30-2009, 08:19 PM   #267 (permalink)
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Originally Posted by wukkadb View Post
Your bench and squat are way too close to each other
Reccomendations on helping my hips? My leg drive and my form is pretty great. I sit back with a slight arch in my back, keep my core tight, drop down and push my knees out on the way up. As the set progresses, my hips become worn down. What can be done (if anything) to help that problem?

But yeah, I know. It's not from a lack of effort, that's for sure. I'm actually squatting twice a week now at the very minimum.
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Old 08-30-2009, 09:08 PM   #268 (permalink)
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Here and here. Also, how do you know your form is perfect? Do you have videos?>
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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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Old 08-31-2009, 05:10 PM   #269 (permalink)
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Monday, August 31st, 2009

Back, Biceps

1. wide grip pull ups
BW / 4
BW / 4
BW / 4

2. wide grip lat pulldown
100 / 10
115 / 8
130 / 8
Drop set: 145 / 6, 115 / 6

3. unilateral row
90 / 8 (r/l)
120 / 8 (r/l)
120 / 8 (r/l)

4. hyper extensions
45 / 12
45 / 12
45 / 12

5. db rows
50 / 10
65 / 10
80 / 6

6. bb rows
135 / 8
135 / 8

1. db curls
30 / 8
40 / 5
35 / 5

2. cable curls
80 / 8
100 / 8
120 / 8
160 / 6
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Old 09-02-2009, 05:11 PM   #270 (permalink)
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September 9th, 2009

Bench Press
135 / 3
170 / 3
200 / 3
215 / 3
205 / 3

DB Press
55 / 10
70 / 8
85 / 5

Decline Butterflies
20 / 12
30 / 10
35 / 8

Dips
BW / 8
BW+25 / 6
BW+25 / 6
BW+45 / 5
Superset: BW Dips / 10 + BW Pushups / 15

Straight Bar Pressdowns
90 / 8
110 / 8
130 / 8
150 / 6

1 Arm Pressdowns
30 / 8 (30 / 5 reverse grip drop set)
40 / 8 (20 / 5 reverse grip drop set)
50 / 8 (20 / 5 reverse grip drop set)
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